theVeganInitiative Training Journal

[theVeganInitiative]

3/28/13

Squats: 127.2 x 6, 116 x 6, 102.2 x 8
RDL: 181 x 8 x 3
Leg Ext: 108.6 x 12 x 2
Good Mornings: 77.2 x 12 x 2
Calves: 21, 16, 15
Crunches: 15, 18

working on squat depth by raising heels on a piece of wood. It definitely helps me get to a better depth and keep more upright but the workout was tough. My legs are still a bit tired from last weekend and I've been doing bodyweight squats everyday as well as taking 30 minute walks on my lunch break. I feel it deeper in my glutes and also my quads more than usual. Felt a bit hungry during the workout.

[theVeganInitiative]

3/30/13

BP: 107.2 x 6, 102.2 x 8, 8
Rows: 102.2 x 8 x 3
OHP: 63.6 x 12, 9
Chins: 9, 6, 5
French Press: 15 lbs x 20, 23.8 lbs x 15
Curls: 43.6 x 15, 12

right shoulder/neck pain and soreness all week possibly due to dips - switched them out for french press but i think this hits my right elbow too hard where i've had pain before. maybe i'll try a close grip bp or floor press next upper workout.

[theVeganInitiative]

4-2-13

Squats: 131x7,6,6
RDL: 186x8,8,6
fr Squats: 72.2x12x2
Good Mornings: 81 x 12 x 2
Calves: 15, 15, 15
Crunches: twenty x 2

[theVeganInitiative]

BP: 107.2 x 8,6, 102.2 x 8
Rows: 107.2 x 8 x 3
OHP: 68.6x9, 63.6 x 10
Chins: 10, 6, 5
CGBP: 43.6 x 15, 15
Curls: 48.6 x 13, 12

[theVeganInitiative]

4/5/13

Crunches: +4.4 lbs x 20
BP: 111 x 5 x 3
Rows: 111 x 5, 5, 9
Squats: 136 x 5, 5, 6

4/9/13

BP: 111 x 5 x 3
Rows: 111 x 5, 5, 7
Squats: 139.8 x 5 x 3
Chins: 12
Crunches: +10 lbs x 20
Pushups: 16
Curls: 43.6 x 12

trying to maintain/increase my strength/lose some fat to get back down to 10% before bulking again so I'm doing full body workouts 3 times a week and walking at least 30 minutes a day with some games of kickball during the week and start hiking/running in the mountains again.

[theVeganInitiative]

4/11/13

Squats: 143.6 x 5 x 3
OHP: 72.2 x 5, 5, 10
Deadlifts: 192.2 x 6
crunches: +10 lbs x 23
pullups: 6
dips: 8
curls: 48.6 x 15

squats were super slow and grindy. definitely leaning forward a bit. OHP felt heavy but then I got 10 on my 3rd set. I haven't deadlifted in a while so I'm starting a bit slow - about the same weight I was deadlifting off the ground to do RDLs with. I feel like I'm going to stall with my squat already - I have such trouble increasing my strength and I never feel that comfortable with my squat form....maybe I should do some light as well as heavy days or just switch back to the upper/lower split.

[theVeganInitiative]

4/13/13

Squats: 122.2 X 5 X 5
BP: 97.2 x 5 x 5
Rows: 97.2 x 5 x 5
Shrugs: 102.2 x 8 x 3
Skull Crushers: 15 x 8, 20 x 8, 23.8 x 8
Chins: 8, 8, 8
Hyper extensions: 10, 10, +4.4 lbs x 10
Crunches: +15 lbs x 10 x 3

Trying out a new full body program. It took over an hour so I may not be able to do this in the morning before work but it feels good. I definitely need to increase my strength and am still a beginner in terms of that. Eating watermelon now though not quite ripe - I can never pick out really good ones or maybe none of them are good anymore.

[theVeganInitiative]

4/15/13

Squats: 127.2 x 5 x 5
Deadlifts: 202.2 x 5
OHP: 77.2 x 5 x 5
Rows: 92.2 x 5 x 5
CGBP: 63.5 x 8 x 3
Curls: 63.6 x 8 x 3
Crunches: + 20 lbs x 10 x 3

[theVeganInitiative]

4/17/13

Squats: 131 x 5 x 5
BP: 102.2 x 5 x 5
Rows: 102.2 x 5 x 5
Shrugs: 122.2 x 8 x 3
Skullcrushers: 23.8 x 8 x 3
Chins: +5 lbs x 8, 8, 7
Hyperextensions: +10 lbs x 10 x 3
Crunches: +25 lbs x 10 x 3

Squats were hi bar...really trying to get my form down...still leaning forward sometimes and not getting deep enough.
BP was easy, rows were easy, shrugs felt more like it but easy, just missed last set of chins, hypers might need to be replaced with good mornings as i don't really have a good setup for them, and crunches felt good. i'm liking this workout except for the length - about 75 mins today with short rest times when possible.

[Mini Forklift Ⓥ]

Good consistency in here buddy, keep up the good work.

How's your week been?

[theVeganInitiative]

4/20/13

Squats: 136 x 5 x 5
Deadlifts: 207.2 x 5
OHP: 81 x 5 x 5
Rows: 92.2 x 5 x 5
CGBP: 68.6 x 8 x 3
Curls: 68.6 x 8, 8, 6
Crunches: +30 lbs x 10 x 3

Hey MF! I'm doing really well. Hope all is good with you!

[C.O.]

Forgot you were in NY, are you in the city?

[Mini Forklift Ⓥ]

Hey MF! I'm doing really well. Hope all is good with you!

Never been better thanks buddy

[theVeganInitiative]

4/23/13

Squats: 139.8 x 5 x 5
BP: 107.2 x 5 x 5
Rows: 107.2 x 5 x 5
Shrugs: 127.2 x 8 x 3
Skullcrushers: 28.8 x 8 x 3
Chins: +5 lbs x 8, 7, 7
Hypers: +15 lbs x 10 x 3
Crunches: +10 lbs (behind head) x 10, 10, 15

feeling good. workouts are tough! ~1.5 hours.

i'm living up in new paltz right now but make it down to the city every few weeks for work, hanging out with friends or playing shows with my band.

[theVeganInitiative]

4/26/13

Squats: 143.6 x 5 x 5
Deadlifts: 211 x 5
OHP: 86 x 5 x 5
Rows: 97.2 x 5 x 5
CGBP: 72.2 x 8 x 3
Curls: 68.6 x 5, 8, 6
Crunches: + 15 lbs behind head x 10, 10, 10, + 10 BW

very tough today. long too! can't believe i got those OHPs up! weights are getting super heavy for me and heaviest i've lifted ever...new PRs every workout now! now i just have to eat and sleep right.