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Simi's Training Journal


Simi
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PROFILE INFO:

 

Name: Simi

Location (City, State, Country): Melbourne, Australia

Gender: Female

Age: 25

New Year’s Resolution Goal: Bigger, Stronger, Fitter, Faster!

Start Date: It’s already begun

Desired Achievement Date: As long as it takes

Past workout History: Training for almost 2 years, solidly for about 1 year

Biggest Obstacles: Gaining lean mass, learning to eat properly to support my training

Favorite Foods: Vega protein mousse (just add a little chilled water to Vega protein powder and beat until thick) seitan, green vegies, dark chocolate

Favorite Exercises: Free weights

Current training frequency: 5-6 times a week (except lately have only been doing 2-3 easy sessions to try and get my body to focus on fighting my chest infection.)

Any injuries or info your mentor should have: Not really, I have a history of bad knees but it hasn’t bothered me for a while.

 

I started training in March 2010 when my health hit an extreme low. I was underweight, partied too much, and didn't know how it eat properly or look after my body. I was stressed, anxious, depressed. Long story short, things in my life started to improve, and I realized how much my physical health was letting me down. I made a commitment to myself to make my body the best it could be, and along the way I felt not only my body strengthening, but my mind and spirit along with it.

I have since put on about 10kg of lean mass, and hope to keep increasing through 2012.

I was lucky enough to befriend the owner of my gym who continues to mentor me though my health and fitness goals. Without him I would not be where I am today, and I owe him my health and sanity!

I have been vegetarian since I was 13 (the age my mum let me make the choice!) and have never looked back. I became vegan a few years later, but when I started my weight training I began using Whey Protein powders. I had no idea of the cruelty that is still present in the dairy industry, and upon being made aware of this, I made the commitment to live life on a completely plant based diet once again, and swapped the WPI for plant based protein.

After reading Robert's book, I was so inspired to one day "make it" in the fitness world as a vegan, and to prove that you don't need animal products to build amazing muscles! I realized that it wasn't "impossible" to be a vegan in the world of bodybuilding, just that not many people are actually doing it... yet! Thank makes me feel pretty special too.

Robert and everyone else involved in this website and forum have created such an amazing, inspiring, informative and supportive environment for like-minded people, and I cannot express how thankful I am that I found this place!

 

Stay tuned for updates!

AFTER2.jpg.6ca3a44975d11b6e9424570f10fa6ce6.jpg

Mid 2011, training solidly 5-6 times a week

BEFROE1.jpg.6fb5cd328f17c8bdb0a50ece40fef083.jpg

Early 2010, just beginning my training, 1-2 times a week

b4.jpg.b9b994be0c0945bcf59a5cc9eae7b4cc.jpg

Late 2009, never would have pictured myself doing what I do now!

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1/1/2012

 

HAPPY NEW YEAR!

I managed to get down the the gym today for a very easy arm session. Still being careful with myself, as I am struggling with coughing fits and difficulty breathing due to bronchitis. I took long breaks between sets so as not to puff myself out and aggravate my coughing even more. I also went a bit lighter than usual.

 

Seated tricep press

1x15 - 10kg

3x12 - 12kg

 

Tricep push down

4x12 - 10kg

1x15 - 5kg dropset

 

Tricep overhead extension

1x15 - 10kg

3x12 - 15kg

 

Cable one arm tricep extension

1x15 - 5kg

3x12 - 7kg

 

Barbell curls

17.5kgs - I started coughing a lot at this point, so my reps and sets were really inconsistent as I had to keep stopping to catch my breath

 

Dumbbell bicep curls

4x10 - 7kgs

 

Incline dumbbell curls

2x12 - 6kg

2x10 - 7kg

 

I can't wait till my cough settles and I can train properly again, I feel like I'm just getting by on the bare minimum lately

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2/1/2012

 

Still going relatively easy in the gym, this cough is being very persistent! Today I decided to hit the back. Despite "going easy" yesterday, my triceps are feeling a little tender, which is good!

 

Close-grip lat pull down

1x15 - 30kg

3x12 - 40kg

1x10 - 30kg drop set

 

Bent over barbell row (reverse grip)

4x12 - 35kg

 

Leverage high row

4x12 - 40kg

 

Leverage iso row

4x12 - 35kg

 

Straight arm pull down

4x12 (rest/pause last 3 reps) 25kg

 

Seated cable row

4x12 - 40kg

 

Dumbbell pull over

1x15 - 10kg

3x12 - 12kg

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3/1/2012

 

Didn't make it to the gym today, so today counted as a rest day.

 

I did however drop in to see my partner's niece for her 5th birthday... and for the record, anyone not wanting to sign up for a gym membership, try this:

Combine one 5 year old birthday girl with her 7 year old sister, mix in too much sugar, excitement, and imagination, and try to keep up! It was non stop chasey, piggy backs, twirling and wrestling for about 2 hours straight, you don't need a gym after that!

 

However, today still technically counts as a rest day

BIG LEG SESSION TOMORROW!

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4/1/2012

 

LEG DAY!

 

I tried a few variations today. A friend of mine has swapped going heavy to doing high reps, drop sets and reverse drop sets, with really good results. I gave it a shot on a few things last time I trained legs and even though the weights were low, the burn was intense! So I gave it another go today.

I'm also finding squats very frustrating at the moment, I can't seem to go very heavy on them. So I gave myself a break and did hack squats instead.

 

On a positive note, the cough is almost gone! Glad I can breath a little easier while training now

 

Hack squats

1x12 - no weight (warm up)

1x12 - 10kg

1x12 - 20kg

1x12 - 20kg

 

Leg press

4x12 - 80kg

 

Lying hamstring curls

10x5kg, 10x10kg, 10x15kg, 10x20kg, 5x25kg (continuous sets increasing weight, repeated 4 times)

 

Leg extensions

10x5kg, 10x10kg, 10x15kg, 10x20kg, 5x25kg (continuous sets increasing weight, repeated 4 times)

 

Seated calf raises

4x10 - 40kg

 

Calf press SUPERSET WITH Abductor machine

Calves: 4x10 - 68kg

Abductors: 4x10 - 65kg

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I wanted to individually thank Lyndsay Braswell for all the help, support and encouragement she has been giving me through email for Vegan Bodybuilding’s “New Year, New You Challenge”.

 

I really look up to her, she is a perfect example that it IS possible to be a vegan AND successful in the fitness, figure and bodybuilding world. I know there are plenty of vegan athletes out there, but I don’t know of any personally, and its so awesome to be able to contact Lyndsay with questions and concerns.

 

She is dedicating and donating her own personal time to help out participants in the challenge, free of charge, and I really appreciate what she is doing not only for me, but everyone else she is mentoring and all the people she inspires, motivates and helps to achieve their goals.

 

You can follow her blog here: http://www.lilgreendress.com/

 

You can also read her profile on the Vegan Bodybuilding website here: http://www.veganbodybuilding.com/?page=bio_braswell

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5/1/2012

 

CHEST/DELTS/b]

 

Today my cough was pretty much non-existent, so I was really excited about being able to push myself a little more!

I trained for quite a while, but I was feeling up for a big session!

 

Dumbbell bench press

1x15 - 10kg (each arm, so 20kg total)

1x12 - 12kg (24kg total)

3x10 - 15kg (30kg total)

 

Incline press machine

4x drop set - 30kg, 20kg, 10kg

 

Cable flies super set - (downward motion/upward motion)

12x20kg downward, 10x10kg upward - repeated 4x

 

Dumbbell shoulder press

4x10 - 8kg (each hand, 16kg total)

 

Single arm cable delt raise

4x12 - 5kg

 

Side lateral raise

1x12 - 7kg (each arm - 14kg total)

3x10 - 8kg (16kg total)

 

Bent-over single-arm lateral raise with cable

4x10 - 5kg

Edited by Simi
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6/1/2012

 

INTERNATIONAL ARM DAY

 

I know I know... EVERYONE trains arms on Friday! Gotta get that pump before you head out to the clubs, brah! Haha, unintentional coincidence I swear! I'm not into clubbing, unless it's the caveman kind and involving someone I don't like

 

Anyway, had a good session, tried mixing in some dropsets and a superset to really get a good burn

 

Dumbbell bicep curls

1x15 - 7kg

1x12 - 8kg

3x10 - 9kg

 

Barbell curls

1x10 - 17kg

1x10 - 17kg

 

DROPSET:

3 sets of 8x17kg - 8x12kg

 

Incline dumbbell curls

DROPSET:

4 sets of 10x6kg - 10x4kg

 

Scullcrushers and close-grip bench press

SUPERSET:

4 sets of 8x12kg skullcrushers - 12x15kg close-grip bench press

 

Cable one-arm tricep extension

4x12 - 7kg

 

Tricep pushdown

4x12 - 10kg

 

Leg raises (abs)

3x20 (a bit half-arsed, I figured all the coughing I'd been doing earlier this week made up for not training abs, haha!)

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Not sure dude, they have rice protein isolate, and recently started supplying pea protein too, but I've never tried them, only their eaa's. Also, their rice and pea protein powders are unflavoured (which may or may not suit what you are after)

Is there a particular reason you wanted soy? I've tried a fair few different brands of pea, rice, and blended protein powders, and I'd gladly give you my opinion/feedback on them if you want But I don't use soy

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8/1/2012

 

LEGS - Kris Gethin Style

 

I'm trying to mix things up a little bit, especially with legs.

So I tried the leg workout from Kris Gethin's 12 week transformation.

I'm not following the program exactly, just taking ideas from it. I did the leg workout from Week 5, Day 34. It relies on supersets and drop sets rather than just the usual 10-12 reps "heavy-as-I-can-go" style I normally do.

 

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-5-day-34.html

 

I didn't do the cardio or ab stuff, instead I tacked on extra supersets of 4x seated calf raises and abductors.

I would write down all the reps/weights but I have heaps to do so will edit/update if I have time later or tomorrow.

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I can’t remember all of the weights I did yesterday so I won’t post them.

I’m back at work now after 2 weeks of and it’s all systems go. Don’t have a lot of spare time, but I’ll do my best to keep updating.

Today was back and abs. I’ve also decided to change the format of my entries so it’s easier to see how many sets I’m doing.

 

Lat pull down

35kg x 15

40kg x 12

45kg x 10

Dropset

45kg x 10

30kg x 10

 

T-bar row

(not sure how much the bar weighs…)

15kg x 12

15kg x 12

Dropset

15kg x 12

10kg x 10

Dropset

15kg x 12

10kg x 10

 

Seated machine row

40kg x 12

40kg x 12

40kg x 12

Dropset

45kg x 10

30kg x 10

Standing cable row

Dropset

30kg x 12

20kg x 12

Dropset

30kg x 12

20kg x 12

Dropset

35kg x 12

25kg x 12

Dropset

35kg x 12

25kg x 12

 

Hyper-extensions

Dropset

10kg x 12

Bodyweight x 6

Dropset

10kg x 12

Bodyweight x 6

Dropset

10kg x 12

Bodyweight x 6

 

Leverage high row

40kg x 12

45kg x 10 (PB!)

45kg x 10

45kg x 10

 

Leg raises + Ab machine

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

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10/1/2012

 

SHOULDERS/BICEPS

 

Today I trained with my boyfriend, and he wanted to do shoulders, calves. I did shoulders with him and a few sets of biceps instead of calves which are still a little tender from Sunday.

 

Iso shoulder press machine

(I normally use dumbbells but it was busy tonight and there were no spare benches. I find this machine a good alternative as you can move each arm independently, therefore I know I'm working each side evenly.)

 

9kg (each side) x 15

11kg (each side) x 12

13.5kg (each side) x10

13.5kg (each side) x10

 

Dropset

13.5kg (each side) x10

9kg (each side) x10

 

Dropset

13.5kg (each side) x10

9kg (each side) x10

 

Machine side lateral raises

10kg (each side) x 12

10kg (each side) x 12

10kg (each side) x 12

10kg (each side) x 12

 

Side lateral raise

6kg (each arm) x12

6kg (each arm) x 10

 

Dropset

6kg (each arm) x 8

5kg x 10

 

Dropset

6kg (each arm) x 8

5kg x 10

 

Front lateral raise

6kg (each arm) x 12

7kg (each arm) x 12

7kg (each arm) x 12

7kg (each arm) x 12

 

Bend over cable side lateral (single arm)

5kg x 8

5kg x 10

5kg x 10

5kg x 10

 

Reverse machine flies

13kg x 10

13kg x 10

13kg x 10

 

Dropset

13kg x 10

6.5kg x 12

 

Bicep curls

17.5kg x 12

 

Dropset

20kg x 6

12kg x 12

 

Dropset

20kg x 6

12kg x 12

 

Dropset

15kg x 10

12kg x 10

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11.1.2012

 

CHEST/TRICEPS/ABS

 

Trained with my boyfriend again today. It's so handy being with someone who shares your passions for fitness and bodybuilding! It's also great having someone strong who can spot you and help push you through an extra couple of reps

 

Dumbbell Bench Press

10kg x 15

12kg x 12

15kg x 8

15kg x 8

12kg x 10

 

Incline iso machine press

15kg (each side) x 10

 

Dropset

15kg (each side) x 10

10kg (each side) x 10

5kg (each side) x 10

 

Dropset

15kg (each side) x 10

10kg (each side) x 10

5kg (each side) x 10

 

Dropset

15kg (each side) x 10

10kg (each side) x 10

5kg (each side) x 10

 

Cable crossover supersets (downward and upward crosses)

Superset

10kg (each side) x 12 - downward

5kg (each side) x 12 - upward

 

Superset

12kg (each side) x 10 - downward

7kg (each side) x 10 - upward

 

Superset

12kg (each side) x 12 - downward

5kg (each side) x 12 - upward

 

Machine press dropsets

Dropset

30kg x 10

30 extra reps, dropping the weight when no longer able to push)

 

Dropset

30kg x 10

30 extra reps, dropping the weight when no longer able to push)

 

Dropset

30kg x 10

40 extra reps, dropping the weight when no longer able to push)

 

Tricep cable pushdown and dips suspersets

Superset

15kg x 15

12 dips

 

Superset

17kg x 12

12 dips

 

Superset

20kg x 15

12 dips

 

Superset

20kg x 15

12 dips

 

Overhead cable tricep extensions

10kg x 12

10kg x 12

10kg x 12

 

Decline ab bench and push-ups superset

Superset

20 decline ab crunches

12 push ups

 

Superset

20 decline ab crunches

12 push ups

 

Superset

15 decline ab crunches

12 push ups

 

Superset

15 decline ab crunches

12 push ups

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14/1/2012

 

I noticed a funny thing today while training arms - my left tricep is stronger than my right, and my right bicep is stronger than my left! I noticed this when doing single arm exercises, one side would feel burnt out, while the other I felt I would have been able to do a couple more more reps... weird!

 

ARMS/ABS

 

Dumbbell tricep extension

10kg x 20

12kg x 12

12kg x 10

 

Dropset

12kg x 10

9kg x 10

 

Close-grip bench press

17.5kg x 20

20kg x 12

20kg x 12

 

Dropset

20kg x 12

15kg x 12

 

Single Arm cable tricep pulldown

10kg x 8 (for both arms)

7kg x 12 (for both arms)

 

Dropset

7kg x 12

5kg x 12

(for both arms)

 

Dropset

7kg x 12

5kg x 12

(for both arms)

 

Dropset

7kg x 12

5kg x 12

(for both arms)

 

Cable tricep pushdown

10kg x 12

10kg x 12

10kg x 10

10kg x 10

 

Bicep curls

17.5kg x 10

17.5kg x 8

 

Dropset

17.5kg x 6

12kg x 8

 

Dropset

17.5kg x 6

12kg x 8

 

Dropset

17.5kg x 6

12kg x 6

 

Dumbbell bicep curls

7kg x 10 (both arms)

 

Dropset

8kg x 8 (both arms)

5kg x 8 (both arms)

 

Dropset

8kg x 8 (both arms)

5kg x 8 (both arms)

 

Dropset

8kg x 10 (both arms)

5kg x 10 (both arms)

 

Abs - leg raises and crunch machine supersets

 

Superset

Leg raises x 20

23kg x 20 (machine)

 

Superset

Leg raises x 20

23kg x 20 (machine)

 

Superset

Leg raises x 20

23kg x 20 (machine)

 

Superset

Leg raises x 20

23kg x 20 (machine)

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15/1/2012

 

I must have forgotten to post yesterday's back workout! If you want to read it you can see it on my tumblr:

http://loveofiron.tumblr.com/post/15874466771/15-1-2012-back

 

Today was chest day

 

Dumbbell bench press

10kg's x 15

12kg x 10

12kg x 10

12kg x 10

 

Dropset

12kg x 8

10kg x 10

 

Decline bench press

32kg x 12

32kg x 10

32kg x 8

22kg x 20

 

Seated cable flies

13.6kg (each side) x 12

 

Dropset

13.6kg (each side) x 12

6.8kg (each side) x 12

 

Dropset

13.6kg (each side) x 10

6.8kg (each side) x 12

 

Dropset

13.6kg (each side) x 10

6.8kg (each side) x 12

 

Machine flies

24kg x 12

24kg x 12

 

Dropset

24kg x 12

14kg x 12

 

Cable flies suspersets

 

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

 

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

 

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

 

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

 

Machine press

27kg x 12

32.6 - dropped weight when needed to complete 40 reps

32.6 - dropped weight when needed to complete 30 reps

32.6 - dropped weight when needed to complete 30 reps

32.6 - dropped weight when needed to complete 30 reps

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17/1/2012

 

SHOULDERS/ABS

 

Dumbbell Shoulder Press

8kg's x 15

10kg's x 12

10kg's x 10

 

Dropset

10kg's x 8

8kg's x 10

 

Dropset

10kg's x 8

8kg's x 10

 

Iso Machine Press

18kg (each side) x 10

18kg (each side) x 10

 

Dropset

18kg (each side) x 10

9kg (each side) x 10

 

Dropset

18kg (each side) x 10

9kg (each side) x 10

 

Dropset

18kg (each side) x 10

9kg (each side) x 10

 

Side Lateral Raises Supersets

 

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

 

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

 

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

 

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

 

Front Lateral Raises

7kg x 12

8kg x 10

 

Dropset

8kg x 10

6kg x 10

 

Dropset

8kg x 10

6kg x 10

 

Dropset

8kg x 10

6kg x 10

 

Bent-Over Single Arm Cable Fly

5kg x 12 (each side)

5kg x 12 (each side)

5kg x 12 (each side)

 

Reverse Machine Flies

Dropset

21kg x 10

14kg x 10

 

Dropset

21kg x 10

14kg x 10

 

Dropset

21kg x 10

14kg x 10

 

Leg Raises and Crunches Supersets

Superset

20 leg raises

15 decline crunches

 

Superset

20 leg raises

15 decline crunches

 

Superset

20 leg raises

15 decline crunches

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19/1/2012

 

BACK

 

Yesterday was a much needed rest day! My whole body was aching.

Today I probably should have trained legs, but I'd like to do fuel up really well during the day tomorrow, and have a massive killer session with them to celebrate the end of the week!

 

So today I did back

 

Dumbbell pull-overs

10kg x 15

12kg x 12

15kg x 12

15kg x 12

 

Barbell reverse grip bent over row

35kg x 12

40kg x 12

 

Dropset

40kg x 10

25kg x 10

 

Dropset

40kg x 10

25kg x 10

 

Lat pulldown

40kg x 12

40kg x 10

 

Dropset

40kg x 8

25kg x 12

 

Dropset

40kg x 8

25kg x 12

 

Low leverage iso row

20kg (10kg each side) x 15

30kg (15kg each side) x 12

35kg (17.5kg each side) x 12

35kg (17.5kg each side) x 12

 

Leverage high row

40kg (20kg each side) x 12

45kg (22.5 each side) x 12

45kg (22.5 each side) x 12

45kg (22.5 each side) x 12

 

Straight arm pulldown

 

Dropset

12kg x 12

10kg x 12

 

Dropset

12kg x 10

10kg x 10

 

Dropset

12kg x 10

10kg x 10

 

Dropset

12kg x 10

10kg x 10

 

Standing cable row

35kg x 15

40kg x 12

45kg x 12

45kg x 12

 

Machine iso row

35kg x 12

35kg x 12

35kg x 12

35kg x 12

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