theVeganInitiative Training Journal

[theVeganInitiative]

1/30/13

Squats: 111 x 8, 7, 8
SLDL: 152.4 x 8 x 3
Split Squats: 43.6 x 12 x 2 each leg
Calves: 116 x 12, 10

early morning workout. feeling stuck at that weight on squats. pretty close to or at failure each set. slowing down on the last few reps. feeling like i'm leaning a bit forward on some reps. i'm always trying to get into a groove and feel comfortable but i'm not quite there. i also feel like if i raise the weight i'll just be grinding out reps. SLDLs might stall soon too based on grip. did split squats because leg extensions are too noisy in the early morning...really felt these especially in my glutes.

[theVeganInitiative]

2/1/13

BP: 97.2 x 8, 8, 6
Rows: 92.2 x 8 x 3
OHP: 57.4 x 11, 10
Chins: 8, 7
CGBP: 43.6 x 15
Curls: 43.6 x 11

early morning workout. not really progressing but being consistent. every set feels tough and close to failure. haven't been able to increase weight for 2 weeks.

[theVeganInitiative]

2/2/13

Squats: 111 x 8 x 3
SLDL: 157.4 x 8 x 3
Leg Ext: 108.6 x 12 x 2
Calves: 122.2 x 15, 10

Tough workout again. Kept the same weight again on squats and really tried to maintain good form...not going as low to keep my low back from rounding (butt wink?). this issue also causes my weight to shift forward at times. anyway the weight still feels super tough and the 3rd set was very hard....fatigued the rest of the workout. SLDL are getting very heavy as well with my grip starting to limit me there. Leg Ext feel good and so do calves though it's hard to maintain my balance at times on these as well. keepin on...been getting 4 workouts in per week for 3 weeks or so...

[theVeganInitiative]

2/4/13

BP: 102.2 x 6, 92.2 x 7, 81 x 8
Rows: 97.2 x 8 x 3
OHP: 57.4 x 12, 10
Chins: 7, 6
Curls: 43.6 x 15

I'm starting to implement RPT within the rep range but will keep the same weight on subsequent sets if I hit the top of the rep range. This workout felt good and not as draining.

[theVeganInitiative]

2/5/13

Squats: 116 x 8 x 3
SLDL: 163.6 x 8 x 3
Split Squats: 48.6 x 10 x 2 (each leg)
Good Mornings: 48.6 x 12 x 2
Calf Raises: 122.2 x 13, 12

early morning workout. feeling pretty good...still have good energy at the end. Finally increased squats and got all my reps. SLDLs are getting really heavy especially on my grip. Split Squats made my glutes pretty sore last time I did them. Finally adding in an accessory hamstring exercise (good mornings).

[theVeganInitiative]

2/7/13

BP: 102.2 x 7, 92.2 x 8, 86 x 9
Rows: 102.2 x 6, 92.2 x 7, 81 x 8
OHP: 63.6 x 10, 52.4 x 11
Chins: 8, 6
Curls: 48.6 x 11

early morning workout. at failure or near failure on top sets. good energy throughout.

[BeansNBroccoli]

all this consistency is really motivating! way to move those squat numbers up! i'm in the same boat, trying to deload my squat to focus on form and technique. all it takes is a little patience and a lot of sweat, right??

[theVeganInitiative]

2/9/13

Squats: 122.2 x 8, 8, 7
SLDL: 168.6 x 8 x 3
Leg Ext: 115 x 12 x 2
Good Mornings: 52.4 x 12 x 2
Calves: 127.2 x 10 x 2

happy that I'm making some progress. every set was tough. felt fatigued after leg ext...sldl were very heavy but it feels like i can keep pushing the weights up...it's just adding to overall fatigue later in the workout.

thanks for stopping by beansnbroccoli! hope you are doing well with your training - checking out your log now - looks awesome! keep at it!

[theVeganInitiative]

2/11/13

BP: 102.2 x 6, 92.2 x 8 x 2
Rows: 102.2 x 8 x 3
OHP: 63.6 x 7, 52.4 x 12
Chins: 7, 7
Curls: 48.6 x 12

early morning workout. felt uneven today. a bit sore from shoveling snow on saturday. not sure why the improvement on rows but not much else. tried a closer grip on first set of ohp but that made it harder to lift so i switched back to a more natural grip for the second set.

[theVeganInitiative]

2/13/13

Squats: 127.2 x 8, 7, 6
SLDL: 172.2 x 8 x 3
Front Squat: 72.2 x 10 x 2
Good Mornings: 57.4 x 12 x 2
Calf Raises: 127.2 x 11, 10

early morning workout. getting tired at the end - didn't get as much sleep as i would like. happy with the progress.

[theVeganInitiative]

2/15/13

BP: 102.2 x 6, 97.2 x 7 x 2
Rows: 107.2 x 6, 92.2 x 8 (laying on bench), 43.6 x 8 (each arm, BB kroc style)
OHP: 63.6 x 10, 57.4 x 11
Chins: 8, 6
Curls: 48.6 x 13

early morning workout. wasn't going to get up at first but then i did. experimenting a bit with rows as bent over style just not feeling totally right...i would like to make sure my body is somewhat stationary so i make sure i'm hitting the target muscles...i don't have dumbbells and my attempt to support my chest was no good....i'll see if i can do the kroc rows with a barbell but balance will become an issue even though i'm using a shorter/lighter bar than an olympic bb.

[theVeganInitiative]

2/18/13

Squats: 131 x 7, 122.2 x 8, 7
SLDL: 177.2 x 8 x 3
Front Squats: 72.2 x 12 x 2
Good Mornings: 63.6 x 12 x 2
Calves: single leg on stairs: BW x 10, 8 (each leg), 2 legs to burnout (x7)

early morning workout. nervous system feeling drained after front squats. feel a little tweaked and shaky after the workout. squats feel good. losing grip on sldl. front squats are deceptive...really feel it after the set is over.

[theVeganInitiative]

2/19/13

BP: 102.2 x 8, 7, 5
Rows: 72.2 x 8 x 3
OHP: 63.6 x 10, 57.4 x 11
Chins: 6, 6
French Press: 10 lb plate x 15
Curls: 48.6 x 11

early morning workout. back felt sore before and a bit hurt after bp. i really pushed it on bp because i've been stuck....all sets were very close to failure. for rows, i tried standing on a platform and bringing the weight down to my feet - i think i felt it in my back better with the longer ROM. felt pretty banged up for the rest of the workout but managed. added a tricep exercise and want to avoid elbow pain so started light. for curls, i extended the ROM a bit by resting on the hips after each rep.

[theVeganInitiative]

2/21/13

Squats: 131 x 8, 6, 122.2 x 7
SLDL: 181 x 8 x 3
Front Squats: 77.2 x 10 x 2
Good Mornings: 68.6 x 12 x 2
Calves (single leg on stairs): 10, 7

early morning workout. calves were sore from last workout. every set was tough (RPE 8-10). feeling good about these workouts lately.

[theVeganInitiative]

2/23/13

BP: 107.2 x 4, 97.2 x 8, 8, 6
Rows: 43.6 x 8, 63.6 x 8, 72.2 x 8, 81 x 7, 72.2 x 8
OHP: 63.6 x 11, 57.4 x 11
Chins: 6, 5
French Press: 15 lb plate x 16
Curls: 48.6 x 12

feeling tired after late night out. low stamina. still trying to get comfortable on a BB row...tried ramping up using the arnold variation and seeing where i could get but i felt sloppy and not sure of my form. bench press is not increasing....tried a set 5 lbs heavier than last few workouts but only managed 4 when last time i got 8 x 102.2 lbs. i added a set to make up for it. chins are now from a dead hang so fuller rom than i had been getting by letting my lats fully stretch.