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3/6/13

 

BP: 107.2 x 6, 102.2 x 6, 97.2 x 8, 6

Rows: 97.2 x 8 x 3

OHP: 63.6 x 10, 5, 3, 3, 3

Chins: 6, 3, 3, 3, 2, 2, 2

Dips (hands on chair, feet on bench): 15, 12

Curls: 48.6 x 10, 5, 4, 3, 3

 

bench still not going anywhere really. rows still feeling good from bottom position of RDL though I felt some strain in my right glute. For OHP, Chins, Dips, and Curls I took 30 seconds of rest between each "set" and tried to get to a certain rep range (20-24 for ohp and chins, 24-40 for dips and curls).

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3/12/13

 

Squats: 111 x 8 x 3

RDL: 157.4 x 8 x 3

Leg Ext: 98.6 x 12 x 2

Good mornings: 63.6 x 12 x 2

Calves (both legs on stairs): BW x 15 x 3

Crunches: BW x 15 x 3

 

I was feeling sick at the end of last week so I missed 2 workouts. Finally back at it today and starting a deload (-20%). Everything felt really heavy I went down a few pounds due to being sick and not having much of an appetite...I hope getting back into the workouts will jump start me again and I can keep increasing the weight and surpass where I was at.

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3/14/13

 

BP: 92.2 x 8 x 4

Rows: 81 x 8 x 4

OHP: 52.4 x 12, 12, 10

Chins: 6 +2 +2 +2 +2 +2 +2 +2 +2 +2 +2 +2 +1 = 29

Dips (hands on chair, feet on bench): 15, 12

Curls: 43.6 x 13, 10

 

Weights are deloaded 20% but I added a set to every exercise. The weights all felt good and heavy so I may have lost a little strength when I was sick, missed 2 workouts, and lost ~5 lbs. For chins I'm just trying to get more volume so I did a set and then took a 20 second rest and kept going for 2 reps until I could only get 1. This was super tough and wore me out. I'm feeling pretty good these days and able to increase the volume...I'll see how my recovery is but I'm thinking I'm only going to get 3 workouts total in this week so i should be all right.

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I admire your consistency, even when you don't have a great session you're back up and doing it all again. Bench is sometimes a hard one to make progress, sometimes it seems as if nothing happens for months and then all of a sudden you'll break through that plateau. I think it just comes down to the consistency of your training, rest and nutrition.

 

How long do most of your workouts take you? How come you were sick, bummer to hear. Better now?

 

Keep up the good work, hope you had a great weekend MF.

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3/17/13

 

BP: 97.2 x 8 x 4

Rows: 86 x 8 x 4

OHP: 57.4 x 12, 11, 10

Chins: 8, 5, 5

Dips: 15, 15

Curls: 43.6 x 15, 9

 

extra volume feeling good. workouts are tough especially towards the end.

 

thanks for checking in MF - just had a cold a couple weeks ago and needed to rest so I could get healthy and work on getting my weights up again. it actually worked out well since i had planned a deload anyway and maybe I could have used a couple extra rest days. i'm back at it now! btw - most of my workouts take 45-60 minutes.

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3/19/13

 

Squats: 122.2 x 8 x 3

RDL: 172.2 x 8 x 3

Front Squats: 72.2 x 12 x 3

Good Mornings: 72.2 x 12 x 2

Calves (2 legs on stairs): 18, 16

Crunches: 20, 17

 

feeling a bit sore from last lower body day especially right calf. Lowered the volume back down as weights have gone up and need to finish up before work this morning. Looks like I'll be shoveling snow in a few minutes as well!

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3/20/13

 

BP: 102.2 x 8, 8, 7, 6

Rows: 92.2 x 8 x 4

OHP: 63.6 x 10, 57.4 x 11

Chins: 6, 6, 6

Dips: 15, 15

Curls: 43.6 x 12, 12

 

shoulders feeling sore/tired today (shoveling?!). left knee is a bit hurt from all the squatting (been adding about 100 bodyweight squats everyday) and i felt the pain most when benching. i may not be able to get in another workout this week due to a busy schedule so i will have a chance to heal.

 

MF - i so wish it were warm again - soon it will be though as today is the first day of spring in NY! good luck with the droughts...

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3/26/13

 

BP: 107.2 x 6, 102.2 x 7, 8, 7

Rows: 97.2 x 8 x 4

OHP: 63.6 x 11, 9

Chins: 7, 6, 5

Dips: 15, 15

Curls: 43.6 x 12, 35 x 12

 

missed a couple workouts last week because i was a so busy - work in brooklyn on friday, on my feet all day...walked all around brooklyn on saturday and played kickball at the park...walked all around central park area in nyc on saturday and went to the met. my legs are still feeling sore today from all the activity so i started this week with an upper body workout.

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3/28/13

 

Squats: 127.2 x 6, 116 x 6, 102.2 x 8

RDL: 181 x 8 x 3

Leg Ext: 108.6 x 12 x 2

Good Mornings: 77.2 x 12 x 2

Calves: 21, 16, 15

Crunches: 15, 18

 

working on squat depth by raising heels on a piece of wood. It definitely helps me get to a better depth and keep more upright but the workout was tough. My legs are still a bit tired from last weekend and I've been doing bodyweight squats everyday as well as taking 30 minute walks on my lunch break. I feel it deeper in my glutes and also my quads more than usual. Felt a bit hungry during the workout.

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3/30/13

 

BP: 107.2 x 6, 102.2 x 8, 8

Rows: 102.2 x 8 x 3

OHP: 63.6 x 12, 9

Chins: 9, 6, 5

French Press: 15 lbs x 20, 23.8 lbs x 15

Curls: 43.6 x 15, 12

 

right shoulder/neck pain and soreness all week possibly due to dips - switched them out for french press but i think this hits my right elbow too hard where i've had pain before. maybe i'll try a close grip bp or floor press next upper workout.

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4/5/13

 

Crunches: +4.4 lbs x 20

BP: 111 x 5 x 3

Rows: 111 x 5, 5, 9

Squats: 136 x 5, 5, 6

 

4/9/13

 

BP: 111 x 5 x 3

Rows: 111 x 5, 5, 7

Squats: 139.8 x 5 x 3

Chins: 12

Crunches: +10 lbs x 20

Pushups: 16

Curls: 43.6 x 12

 

trying to maintain/increase my strength/lose some fat to get back down to 10% before bulking again so I'm doing full body workouts 3 times a week and walking at least 30 minutes a day with some games of kickball during the week and start hiking/running in the mountains again.

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4/11/13

 

Squats: 143.6 x 5 x 3

OHP: 72.2 x 5, 5, 10

Deadlifts: 192.2 x 6

crunches: +10 lbs x 23

pullups: 6

dips: 8

curls: 48.6 x 15

 

squats were super slow and grindy. definitely leaning forward a bit. OHP felt heavy but then I got 10 on my 3rd set. I haven't deadlifted in a while so I'm starting a bit slow - about the same weight I was deadlifting off the ground to do RDLs with. I feel like I'm going to stall with my squat already - I have such trouble increasing my strength and I never feel that comfortable with my squat form....maybe I should do some light as well as heavy days or just switch back to the upper/lower split.

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4/13/13

 

Squats: 122.2 X 5 X 5

BP: 97.2 x 5 x 5

Rows: 97.2 x 5 x 5

Shrugs: 102.2 x 8 x 3

Skull Crushers: 15 x 8, 20 x 8, 23.8 x 8

Chins: 8, 8, 8

Hyper extensions: 10, 10, +4.4 lbs x 10

Crunches: +15 lbs x 10 x 3

 

Trying out a new full body program. It took over an hour so I may not be able to do this in the morning before work but it feels good. I definitely need to increase my strength and am still a beginner in terms of that. Eating watermelon now though not quite ripe - I can never pick out really good ones or maybe none of them are good anymore.

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4/17/13

 

Squats: 131 x 5 x 5

BP: 102.2 x 5 x 5

Rows: 102.2 x 5 x 5

Shrugs: 122.2 x 8 x 3

Skullcrushers: 23.8 x 8 x 3

Chins: +5 lbs x 8, 8, 7

Hyperextensions: +10 lbs x 10 x 3

Crunches: +25 lbs x 10 x 3

 

Squats were hi bar...really trying to get my form down...still leaning forward sometimes and not getting deep enough.

BP was easy, rows were easy, shrugs felt more like it but easy, just missed last set of chins, hypers might need to be replaced with good mornings as i don't really have a good setup for them, and crunches felt good. i'm liking this workout except for the length - about 75 mins today with short rest times when possible.

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4/23/13

 

Squats: 139.8 x 5 x 5

BP: 107.2 x 5 x 5

Rows: 107.2 x 5 x 5

Shrugs: 127.2 x 8 x 3

Skullcrushers: 28.8 x 8 x 3

Chins: +5 lbs x 8, 7, 7

Hypers: +15 lbs x 10 x 3

Crunches: +10 lbs (behind head) x 10, 10, 15

 

feeling good. workouts are tough! ~1.5 hours.

 

i'm living up in new paltz right now but make it down to the city every few weeks for work, hanging out with friends or playing shows with my band.

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4/26/13

 

Squats: 143.6 x 5 x 5

Deadlifts: 211 x 5

OHP: 86 x 5 x 5

Rows: 97.2 x 5 x 5

CGBP: 72.2 x 8 x 3

Curls: 68.6 x 5, 8, 6

Crunches: + 15 lbs behind head x 10, 10, 10, + 10 BW

 

very tough today. long too! can't believe i got those OHPs up! weights are getting super heavy for me and heaviest i've lifted ever...new PRs every workout now! now i just have to eat and sleep right.

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