Jump to content

Sam's Strength Training Journal


Recommended Posts

  • Replies 494
  • Created
  • Last Reply

Top Posters In This Topic

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 Squat

1 x 10 x 20 kg

1 x 5 x 40 kg

1 x 5 x 60 kg

3 x 5 x 70 kg

 

Bench Press

1 x 5 x 20 kg

1 x 5 x 40 kg

3 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-up

1 x 8

1 x 7

1 x 5

 

Feels like I'm progressing well.

Link to comment
Share on other sites

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 5

Incline bench press 3 x 5

DB Rows 3 x 5

Weighted Pull-ups 3 x 5

 

Day 2 - Rest

 

Day 3

 

Back squat 3 x 5

Front 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 3

DB shrugs & pinch gripping

 

Thanks Ryan - http://veganbodybuilding.com/?page=article_ryantraining

 

 

My diet will look something like this -

 

Meal 1

Oats with banana

Protein shake

Vitamins

Water

 

Meal 2

Fruit

Water

Some kind of snack/protein bar.. I usually look for those with the least amount of processing

 

Meal 3

Bean/lentil/chickpea burrito

Mixed veggies

Water

 

Meal 4

Walnuts & Brazil nuts

Fruit

Dates

Water

 

Meal 5

Veggie stir fry & quinoa/brown rice

Salad with beans/nuts mixed through

Rice milk

Water

 

Meal 6

Smoothie with fruit, LSA and spirulina

Water

Edited by sosso
Link to comment
Share on other sites

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

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 kg

3 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 kg

3 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 kg

3 x 5 x 40 kg

 

Pull-ups

3 x F

Edited by sosso
Link to comment
Share on other sites

Food today

 

Meal 1

1 cup oats, a banana & rice milk

Shake with 1.5 cups rice milk, 1/2 banana & 1 tbsp spirulina

B12, iron, glucosamine, flax

Water

 

Workout

 

Meal 2

1.5 cups rice milk

1 scoop rice protein powder

1/2 banana

Some dates

Water

 

Meal 3

Leftover pasta with kidney beans

Water

 

Meal 4

1 cup lentils (cooked)

1 cup spinach

Water

 

Meal 5

Some dates

Walnuts

Brazil nuts

Rice milk

Water

 

Meal 6

Two burritos with:

Steamed broccoli, carrots, green beans

Quinoa

Kidney & butter beans

Water

 

Meal 7

1.5 cups rice milk

2 tsp spirulina

2 small bananas

1 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

My food today was similar to yesterday. I normally only use protein powder after workouts.

 

Meal 1

1 cup oats with banana, dates and rice milk

2 tsp spirulina

1.5 cups rice milk

1 banana

Water

 

Meal 2

1 pear

1 banana

Water

 

Meal 3

1 cup cooked red lentils

1 cup baby spinach

Water

 

Meal 4

Walnuts

Brazil nuts

Dates

Water

 

1 banana

2 tsp spirulina

1 tbsp shredded coconut

 

Meal 5

1 cup cooked red lentils

1 cup cooked quinoa

1 tomato

Whole pack of frozen spinach

Water

 

Meal 6

1.5 cups rice milk

Water

 

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

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

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

Squat

2 x 5 x 60 kg

3 x 5 x 75 kg

 

Legs felt weird today..

 

Powerclean (warmed up with jump shrugs)

2 x 3 x 40 kg

5 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 Press

2 x 5 x 40 kg

3 x 5 x 57.5 kg

Edited by sosso
Link to comment
Share on other sites

Food

 

Breakfast

1 cup oats with dates and rice milk

1 soy yoghurt

Water and all vitamins

 

10 am

1 pear

Water

 

Workout

 

12 pm

Protein shake - 1 scoop rice protein, peanut butter, rice milk

1 pear

Artisse organic snack bar (seed delight)

Water

 

2 pm

Brown rice, lentils, broccoli, carrots, beans, spinach

Water

 

4:30 pm

1 tbsp peanut butter

1 can chickpeas, 1 tomato, some hummus and pepper

Water

 

7:00 pm

Quinoa, spinach, lentils and tomatoes

Water

Link to comment
Share on other sites

Deadlift

2 x 5 x 50 kg / 110 lb

1 x 5 x 90 kg / 198 lb

1 x 1 x 95 kg / 209 lb

 

Powerclean

5 x 3 x 50 kg / 110 lb

1 x 1 x 50 kg + 5 reps front squat

1 x 1 x 50 kg + 5 reps front squat

1 x 1 x 50 kg + 10 reps front squat

 

Barbell jump shrugs

3 x 5 x 95 kg / 209 lb

Edited by sosso
Link to comment
Share on other sites

Food so far

 

Breakfast

1 cup oats with 1 banana, 1 soy yoghurt, 1 grated apple, rice milk

Vitamins

Water

 

Workout

 

Post-workout

1 scoop rice protein, 1 banana, 1.5 cups rice milk

1 orange

Water

 

Lunch

Mixture of kidney beans, lentils, split peas, tomato & broccoli

1 kiwi

Artisse vegan nut bar

Water

 

Snack

Smoothie - 1.5 tbsp spirulina, 1 mango, 1 banana, 1.5 cups rice milk, warm water

 

Dinner

Chickpeas, quinoa, spinach and sweet potato with mango salsa

Water

 

Snack

1 tbsp peanut butter

Another few mouthfuls of leftovers from dinner

Water

Link to comment
Share on other sites

8:30 am

1 cup oats

1 apple

1 banana

1/2 cup oat milk

Water & vitamins for the day..

 

10:30 am

1 orange

Smoothie-

1.5 tbsp spirulina

1/2 a mango

1 banana

1 cup oat milk

Water

 

12:30 pm

1 cup red lentils

1 cup spinach

1 apple

Spoonful of peanut butter

Water

 

3:00 pm

Smoothie-

1 scoop rice protein

2 tsp spirulina

1/2 a mango

1 banana

1.5 cups oat milk

 

6:00 pm

1/2 cup broccoli

1/2 cup green beans

400 g mix of beans & chickpeas

1/2 cup quinoa

 

9:00 pm

1 orange

1/2 cup oat milk

Spoonful of peanut butter

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...