pelicanAndrew Posted January 22, 2007 Share Posted January 22, 2007 Well i've been extremely lazy lately and finally got back to lifting today. In my defense i had to work over break, and i had a nasty nasty cough. My goal is to cut major fat and still retain large muscles and big strength. I doubt my gains will be anywhere near as big as they were last year but i really don't care. I'm also conditioning myself for muay thai this summer. Tony Jaa has inspired me(along with ESPN muay thai fights). This is from saturday------ Bench [email protected][email protected][email protected] Startin low guys don't make fun of me. Laughing Deadlift(KG) [email protected][email protected] Seated rows(strict) [email protected][email protected][email protected][email protected] Side rows [email protected] Triceps Cable pull downs [email protected][email protected][email protected] Curls [email protected] Side Bends [email protected][email protected] Reverse Triceps pull downs [email protected] Tommorow is squats and tons of ab work. I'll probably do shadow boxing in my dorm room on days i can't make it to the gym for a full hour but have 20-30 minutes or so of spare time. Wish i had a bag here at school. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted January 25, 2007 Author Share Posted January 25, 2007 I got wayyyyy too drunk saturday and was quite hungover on sunday. So now for my dieting/lifting rules. NO midnight snacks(no more 5 burritos at midnight )Don't overeat!!!!(not too hard to do, but still gotta watch it)Eat more fruits and greens and less high gluten grains(cereals and brown rices etc. are still game)No more vegan chocolate/cookie binges!!!!! No more than 4 drinks at a time(srsly, hangovers do not help recovery time)No belts unless maxing out And now for my leg session Squats/good mornings [email protected](warm up)[email protected](GM)[email protected][email protected](GM)[email protected][email protected](GM) felt good gonna start at 2 plates after a 205lb warm up. GMs inbetween felt really nice on the back. I had some kick ass form on these squats too. Thank you disco-weightlifting mirrors. Shrugs [email protected](easy)[email protected] Apparently i didn't lose much strength here over break. Good deal. Lunges [email protected] per hand(god damn my legs were tight Leg curls [email protected][email protected] My legs felt like spaghetti, so now i'm gonna change, eat and shower, maybe head over to pep band a tad late!!!(or not, i'm a sub anyway) Link to comment Share on other sites More sharing options...
markc7 Posted January 25, 2007 Share Posted January 25, 2007 Good stuff. I like your set of rules; I think most of us would benefit from following something similar. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted January 25, 2007 Author Share Posted January 25, 2007 It's hard staying away from high gluten stuff cause i love pasta. Basically instead of eating pasta, i have a big plate of veggies or some Hummus and pita(not whole grain, but i eat far less of it because the hummus fills me up). Kinda wish i would've lifted over break. I just didn't feel very motivated for many reasons. Work, being dumped for Jesus, etc. Link to comment Share on other sites More sharing options...
CollegeB Posted January 25, 2007 Share Posted January 25, 2007 get some soy pasta. Its no gluten, recommended for diabetics, low carb, all that stuff. I got a box off amazon.com that was like 20 boxes of the stuff (like youd get at the store) for less than a dollar a box. also about the laughing, if someone laughs they're a jerk. Honestly we all had to start somewhere. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted January 25, 2007 Author Share Posted January 25, 2007 Yea, i got a little soft over break so i'm being tough on myself. Had maxed out at a 380 deadlift and could have easily maxed out at 400 but i decided to take a break. I did get some funny looks today in the weight room because i had my Vegan Bodybuilding and Fitness Shirt on. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted January 26, 2007 Author Share Posted January 26, 2007 Chest and back today. Was pretty tired thanks to that insane leg workout i did. Bench press [email protected][email protected][email protected][email protected] I was really tired on that last set. Way too tired. Gotta get my endurance back up. I'll probably stick to this ladder until i can get [email protected] with ease. Curls [email protected][email protected] Side Rows [email protected][email protected] Triceps cable pull down [email protected][email protected] Now i need to fold 4 loads of laundry and eat. And i'm buying tonight. A gift from me to my friends. I've decided to not drink at all because it's a waste of calories. I've also decided that on weekends i'm getting up early and doing some sit ups/planks and other ab work before i go lift. Sundays i'll probably do some cardio early cause the weight room doesn't even open till 4. This is shaping up to be a very solid and low injury risk lifting program. I like it. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted January 29, 2007 Author Share Posted January 29, 2007 Had to wait to do legs until today thanks to some hung over jockstrap frat boy who decided to not show up to work on Sunday. Grrrr Squats/Good Mornings [email protected][email protected](GMs)[email protected][email protected](GMs)[email protected][email protected](GMs) Felt great but i was getting tired fast thanks to a shit nights sleep. I was staying up late talking to that girl from Northwestern who i rave about constantly. Ab Cable Pull Downs [email protected] God damn these are hard Lunges [email protected](sooo fucking heavy)[email protected](better but wow) I think i may warm up with lighter lunges instead of going right into squats. Leg extensions [email protected] I tried doing Negative Incline Sit Ups(from that ab article that someone posted, sorry for forgetting your name ) but i strained my calf cause I'm a big goof. Probably will do some planks and crunches in a bit once i get some water. Back in the dorm room of course. My new way to do lifts is wayyyyy slow compared to how i used to. It really helps me stabilize my lifts and really helps with form so far. Also i definitely feel like I've worked my muscles way harder. I have yet to find a definite time for cardio but Wednesday might be it. We'll see. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted February 1, 2007 Author Share Posted February 1, 2007 Great workout today. Deadlifts [email protected][email protected] No belt baby!! SLDL [email protected] Gonna go bigger on the DLs next week. Bench [email protected][email protected][email protected] Felt really good. I'm takin bench way slower this time around. My form is going to be impeccable. Seated row [email protected][email protected] Shrugs [email protected][email protected][email protected] Curls [email protected][email protected] Triceps rope-attachment pull downs [email protected][email protected][email protected] Side Rows [email protected] I like doing the side rows last because i feel it more in my shoulders than if i do it before curls. Just had a big ol protein shake with vega, a crap ton of spinach, rice milk and strawberries and banana. Yummy. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted February 7, 2007 Author Share Posted February 7, 2007 My new routine started today. Woke up and did some HIIT training at 730. Only did 4 minutes, i'm adding an extra sprint on every time. I'm doing it on a bike and might switch to an elliptical machine for a tougher workout. I then rode at a pretty good pace for another 25 minutes. Deadlifts [email protected][email protected] Pretty rough with no belt. I think i need to stick around this weight before i get heavier or i'm going to hurt myself. Bench [email protected][email protected][email protected][email protected] Bench felt good. I was really super hungry at this point so i'll have to do some rows, curls and triceps either tomorrow or friday double time if i'm too sore. Still trying to figure this one out. I may just do some curls/rows/triceps early in the day after i bike. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted February 8, 2007 Author Share Posted February 8, 2007 Almost didn't lift but i'm glad i did. Squats [email protected][email protected][email protected][email protected] I didn't feel very comfortable with the last set at all. Gonna start at that same weight next time see if i can get 225 out 5 times. Good Mornings[email protected] Lower back was pretty stiff from yesterdays deadlifts so i layed off that. Seated Cable Row [email protected] Triceps cable pull downs [email protected] Easy. Curls [email protected] Also easy. Nice and slow too. Probably will up the reps next time. Abdominal cable pull downs [email protected] Felt awesome. I've decided saturday is going to be my legs day and sunday is going to be all about abs. Link to comment Share on other sites More sharing options...
pelicanAndrew Posted February 15, 2007 Author Share Posted February 15, 2007 Well my routine got a little weird thanks to a 250 lb shit faced irish man(i carried my drunk friend back to his apartment and his drunken stumble yanked my back weird) and about a foot of snow and 40mph winds. So i got back on it today. Squats(no belt) [email protected][email protected][email protected] Felt really good. Good Mornings [email protected] Abdominal Cable Pull downs [email protected] Side Bends [email protected] dumbell[email protected][email protected] Leg curls [email protected] Link to comment Share on other sites More sharing options...
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