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Saturday, November 2, 2013:


Giant Day


1. DB Bench - 3 x 12 @ 130lbs

2. Single Arm Row - 3 x 12 @ 55lbs

3. Burpees - 3 x 15


4. Squat - 3 x 12 @ 245lbs

5. Box Jumps - 3 x 12 on 24" box

6. Single Leg Deadlift - 3 x 12 @ 45lbs


7. Assisted Pullup - 3 x 12 @ 40lbs assist

8. Plyo Pushup - 3 x 12

9. Assisted Dip - 3 x 12 @ 50lbs assist (need to work on these


Really nice day at the gym. Not busy at all. Seems like people are either giving up because its cold outside, or moving to a different gym. Either are fine by me, provided that the gym remains open indefinitely, as I just purchased another round of 32 training sessions. Glad I got a good pump in today too, since we are going for vegan pizza and beers later tonight. Fuckin stoked to hear some metal, and have some pizza/beer. Fuck yes!


Here's what I made for lunch post-workout today:


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Monday, November 4, 2013:


Another Mega Day with Full Body Focus


0. Jump Rope 2 minutes


1. TRX Pushup - 3 x 20

2. TRX Rollouts - 3 x 15

3. Jump Rope - 3 x 90 seconds


4. Bulgarian Split Squat - 3 x 12 @ 50lbs

5. Squat Jumps/Basketball Jumps/Squat Jacks - 3 x 60 seconds (different one each round)

6. Stability Ball Hamstring Curls - 3 x 20


7. TRX Supinated Row - 3 x 12

8. TRX I's - 3 x 12

9. Core Jacks & Buttkicks - 3 x 60 seconds (30 seconds each)


Had a Monday off with the wife, so need to keep the journal short today. Glad I got this in as I definitely overate this weekend. We found this totally awesome all vegan Korean place here in town, and pretty much ate everything under the roof. Best maki of all time - and I hate seaweed wrappers. Knew I ate too much, so I had to burn some extra calories this morning; hence all of the jumprope and other HIIT stuff. Post-workout was an apple, purely to cease catabolism.


Back at it tomorrow!

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Tuesday, November 5, 2013:


Ummm... GIANT DAY (again)


1. Decline DB Bench Press - 3 x 12 @ 120lbs

2. Deadlift - 3 x 12 @ 185lbs (up from 135!)

3. Jumpover Planks - 3 x 60 seconds (plant hands, plank, jump over a mat)


4. Slider Pushups - 3 x 20

5. T Bar Row - 3 x 12 @ 135lbs

6. Prayer Crunch w/ Twisting Punch - 3 x 15


7. Reverse Grip Incline Press - 3 x 12 @ 85lbs (these are awkward!)

8. Incline Hammer Curls - 3 x 12 @ 20lbs (need to work on biceps)

9. Rotational Box Jump 24" Box - 3 x 15


Felt pretty tired and awful at the end of tonight's training. Went in a little mentally shaken after looking at my student loan bill. Overall I've been pretty depressed lately re: career, life opportunities, etc. Seems like I (we) will never have the opportunity to buy a house, have a baby, or make and solid progress toward saving for the future. Anyhow, I don't want to bring the forum down with personal shit. Still having shoulder pain, which is annoying as all hell. Maybe I need a rest week? Anyone take these? I've read about doin full-on rest weeks (i.e. no training), and then active rest weeks (training, but at about 50%). Anyone have any advice regarding this?


Here's what I had for dinner - another salad. I think it's time to buy some bigger bowls...


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Wednesday, November 6, 2013:


Day of rest - and much needed. Felt good to come home from work and not have to worry about going back out in the cold to train. Mark my words, if I ever get the chance to own a house, it will have a legit gym inside. Anyhow, had some soup for dinner. Weight is dropping nicely this week. Usually by Wednesday I am down to 163 (from typical 165/6 after previous weekend's binge), but today I weighed in at 160. What would be awesome is if I can get down to 158 by the weekend, which would mean an overall loss of 90lbs over the last two years. Wish me luck!


Also, not drinking this weekend at all. Probably not doing much of a cheat meal either - but we shall see - best laid plans, right?


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Thursday, November 7, 2013:


Core Day w/ Trainer


1. Low to High Woodchopper - 3 x 20* @ 35lbs

2. Plank 3 Ways (10 seconds middle, 10 seconds L side, 10 seconds R side, rotate) - 3 x 90 seconds


3. TRX Knee Driver to Pike (L, R, Pike) - 3 x 12

4. Medicine Ball Wall Slams - 3 x 20*


5. Decline Reverse Crunch with Pulse Up - 3 x 20

6. TRX Trunk Rotation with Row - 3 x 20*


*Done on each side


Felt pretty good about today's training. Favorite part about this week? I've finally breached the threshold of 160lbs in weight. In fact, as of tomorrow's weigh in, I will have lost a total of 90lbs! Not really sure what I will do to celebrate, as both eating whatever I want, and/or training more seem a bit inappropriate. Maybe some new training shoes? Suggestions?


Really wanted to abstain from drinking this weekend, but I can't stop thinking about the Revolution Brewery taproom, which is down the street from us. Also, there is this totally awesome tacqueria on the next block that happens to have seitan on the menu... I can hear a spicy burrito, chips and salsa, and guacamole calling my name.


Here's dinner for tonight:


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Saturday, November 9, 2013:


Giant Day


1. Bench Press - 3 x 12 @ 145lbs

2. Chest Pullover - 3 x 12 @ 55lbs

3. Elevated Plyo Pushups - 3 x 12 @ BW


4. Squat - 3 x 12 @ 245lbs

5. 24" Box Jumps - 3 x 12

6. Wide Leg Deadlift - 3 x 12 @ 90lbs


7. Assisted Pullup - 3 x 12 @ 40lbs assistance (going down in weight next week)

8. Decline Bench - 3 x 12 @ 145lbs

9. Bent Over Row - 3 x 12 @ 90lbs


Felt pretty good today, may have rushed a little bit. Wanted to maximize my time at home this afternoon relaxing. Came home and ate a handful of cranberries raw, which were so tasty! Trying really hard not to think about drinking beers tonight, but maybe I'll have a couple. Trying harder not to think about dessert, or fries, or chips, or burritos full of delicious seitan, or any of the shit that I want but continuously work off every week. It's not easy, but I'm sure you already knew this. Really wish I had my own gym at home where I could do the workout above. Getting sick of the ridiculous attitude I see at my gym. It has what I suspect to be a "prison yard" feel to it; mainly because most of the dudes there look like they've served some time. Had a good ending to the work week, which was very welcome. Thinking about applying to this job, but not really sure I am ready to leave my current position. Oh well, better get out and enjoy what is left of our fall weather; snow predicted for Monday...


Final thought.... Why is it, do you suspect, that I am capable of doing decline bench at the same weight as a regular (flat) bench press, with greater ease than the latter? Stronger upper pecs? Seems like my flat bench weight takes forever to increase in load. Frustrating.


See you Monday.

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Monday, November 11, 2013:


Sweet Sixteen Day


1. Jump Rope x 2 minutes

2. Triple Situp x 12

3. Side Plank w/ Crunch x 20*

4. Mountain Climber x 60 seconds

5. Angled Lunge x 12 @ 70lbs

6. Burpee to Jump x 15

7. Stability Ball Hamstring Curls x 20

- Rest 1 Minute -

8. Sit Up V Up x 20

9. Plank Hop-Overs x 60 Seconds

10. Single Leg Deadlift x 15* @ 35lbs

11. Squat Jacks x 60 Seconds

12. Front Squats x 15 @ 70lbs

13. Stability Ball Crunch x 25 @ 25lbs

14. Buttkicks + High Knees x 30seconds/30seconds

15. Straight Leg Deadlift x 20 @ 70lbs

16. Jump Rope x 60 seconds


Ugh, honestly, felt like I was going to puke after this one. Took a long while to cool down, even including standing in front of an open door, shirtless (it's about 50*F outside). Overate like crazy yesterday - got my hands on some dairy free chocolate chips, and almonds. Best. Ever. Still, nothing worse than nausea post-workout. Can't even really focus to type this out, so I'm gonna go. Have a good day everyone.

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Tuesday, November 12, 2013:


Giant Day + HIIT


1. Static Hold Incline DB Press - 3 x 10* @ 60lbs/ea (keeping DB's held up entire time, press each hand for 10 individually)

2. Bent Over BB Row - 3 x 10 @ 120lbs

3. Farmer's Walk - 3 x 60 seconds @ 90lbs


4. Assisted Pullups 3 Ways - 3 x 12 @ 30lbs assistance (wide grip, supinated grip, close neutral grip)

5. Pushup Plus - 3 x 20

6. Sprint - 3 x 60 seconds


7. Static Lunge + Curl & Press - 3 x 10 @ 50lbs

8. Stability Ball Tricep Pullover to Kickback - 3 x 12 @ 40lbs

9. Ladder Plank Walk w/ Shoulder Taps - 3 x 60 seconds


Great workout tonight, and really pumped about my pullups. When I did the wide-grip set I was clanking the weights against the rack, so I might have been able to go with less resistance. Really been working on pullups lately, so that was sweet. Also felt good to get a good sweat/pump in since I ate my face off yesterday - my wife made vegan donuts out of the Betty Goes Vegan cookbook. Donuts are my weakness... Well, anything baked, really. Anyhow, glad to be back after a day... wait, I trained yesterday. Oh well, onward and upward.


Dinner was a salad with bulgur, edemame, and pardina lentils; 339 calories, 24.12g protein, 7.14g fat, 33.96g carb.


Resting tomorrow, so see you Thursday.

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Thursday, November 14, 2013


Circuit Day


1. Weighted BB Lunge - 2 x 12* @ 80lbs

2. Squat w/ Medicine Ball Rotation - 2 x 15* @ 15lbs

3. Straight Leg KB Deadlift - 2 x 15 @ 100lbs

4. Alternating Medicine Ball Slam - 2 x 20* @ 15lbs

5. KB Jerk Clean & Press - 2 x 15 @ 25lbs

6. Dreya Roll - 2 x 15 @ BW

7. Piledriver Squat 2 x 15 @ 100lbs

8. Alternating Rotating Box Jumps - 2 x 10*

9. Medicine Ball Toss to Plyo Pushup - 2 x 20 @ 10lbs



Worked with trainer today. Felt good to get some lower body stuff in, and some exercises I haven't done before. The dreya roll is pretty sick for a core/lower body power exercise. First experience with jerk/clean/press too. Felt nice. Have a lot on the mind lately as my wife and I are considering buying our first house. I'm quickly finding why it is called one of the most stressful situations in life. Sour beer fest tomorrow!

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I don't think I've noticed this log before.. But I love it! Great training and food il be sure to follow!


Thanks, man! Good to be noticed. I've really been trying to keep things interesting, and working with my trainer helps a lot. I check out your log when I need to lift some heavy weights

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Whats the Dreya Roll?

Enjoy the sour beer fest!!


Dreya Rolls are something, apparently, that come from P90X, and are named after the girl who "invented" the move. Here's a video of a guy doing them, and is one of the better examples I could find on YouTube:



My trainer told me about these, but only after I showed him this video, which is something I want to work toward. How sick are these moves?!?!? My trainer noticed the modification on the Dreya Roll in this vid, specifically at minute 8:12. This guy is a beast!




The sour beer fest will be awesome, as it is an event hosted by New Belgium Brewing Co. Apparently they will give lessons on brewing in the style, and then provide unblended samples for the participants to make their own blends. It's going to be awesome!! I'll post some pictures.

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Friday, November 15, 2013:


Day of Rest + Sour Beer Fest


Jumped on here for a minute just to post the meal I made before going to the sour beer fest. I've read that it is best to eat something solidly nutritious before indulging in beer/booze, as you tend to loosen up and eat whatever garbage is put in front of you otherwise. So, with that in mind, I whipped up a nice curry, with garbanzos, zucchini, carrots, and this polenta we had in the cupboard. I placed it on a bed of bulgur, dusted it with smoked paprika, and added a little bit of sriracha for some heat. What do you think? Not surprising, it was pretty damn spicy, which I hope didn't destroy my palate before tasting all of these awesome sour beers (but probably did, dammit!). I just can't help myself around the sriracha!


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if i ever win alot of money im going to employ you to cook all my food, it looks so good



Haha, thanks man, I would love that. It's long been a dream of mine (like a retirement dream) to own a little breakfast shop that also serves beer (or is a brewery). A few years ago I went to this breakfast place in my hometown (before I was vegan), and had breakfast a few days in a row. I noticed how zen the line cook appeared as he made everything; and I was jealous.


The sour beer fest was awesome, and featured one of the barrel aged specialists from New Belgium Brewing Co.; this lady named Lauren Salazar. She was really knowledgeable about beer, and exceedingly passionate about her career. That is so refreshing to me for some reason. It's great to see someone totally lost in what they are doing, and not be jaded by shortcomings. Maybe I can be more like that if I surround myself with people who hold the same beliefs? Something to work toward.


Anyhow, came home and ate some peanuts, almonds, and a handfull of vegan chocolate chips. At the event I probably had a total of 4 beers, so roughly 800-1000 calories, plus some appetizers (crackers, mustard, grilled veggies, pickles), so in all, I'd say about an extra 1500 calories today. That makes about 2600 cals for the day, and no exercise (although I did manage about 20 pullups). That's enough for tonight... Inglorious Basterds is on the TV, and I wanna watch. One last thing... I noticed how they had a very veggie-centric offering tonight; despite also having "cold cuts" of meat available (gross, just gross). I couldn't help but think about how much more awesome it would have been if everyone there were also vegan.



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Saturday, November 16, 2013:


Bodyweight Day


0. Jump Rope - 1 minute

1. 3 Way Pullups (wide grip, supinated grip, close grip) - 3 x 5 each (3x15 total each round)

2. 3 Way Pushup (Divebomber, Offset, Diamond) - 3 x 10/5*/10 (3x10 total each round)

3. TRX Overhand Row - 3 x 15

4. TRX Twist - 3 x 10* (3x20 total)

5. Single Leg Press - 3 x 15*

6. TRX Hamstring Curl - 3 x 20

7. TRX Bicep Curl - 3 x 15

8. TRX Tricep Extension - 3 x 15


Hungover, so this was hard as fuck today. Also, finished up and feeling absolutely famished. I always find that I am really hungry the day after consuming something high fat (I gorged on peanuts and vegan chocolate chips after my last post - probably 1000 calories worth Just couldn't help myself. Have a bunch of annoying shit to do today, and it's already noon so I'm gonna go and get on with the day. Lunch was leftovers from last night. Have a good weekend!

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Shame about the hangover dude! :/ but at least you had a good time eh!

I like that you have a body weight day, that's a really good idea.


Thanks mate. After training, some clean food, and considerable hydration, I'm right S rain. Bodyweight training is no joke! I only did this today because I didn't feel like putting up with the dickheads at my gym. Did you train today? I'll check your log. These suspension trainers I bought have totally paid off.

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Been there man, I hate gyms.. Best to invest in some dumbbells

Yeah I trained this eve mate it's bed time for me aha. 10pm over here and I was kept up last night by some assholes letting off fireworks at 2am.. Chat soon bud!


Oh man, come the 4th of July our neighborhood gets lit up with fireworks for all hours of the night; and they last pretty much the rest of the summer, and even some random ones in the fall. I'd love to get some more dumbbells, but they are so damn expensive! Maybe one of those bowflex multi-DB's are in order?

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Monday, November 18, 2013:


Bodyweight Core & HIIT Day


0. Jump Rope - 1 minute

1. SitUp Vup x 20 | Triple Situp x 12

2. HighKnees/Buttkicks - 2 x 60 seconds

3. Stability Ball Pike - 2 x 15

4. Standing Mountain Climbers/ Core Jacks - 2 x 60 seconds

5. Side Plank w/ Crunch - 2 x 15*

6. Butt Up x 20 | Hi/Lo Static Hold Plank x 60 seconds (10 seconds each position)

7. Reverse Crunch w/ Pulse Up - 2 x 15

8. Weighted Stability Ball Crunch - 2 x 25 @ 25lbs


Quick set while my wife made dinner - sorry for not posting a pic. We had veggie soup with: broccoli, kale, corn, yams, garlic, onion, red beans, black beans, carrots, and.... sriracha! haha. Really ripped through this set today. Probably should have done a third round, but dinner was ready, and I was hungry/wanted to get on with the evening. Will probably do some upper body/hiit tomorrow. Gonna head out and watch this episode of The Sopranos (that piece of shit Phil Leotardo is gonna get his head split!).

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Tuesday, November 19, 2013:


Another Core Day + Lower Body


Worked with the trainer today, and did a couple rounds of the following circuit:


1. Dumbbell Swings - 2 x 15 @ 30lbs*

2. Oblique V-Up - 2 x 20*

3. Burpees - 2 x 25

4. Oblique Mountain Climber - 2 x 25* (basically Mountain Climber with knees outside of shoulders)

5. Goblet Squat - 2 x 15 @ 60lbs

6. Straight Leg Deadlift - 2 x 15 @ 70lbs

7. Decline Medicine Ball Situp & Toss + Side Taps - 2 x 20 @ 10lbs

8. Bosu Hyperextension Crunch (alternating legs) - 2 x 15* (these are brutal)

9. Laying Bicycle Crunch - 2 x 40*

10. Table Tops - 2 x 25


Nice circuit tonight. The oblique v-ups were killer, as well as the bosu ball work; I know I'm going to feel these tomorrow. Still having some weird shoulder/tricep numbness (not pain, really), especially noticeable when doing the table tops, and the DB swings. Wish that would just go away. Anyhow, came home and made a HUGE salad. Plus I brought in our palm trees from the cold weather. Can you believe we bought these from Ikea 4 years ago, for $20 each, and they grew from 2 feet to now over 6!!!



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Thursday, November 21, 2013:


Upper Body + HIIT Day (Giant Sets)


1. Incline Bench on Machine - 3 x 10 @ 150/145/145lbs

2. Bent Over Row - 3 x 10 @ 135lbs

3. Stablility Ball Pass Back Situps - 3 x 20


4. Power Pushup - 3 x 20 (basically a child's pose, to pushup, done on dumbbells)

5. TRX Rows - 3 x 20

6. Spider Jumps 3 x 60 seconds


7. DB Chest Pullovers on Stability Ball - 2 x 15 @ 55lbs

8. TRX Iron Cross - 2 x 15

9. Farmer's Walk - 2 x 60 seconds @ 90lbs


Worked with the trainer tonight, which was fun as always. REALLY looking forward to the weekend. Literally cannot stand to be around work, or anyone else, for the meantime. Just kind of negative tonight... A lot of inconsiderate douchebags at the gym, just totally fucking ignorant. Anyhow, I need to get my shit together for tomorrow. Here's what I ate for dinner:


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