Vegan Bodybuilding & Fitness

StrongLifts Workout 48a/16c (Mon 1/7/13)

Squat:
45 lb x 10
65 lb x 5
85 lb x 5
120 lb x 5/5/5/5/5

OHP:
45 lb x 10
80 lb x 5/5/5/5/5

Deadlift:
135 lb x 5
145 lb x 5
155 lb x 5
165 lb x 5

Pullups:
BW x 7/5/4

Bi curl:
30 lb x 12/12/12

StrongLifts Workout # 49a/17c (today 1/9/13)

Squat:
45 lb x 10
65 lb x 5
85 lb x 5
125 lb x 5/5/5/5/5

Bench:
45 lb x 20
65 lb x 20
85 lb x 10
115 lb x 5/5/5/5/5

Row:
105 lb x 5/5/5/5/5

Dips:
BW x 15/12/8

LTE:
30 lb x 12/12/12

PLP # 7:
16 pullups/16 lunges/16 pushups

Missed my PLP workouts Monday and Tuesday this week due to busy-ness. Picked back up today.

PLP #8 (1/11/13):
17 pullups/17 lunges/17 pushups

StrongLifts Workout #50a/18c (today 1/12/13)

Squat:
45 lb x 10
65 lb x 5
85 lb x 5
130 lb x 5/5/5/5/5

OHP:
45 lb x 10
85 lb x 5/5/5/5/5

Deadlift:
135 lb x 10
155 lb x 10
175 lb x 5

Chinups:
8/5/5

Bi curl:
30 lb x 12/12/12

PLP #9:
18 pullups/18 lunges/18 pushups

StrongLifts Workout #51a/19c

Squat:
135 lb x 5/5/5/5/5

Bench:
120 lb x 5/5/5/5/5

Row:
110 lb x 5/5/5/5/5

Pullups:
7 wide/5 close/4 hammer

LTE:
35 lb x 12/12/12

PLP #10:
19 pullups/19 lunges/19 pushups

Was short on time, didn't do any warmup sets. Don't think it mattered too much since weights are not heavy right now.

I typically do dips on "A" days (ie Squat/Bench/Row day) and pullups on "B" days (ie Squat/OHP/Deadlift day), but I got confused and accidentally did pullups instead and didn't realize it until after the fact. No biggie, I'll just do dips Wednesday.

PLP #11:
20 pullups/20 lunges/20 pushups

Good going mate specially with the Pullups /Lunges/Push Ups

Thanks capt! I'm annoyed with myself at having to reset my weights for taking breaks from weightlifting, but it is what it is. Looking forward to next month when things get challenging again. About the PLP workouts...when they're on the same day as a stronglifts workout I make sure to do them at least 6 hours afterwards so I'm fresh. I don't manage the pullups all in one set. For instance, last night I did 10, took about 45 seconds, did 8, took about 30 seconds, and did 2 for a total of 20. For lunges, 20 means 20 with each leg, so it's really like 40 total reps. It's a little extra stimulation for me while I wait for StrongLifts to get challenging again. I cut my caloric intake at new year, hoping to shed some fat. I haven't measured with calipers and such yet since then (will do that at the end of the month) but I have dropped a couple pounds, which I'm hoping is mostly fat. When the weights get tough I will start increase calories and go back to bulking mode and just try to deal with whatever fat adds on I guess.

StrongLifts Workout #52a/20c

Squat:
45 lb x 10
95 lb x 10
140 lb x 5/5/5/5/5

OHP:
45 lb x 10
90 lb x 5/5/5/5/5

Deadlift:
135 lb x 5
155 lb x 5
185 lb x 5

Dips:
BW x 15/12/10

Bi curl:
40 lb x 12/12/12

PLP # 12:
21 pullups/21 lunges/21 pushups

PLP #13:
22 pullups/22 lunges/22 pushups

Nice, keep at it this time!

Thanks, Asparagus. I will. Third time's the charm.
At New Year's I set some goals for 2013. I think they are a good balance of achievable and challenging:
Bench - 200 lb
Squat - 275 lb
Deadlift - 350 lb

Upward and onward.

Its great you are adding a lot of Body-weight exercises to the workout as well for the overall development , I am already lifting my maxes as of now so i am avoiding going into anything extra but i am thinking about adding Push Ups every non-lifting day just to get some extra simulation for chest , My chest sucks big time you cant really tell if i even working out if you just go by my chest and that when i am benching 60kgs .

StrongLifts Workout #53a/21c Fri 1/18

Squat:
45 lb x 10
95 lb x 5
145 lb x 5/5/5/5/5

Bench:
45 lb x 20
65 lb x 20
125 lb x 5/5/5/5/5

Row:
115 lb x 5/5/5/5/5

Dips:
BW x 15/13/10

StrongLifts Workout # 54a/22c Mon 1/21

Squat:
45 lb x 10
95 lb x 5
150 lb x 5/5/5/5/5

OHP:
45 lb x 10
95 lb x 5/5/5/5/5

Deadlift:
135 lb x 10
155 lb x 10
175 lb x 5
195 lb x 5

Pullups:
5 wide/6 close/5 hammer

Bi curl:
40 lb x 12/12/12

StrongLifts Workout # 55a/23c Today

Squat:
95 lb x 5
155 lb x 5/5/5/5/5

Bench:
95 lb x 10
130 lb x 5/5/5/5/5

Row:
120 lb x 5/5/5/5/5

Dips:
BW x 15/12/10

LTE:
40 lb x 12/12/12

Decided to cut out the PLP workouts so I can recover more now that I'm going to be getting back to weights that are challenging for me.

StrongLifts Workout #56a/24c

Squat:
95 lb x 10
160 lb x 5/5/5/5/5

OHP:
45 lb x 10
100 lb x 5/5/4/4/3

Deadlift:
135 lb x 10
175 lb x 5
205 lb x 5

Chinups:
BW x 8/7/5

Squats: started to feel a slight bit of wonkiness on the inside of my left knee in between sets of squats. Not sure what's going on there, but I will look into it.

OHP: First failure on this most recent reset of StrongLifts. Same weight that I had my first failure on my original start of StrongLifts last summer. Interestingly, I looked at my journal for that day and it was the exact same reps as last time too: 5/5/4/4/3. If history repeats itself I will get all 5 sets of 5 next Wednesday Thinking optimistically. I also need to start eating more. I'm down about 5 pounds since the new year. I don't think I can get away with that anymore if I want to keep progressing. Whatever fat may come, my goal this year is to get strong. Maybe leanness can be for 2014...we'll see.

StrongLifts Workout # 57a/25c (1/28/13)

Squat:
45 lb x 10
95 lb x 5
165 lb x 5/5/5/5/5

Bench:
95 lb x 10
135 lb x 5/5/5/5/5

Row:
125 lb x 5/5/5/5/5

Dips: BW x 12/12/15

StrongLifts Worktout # 58a/26c (1/30/13)

Squat:
45 lb x 10
95 lb x 5
135 lb x 5
170 lb x 5/5/5/5/5

OHP:
45 lb x 10
100 lb x 5/5/5/5/5

Deadlift:
135 lb x 10
185 lb x 5
215 lb x 5/5/5/5/5

Pullups:
8 wide/6 close/6 hammer

Knees have been fine while I'm squatting, but occasionally at random points in the day I'll feel that little wonkiness on the inside of my left knee still. I think I just need to be better a better a stretching/foam rolling routine. I've basically just been neglecting that component completely and I think things are just starting to tighten up on me. Yesterday's squats were at bodyweight (170 lb).

Just as I predicted, I was able to breeze through all 5 sets of 5 reps on Overhead Press. I even felt like I plenty left in the tank. Funny how that works.

On deadlifts I feel like I'm not doing enough work or something. Maybe I'll throw in more warmup sets. I was able to maintain the double overhand grip for the last set but I definitely felt like it was severely slipping. I guess time to get serious about grip work. I did try to hold the bar extra long after the last rep - made it about 10 seconds.

Bench I feel is still easy.

I'm going to start adding weight back to dips again next time.

I think last Fall the furthest I got was workout 31 which I will reach again a week from next Monday (2/11) - so looking forward to passing that milestone when I get there.

StrongLifts Workout #59a/27c

Squat:
45 lb x 10
95 lb x 5
135 lb x 5
175 lb x 5/5/5/5/5

Bench:
95 lb x 10
140 lb x 5/5/5/5/5

Row:
130 lb x 5/5/5/5/5

Was short on time this morning, so skipped over dips and went home. Squat going fine, getting challenging. Bench is easy. Row, trying not jerk the weight up with my body too much.

Starting Monday I will start monitoring my weight regularly to make sure my weight doesn't go down anymore. Been hovering just under 170 the past week.