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That is awesome to hear, Sage! So glad meeting Ed was productive. He's a super positive guy, ripped and a great bodybuilder, who's also pretty strong and incredibly hard working.


Also, outstanding to hear that bodybuilding brought you back to veganism! That is fantastic!


I hope to not be semi-retired and really want to get back on stage. I meant to last year, just didn't work out with a few injuries. I'm back at it now, smaller than I'd like to be, the determination is there.


Thanks for coming to hear my talk in Portland. That was fun.


All the best! Keep working hard and having fun.


You'll have some extra protein coming your way with that contest win of Vega in a few weeks too.

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Warm Up Cardio: 5 Mins Jumprope




Clean & Jerk: 50x5, 50x5, 50x5, 50x7, 50x8, 50x10, 50x6, 50x7


Front Squats: 50x12, 50x19, 50x20, 50x18, 50x19, 50x18, 50x21, 50x19


Shoulder Press: 50x20, 50x19, 50x15, 50x10, 50x18, 50x17, 50x17, 50x15


Pull Ups: 0x12, 0x10, 0x8, 0x8, 0x7, 0x5, 0x8, 0x6, 0x6, 0x5, 0x5, 0x4, 0x5, 0x5, 0x6


Dips: 0x15, 0x10, 0x10, 0x12, 0x8, 0x8, 0x9, 0x8, 0x7, 0x6, 0x7


Barbell Curls: 50x20, 50x20, 50x10, 50x20, 50x17, 50x21, 50x21, 50x19


Skullcrushers: 50x20, 50x20, 50x15, 50x21, 50x20, 50x18, 50x20, 50x15


Hand Stand Push Ups: 0x10




I woke up very sore from yesterday's workout, but that did not stop me from going at it again today. I took my time today and even took a power nap before running to the park to do my pull ups and dips.


I snapped a couple shots of my back and biceps. It is nice being able to focus on my arms this week, and I'm seeing a lot of progress here. I'm very curious as to how heavy I will weigh in on Friday when I get back to the gym.




Oh and of course I will be performing my Push Ups, V-Sits and Bodyweight Squats before bed.


200 each.

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Cardio: 5 minutes Jump Rope


Exercises: (All barbell movements done with a 50lb barbell)


Squats: 20, 30, 25, 30, 30, 25, 25, 20 = 205 total


Rows: 60, 30, 40, 70, 50, 60, 70, 60 = 430


Pull ups: 53 total


Dips: 50 total


Curls: 20, 20, 30, 20, 10 = 100 total


Skullcrushers: 20, 20, 20, 20, 20 = 100 total




Felt sluggish today. Still pretty sore from my last workout even though I took a rest day. I’m going to take it easy today and do 100 pushups and v-sits and omit the squats since I already did a couple today. I get paid tomorrow, so I will be back in the gym first thing in the morning moving some real weight. I’ll get to go shopping tomorrow as well. I’m going to try and incorporate some new sources of protein like pea and pumpkin seed into my regimen along with a variety of nuts and seeds for snacking between meals.


Took this shot after working arms today. It is crazy to see my arms getting all swole and full of veins. 6 months ago my upper arms probably had the circumference that my forearms have now.



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Warm Up Cardio: Treadmill 10 Minutes




Deadlift: 140x10, 230x9, 280x3, 300x1, 230x6

Bench Press: 140x10, 160x8, 180x8, 200x3, 210x1, 180x4, 160x8, 140x10

Pull Ups: 0x10, 0x10, 0x6, 0x6, 0x5, 0x6, 0x4, 0x5

Dumbell Incline Press: 50x10, 50x8

Dumbell Decline Press: 60x9, 60x8

Lat Pulldown: 130x10, 140x10

Calf Press: 190x15, 190x10



Weighed in at 173lbs. Was short on time and had to cut some exercises to 2 sets.


Bought a bunch of food and supplements today. I'm excited to work these new items into my routine:




Also bought sunflower, pumpkin and flax seeds. I'm going to mix these seeds with walnuts and almonds so I have something to snack on at all times. Just a cupful of this mixture should give me a little over 800 extra calories and 30 grams of protein.

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Today's Workout:


10 Minutes Treadmill


Clean & Jerk: 120x5, 120x5, 120x5, 120x5, 130x5, 130x5

Dips: 0x10, 25x10, 25x10, 25x10, 25x9, 25x7, 25x9, 0x15


Cable Pushdowns: 60x20, 80x12

Cable Curls: 50x12, 50x17, 50x10




Weighed in at 173lbs. Kept things simple today. After the cleans and dips I felt I had gotten a solid workout. I threw in a couple arm movements for fun and called it a day. The clean and jerk exercise is quickly becoming a favorite for me. It is awesome being able to work so many important movements into one exercise. I need to spend a lot of time working on my form with the clean motion before I move to heavier weights.

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I was going to do squats today, but I am incredibly sore in my shoulders and upper back and experiencing some pain around the right shoulder blade, so a day of rest seems warranted. I have never felt my traps feel this sore. I have done plenty of barbell and dumbell shrugs before and not really felt much, but this clean and jerk seems to be really hitting the spot.


I am a little concerned about my shoulder. I am not going to do any lifting until it feels 100% good to go.


I'll just do some stretches today.

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Definitely pulled a muscle yesterday. Had to leave halfway through my shift today at work because I was in a lot of pain. Some pain pills and a hot shower have helped a lot. Hopefully a day of rest and I will be alright, otherwise I might be in trouble.

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Leg Press : 200x20, 400x12, 450x10, 500x8

Leg Extension: 110xx20, 120x15, 130x15, 140x8

Leg Curls: 100x14, 110x8, 110x7

Seated Calf Raises: 100x23, 140x15, 140x10

Barbell Curl: 50x15, 60x10, 70x6, 80x3

Cable Triceps Pushdown: 50x12, 60x10, 80x8




Weighed in at 174.5lbs. Made sure to do some warm up stretches before going in to the gym today. Shoulder still feels iffy. Substituted Leg Press for Squats. Didn't feel comfortable doing pull ups or any other back exercises today, so I did a little lbit of light arm work until my shoulder started to bug me and I called it a day.

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Warm Up Stretches

10 Minutes Treadmill


Deadlifts: 120x12, 250x6, 270x3, 290x1

Bench Press: 140x10,160x10, 180x6, 160x6, 140x8

Pull Ups: 100 (assorted sets and reps)

Barbell Curls: 50x10, 60x10, 65x10, 70x8

Skullcrushers: 50x12, 60x10, 70x8

Triceps Pushdown: 60x10, 80x10, 80x8

Lat Pulldown: 100x12, 110x10




Weighed in at 173.6lbs. Did not feel strong today. Worked out late in the evening instead of the morning. I'm glad to say that my shoulder is no longer bothering me, so I will be able to get back into the swing of my routine. I just need to focus on lifting big and eating big. I'm getting the second part done alright today. Here is a picture of my 2,000 calorie bowl of curry I will be chowing down on for the rest of the night.



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I forgot my workout journal today so I won't have a very accurate log. It doesn't really matter because I didn't get very far today.


Clean and jerk: 5x120, 5x120, 5x120

Dips: 12x0


Once I started doing dips I started to feel pain in my shoulder again. I thought it had healed, but all it took was a set of dips and I am back in the same boat I was last week.




Probably going to have to see the doctor about this.

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wow this is a great journal....first one I read all the way to the last page...


Interesting how the workout routine changed...curious...how long are your workouts?...the ones at the beginning of the month with 3 sets/exercize verses how long they took when you got up to 8+ sets/exersize. Were there supersets etc? Split workouts? How long of rest intervals between? Do you include burns, forced reps, drop sets?....are you at muscle failure on the last rep of every set or just the last rep of the last set or no muscle failure?


Great weight gain in one month!

Edited by precision female
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Thank You!


My routine has changed a lot. My trainer for the new you for the new year challenge suggested I base my routine around 6 exercises (bench and deadlift, clean & jerk and dips and squats and pull ups), so now I sometimes only do 2 exercises a day.


I used to be very set in doing 3 sets of each exercise, but now I work and steadily increase the weight until I can't lift any heavier and then decrease the weight and work until failure. I generally will not lift more than 12 reps or so per set and will instead stop and increase the weight so I hit failure earlier.


Now that I think about it, my routine has lost a lot of it's consistency. I used to monitor rest times and always kept it under a minute. Now my rest times are sporadic. Sometimes only 30 seconds, sometimes 3-5 minutes.

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Hi Sage!


Congratulations on completing the month-long challenge?


How does it feel? Any specific benefits of keeping a journal on this site with this community?


Thanks for being part of our challenge and I hope you stick around the forum to keep in touch!


All the very best!


You've got some awesome stuff coming your way soon!


I'll be in touch.


How's training going? I just worked out at Venice Gold's Gym last night. Reminds of me of the great bodybuilding days of so many legends of the game!


Have a great one.



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It was an interesting 30 days for me full of changes.


From my lightest weigh in at the beginning of the month to my heaviest near the end I gained 10lbs!


A lot of this is probably water weight as I seem to be averaging around 171lbs now and was around 168lbs then. Still making progress.


I also increased my 1RM on bench from 200lbs to 210lbs, and deadlift from 280lbs to 300lbs.


It was helpful being able to see what other people were doing on the site and I will definitely be sticking around.


I have had a setback in my training in the form of a pulled muscle in my back around my right shoulder blade. I'm trying to give this time to heal. The injury only seems to get aggravated when I do dips, so I will just hold off for now. Besides that everything is fine and I plan on pushing forward and getting it done.


Thank you for all of your support Robert!

Edited by ragekill15
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Sorry, have not been on here for a bit. I took a week off because of the pulled muscle, and it feels fine now. I worked out last week but did not keep a log. I'm going to get back in the habit of logging everything again now.


Today's Workout:


Warm Up Cardio: 10 Minutes Treadmill


Clean & Jerk: 120 x5, 120x5, 120x5

Dips: 0x20, 25x12, 25x9, 0x10, 0x8

Pull Ups: 0x15, 0x8, 0x6

Triceps Cable Pushdown: 60x12, 60x13, 80x8

EZ-Bar Curls: 60x12, 60x12, 60x10

Skullcrushers: 60x12, 60x10

Decline Crunches: 0x25, 45x15

Leg Raises 0x25


Weighed in at 172.3 today

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Glad to know you're healing up and nice to have you back!


You have a $300+ value package being mailed to you within a couple of days. Big project out here but we're getting it done. You've got some great prizes, at least 6 full size containers of various products and many samples on the way shortly!

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