sosso Posted November 12, 2008 Author Share Posted November 12, 2008 Good day today too! Deadlift1 x 5 x 85 kg1 x 5 x 90 kg Press (standing overhead)1 x 5 x 50 kg3 x 5 x 52.5 kg One arm DB rows3 x 5 x 37.5 kg1 x 5 x 40 kg just for fun .. I'll use 40's next time. Link to comment Share on other sites More sharing options...
Crystal Posted November 12, 2008 Share Posted November 12, 2008 Good day today too!Well, of course it was a good day, it was a deadlift day! Link to comment Share on other sites More sharing options...
sosso Posted November 12, 2008 Author Share Posted November 12, 2008 Deadlifts are so good. Haha I was pretty wrecked at the end. Link to comment Share on other sites More sharing options...
sosso Posted November 15, 2008 Author Share Posted November 15, 2008 I was driving all day yesterday and had a party to go to last night, so I worked out today. I usually add 5 kg to squats and deadlifts and 2.5 kg to all presses each workout Front Squat1 x 10 x 20 kg1 x 5 x 40 kg1 x 5 x 60 kg3 x 5 x 70 kg Bench Press1 x 5 x 20 kg1 x 5 x 40 kg3 x 5 x 55 kg - I couldn't find any 1.25 kg plates so I thought I'd stick to 55kg for my work sets.1 x 5 x 60 kg - just thought I'd try.. Pull-up1 x 81 x 71 x 5 Feels like I'm progressing well. Link to comment Share on other sites More sharing options...
sosso Posted November 16, 2008 Author Share Posted November 16, 2008 (edited) I'm always changing the way I do things, but it's fun to mix it up a bit.. These next couple of weeks should look like this - 2 warm-up sets and 3 work sets Day 1 Bench press 3 x 5Incline bench press 3 x 5DB Rows 3 x 5 Weighted Pull-ups 3 x 5 Day 2 - Rest Day 3 Back squat 3 x 5Front squat 3 x 5 Overhead press 3 x 5 DB clean & press 3 x 5 Maybe throw in some arm work Day 4 - Rest Day 5 Deadlift 3 x 5 Powerclean 5 x 3DB shrugs & pinch gripping Thanks Ryan - http://veganbodybuilding.com/?page=article_ryantraining My diet will look something like this - Meal 1Oats with bananaProtein shakeVitaminsWater Meal 2FruitWaterSome kind of snack/protein bar.. I usually look for those with the least amount of processing Meal 3Bean/lentil/chickpea burritoMixed veggiesWater Meal 4Walnuts & Brazil nutsFruitDatesWater Meal 5Veggie stir fry & quinoa/brown riceSalad with beans/nuts mixed throughRice milkWater Meal 6Smoothie with fruit, LSA and spirulinaWater Edited November 16, 2008 by sosso Link to comment Share on other sites More sharing options...
bodybag Posted November 16, 2008 Share Posted November 16, 2008 DB shrugs & pinch grippingI read an article somewhere online that said BB towel shrugs are good for grip strength. I've never tried them before. Link to comment Share on other sites More sharing options...
sosso Posted November 16, 2008 Author Share Posted November 16, 2008 Oh cool, yeah I bet they are! I had to look them up because I hadn't heard of them. I've seen people doing towel pull-ups and I guess they'd be good for grip strength too. Link to comment Share on other sites More sharing options...
Guest Posted November 16, 2008 Share Posted November 16, 2008 You're routine looks as solid as it gets, my man! And great lifting, as always! As for the routine, I'd say it isn't very wise to do both back and front Squats the same day - it's basically the same movement, so no need to do that much for legs. I'd suggest doing Back Squat on Day 1 and Front Squat on Day 3. Everything else looks very good! Link to comment Share on other sites More sharing options...
sosso Posted November 16, 2008 Author Share Posted November 16, 2008 I think that's a good idea. I remember one day I did a set of back squats after 3 sets of front squats and it almost killed me Link to comment Share on other sites More sharing options...
sosso Posted November 17, 2008 Author Share Posted November 17, 2008 (edited) Pretty good workout today. I'm still increasing weights gradually. Moved back squats to today and will do front squats on day 3 Back Squat (very deep)2 x 5 x 60 kg3 x 5 x 70 kg I realise now that earlier on when I was squatting 90-95 kg I wasn't going deep enough. Bench Press 2 x 5 x 40 kg3 x 5 x 60 kg I love bench pressing but get nervous without a spotter sometimes. I guess that could be extra motivation! Dumbbell Rows 2 x 5 x 36 kg3 x 5 x 40 kg Pull-ups 3 x F Edited November 17, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted November 17, 2008 Author Share Posted November 17, 2008 Food today Meal 11 cup oats, a banana & rice milkShake with 1.5 cups rice milk, 1/2 banana & 1 tbsp spirulinaB12, iron, glucosamine, flaxWater Workout Meal 21.5 cups rice milk1 scoop rice protein powder1/2 bananaSome datesWater Meal 3Leftover pasta with kidney beansWater Meal 41 cup lentils (cooked)1 cup spinachWater Meal 5Some datesWalnutsBrazil nutsRice milkWater Meal 6Two burritos with:Steamed broccoli, carrots, green beansQuinoaKidney & butter beansWater Meal 7 1.5 cups rice milk2 tsp spirulina2 small bananas1 tbsp coconut Hopefully I can keep it up even with the disruption of travel over the next month or so. Link to comment Share on other sites More sharing options...
sosso Posted November 18, 2008 Author Share Posted November 18, 2008 My food today was similar to yesterday. I normally only use protein powder after workouts. Meal 11 cup oats with banana, dates and rice milk2 tsp spirulina1.5 cups rice milk1 bananaWater Meal 21 pear1 bananaWater Meal 31 cup cooked red lentils1 cup baby spinachWater Meal 4WalnutsBrazil nutsDatesWater 1 banana2 tsp spirulina1 tbsp shredded coconut Meal 5 1 cup cooked red lentils1 cup cooked quinoa1 tomatoWhole pack of frozen spinachWater Meal 61.5 cups rice milkWater I'm looking forward to tomorrow's workout. My legs are quite sore from yesterday, so I might make it a light squat day.. I'll see how I go. I'll also be doing overhead/push press, DB clean & presses and some arm work. Link to comment Share on other sites More sharing options...
sosso Posted November 19, 2008 Author Share Posted November 19, 2008 Front squat1 x 5 x 20 kg2 x 5 x 40 kg3 x 5 x 72.5 kg Overhead press1 x 10 x 20 kg2 x 5 x 40 kg3 x 5 x 55 kg (had to push some) One arm DB clean & press3 x 5 x 20 kg These really work your whole body.. I was tried by the end! Link to comment Share on other sites More sharing options...
sosso Posted November 20, 2008 Author Share Posted November 20, 2008 I just ate the biggest and best breakfast I've had in a long time. Mushrooms, tomatoes, asparagus, spinach, beans, toast and some freshly squeezed orange pineapple juice. I am so full. Link to comment Share on other sites More sharing options...
Crystal Posted November 20, 2008 Share Posted November 20, 2008 Yum, all that sound fabulous, how were they cooked (or were they cooked?)? I LOVE stir-fried veggies on toast Link to comment Share on other sites More sharing options...
sosso Posted November 20, 2008 Author Share Posted November 20, 2008 Yum, all that sound fabulous, how were they cooked (or were they cooked?)? I LOVE stir-fried veggies on toast It was from a cafe and I think the tomatoes and mushrooms were cooked in a pan and the asparagus and spinach were steamed. Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 20, 2008 Share Posted November 20, 2008 So where was the scrambled Tofu? You'll need to practice eating big before you go to the USA! Link to comment Share on other sites More sharing options...
sosso Posted November 20, 2008 Author Share Posted November 20, 2008 You know I've never tried scrambled tofu.. maybe I will soon! Not long after I got home I made a big bowl of lentils and spinach if that makes up for anything I was still full from breakfast but felt the need to eat again haha.. I've been eating bigger than usual this week.. I've been keeping myself full all day and eating the same amounts on rest days as I would on workout days.. which is a LOT.. for me anyway. Last time I went, which was in April, I wasn't really working out.. just a few pushups here and there.. I joined the gym when I arrived home and this time I'll be sticking to my routine as best as I can.. The gym is in walking distance from my girlfriend's house so I don't have any excuse! Link to comment Share on other sites More sharing options...
sosso Posted November 21, 2008 Author Share Posted November 21, 2008 Deadlift2 x 5 x 50 kg3 x 5 x 90 kgFelt good Hang clean3 x 3 x 40 kgFelt easy..technique is better Jump shrugs3 x 5 x 90 kg DB shrugs2 x 5 x 30 kg The gym was quiet today and I was finished within 40 minutes Link to comment Share on other sites More sharing options...
sosso Posted November 23, 2008 Author Share Posted November 23, 2008 Bench Press2 x 5 x 40kg3 x 5 x 62.5 kg Dips1 x 121 x 101 x 10 DB rows3 x 5 x 42 kg Push-ups1 x 121 x 101 x 10 Pull-ups3 x F Link to comment Share on other sites More sharing options...
sosso Posted November 25, 2008 Author Share Posted November 25, 2008 (edited) Squat2 x 5 x 60 kg3 x 5 x 75 kg Legs felt weird today.. Powerclean (warmed up with jump shrugs)2 x 3 x 40 kg5 x 3 x 50 kg Getting better. 50 kg felt pretty easy. They were proper powercleans too.. not squat cleans like I was doing before. Push Press2 x 5 x 40 kg3 x 5 x 57.5 kg Edited November 25, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted November 25, 2008 Author Share Posted November 25, 2008 Food Breakfast1 cup oats with dates and rice milk1 soy yoghurtWater and all vitamins 10 am1 pearWater Workout 12 pmProtein shake - 1 scoop rice protein, peanut butter, rice milk1 pearArtisse organic snack bar (seed delight)Water 2 pmBrown rice, lentils, broccoli, carrots, beans, spinachWater 4:30 pm1 tbsp peanut butter1 can chickpeas, 1 tomato, some hummus and pepper Water 7:00 pmQuinoa, spinach, lentils and tomatoesWater Link to comment Share on other sites More sharing options...
sosso Posted November 27, 2008 Author Share Posted November 27, 2008 (edited) Deadlift2 x 5 x 50 kg / 110 lb1 x 5 x 90 kg / 198 lb1 x 1 x 95 kg / 209 lb Powerclean5 x 3 x 50 kg / 110 lb1 x 1 x 50 kg + 5 reps front squat1 x 1 x 50 kg + 5 reps front squat1 x 1 x 50 kg + 10 reps front squat Barbell jump shrugs3 x 5 x 95 kg / 209 lb Edited November 27, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted November 27, 2008 Author Share Posted November 27, 2008 Food so far Breakfast1 cup oats with 1 banana, 1 soy yoghurt, 1 grated apple, rice milkVitaminsWater Workout Post-workout1 scoop rice protein, 1 banana, 1.5 cups rice milk1 orangeWater LunchMixture of kidney beans, lentils, split peas, tomato & broccoli1 kiwiArtisse vegan nut barWater SnackSmoothie - 1.5 tbsp spirulina, 1 mango, 1 banana, 1.5 cups rice milk, warm water DinnerChickpeas, quinoa, spinach and sweet potato with mango salsaWater Snack1 tbsp peanut butterAnother few mouthfuls of leftovers from dinnerWater Link to comment Share on other sites More sharing options...
sosso Posted November 27, 2008 Author Share Posted November 27, 2008 8:30 am1 cup oats1 apple1 banana1/2 cup oat milkWater & vitamins for the day.. 10:30 am1 orangeSmoothie-1.5 tbsp spirulina1/2 a mango1 banana1 cup oat milkWater 12:30 pm1 cup red lentils1 cup spinach1 appleSpoonful of peanut butterWater 3:00 pmSmoothie-1 scoop rice protein2 tsp spirulina1/2 a mango1 banana1.5 cups oat milk 6:00 pm1/2 cup broccoli1/2 cup green beans400 g mix of beans & chickpeas1/2 cup quinoa 9:00 pm1 orange1/2 cup oat milkSpoonful of peanut butter Link to comment Share on other sites More sharing options...
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