theVeganInitiative Training Journal

[theVeganInitiative]

4/28/13

Squats: 148.5 x 5 x 5
BP: 111 x 5, 5, 5, 4, 3
Rows: 111 x 5 x 5
Shrugs: 131 x 8 x 3
Skullcrushers: 32.6 x 8 x 3
Chins: BW x 8 x 3
Goodmornings: 43.6 x 10 x 2
Crunches: +30 lbs on chest x 15, 10, 10 + BW x 10

heavy and lengthy but i'm feeling good about it and noticing changes in my body.

[C.O.]

What type of band are you in? Do you have any upcoming shows in nyc? Let me know, i'll try to make it out. I love live music, most genres. Unless you're one of those yodeling clogger trance bands. Yeah that's a made up thing.

[theVeganInitiative]

4/30/13

Squats: 152.4 x 5 x 5
Deadlifts: 216 x 5
OHP: 89.8 x 4, 4, 4, 3, 3
Rows: 102.2 x 5 x 5
CGBP: 77.2 x 8 x 3
Curls: 63.6 x 8 x 3
Crunches: + 30 lbs on chest x 21, 15, 15 + BW x 5

stoked to be squatting above bodyweight (~148)!

Hey CO! Thanks for checking in again! I have a show in Kingston on Saturday but that's up by me. I don't have anything lined up for NYC at the moment but I hope to get back to Brooklyn soon - we've played at Spike Hill, Bar Matchless, the Gutter, and a few other places in the last year or so. You can check out my band here:

www.losdoggies.com
http://losdoggies.bandcamp.com/

Hopefully we'll meet up sometime soon!
Jesse

[C.O.]

Thanks dude, yeah ive been to all 3 of those venues, nice, ill check the link and definitely post when you are next in brooklyn or manhattan.

-Dylan

[theVeganInitiative]

5/3/13

Squats: 157.4 x 5, 5, 5, 4, 4
BP: 111 x 5 x 5
Rows: 116 x 5 x 5
Shrugs: 136 x 8 x 3
Skullcrushers: 35 x 8 x 3
Chinups: BW x 8 x 3
Goodmornings: 48.6 x 10 x 2
Crunches: + 30 lbs on chest x 15, 15, 12

made BP after failing last time! Failed on squats though so I'll try again on Sunday at the same weight. everything else felt pretty good - last set of chinups were tough...not sure if I should add weight or keep hitting bodyweight. Now I just need to eat, rest, and recover so hopefully I can keep improving. I'm very happy so far with this workout and am definitely seeing noticeable changes in only 3 weeks. mowed my lawn for cardio this morning - i was seriously doing intervals while mowing for 2 hours! i play a show tonight so i'm looking forward to that as well as some beautiful weather here in new paltz.

[theVeganInitiative]

5/7/13

Squats: 157.4 x 5, 5, 4, 4, 4
Deadlifts: 222.2 x 5
OHP: 89.8 x 3, 4, 4, 5, 4
Rows: 107.2 x 5 x 5
CGBP: 81 x 8 x 3
Curls: 63.6 x 8 x 3
Crunches: BW x 10, 10, +10 lbs x 10 (back arched over rolled up blanket - would like a swiss ball or something for a better ROM on this movement)

2nd fail on squats so I'll drop the weight down 10% next time. Not sure what happened on OHP - somehow I busted out 5 on my 4th set but this was also my 2nd fail at this weight so I'll drop the weight 10% next time. Rows felt easy, deadlifts and cgbp felt good, and Curls still feel really hard at that weight so I'll stick with it. I skipped a workout on Sunday because I was recovering from a big day on saturday and a late night out - I also felt a slight sore throat but seem to be ok. I just need to eat and sleep more consistently this week and get ready for my next workout.

[theVeganInitiative]

5/9/13

Squats: 143.6 x 5 x 5
BP: 116 x 4, 3, 2, 107.2 x 5, 102.2 x 5
Rows: 119.8 x 5 x 5
Shrugs: 139.8 x 8 x 3
Skullcrushers: 40 x 8 x 3
Chins: +4.4 lbs x 8, 8, 7
Goodmornings: 52.4 x 10 x 2
Crunches: + 15 lbs x 20, + 30 lbs x 20 x 2

squats are still so hard even though I deloaded ~10%...maybe I should have deloaded more. BP was rough...felt so heavy and could really feel it in my chest...dropped the weight to get the reps in...that's the 1st fail at 116. everything else felt good. I'm still looking for a good way to progress on crunches or some other ab work...not sure what to do...i guess i'll just add weight and see how it goes - the ROM doesn't feel like much.

[theVeganInitiative]

5/12/13

Squats: 148.6 x 5 x 5
Deadlifts: 227.2 x 5
OHP: 77.2 x 5 x 5
Rows: 107.2 x 5 x 5
CGBP: 86 x 8 x 3
Curls: 62.6 x 8, 6, 6
Crunches: +34.4 lbs x 10 x 3

morning workout - felt good - lots of energy - not so drained during squats. not sure what's going on with curls but maybe not resting enough between sets - the weight feels heavy so i'll stick with it.

[theVeganInitiative]

5/14/13

Squats: 152.4 x 5 x 5
BP: 116 x 5 x 5
Rows: 122.2 x 5 x 5
Shrugs: 143.6 x 8 x 3
Skullcrushers: 43.6 x 8 x 3
Chinups: +10 lbs x 8, 8, 6
Goodmornings: 57.4 x 10 x 2
Crunches: +40 lbs x 10 x 3

Feeling good and strong! stoked I got my BPs after a rough time at that weight last workout. I'll have to keep fighting to increase on these.

[theVeganInitiative]

5/20/13

Squats: 143.6 x 5 x 5
Deadlifts: 231 x 5
OHP: 81 x 5 x 5
Rows: 107.2 x 5 x 5
CGBP: 92.2 x 8 x 3
Curls: 63.6 x 7, 52.4 x 8, 8
Crunches: +50 lbs x 10 x 3, BW x 10

sick for a few days missed a couple workouts. back at it today even though i'm not 100%...feeling pretty good though. Working on squats still - going pretty much ass to grass on these sets trying to find my feet spacing with a tape measure and the best position for my arms. my right shoulder has been bothered by the bar as i have some occassional bursitis inflammation there. everything else was good - slow workout. hot and sweaty.

[theVeganInitiative]

5/22/13

Squats: 148.6 lbs x 5 x 5
BP: 107.2 x 5 x 5
Rows: 127.2 x 5 x 5
Shrugs: 148.6 x 8 x 3
Skullcrushers: 48.6 x 8 x 3
Curls: 57.4 x 8, 8, 6

i probably should've stopped this workout after 3 sets of squats. i didn't feel that good and i just didn't have it for the workout. recovery was slow and even this abbreviated workout took too long. i need to rest up.

[theVeganInitiative]

5/24/13

Squats: 122.2 x 5 x 5
Deadlifts: 236 x 5
OHP: 86 x 5 x 5
Rows: 111 x 5 x 5
CGBP: 97.2 x 8 x 3
Curls: 57.4 x 8 x 3
Crunches: 15, 12, 15

I thought I might skip this workout so I could focus on recovering but I felt like going for it. I deloaded a bunch on squats and worked on form with a high bar as my right shoulder had been bothering me with low bar. This left me with good energy to easily hit my deadlifts and OHP which were really tough (I previously stalled at 89.. Rows were from the floor which felt really good. CGBP was very tough as were curls. I found a cheap swiss ball and did crunches on that - these felt really good too and I'm stoked to have something that I feel can be used progressively with good form for abs.

[theVeganInitiative]

5/28/13

Hi Bar Box Squats: 127.2 x 5 x 5
BP: 111 x 5 x 5
Rows: 127.2 x 5 x 5
Shrugs: 152.4 x 8 x 3
Skullcrushers: 52.4 x 8 x 3
Curls: 57.4 x 8 x 3
Goodmornings: 63.6 x 10 x 2
Crunches (on ball): +4.4 lbs x 10, 12, 15

squats were tough but i'm still trying to work on my form and feeling good doing them. everything else was tough as well but I felt good throughout and after. Last 3 exercises were done as a circuit to save time.

[theVeganInitiative]

5/31/13

BK workout with my buddy!
Squats: 135 x 5 x 3
Deadlifts: 240 x 4
OHP: 80 x 5 x 3
Rows: 115 x 5 x 3
CGBP: 95 x 8 x 2
Curls: 60 x 8 x 2
Cable Crunches: 10 x 2 - a couple plates

6/2/13

Squats: 131 x 5 x 3
BP: 116 x 4, 5, 4
Rows: 131 x 5 x 3
Shrugs: 157.4 x 8 x 2
Skullcrushers: 57.4 x 8 x 2
Chins: 10, 8
Goodmornings: 68.6 x 10 x 2
Crunches: +14.3 lbs x 11, 10

6/8/13

Squats: 122.2 x 5 x 5
BP: 111 x 5 x 5
Rows: 122.2 x 5 x 5
Shrugs: 163.8 x 8 x 3
Skullcrushers: 63.8 x 8, 6, 5
Chins: 8, 8, 7
Goodmornings: 63.8 x 10 x 2
Crunches: + 20 lbs x 10 x 3

was having recovery issues and also a very busy week working a few times in nyc so i got a little off track. hopefully i'm back on!

[theVeganInitiative]

6/12/13

Squats: 127.2 x 5 x 5
Deadlifts: 239.8 x 5
OHP: 81 x 5 x 5
Rows: 111 x 5 x 5
CGBP: 92.2 x 8 x 3
Curls: 63.6 x 8 x 3
Crunches on ball: BW x 10, + 10 lbs x 10, +14.3 lbs x 10

6/15/13

Squats: 131 x 5 x 5
BP: 111 x 5 x 5
Rows: 122.2 x 5 x 5
Shrugs: 168.6 x 8 x 3
Skullcrushers: 63.6 x 8 x 3
Chins: 8, 8, 7
Goodmornings: 68.6 x 10 x 2
Crunches on ball: + 15 lbs x 10 x 3

6/19/13

Squats: 136 x 5 x 3
Deadlifts: 239.8 x 5
OHP: 86 x 5 x 3
Curls: 72.2 x 8, 6, 7
Crunches: +20 lbs x 10 x 3

not as consistent as i'd like to be...been struggling with a bit of a cold, some neck issues, and working all the time.