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So I've been a Vegan now for about 3 years and I love it. I am personal trainer, and have been a competitive bodybuilder and a power lifter. Currently, I am a rabbinical student in Philly and I eat a mostly raw diet, keeping with the idea of 80/10/10. I liked to eat and being a vegan works well for me as long as I stay away from processed food and eat a whole food plant based diet. I've lost around 57 pounds since becoming a vegan, pounds I wanted to lose and I am still able to put on muscle.

 

After about a month of traveling I came home and I am now about 15 pounds heavier, I'm not really worried about getting the weight off but I thought It might be good to keep an online journal here.

 

So stay tuned. Today is a rest day so there will not be any training unless you all want me to write about my finals and all of the essays that I have to write.

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Ha that's funny. I wish I could remember who's journal I just read that was talking about training on off days with mental training. He had a really compelling story.

PS - loving to eat and eating vegan foods is one of the best things about the lifestyle. I get caught up in food that comes out of a box in the frozen section sometimes though I won't lie.

 

-Dylan

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So here is my first exercise entry into my new journal. Today I did Shoulders and Biceps, which is day 3 of a 4 day split.

 

I warmed up with seated curls that go right into a shoulder press. Not even sure if this exercise has a name but it was good to get my muscles going. I woke this morning to 17 degree Philly weather

15lbs x 15

20lbs x 10

25lbs x 10

 

Next up we have Hammer strength shoulder press supersetted with barbell curls

 

Hammer strength rear press

25lbs on each side x 10

45lbs each side x 10

50lbs each side x 10

55 lbs each side x 8

 

Barbell curl

bar no weight probably 40lbs x 10

50lbs x 12

60lbs x 10

70lbs x 10

 

Barbell shoulder presses supersetted with incline curls

 

Shoulder press

Bar about 40lbs

50lbs x 10

60lbs x 10

70lbs x 10

80 lbs x 8

 

Incline curl

15lbs x 12

20lbs x 10

25lbs x 10

 

Upright rows, preacher curl, and side raises this is one giant set

 

Upright rows

40lbs x 10

50lbs x 10

60lbs x 10

70lbs x 10

 

Preacher curl. I have no idea how much a preacher curl bar weighs so I will just tell you how much weight was on the bar

20lbs x 10

30lbs x 10

40lbs x 10

50lbs x 8

 

Side raises

15lbs x 10 for 3 sets

 

Barbell shrugs with hammer curls these are not alternating curls

 

Barbell shrugs

130lbs x 15

150lbs x 15

170lbs x 10

180lbs x 8

 

Hammer curls

15lbs x 10

20lbs x 10

25lbs x 10

 

Last exercise was cable rope curls

4 sets of 10

 

Preworkout meal was one honeydew melon and post workout was about 4 bananas.

 

Anyway that's all for now.

Sandra

Edited by lawsonsj
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This morning was leg day and that's a day that I always have to psyche myself up for I started with front squats, haven't done them for over a year it was kind of cool

 

Front squats

Bar x 12 2 sets

60lbs x 10

80 x 10

90 x 10

 

Zercher Squats

60lbs x 10

80 x 10

90 x 10

110 x 10

130 x 6

 

Leg press

90lbs x 15

180 x 10

270 x 10

360 x 10

450 x 8

540 x 6

 

Seated leg curl

80lbs x 10

100 x 10

120 x 10

Leg extensions

70lbs x 10

80 x 10

90 x10

100 x10

120 x 10

140 x6

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This morning was Chest and Triceps day

 

Dumbbell bench

35lbs x 15

45lbs x 15

55lbs x 10

60 x 10

65 x 5

 

Db flyes

30 x 10

35 x 10

40 x 10

 

Incline db press

40 x 12

50 x 10

60 x 6

 

Incline hammer strength

45 x 10 each side

55 x 10

65 x 10

70 x 3

 

Cable cross over

30 x15

35 x 15

40 x 12

 

Triceps

Close hand pushups on an upright dumbbell

3 sets of 10

Supersetted with

lying tricep ext

15 x 10

20 x 10

25 x 10

 

V bar push downs

70 x 10

75 x 10

80 x 10

85 x 10

90 x 10

95 x 6

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Here is my workout from yesterday morning. I did not get a chance to post it until now

 

Back Workout January 20

Dumbell row

40lbs x 10 reps

55 x 10

65 x 10

75 x 10

80 x 10

 

T-bar

45 x 15

70 x 10

90 x 10

100 x 4

 

Wide grip under handed seated row w/ bar bell shrugs

 

Wide grip under handed seated row

80lbs x 10 reps

90 x 10

100x 10

110 x 10

 

Shrugs

130lbs x 12 reps

180 x 10 reps x2 sets

 

Close grip pull down

90 x 10

100 x 10

110 x 10

120 x 10

130 x 6

 

Bent over lateral raises

15 x 15

20 x 12

25 x 6

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It snowed here today and it's super cold but still made it to the gym and today was:

 

Shoulders & biceps January 21

 

Shoulders

Hammer strength Iso-shoulder press

25lbs on each side x 12 reps

35 x 10

45 x 10

 

 

Barbell shoulder presses

Bar (probably 40lbs) x 15

50lbs x 10 reps

60 x 10

70 x 7

 

Upright rows

50lbs x 10 reps

60lbs x 10

70lbs x 10

 

Dumbell Shoulder press

30lbs x 10

35 x 10

40 x 8

45 x 4

 

Cable side raises

15 x 10

15 x 12

20 x 8

 

Front raises with plate

25lb plate x 10

35lb plate x 10

 

Biceps

 

Preacher curl with E-Z curl bar maybe 15lbs not sure so not going to count it

20lbs (10lbs on each side) x10

40lb (20lbs each side) x 10

50lbs (25lbs each side) x 8

 

Alternating hammer curls

20lbs x 10

25 x 10

30 x 10

35 x 10

40 x 6

 

Dumbbell supine Bicep curl

25lbs x 10

30 x 10

35 x 6

 

One arm cable curl

20 x 15

25 x 10

30x 10

35 x 10

40 x 10

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January 23 Leg Day!!

 

Front squats - I love getting my leg workout going with with front squats

40lb Bar x 10 x 2 sets

60 x 10

90 x 6

90 x 8

 

Elevated heel squats. Haven't done these in years so decided to try this again.

90lbs x 12

130 x 10

150 x 10

170 x 8

180 x 6

 

Leg press

90lbs x 10

90 x 12

180 x 10

270 x 10

360 x 10

 

Leg extensions supersetted with straight leg dead lift

Leg extension

80 x 10

90 x 10

100 x 10

120 x 10

Straight leg dead lift

60lbs x 10

80 x 10

100 x 10

120 x 10

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January 24, 2012 This morning was Chest & Triceps

 

Incline Dumbbell Bench

30lbs x 12

40 x 12

50 x 10

55 x 8

 

Dumbbell Flat bench supersetted with hammer strength bench press

 

Dumbbell Flat bench

55lbs x 10

60 x 8

60 x 7

 

Hammer Strength

25lb each side x 12

45 x 8

45 x 7

 

Flyes

30lbs x 10

35 x 10

40 x 6

 

Over dumbbell extensions

40lbs x 10

45 x 10

50 x 10

55 x 10

 

V pushdowns

70 x 12

80 x 12

90 x 10

 

Rope pushdowns

60 x 10 x 3 sets

 

Reverse grip pushdowns

50 x 15

60 x 12

70 x 10

80 x 10

Edited by lawsonsj
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January 24 2012 This morning was Chest & Triceps

 

Incline Dumbbell Bench

30lbs x 12

40 x 12

50 x 10

55 x 8

 

Dumbbell Flat bench supersetted with hammer strength bench press

 

Dumbbell Flat bench

55lbs x 10

60 x 8

60 x 7

 

Hammer Strength

25lb each side x 12

45 x 8

45 x 7

 

Flyes

30lbs x 10

35 x 10

40 x 6

 

Over dumbbell extensions

40lbs x 10

45 x 10

50 x 10

55 x 10

 

V pushdowns

70 x 12

80 x 12

90 x 10

 

Rope pushdowns

60 x 10 x 3 sets

 

Reverse grip pushdowns

50 x 15

60 x 12

70 x 10

80 x 10

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I did not get a chance to post my workout for Wednesday or Thursday so I will do it now.

January 25, 2012 Back Day

 

Wide grip pull down

70 x 12

90 x 15

100 x 10

110 x 10

120 x 8

 

Behind the head pull down

90 x 10

100 x 10 x 2 sets

 

Straight arm pull down check the name

40 x 15

50 x 12

60 x 10

 

Standing Dumbbell bent over row

40lbs x 10

50 x 10

60 x 12

70 x 10

75 x 8

 

Close grip Seated row

80 x 12

90 x 12

100 x 12

110 x 10

120 x 9

 

T bar

70lbs x10

80 x 10

80 x 8

Edited by lawsonsj
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So no workout today. Today was a rest day. Here is what I did yesterday

 

January 26 shoulder & biceps

 

Preacher curl and dumbbell shoulder press

Preacher curl bar plus

20lbs x 12

30 x 10

50 x 10

60 x 3

 

Db shoulder press

20lbs x 12

30 x 10

30 x 10

35 x 10

40 x 10

45 x 6

Then added some reverse preacher curl bar plus

10lb x

20 x 9

20 x 8

 

Seated side raises

15lbs x 15

20 x 10 x 2

 

supersetted with

 

Single arm hammer curl on preacher bench

15lbs x 15

20 x 12

25 x 10

30 x 10

 

Barbell curl w/ db shrugs

Barbell

40lbs x 12

50 x 10

60 x 10

 

Shrugs

50lbs x 15

60 x 15

70 x 10

 

Got a late start this morning so this had to be quick

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I got a late start today and so could only do 30 mins of training

 

Warm up

Front squats 40lb bar x 10 reps x 2 sets

60lbs x 10 reps x 2 sets

 

Elevated squats

90lbs x 10reps x 2 sets

110 x 10

130 x 10

150 x 6

 

Leg Press with straight leg dead lift

 

Leg press

90lbs x 10

180lbs x 10

270lbs x 10

360 x10

 

Straight leg dead lift

Bar x 10

60 x 10

90 x 10

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January 31 Chest and Triceps today

 

Chest

Incline dumbbell bench press

30lbs x 10 reps

40 x 10

50 x 10

55 x 9

 

Dumbbell bench

60lbs x 10 reps

60 x 10

65 x 7

 

Decline Barbell Bench

90lbs x 10

110 x 10

130 x 10

150 x 3

 

Pec deck

60 x 12

70 x 12

80 x 12

90 x 10

 

Bent over cable crossover

35 x 12

40 x 12

50 x 7

 

Triceps

V bar push downs

70 x 12

80 x 12

90 x 12

100 x 12

110 x 8

 

Seated dumbbell overhead extensions

40 x 10

50 x 10 x 2 sets

 

Lying dumbbell extensions

20 x 10

25 x 10

30 x 3

 

Rope push downs

40 x 12

50 x 12

60 x 12

70 x 12

80 x 10

 

Pretty good workout today. I'm on break from school and I actually think I have better workouts when I have to be somewhere in the morning.

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Today was back day I also made the mistake of getting some chinese food last night. This morning I work up feeling heavy, slow and sluggish. Still felt strong just slow.

 

Reverse pec dec

30 x 15

40 x 15

50 x 15

60 x 15

70 x 10

Not sure why I started with this one, I never do but it was a good way to get the blood flowing and my chest is stiff and sore from yesterday.

 

Standing bent over dumbbell row

60lbs x 12

70 x 10

75 x 10

80 x 8

I'm starting to really love doing dumbbell rows this way. I've always done them before on a bench but this way is kind of cool

 

T-bar wide grip

45lbs x 15

70 x 10

80 x 10

90 x 8

100 x 4

 

I'm starting to lose my grip on the T-Bar and the Dumbbell rows. I may need to invest in some straps again.

 

Wide grip under handed seated row

80 x 12

90 x 10

100 x 10

110 x 10

120 x 10

 

Close grip pulls down

90 x 10

110 x 10

120 x 10

 

My preworkout meal was about a cup of fresh Tangerine Juice, and a pint of Blueberries.

Post workout a ton of grapes

Edited by lawsonsj
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Feb 2, 2011 shoulders biceps

 

Super set

Dumbbell shoulder press

20lbs x 15

30 x 12

40 x 10

45 x 10

50 attempted but could only do two and it was a hard two. I could have asked for a spotter but I was done

 

Preacher curl

Bar + 10lbs x 15

Bar + 20 x 15

Bar + 30 x 15

bar + 40 x 12

Bar + 50 x 10

Bar + 60 x 2

 

Superset

Barbell press

60lbs x 10

70 x 8

80 x 4

 

Alternating dumbbell curls

25lbs x 10

30 x 10

35 x 10

 

Superset

Upright rows

50lbs x 10

60 x 10

70 x 6

 

Incline hammer curl

20lbs x 10

25 x10 x 2

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