Treesize Training

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Mini Forklift Ⓥ
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Re: Treesize Training

#166 Postby Mini Forklift Ⓥ » Fri Jan 11, 2013 3:42 pm

Great workouts as usual Derek, very thorough.

How were the 135x30 squats? Sounds pretty intense !! Have a good weekend MF.
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Re: Treesize Training

#167 Postby Lean and Green » Sat Jan 12, 2013 7:39 pm

Way to burn it out Treesize ;) I'll be in touch within the next 3 days about meeting up together for "Vegan Olympia" Let's do this!
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Treesize Training

#168 Postby Derek » Fri Dec 06, 2019 9:26 pm

It's all still here! Stoked to see it back up!
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Re: Treesize Training

#169 Postby Derek » Mon Dec 09, 2019 5:46 pm

Ok quick post to record. I've had setback after setback for it feels like years now, but most recently I was getting back into heavy squats and deadlifts after a serious 3+ year hamstring strain, then I strained my hip flexor so I backed off that again for a bit. I've been making some progress on bench press as well after recovery from breaking my hand last spring. My recent best there is 260lbs x 5, and I've been consistently hitting 245lbs x 5. I'm keeping the reps low and focusing on barbell work for the most part because I'm also doing 100-200 push ups 3-4 days a week so I figure that's plenty of volume work. Today's lift was:

Bench press:
135 x 12
185 x 10
205 x 5
225 x 5
235 x 5
235 x 5
235 x 5

Incline Bench to lower chest:
135 x 10
135 x 10
155 x 10

incline DB Fly:
30 x 12, 12, 12

Push ups: 50, 30, 20

Barbell rock backs (ab exercise): 65 x 10, 10

wasn't feeling too strong, but I got it done!
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Re: Treesize Training

#170 Postby robert » Tue Dec 10, 2019 10:49 am

Sorry about the injuries and setbacks. I know how that goes.

In fact, I think most lifters who have been at it for decades kinda know how that goes. It tends to kind of go hand in hand with the sport of pressing, pulling, lifting, carrying, or moving as much weight as possible with full effort. Things are bound to happen every now and then, and muscles get pulled, strained, tweaked, or full-on injured.

How's the gym doing?

Sure seems like quite a while since I have been back out there! I used to tour the east coast a lot, but really haven't been there much in years, aside from Florida, and sometimes New England.

Hope to catch up in person again soon!

Keep after it!

And say hi to your family for me!

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Re: Treesize Training

#171 Postby Derek » Wed Dec 18, 2019 5:44 pm

Hey RC! I completely agree. I know we've talked about it, but I still think athlete injuries/aches and pains are completely swept under the rug by people in most cases. I had no clue there wasn't something wrong with me when lots of things started hurting on a regular basis. Just a built-in cost of the process! Come visit sometime! Have you been to our gym since we renovated in 2017?

I didn't log the rest of last week, but it went well. I'm currently on a 5-day 'bro' split of Chest, Legs, shoulders, Back, and Arms in addition to training Capoeira once or twice a week for fun and extra cardio/mobility work.

This week so far:

Monday (Chest):
Bench Press: 135x15, 185x10, 205x5, 225x5, 245x5, 5, 5
Incline Bench Press, to lower chest: 135x12, 155x10, 10, 10
Push ups: 70, 50, 30
Barbell Hip Thrust: 155x15, 15, 15, 15
Gravity Boot inverted Sit ups: 10, 10

Tuesday (Legs): Lots or rehabby stuf, but got a decent burn!
Squat: 135x8. Tried more but L knee hurt so I stopped
Romanian Deadlift: 65x10, 10, 10 kept it light to test hamstring strain
Spanish Squat: 15, 15, 15
Standing Adductor sliders: 10/leg, 10/leg
Side Lying Hip Raise: 15, 15
Nordic Leg Extensions: 8, 8
Single Leg Calf Raise: 15, 15, 15, 15
Leg Press, Blood Flow Restricted: 180x 30, 15, 15, 15
Ab Wheel Roll Outs: 15, 15

Wednesday (Shoulders):
Walking on hands: 30 yds. Best streak was 15 steps (PR!)
Handstand pushups: 19, 15, 16, 15
Bent Over Laterals: 20x 12, 12, 12
Laterals: 20;x12, 12, 12
Arnold Press: 50x12, 60x10, 40x10, 20x10
Shoulder Horn External Rotations: 2.5x20

It's not anything impressive in a while, but I was squatting heavy again before this knee flare up so I'm optimistic I'll be back at it soon! In the meantime, doing what I can and staying accountable. I hope to compete this Summer, I missed the last two years from injuries and I'm ready to go!
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Re: Treesize Training

#172 Postby Derek » Tue Jan 21, 2020 10:06 pm

Missed a couple weeks again, but I want a record so here's this week so far:

Monday: Shoulders/Back
Gravity Boot sit ups: 10, 10, 10
Pull ups: 20, 35x10, 35x10, 50x8, 50x10
SS Handstand Push Ups: 15, 15, 15, 10, 8
Arnold Press: 45x10, 65x10, 75x8, 75x8 (stopped due to shoulder pinch)
SS Sumo deadlift: 155x10, 245x8, 335x8, 385x8, 385x8
TRX Reverse Fly: 10, 10, 10
SS DB Row: 90x12, 12, 12
Various shoulder hangs for rehab

Tuesday: Chest and Arms
Incline Bench, bringing bar to low chest: 135x10, 185x10, 10, 10, 8
KB Fly: 35x10, 10, 10
Decline Pullovers: 65x12, 85x10, 10
BFR EZ bar curls: 35x30, 15, 15, 15
SS BFR Skull Crushers: 35x30, 15, 15, 15

I've tentatively decided on the Jay Cutler Classic on August 8th as my next show, so here's to hitting the grinding stone!
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Re: Treesize Training

#173 Postby Derek » Thu Jan 23, 2020 9:09 pm

Trying to keep up with this so quickly here's yesterday/today:

Wednesday: Abs, Legs (L knee felt iffy so was careful)
Barbell Rockbacks: 65x10, 10, 10
SS Lying Side Hip Raise: 10, 10, 10
Single Leg Extension: 25x15, 15, 15
SS Single prone leg curl:25x10, 10, 10
Bulgarian Split Squat: 15, 35sx10, 10, 10, 10
Bodyweight Calf Raise FST7: 15, 15, 15, 15, 15, 15, 15
BFR Leg Press: 180x30, 15, 15, 15

R hip flexor felt strainy the next day, so I'm guessing either the split squats or leg extensions got it fired up again. I'll skip them next time.

I was feeling a cold coming on so I took it pretty light/easy, but still logged some back and shoulders.
Thursday:
Foam rolled thighs/hip flexors
Walking on Hands: Wanted 30 yards, but made it about 5 and runny nose/headache stopped it. Next week!
Overhead Press: 115x10, 135x8, 8, 8
SS Close grip lat pull down: 100x12, 120x12, 12, 12
DB High lateral raise: 20x12, 12, 12, 12
Seated Cable Row: 120x12, 12, 12, 12
Was feeling worn out so called it there. Tomorrow!
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Re: Treesize Training

#174 Postby Derek » Tue Jan 28, 2020 9:49 pm

Felt better going into Friday and totally well by Saturday. Here's what I got in:

Friday: Light Chest and Arms
Incline Bench to low chest: 135x12, 155x10, 10, 12
Close Grip Bench: 155x10, 10, 10
SS Incline Cable Curls: 50x12, 60x12, 12
BFR Cable Curls: 60x30, 15, 15, 15
BFR Rope Pushdown: 60x30,15, 15, 15
Ab wheel roll outs: 12, 12, 12
side crunches: 20, 20

Monday: Legs (skipped R leg extensions and Bulgarian Split squats bc knee and hip pain last week, and no issues!)
Hanging Leg Raise: 12, 12, 12
Hip Thrust: 105x15, 15, 15, 15
SS Nordic Ham Curls: 10, 10, 10, 10
SS Single Leg Extension: 25x20, 20, 20, 20
Squat: 135x15, 225x12, 12, 12, 12 (felt good and minimal L knee pain)
SS Single leg calf raise: 15, 15, 15, 15
BFR Leg Press: 180x30, 15, 15 (ran out of time for the last set, plus I was dying)

Tuesday: Shoulders and Back
Walking on hands: 30 yds, longest stretch was 15 steps
Pull ups:22, 50x9, 10, 10, 11
SS Handstand Pushups: 15, 15, 15, 15
Sumo Deadlift: 155x12, 245x8, 335x4, 385x4, 425x4, 4, 335x10 (Probably a DECADE PR here! Definitely a post hamstring strain PR, which is 4+ years - pumped!)
SS Cable 1-arm laterals: 40x12, 12, 12 (caused L shoulder pinch so switched to dbs)
DB Laterals: 20x12, 30x10, 10, 10
Wanted to get rows and some rear delts in too, but ran out of time! I'm on a roll so I'm not complaining.
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Re: Treesize Training

#175 Postby Derek » Thu Jan 30, 2020 6:30 pm

Wednesday: Chest and Arms
Gravity boot sit ups: 10, 10, 10
Incline Bench to low chest: 135x10, 155x10, 185x8, 185x10, 185x9 drop 135x6 (shoulder felt pinchy so took slowly)
KB Chest Fly: 35x10, 10, 10
Decline Pullover: 85x12, 12, 12, 12
BFR EZ bar curls: 45x30, 15, 15, 15
SS BFR Skull Crushers: 45x30, 15, 15, 15

Thursday: Legs (did the exact same workout because it didn't bother knee or hip last time)
Single Leg Extension (L only): 25x20, 20, 20
SS Nordic Ham Curls: 10, 10, 10
SS Hip Thrust: 105x15, 15, 15
Squat: 135x10, 225x12, 12, 12, 12
SS Single Leg Calf Raise: 15, 15, 15, 15, 15
BFR Leg Press: 140x30, 15, 15, 15 (lightened the weight to force myself to get it all in - burnnnnn!)

Workouts are going really well for the last two weeks, but I'm noticing a few more pinchy feelings so I'm taking a deload in another week or two. I've been plagued by minor injuries enough that I think I'll deload every few weeks whenever I'm into hard training.
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Re: Treesize Training

#176 Postby Derek » Wed Feb 05, 2020 9:31 pm

Friday last week everything was starting to feel tweaky, especially in left knee and shoulder. I shortened my workout to:

Back/Shoulders:
Pull ups: 22
Barbell Row: 155x15, 15, 15, 15, 15, 15, 15
SS DB Lateral Raise: 20x15, 30x12, 12, 12, 12, 12, 12

Then did some ab work. Felt about right

Taking a Deload this week, so three light total body lifts:
Monday: Calisthenics 3 sets of 10 per muscle group
Wednesday: Barbells 3 sets of 10 per muscle group
Friday (planned): BFR set for each muscle group

My weight has been averaging between 195-198 so I'm pretty happy. Next week it's back to the grind!
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Re: Treesize Training

#177 Postby Derek » Fri Feb 28, 2020 5:59 pm

So I missed logging this whole month of training! Oh well, I'm back.

My plan after the last deload was to switch back to an Arnold split (Chest/Back,Shoulder/Arms,Legs) training 5 days per week, swap the main lifts I was doing and go for PRs, specifically on bench, high rep squats, and power cleans. Here's this week for an idea:

Monday: Shoulders/Arms (5am!)
Handstand pushups: 6 - had to stop bc I got a severe nose bleed!
Power Cleans: 155x10, 175x8, 8, 205x8
DB Shoulder Press: 60s x 12, 70s x 12, 70s x 12 drop 50x8 drop 30x10 (L shoulder felt pinchy so I cut my sets short)
Prone incline Y/T/A's: 20x8/8/8, 20x8/8/8, 20x8/8/8
Incline DB curls, loaded 30 sec stretch between sets: 25x10, 10, 10
DB Overhead Extensions, loaded 30 sec stretch between sets: 40x10, 10, 10 (my right elbow has been really touchy since breaking my hand last year, so I'm trying to stretch everything out with lighter weights here)
BFR EZ Bar Curls: 35x30, 15, 15, 15
SS BFR Skull Crushers: 35x30, 15, 15, 15

Tuesday: Legs (Miles was home sick so had to keep this short for his sake)
Ab wheel rollouts: 12, 12, 12
Hip Thrust: 105x15, 15, 15 (I keep these light bc my glutes are too big already!)
Squat: 135x10, 185x10, 225x20, 20, 20 (2020 rep PR!)
Leg Press: 270x20, 20, 20
Calf Press, 30 sec loaded stretch between sets: 270x15, 15, 15 - horrible burn!
RDL: 155x10, 10, 10
SS Leg Extensions: 75x20, 20, 20 - no knee pain

Wednesday: Chest/Back (both kids were home sick and at the gym with me so a short, distracted workout. Got pretty sore though)
Pulls ups: 24
Bench Press: 135x12, 185x10, 205x8, 225x6, 235x8 (2020 rep PR!), 205x10
SS Barbell Row: 155x12, 205x12, 225x12, 245x10, 10
DB Incline Press: 70x12, 12, 12
SS Close grip lat pulldown: 140x12, 10, 12
Gravity boot inverted sit ups: 10, 10 crisscross, 10

Thursday: Capoeira Training/Shoulders
Caporiea drills for 30 min
Handstand push ups: 15, 15, 15
Power Cleans: 65x10, 155x8, 205x8, 205x8
Lying side/rear laterals: 17x10/10, 10/10, 10/10
Barbell rockbacks (abs): 65x10, 10

Friday: Arms (5am!)
10 min Capoeira drills
Reverse grip close grip bench press: 135x10, 155x10, 175x10, 10
SS Barbell Curl: 85x10, 105x10, 115x10, 10
Incline DB curls, loaded 30 sec stretch between sets: 30x8, 8, 8
DB Overhead Extensions, loaded 30 sec stretch between sets: 50x8, 8, 8 (my right elbow has been really touchy since breaking my hand last year, so I'm trying to stretch everything out with lighter weights here)
BFR Cable Curls: 65x30, 15, 15, 15
SS BFR Cable pushdowns: 65x30, 15, 15, 15

I've got one more Leg workout before I deload next week, then change up my main lifts for March. I'm going to try for a squat PR at 16 reps. Next month I'll bring deadlifts back in and go for some PRs there, and I need to put in a designated arm day because otherwise I always neglect them!
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