xveganjoshx Posted February 18, 2007 Share Posted February 18, 2007 I've decided to start a training log to keep better track of my progress. I've been using a constantly updated Microsoft word file before this, but this will be cool since I can get feedback . We'll go back in time for a minute here: 2/13 Quads, CalvesA quick workout, did low volume, high weight.Squat 145lbx 10 deep; 195lbx 8 reps, 7 reps; 190x 4 repsLeg Press 405x10, 450x10, 460x10, 7 (plus mass of sled)Rotary Calf 190x15, 10 2/16 Chest, ArmsBest chest and arms workout of my life. Hands down . Bench Press 100x15, 135x8!, 5, 5. Yeah, bench is a "weak point", when I started lifting in May I couldn't press the bar, and 135@ 8 reps has been a goal forever, so yeah!Incline DB Press 50'sx6, 6; 35's x 10Chest Flye 30x7, 10Machine Cable Flye Each hand had machine set to 17.5, did 2 drop sets Dips 2 sets to failurePushdowns #10x8, 8 (Don't know what arbitrary numbers on these machines correspond too, neither does incompetent college gym staff)Standing EZ bar curl 75x 10, 70x6, 65x6 supersetted with Standing straight bar curl 40x8, 35x8, 35x9Incline DB curl 17.5's x 8, 20'sx 7, 25'sx 5This seems like a long workout. Actually, the chest went really fast, and the arms were one giant superset, so it was not that bad. Awesome pump afterwards, deltoids engorged with blood, arms pumped, chest puffed up. Posed down for a minute in the locker room and then had an 800 calorie shake. 2/17 Hamstrings, Calves, AbsWorkout took longer than I wanted it to today. I saw a buddy at the gym, he likes to talk alot, he thinks gym is social hour . But it didn't really matter, today was the workout where I don't actually concentrate on a major muscle group (chest, back, or quads), just tying up some loose ends I felt I didn't work enough during the last 7-10 day stretch. Plus I just wanted to get in the gym, be around that positive atmosphere. Lying leg curl #9x6, 7, 7; #8x12Seated leg curl #9x12, #10x6, 6, 5Rotary calf 210 lbx13, 13; 190 lbx15Standing calf raises (with freeweight barbell) 145x20,; 155x15, 15Ab work- Decline crunches holding 25 plate, 10 plate, then a bunch of unweighted ones. Lying leg raises. Looking pretty decent lately at 5 9', 156 pounds. I want to be in the 170's to 180's bulked, ultimately. I also want to compete. I know I can do it ! Link to comment Share on other sites More sharing options...
lelle Posted February 18, 2007 Share Posted February 18, 2007 great work! keep it up what's your diet like at the moment? Link to comment Share on other sites More sharing options...
xveganjoshx Posted February 20, 2007 Author Share Posted February 20, 2007 I took Sunday off. I trained back today. I usually do deadlifts and less bicep work, however they we're kicking me out of the gym since they were closing and biceps are easier to do quickly. 2/19 Back, Bi's Rotator cuff warmupLat Pull down- I set the machine to #11, then added an additional weight. I really wish I knew what these seemingly arbitrary numbers meant as far a weight. *sigh*. 10 reps, 6 reps, 7 repsDB Row 80lb db x 7, 9, 10; 85x 6Seated Cable Row #12x9, 12; #13x 10Pullups 4 sets (with assist) to failureStanding DB curl 25x8, 8, 10; 30x6, 6Hammer Curl 25x6, 6Seated DB Curl 25x5, 5; 30x3 (tired at this point) Overall, I made gains from last week in all back exercises, except pullups, where I ended up using more of an assist than last week and performing a few less reps. I think this was because the DB rows were heavy, and I did the pullups right after, really tired, and rushed since the gym was closing. The bicep work was fine, I lift more when I train biceps on chest day, since they aren't as fatigued. All in all a decent workout. I think I'll do pullups again later this week, they are fantastic for lat development. I'm starting to get a little bit of that V taper, and it looks awesome . Till next time- josh Link to comment Share on other sites More sharing options...
xveganjoshx Posted February 21, 2007 Author Share Posted February 21, 2007 great work! keep it up what's your diet like at the moment? Thanks As far as diet, right now I take three of those shakes I outlined in the Pea protein thread, one fruit and two chocolate. I eat 3 food meals too, mostly potatoes and fake meat, spaghetti and fake meat, or rice and fake meat. Does anyone have any suggestions for cooked meals that are high in protein and contain natural foods, not so much processed soy meat? I want to cut alot of that from my diet, it works for building muscle but I get so tired of it and it's too much soy anyway. The only thing is I try to stay away from nuts and beans since my digestive system doesn't like them very much (I can't eat nuts or nut butter really, beans are okay in small quantities). The shakes I have downpact, and even the rice, potatoes, and pasta is fine. I just need suggestions on protein sources from real food that isn't more soy meat or nuts. Any feedback would be great! Link to comment Share on other sites More sharing options...
Zack Posted February 21, 2007 Share Posted February 21, 2007 What kind of peaprotein do you use? How does it taste? Link to comment Share on other sites More sharing options...
xveganjoshx Posted February 21, 2007 Author Share Posted February 21, 2007 It's in the Pea Protein thread. Come on man, get with the program, it was your thread viewtopic.php?t=6004&highlight= Link to comment Share on other sites More sharing options...
Zack Posted February 21, 2007 Share Posted February 21, 2007 I see now, my mistake. Link to comment Share on other sites More sharing options...
xveganjoshx Posted February 22, 2007 Author Share Posted February 22, 2007 So I was debating on whether or not to go to the gym today or tomorrow. I went today, was rushed, really tired w/ a stomach ache, and subsequently sucked in the gym. I should've stayed home, did my lab writeup, and went to the gym tomorrow. Now I have to do the lab, get 5 hours of sleep, and I had a shitty workout. I made the wrong choice . I hate when that happens. Oh well. 2/21 Quads Squats 145x12 deep, 195x7,6; 195x4 partialFront Squat 95x8, 105x8Leg Press 450x10, 10 Workout was only 45 min but I rested way too much and didn't even get a good pump... I'm probably too hard on myself... Link to comment Share on other sites More sharing options...
xveganjoshx Posted February 28, 2007 Author Share Posted February 28, 2007 So I haven't updated in awhile, but that doesn't mean I wasn't busy ! I usually like to update this stuff in batches since I'm lazy. Here are the last three workouts I did. They were all excellent, especially today's quad workout. Killer! Saturday 2/24 Deltoids, TrapsReverse Cable Flye Warmup, 2 drop setsSeated DB Press 35x10, 40x8, 7; 42.5x6Push Press 45x10; 75lbx 6, 6; 95x4 partialBehind the neck push press 65x10, 6DB Shrug 55x10, 10; 60x10, 10, 10, 10; 65x6, 6Smith machine shrug @ 3 setsUpright Row done very carefully 65x9; 70x6, 6Side laterals 15lb db's x 8, 8, 8Pullups to failure A lengthy workout, but fun, since I rarely get to work deltoids on their own day. Monday 2/26 Chest, ArmsBench Press 95x15, 135x6, 6; 125x6Incline DB Press 50 lbx 6; 45x7; 52.5x3Chest Flye 35 lb db's x 8; 40x6 dropped to 25x3; 40x3 dropped to 25x3Pushdowns 5 sets (two variations used)Standing EZ bar curl 75x8; 70x5, 5 supersetted with Standing straight bar curl 40x8, 35x7, 40x6, 30x8Incline DB curl 20lb db's x 6, 6, 6Chinups to failure (with static hold at end) Some numbers were better than last week, some the same or not quite, but all in all it was a good workout. Tuesday 2/27 QuadsWasn't sure if I was going to the gym today, but with two midterms later this week I needed to get in at least one workout before friday nights workout. I'm glad I went. I'm gonna be hurtin' tomorrow! Warmup Ran 1/4 mile, stretched for 5 minutesSquats 145lb x 12 very deep, 195x9!, 7; 185x9Leg Press 450x10, 475x10, 9; 495x 5 (plus weight of sled)Front Squats 115 lbx 10, 10, 7; I can definately go for 135 next week easily. Cheers,Josh Link to comment Share on other sites More sharing options...
xveganjoshx Posted March 29, 2007 Author Share Posted March 29, 2007 So I haven't updated this thing in about forever, but I have been working hard nonetheless. Some lifts have gone up alot. Here are the last couple sessions I had at the gym. Quads 2/21Squat to parallel 135x12, 185x9, 9, 195x8Leg Press 500x10, 9, 5; 450x 10Front squat 115x10, 7, 7Leg Extensions 6x10, 7x8, 8 I just want to note that my legs were sore for days after this workout. It was ridiculously awesome. Chest, Arms 3/24Bench Press 95x12, 115x10, 135x8, 140x6, 145x5Incline DB press 50'sx 7, 6, 6Push Press 65x8, 6, 6Dips 2 sets to failure3 sets of pushdowns2 sets machine tricep pushdown (the one with the hammer like handles where you rest your arms on the pad)Preacher curl 45x12, 50x6,6Standing curl 65x6, 6, 6 Legs-Hamstrings emphasis 3/25Front squats- 115x10, 135x10, 140x7, 135x7Seated hamstring curls 2 setslying hamstring curls 2 setslunges 20 lb x10 reps, 10 reps, 40 lb x 5 reps (first time ever doing lunges, really don't like them, to be honest) Back, Bi's 3/27 Pullups 3 sets to failureLat Pull Down #10x12, 11x5 drop set to 7x5, 11x5, 11x9 (came back and did this last set later in the workout)Bent over DB rows 85lbx 11, 9; 90lbx 8, 8Seated Cable Row 13x8, 12x9, 13x7 dropped to 8x5Then I trained bi's to failure, didn't really worry about recording poundages3 sets preacher curls3 sets standing curls3 sets db hammer curls2 sets incline db curls Link to comment Share on other sites More sharing options...
xveganjoshx Posted March 30, 2007 Author Share Posted March 30, 2007 I hit quads super hard yesterday. Check it out 3/28 QuadsSquat to parallel 135x12; 185x10; 195x8; 200x6Leg Press 495x10 warmup; 540x 7, 8, 8Leg Extensions with squeeze at top #6x10, 7, 10; Single leg #3x7 Not too long of a workout, I didn't have much time, I was on campus working all day/night. Got a fabulous 3 hours of sleep, which sucked, but I've been eating a boatload of food and lots of fruit, if that counts towards being a bodybuilder. Well, off to do more schoolwork. Link to comment Share on other sites More sharing options...
xveganjoshx Posted April 19, 2007 Author Share Posted April 19, 2007 Hey! I haven't updated in awhile, that seems to be a chronic condition for me! But I have been working, and improving drastically. I put up 145 lbs for 6 reps on the bench press on monday, which is a new PB by far! I hit quads and hammys today:Squats to parallel: 145x12, 190x8, 200x6, 225x5, 4!!!!!!!!!!!!Seriously, first time doing 2 plates, and 5 reps to parallel to boot! I think I've been underestimating my squat ability for awhile so lets see how far I can push it.Leg Press: 540x10, 585x10, 585x7, 565x7Leg Abductor (or adductor? Inward motion): 3 drop setsLeg Extension 3 setsLying leg curl 3 setsSeated Leg curl 3 sets Legs are gonna be hurtin' tomorrow! Link to comment Share on other sites More sharing options...
xveganjoshx Posted April 22, 2007 Author Share Posted April 22, 2007 I trained back for about a half hour today with my buddy Kyle. I didn't feel too strong today but I had a decent workout. It looked like this:4 sets lat pull downs4 sets bent over db rows3 sets pullups3 sets T-Bar rowsSome goofing aroundI didn't handle too much weight, but the gym closed early today so we only had about a half hour. I was so sore from legs yesterday! My crotch was so tight from the adductors and abductors, it hurt like hell and I could barely walk! But it was a good soreness and has lessened alot today, thank goodness. I will probably train chest and arms tomorrow with my usual training partner Nick. Cheers,Josh Link to comment Share on other sites More sharing options...
xveganjoshx Posted April 23, 2007 Author Share Posted April 23, 2007 I trained shoulders and traps today with my buddy Kyle. I started off with 4 sets for chest, which also work the deltoids, only because I won't hit chest again until probably Friday with Nick. I am also going to concentrate a little less on my chest and back, and moreso on my bi's, tri's, and shoulders in the next few weeks. These are really my weak points as far as upper body. I have a pretty wide chest/back, and silly spaghetti arms. I look like a spider, haha. The workout went like this:DB bench press 60's, 50's, 55's, 55's for 6-8 repsDB Shoulder Press 40's x7, 5; 35x7Reverse cable flye's 3 drop setsMachine shoulder press 3 setsUpright Rows 65x8, 65x8, 70x6, 75x5DB Shrugs 4 sets with 55 lb dbs, 60's and 65'sSide laterals 2 sets with DB's, 2 sets with Cables Didn't really feel much of a pump or tightness like I would have liked, but it was a decent workout nonetheless. Oh yeah at the end I rode the stationary bike super hard for 10 minutes. Gotta cut up those quads to be the champion. I'll probably work out bi's and tri's my next workout, which might be tomorrow. Cheers,Josh Link to comment Share on other sites More sharing options...
xveganjoshx Posted May 5, 2007 Author Share Posted May 5, 2007 Hey, I've been working out and junk, I even think my arms might be getting a little bigger as of late. A couple days ago I trained quads, I put up 205 on the back squat for 10 solid reps to parallel, and leg pressed about 700 lbs for 6 reps to parallel, amongst other things. I trained back a day or two ago. I clean and pressed the 22 lb bumper plates (total ~100 lbs), about 4 or 5 times, which was a major achievement for me, since a couple of months ago I nearly fell over trying to get it over my head once and didn't lock it out at all. This is cool because I've been working on bringing my deltoids up lately, one of my lagging parts. The max I clean and pressed was about 110 pounds, and I did it two or three times. I did a bunch of other stuff, mostly middle back and upper back stuff. I rowed 95 lb db's for 8 reps also. Today I'll train calves, hamstrings, and abs. Link to comment Share on other sites More sharing options...
xveganjoshx Posted May 6, 2007 Author Share Posted May 6, 2007 Hey allYesterday I trained hammys and calves. I made my return to deadlifts. I repped out with 185, and also pulled 225 for 3 reps. Today I trained chest and some tri's.Bench 115x10, 145x 7, 6; 135x6Incline DB's 50's x 9, 7; 55x 4Then I did some dips, declines, flye's, and burned out with a machine bench. I hit tri's with pushdowns and extensions. Feeling pretty strong as of late. My arms and delts are catching up to my chest and back. Time to eat! Link to comment Share on other sites More sharing options...
xveganjoshx Posted May 16, 2007 Author Share Posted May 16, 2007 Hey guys. I'm getting pretty strong as of late, at least compared to my once weakling self. A year ago I couldn't bench press the bar, today I did 150 pounds for 5 reps I trained Chest and Back today. It was a very different workout than I normally do (actually I rarely if ever train chest and back together so that itself was different). Instead of doing 3 or 4 sets per exercise, I did 2 working sets, with maximum weight, in the 5-8 rep range. The working sets were very heavy. I decided to do only 2 sets because when I do 3 or 4 sets per exercise I get tired after the 2nd set, and lift significantly less than the 1st two sets. By simply changing the exercise I can lift heavier weights. I also alternated between 2 chest sets and 2 back sets. This let me lift even more weight. Chest, BackBarbell Bench Press 115 warmup; 145x7, 150x5Seated Cable row 125 lbx 12, 140x8Incline DB press 55x8, 8Bent over DB row 85x 12, 90x8Flat DB Press 50x8, 55x5Pullups 2 setsDips 2 setsPushups to failure I would like to have done a couple more sets, but the gym closed. I feel pretty good though. We'll see how I feel tomorrow. I'll train legs next, hopefully tomorrow. I am working out in an LA Fitness right now because I got a free 2 week pass and it is across the street from my apartment. They have a hack squat machine, which I'm pretty excited about ! Link to comment Share on other sites More sharing options...
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