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evolveahimsa's bodybuilding training log


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6-25-09:

Dips- 4 sets of 30

Skullcrushers- 60lbs x 10 reps, 70x8, 75x8, 75x8

Dumbbell hammer curls- 40lb dumbbells x 6 reps, 40x6, 40x6, 40x6

Tricep pressdowns- 125lbs x 10 reps, 140x10, 155x8, 140x8

Reverse grip barbell curls- 50lbs x 10 reps, 60x10, 65x8

 

6-24-09:

Dips- 5 sets of 30 reps

Wide grip chins, weighted with dumbbell- 30lbs x 5 reps, 40x5, 50x5, 50x5

Seated rows for back- 140lbs x 8 reps, 155x4

 

 

I have never been very consistent about keeping a training log, but I am going to start trying.

 

I am 5'9 (175cm) and 155lbs (70kg)

 

Diet: I usually have a large bowl of oatmeal or a bagel with smart balance and juice for breakfast, lots of sunflower kernels and a banana for lunch, a giant dinner of pasta with marinara and olive oil or tacos with beans and guacamole or lentils and rice etc. and a peanut-butter banana berry smoothie before bed. I don't eat anything weird or expensive like protein powders or soy food, veggie burgers, supplements, etc. My diet is very high fat with lots of nuts, seeds, olive oil, and avocado. I also try to hit at least 70 grams of protein per day although I don't always make it. I rarely count calories, but would estimate around 3000 per day. I try to sleep at least 9 hours per day if possible.

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6-30-09: moved heavy furniture all day at work before going to the gym

Dips- 3 sets of 30

ab-machine- 80lbs x 20 reps, 80x20

Skullcrushers- 60lbs x 8 reps, 70x8, 75x8, 75x8, 75x8

Dumbbell hammer curls- 40lb dumbbells x 6 reps, 40x6, 40x6, 40x6, 40x5

Tricep pressdowns- 110lbs x 12 reps, 125x10, 125x10, 125x10

Reverse grip barbell curls- 50lbs x 12 reps, 60x10, 60x10, 60x10

 

 

6-29-09: cut grass all day in 100 degree weather before going to the gym

Dips- 5 sets of 30 reps

Wide grip chins, weighted with dumbbell- 30lbs x 5 reps, 40x5, 50x5, 50x5, 50x4

Seated rows for back- 140lbs x 8 reps, 155x8, 155x8

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You log looks great You diet looks really clean too.

Could I ask why you don't take protein powders or any supplements?

It's just unheard of for a BBer not take any.

 

I haven't seen any vegan protein supplements in GNC or the vitamin shoppe, not to mention it would be really expensive. I tried some fairly inexpensive soy powder I found at the evil empire but I just couldn't get that nasty stuff down. even before i was vegan, I absolutely hated even the best testing whey flavors. I need to clean up my diet a bit though- stop with all the white pasta and bagels and the rice and increase the amount of peanut butter and sunflower seeds and beans and whole wheat products. but i just loooove pasta (FSM!!) and whole what pasta is gross.

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7-3-09: gym was closed after noon and I missed an important workout... did a couple sets of weighted chins at home but not much

 

7-4-09: had to get up really early (for a saturday) and only had time to eat a bagel as gym was closing at noon

Dips- 5 sets of 30 reps and 10 sets of 15 reps, 300 total

Wide grip chins, weighted with dumbbell- 30lbs x 5 reps, 40x5, 50x5, 50x4- I sucked at these today for some reason

Seated rows for back- 155lbs is too easy, I need to up the weight (although my lower back does hurt a bit with these)

 

Peanut butter smoothies, sunflower kernels, and black beans are the staples of my diet right now with the occasional bagel or plate of pasta thrown in. Although I usually drink close to a gallon of juice a day, this weekend it might be mostly beer.

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7-6-09: cut grass in 100 degree weather before gym (nice warmup haha)

 

Dips: 3 sets of 30 reps

Wide grip chins, weighted with dumbbell- 30lbs x 5 reps, 40x5, 50x5

Skullcrushers- 60lbs x 10 reps, 70x8, 75x9, 75x9, 75x8

Dumbbell hammer curls- 40lb dumbbells x 6 reps, 40x6, 40x7, 40x6 (these were really hard today)

Tricep pressdowns- I need to find a new tricep exercise; apparently "strong people" don't work triceps on cables says my gym manager (she cannot lift even half of the cable's weight stack, so she bolted up the every pinhole past 170lbs [which is really only 1/4 of the selected weight, 42.5lbs] so that no one else can either). and then she yelled at me for hooking both cables to one bar during my attempt to do tricep pressdowns with 85lbs resistance instead of the maximum one cable weight of 42.5lbs.

Reverse grip barbell curls- 60lbs x 12 reps, 60x10, 60x8 (these always hurt, but I love them)

 

today was the first day I have eaten really clean(ly?)- the worst shit was some lemonade, but such was taken immediately after working out so it is peachy. oatmeal, sunflower kernels, bananas, pinto beans, tomatoes, olive oil, peanut butter, strawberries, orange juice, and some 85% cacoa chocolate were on the menu today.

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  • 2 weeks later...

I went to a crazy 4 day music/camping festival this past weekend and only planned on taking a week off the gym, but upon returning home I am a bit under the weather. It could be severe food poisoning or an infection from drinking bad water or maybe mono from the chicas or even swine flue haha. the symptoms are pretty similar for all of the above illnesses, but I hope to be back in the gym by next week (it has already been 7 days since I last lifted and with me being such an ectomorph, I lose strength and muscle very very quickly). Also I haven't been able to eat very well at all either, just drinking lots and lots of orange and cranberry juice.

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7-19-2009:

 

Went to a vegan picnic on the beach and got some cardio in (haha i never do cardio) when I swam with dolphins!!!!

 

7-20-2009: first day back in the gym was really painful. difficulty breathing and an overall feeling of weakness : (

 

Dips- 8 sets of 30 reps

Wide grip chins, weighted with dumbbell- 30lbs x 5 reps, 40x5, 40x5- fuck my life, I was at 50lbs for three sets earlier this month

Seated rows for back- 155lbs x 10 reps, 160x10, 170x8

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7-23-2009

 

Dips: 2 sets of 30 reps

Skullcrushers: 50lbs x 10 reps, 60x8, 70x8, 75x8

Dumbbell hammer curls: 40lb dumbbells x 6, 40x6, 40x6, 40x6

Tricep pressdowns (different movement than before): 110lbs x 10, 110x10, 110x9

Reverse grip barbell curls: 50lbs x 10, 60x9

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7-26-2009 today's weight: 148 lbs. goal: 165 lbs.

 

warm up: 30 dips and a few laps around the track

 

wide grip chins, weighted with dumbbell: 30 lbs x 5 reps, 40x5, 45x5, 45x5 (hopefully back to 50 by next week)

 

skullcrushers: 50 lbs x 10 reps, 60x10, 70x10, 75x8, 75x8

 

tricep machine: 50 lbs x 15 reps, 65x12, 65x12

 

single arm cable pressdowns for triceps: 125 lbs x 12 reps, 125x12

 

seated row machine: 140 lbs x 12 reps, 150x12, 165x10, 175x10, 185x10

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7-31-2009 had a 24oz arizona tea energy drink before hitting the gym and was quite stomach sick

 

warm up: 2 sets of 40 reps on dips and then a few sets of chins

static bench press, starting point with arms at right angles, press to full extension and hold for 12-15 seconds: 185, 205, 225

skull crushers: 50 lbs x 10 reps, 60x8, 70x8, 75x8, 75x8 (damn, when will I be able to increase the weight with these?!?!)

dumbbell hammer curls: 3 sets of 6 reps with 40 lb dumbbells (these sucked today too)

single-arm cable pressdowns: 3 sets of 115 lbs x 12 reps

reverse-grip barbell curls: 50 lbs x 8 reps, 60x10, I can't remember if I did a third set

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8-4-2009: Perhaps I should be rethinking my attempts at gaining weight. A typical day of food is 4 servings of oatmeal for breakfast and some fruit (700 calories and ~20 g protein), a peanut-butter fruit smoothie after the gym (500-600 calories, ~20-25 g protein) and usually a big dinner of tacos and guacamole or pasta and marinara etc. (1000+ calories, 30+ g protein), with a few snacks (sunflower seeds, fruit, etc.) during the day. Although I am gaining weight ever so slowly (about 152 pounds now), my bodyfat percentage seems to be increasing rapidly according to my scale. Before starting the weight gain program I would do a decent bit of low impact cardio, mostly walking and biking and I was not as good about making sure I got enough calories and sleep in per day. I always stayed around 140-145 with 10-12% bodyfat (see profile pic to the left). There is less vascularity now than in the pic to the left. Now that I am up to 152, my scale reads 14-15% bodyfat (which I am hoping is not accurate). I feel like my numbers in the gym are decent (I can do 50 dips in a row now and I can do a few weighted chins), and I still have a visible six-pack when flexing... but I am starting to get a bit insecure about it all because of the bodyfat scale. I cut out cardio and have generally been more sedentary since I started to attempt gaining weight (because I usually can't gain weight for shit being so ectomorphic) and I thought it was going well... maybe I will have to concede to start taking protein shakes or other expensive and not-so-tasty supplements like everyone else does. Or maybe it is better to be skinny and ripped than larger and less cut (it is not my opinion that counts, whatever the ladies prefer)??

 

Dips: 2 sets of 40 reps

Static bench press hold, starting point with arms at right angles, press to full extension and hold for 12-15 seconds: 185 lbs, 205, 225, 235

Dips: 2 sets of 40 reps

Skullcrushers: 60 lbs x 10 reps, 70x8, 75x9, 75x8

Wide-grip chins, weighted with dumbbell: 30 lbs x 5 reps, 40x6 (was not scheduled to do these today but wanted to impress a chic at the gym)

Dips: 1 set of 40 reps

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surfing injuries and too much partying caused me to miss a few workouts, but today's workout was good!

 

8-12-2009

 

Dips: 1 set of 50 reps, then 1 set of 40 reps plus 10 more reps

 

Static bench hold (press bar up and hold above chest for 15 seconds) 135 lbs, 185, 205, 225, 235

 

Dips: 1 set of 40 reps plus 10 more reps

 

Skullcrushers: 50 lbs x 10 reps, 60x10, 70x10, 70x10, 70x10

 

Dips: 1 set of 40 reps

 

I wanted to do a bit more for triceps, but I was already over 60 minutes by this point

 

8-14 and 8-15 are going to go here since they are not worthy of new posts.

 

8-14 was supposed to be back and biceps day but I just felt weak. Dips: 1 set of 40 reps. Chins: 4 sets of 10 reps. Tried to do some rows for back and a few curls but I just got frustrated and left.

 

8-15 was supposed to be biceps but numbers were pathetically low. After some dips and a few laps around the track I did 5 or 6 sets of dumbbell hammer curls but only with 35lb dumbbells today ; ( Did half a dozen sets of the preacher curl machine, but I really do not like how it feels. Tried to do some more dumbbell curls and then some barbell curls but it did not work out well so I just did 3 sets of reverse grip curls with a 60lb barbell, but could only do 6-8 reps instead of the usual 12 or so. Not sure what the deal is (other than that calories are a bit lower since I removed most of the fruit juice and white flour in my diet). Frustrating to say the least.

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8-19-2009. oats, PB smoothie, pasta, PB smoothie, beans and guacamole.

 

evening workouts work much better for me. I ate a ton of pasta and salad before the gym too.

 

50 dips

10 chin ups

incline bench: 110x10, 140x8, 140x8, 140x8

dumbbell hammer curls: 35x10, 35x10

50 dips

some ab crunches

50 dips

skull crushers: 50x10, 60x10, 70x10, 70x9

reverse-grip barbell curls: 50x10, 60x10, 60x10, i think i did one more set of 60x10

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Fortunately, I have been more slack about updating this log than I have about working out.

 

I have started trying to bench press a bit again (it has been almost 6 months since the shoulder injury). Should still makes funny popping noises when doing dips but the only pain is when I bench and it is feeling better everyday... i think/hope ; )

 

Still doing lots of dips and a decent amount of chins, curls, skullcrushers, etc.

 

Worked out with a friend on friday and did a very fast-paced workout (only resting 30-60 seconds after each set; i am used to 2+ minutes) so I didn't use quite as much weight as usual, but we did a few exercises I don't normally do and I was decently sore the next day.

I am working on muscle-ups, I really want to be able to do these on a straight bar with great form. right now the transition from chin to dip is lopsided and i can only do a few of these anyway. but this will change!

 

Do lots of people here do crossfit? I wonder how many people here can do muscle-ups. I have never seen anyone at either gym i go to even attempt muscle-ups, but i am definitely telling my friends about these.

 

DAMN! that video makes me look like a little bitch
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