buffsummers Posted July 4, 2012 Share Posted July 4, 2012 I've been vegetarian/vegan for nearly 10 years, but I was never really one for exercise before this year. Now that I have the goal of becoming a firefighter, I have been strength training for five months and plan to keep it and being generally active as part of my lifestyle. I'm 5'4" and 22 years old. Here's where I started out:- 110 lbs.- 19.7% body fat http://img.photobucket.com/albums/v12/mondaysdone/Photo12101347.jpg My first logged workouts, working mainly on machines:January 26th, 2012Chest Press - 15x10, 15x10, 15x10Lat Pulldown - 15x24, 15x24, 15x24Seated Cable Row - 15x24, 15x24, 15x24Military Press - 15x12, 15x12, 15x12Bicep Curl - 12x7.5, 12x7.5, 12x7.5Tri pressdowns - 12x24, 12x24, 12x24Pull-ups - 8, 8 January 27th, 2012Leg Press - 12x, 12x, 12xBall Squats - 30x, 30x, 30xStraightleg deadlift - 15x15, 15x15, 15x15Calf raises - 15x95, 15x95, 15x95, 15x95 There's been a lot of progress since then (although I won't be writing up the months in between!) and I'm almost halfway through fire school. When I'm done, I'd like to become an ACE Peer Certified trainer. Link to comment Share on other sites More sharing options...
buffsummers Posted July 4, 2012 Author Share Posted July 4, 2012 Five months later, and I've gained 18lbs. and my body fat is up (which is good for me!) to 21.5%. I took some measurements last week so I'd have another way to track my progress.Shoulders - 38"Bicep - 11"Forearm - 9.5"Chest - 35"Waist - 27"Hips - 37"Thigh - 22"Calves - 13.5" Late lower body workout tonight.Perfect Squat - 15x, 12x20, 10x30, 8x40SL Deadlift - 15x45, 12x55, 10x65, 8x75Lying Leg Curl - 15x30, 12x35, 10x40, 8x45Leg extension - 15x30, 15x30, 15x30Leg Press - 15x90, 12x110, 10x130, 10x150Calf raises - 15x115, 12x135, 10x135, 10x135, 10x135 When I'm working out at my (small and poorly-equipped) station my workouts involve all free weights and have less variety, so when I'm at the gym with my trainer I kinda like using the machines. http://img.photobucket.com/albums/v12/mondaysdone/143133.jpghttp://img.photobucket.com/albums/v12/mondaysdone/143551.jpghttp://img.photobucket.com/albums/v12/mondaysdone/143213.jpg Link to comment Share on other sites More sharing options...
buffsummers Posted July 7, 2012 Author Share Posted July 7, 2012 I forgot my notebook with my trainer today, so Monday I will have to update for yesterday and today's workout. Link to comment Share on other sites More sharing options...
SunWarrior Posted July 8, 2012 Share Posted July 8, 2012 Looking good. Really solid gains. 18 lbs is a great increase. Keep up the good work! Link to comment Share on other sites More sharing options...
Fallen_Horse Posted July 8, 2012 Share Posted July 8, 2012 Agreed. Congrats on the progress! Link to comment Share on other sites More sharing options...
buffsummers Posted July 8, 2012 Author Share Posted July 8, 2012 Thank you both!! Tomorrow I will be back lifting weights but today I stuck with cardio. It's been missing from my workouts for a little while. I grabbed a 15lb. rubber bar, went outside by the baseball diamonds, and ran up and down the bleachers. I kinda run their length up and down in a zig zag pattern and then back, which has me completing about 150-200 round trips (bottom step-top-bottom step) by the time I'm done. Link to comment Share on other sites More sharing options...
blabbate Posted July 9, 2012 Share Posted July 9, 2012 Congrats on the gain! Looking good. Also, love the Jo Chen Buffy icon. Link to comment Share on other sites More sharing options...
SunWarrior Posted July 10, 2012 Share Posted July 10, 2012 I will be following this log. Link to comment Share on other sites More sharing options...
buffsummers Posted July 11, 2012 Author Share Posted July 11, 2012 Thank you blabbate and SW I have a lot of catching up to do! Thursday, July 5thBench Press - 12x45, 12x45, 12x45, 12x45Incline BP - 12X45, 12X45, 12X45, 12X45Cleans - 8x45, 8x45, 8x45, 8x45D Handle Lat Pulldown - 15x29, 12x41, 10x48, 8x60Seated Cable Row - 15x29, 12x41, 10x53, 8x60(EZ Bar) Military Press - 12x25, 12x25, 12x25, 12x25 Friday July 6thLeg Press - 15x90, 12x140, 10x160, 9x180, 10x180SL Deadlift - 15x45, 12x55, 10x65, 8x75Lying Leg Curl - 15x30, 12x35, 10x40, 8x45Leg Extension - 15x30, 12x37.5, 10x45,8x52.5 Monday, July 9thBench Press - 15x45, 12x50, 10x55, 8x60Inc BP - 12X45, 10X50, 8X55, 8X60Cleans - 10, 8, 12, 10 Ha.. ha...D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x65Seated Cable Row - 15x29, 12x41, 10x53, 8x65Military Press - 15x35, 15x35, 15x35, 15x35 Link to comment Share on other sites More sharing options...
buffsummers Posted July 11, 2012 Author Share Posted July 11, 2012 Today I worked out at the station so I had to do things a little differently. There are no machines and no kind of rack set-up. Ball Squats - 15x, 12x20, 10x30, 10x40, 10x40, 10x50Dumbbell SL Deadlift - 15x30, 12x40, 10x50, 10x50, 10x60Ball Busters - 15x, 15x, 15x, 20x There's an actual name for this exercise but my trainer and I made this one up instead. It's done laying on your back and it works your hamstrings. Sort of like this.Lunges - 15x, 15x10, 12x10, 12x10 Killer! Didn't have a lot of time for cardio so I did four sets of burpees. I need to improve my cardio and I'm trying to keep the exercises in line with HIIT, or do stuff like tire flipping. Link to comment Share on other sites More sharing options...
buffsummers Posted July 11, 2012 Author Share Posted July 11, 2012 More lecture tonight for class. No weight lifting today. I entertained the dog on our walk by incorporating some tabata sprints. Link to comment Share on other sites More sharing options...
buffsummers Posted July 12, 2012 Author Share Posted July 12, 2012 Bench Press - 15x45, 12x50, 10x55, 8x60Inc BP - 15X45, 12X50, 10X55, 8X60Cleans - 15x45, 10x55, 10x55, 10x55D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60Seated Cable Row - 15x29, 12x41, 10x53, 10x60Military Press - 15x35, 12x40, 12x40, 12x40Upright Rows - 15x15, 12x25, 10x35, 8x40 20 min on the treadmill at a 7% incline at 3mph. Link to comment Share on other sites More sharing options...
Comingtocyberspace Posted July 13, 2012 Share Posted July 13, 2012 Can you post your diet? curious were you freaking out when you saw the #s on the scale creep up so fast. Link to comment Share on other sites More sharing options...
buffsummers Posted July 13, 2012 Author Share Posted July 13, 2012 It was a 3lb. increase every month so I was happy to see my hard work paying off, not upset by it. I'm still very lean but the weight gain helps me in other aspects of my life. I don't really track what I eat, but I eat multiple, smaller meals like many in this forum and try to get around 2,000cal. I eat breakfast (usually Ezekiel toast with pb), a pre-workout snack depending on when I'm getting to the gym, a post-WO snack/smoothie (Clif Builder bar), and follow that with two more meals and healthy snacking. I eat a lot of rice and beans and love bananas. Link to comment Share on other sites More sharing options...
Draggingsticks Posted July 13, 2012 Share Posted July 13, 2012 awesome, let us know when you become a firefighter. Link to comment Share on other sites More sharing options...
buffsummers Posted July 14, 2012 Author Share Posted July 14, 2012 No gym for me this weekend because I had class today and have class tomorrow. Lots of lifting, pulling, dragging hose, and sweating out in the heat (and we weren't even in gear!). My only job right now is drinking water. Link to comment Share on other sites More sharing options...
buffsummers Posted July 17, 2012 Author Share Posted July 17, 2012 I forgot my training log again.. We did a full body workout as I am busy with class this week. We were outside all last night and will be doing more of the same tomorrow and this weekend. Advancing and pulling hose into a structure. Cardio: 30 min. on the treadmill, 8%, 3.3 mph. Link to comment Share on other sites More sharing options...
buffsummers Posted July 20, 2012 Author Share Posted July 20, 2012 Had to work in a full body workout. Tuesday, July 17th Incline BP - 15X45, 12X50, 10X55, 8X60Bench Press - 15x45, 12x50, 10x55, 8x60Cleans - 12x45, 10x55, 7x60 (new weight, to failure), 6x60D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60Seated Cable Row - 15x36, 12x48, 10x60, 8x65Military Press - 15x35, 12x40, 10x45, 8x45Leg Press - 15x90, 12x140, 10x160, 8x180, 6x200SL Deadlift - 15x45, 12x55, 10x65, 10x75Leg Extensions - 15x30, 12x37.5, 10x45, 8x52.5Leg Curls - 15x30, 12x35, 10x40, 8x45 Today's workout was kinda "maintenance". Tomorrow's class will be very physically demanding so I didn't want to push myself too much or set myself up for injury. Bench Press - 15x45, 12x50, 10x55, 8x60Inc BP - 15X45, 12X50, 10X55, 8X60Cleans - 10x45, 10x45, 10x45D Handle Lat Pulldown - 15x29, 12x41, 10x48, 8x60Seated Cable Row - 15x29, 12x41, 10x53, 8x65Military Press - 15x35, 15x35, 15x35 Yesterday my mom and I went into DC and had so much delicious food. I planned on taking more pictures of it to share here, but.. that didn't happen. I had a vegan grilled cheese with tempeh bacon and tomato plus soy chixin nuggets w/ BBQ sauce (pictured below). Later for dinner we ate at a falafel place with a toppings bar and fries. I also picked up a couple of desserts. http://img.photobucket.com/albums/v12/mondaysdone/Photo07191631.jpg Link to comment Share on other sites More sharing options...
buffsummers Posted July 23, 2012 Author Share Posted July 23, 2012 Small workout at the station today. I decided to take it easy on the lunges because they're murder for my legs and I was having trouble with my grip, two things I need for class tonight. Ball Squats - 15x, 12x24, 10x30, 10x30, 10x40, 10x50Dumbbell SL Deadlift - 15x30, 12x40, 10x50, 10x60, 10x60"Ball Busters" - 15x, 15x, 15x, 15xLunges - 15x, 15x, 15x Link to comment Share on other sites More sharing options...
buffsummers Posted July 25, 2012 Author Share Posted July 25, 2012 Tuesday the 24th. Incline BP - 15X45, 12X50, 10X55, 8X60Bench Press - 15X45, 12X50, 10X55, 8X60Cleans - 12x45, 8x55, 5x60, 5x60D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60Seated Cable Row - 15x36, 12x48, 10x60, 8x72Military Press - 15x35, 12x40, 10x40, 10x40Upright Rows - 15x15, 12x25, 10x30, 10x30 20 min. on the treadmill Link to comment Share on other sites More sharing options...
buffsummers Posted July 26, 2012 Author Share Posted July 26, 2012 Leg Press - 20x90, 15x120, 12x140, 10x160, 8x170SL Deadlift - 15x45, 12x55, 10x65, 8x75Lying Leg Curls - 15x30, 12x35, 10x40, 8x45Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5Abductor - 20x30, 15x40, 12x50, 10x60Adductor - 15x50, 12x60, 10x70, 10x80 Link to comment Share on other sites More sharing options...
SeaSiren Posted July 27, 2012 Share Posted July 27, 2012 Leg Press - 20x90, 15x120, 12x140, 10x160, 8x170SL Deadlift - 15x45, 12x55, 10x65, 8x75Lying Leg Curls - 15x30, 12x35, 10x40, 8x45Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5Abductor - 20x30, 15x40, 12x50, 10x60Adductor - 15x50, 12x60, 10x70, 10x80 Nice day! Link to comment Share on other sites More sharing options...
buffsummers Posted July 30, 2012 Author Share Posted July 30, 2012 Thank you! Incline BP - 15X45, 12X50, 10X55, 8X60Flat BP - 15X45, 12X50, 10X55, 8X60Cleans - 12x45, 10x50, 8x55, 6x60Pullups - 12, 12, 12D Handle Lat Pulldown - 15x29, 12x41, 10x52, 8x60Upright Rows - 15x15, 12x25, 10x35, 10x35Military Press - 15x35, 12x40, 8x50, 8x50 We hadn't done pullups in a while, this is the most I've actually ever been able to put out. 20 min. of boring indoor cardio on the treadmill due to rain. Link to comment Share on other sites More sharing options...
buffsummers Posted July 31, 2012 Author Share Posted July 31, 2012 Leg Press - 20x90, 15x140, 12x160, 10x180, 8x200SL Deadlift - 15x45, 12x55, 10x65, 8x75Lying Leg Curl - 15x30, 12x35, 10x65, 8x45Abductor - 20x30, 15x40, 12x50, 10x60Adductor - 20x50, 15x60, 12x70, 10x80Leg Extension - 15x30, 12x37.5, 10x45, 8x52.5 This may be my last workout with my trainer for the week as he goes on vacation this weekend so I'll be relying on the gym at the station. Link to comment Share on other sites More sharing options...
Rob PMFF Posted August 1, 2012 Share Posted August 1, 2012 Sorry to be catching this so late in the game, but I wanted to wish you the best of luck. Where are you training? I work for Hampton Fire and Rescue (Also in VA) Link to comment Share on other sites More sharing options...
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