LTV Training Log

LongTimeVegan · February 1, 2008

Thursday January 31, 2008:

Workout 5 of 36

Incline Curls:

10 x 45lb DBs

Tricep Cable Pushdowns:

12 x 80lbs

10 x 90lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Hammer Curls:

10 x 40lb DBs

10 x 35lb DBs

Overhead DB Extension:

10 x 70lb DB

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

One-Arm Preacher Curl:

10 x 30lb DB

Close Grip DB Press (palms-in):

10 x 60lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Overhead BB Press:

10 x 115lbs

8 x 115lbs

10 x 95lbs

DB Lateral Raises:

10 x 30lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

I was a little worried about how lifting would go after having a flu bug for 3 days, but I ended up having a great workout! It's been about 8 months since I've caught a cold or flu... Hopefully it will be another 8 months before I catch something again.

All my numbers are up as compared to last point in my workout cycle.

I did have a couple of good laughs at the gym tonite... When I went to do my preacher curls some guy had his sweatshirt hanging on the station, so I ask: "are you using the preacher curl station?" he responds "yes"...

The other station has a couple guys working on it, so I decide to wait for this one. A minute later, dude picks up the 70lb bar resting on the preacher curl station and starts doing standing curls!!! Oh yeah, you definitely need to use the preacher curl station to rest your gigantic 70lb bar between sets of STANDING CURLS!!! wtf???

When he set the bar back down, I immediately moved it back to the rack it came from (4 feet from the preacher station, I kid you not ) and let him know that "I'm going to go ahead and use the preacher station, since you're just putting your bar there between sets... "

The other funny thing I saw was this guy doing standing curls in the squat rack! It was especially funny given that his first working set involved the bar (45lbs) and he worked all the way up to 65lbs on his last set! In an ill equipped, or busy gym I might understand, but the rack with pre-loaded straight and EZ-Curl bars ranging from 20-90lbs in 5lb increments was not more than five feet from the squat rack!!! And none of them were being used!!!

I don't like to listen to music while I'm lifting since it interferes with my focus. As such, I consider myself lucky that there is abundant entertainment in the weight room to keep me laughing between sets...

-Chris

LongTimeVegan · February 2, 2008

Friday February 1, 2008:

Workout 6 of 36

Wide Stance Squats:

8 x 135lbs (warm-up set)

Wide Stance Squats (past parallel):

10 x 195lbs

8 x 195lbs

BB Lunges:

10 x 135lbs

8 x 135lbs

10 x 135lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Leg Extension:

10 x 120lbs

Seated Ham Curls:

10 x 240lbs

10 x 255lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Front Squat:

5 x 135lbs

10 x 105lbs

Lying Ham Curls:

10 x 120lbs

10 x 110lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Standing Calf Raises:

15 x 120lbs

14 x 120lbs

(these exercises were performed with 90 seconds rest between each set)

I am continuing to experiment with my wide-squat form. Tonight I went wider than usual with my stance and took it just below parallel (not ATG, but somewhere in between). This is the widest I've ever squatted, and the squat rack at my gym has a "diamondplate" metal floor. I was very nervous about my foot/feet slipping on some sweat or something. I think the next time I do these I will use the other station that has a rubber floor...

After squats and lunges, I was ready to go home.

Seated leg-extension and ham-curls gave me a chance to catch my breath. I decided to do front squats for my second set of squats and they were really hard. I've only done these one other time, and they were pretty hard, but not as hard as doing them AFTER back squats and lunges! I only made 5 reps on the first set, so I dropped the weight a bit. Did these pretty fast and deep (almost ATG). Having that bar crushing your delts really motivates you to knock these out quick.

My numbers are up on just about everything else compared to the last time I was at this point in my cycle. I was squatting a little heavier last time around, but my stance was much narrower and I wasn't going nearly as deep as I am now.

-Chris

xveganjoshx · February 2, 2008

Yeah buddy! Gotta get those wheels bigga!

LongTimeVegan · February 4, 2008

Yeah buddy! Gotta get those wheels bigga!

My inner thighs/quads are so sore today it's ridiculous. Luckily my delts are sore from the front squats... that serves to distract me from my legs from time to time...

Sunday February 3, 2008:

Workout 7 of 36

Incline DB Press:

8 x 60lb DBs (warm-up set)

DB Rows:

12 x 100lb DB

10 x 100lb DB

Incline DB Press:

10 x 80lb DBs

11 x 80lb DBs

9 x 80lb DBs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

DB Pullovers:

12 x 60lb DBs

10 x 60lb DBs

Dips (forward lean/wide elbows for chest emphasis):

10 x Bodyweight

12 x Bodyweight

9 x Bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:

12 x 180lbs

10 x 180lbs

12 x 180lbs

Incline DB Flys:

12 x 45lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Bent Over Lateral Raises (incline bench):

10 x 25lb DBs

Seated Plate Loaded Calf Raises:

17 x 135lbs

12 x 135lbs

14 x 135lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Got some really nice chest stimulation tonight... My chest was totally depleted by the time I got to dips.

Pretty happy about the numbers/reps on the DB Rows too.

-Chris

LongTimeVegan · February 5, 2008

Monday February 4, 2008:

Workout 8 of 36

Seated DB Curls:

12 x 45lb DBs

11 x 45lb DBs

9 x 45lb DBs

Lying DB Tricep Extension:

10 x 35lb DBs

9 x 35lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Concentration Curls:

11 x 35lb DB

10 x 35lb DB

11 x 30lb DB

Tricep Kickbacks:

12 x 35lb DB

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Reverse Grip EZ-Bar Curls:

10 x 80lbs

12 x 80lbs

10 x 80lbs

Dips (Tricep-Emphasis):

21 x Bodyweight

17 x Bodyweight

16 x Bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated DB Overhead Press:

10 x 55lb DBs

8 x 55lb DBs

9 x 50lb DBs

Upright Rows:

11 x 95lbs

10 x 95lbs

11 x 95lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

I felt kinda weak last night (especially on overhead press), so I was a little down after working out, but after checking my log I saw that I made gains on almost everything.

Nothing special to report other than very pumped biceps.

Workout took 55 minutes.

-Chris

LongTimeVegan · February 11, 2008

Sunday February 10, 2008:

Workout 1 of 36 (I'm starting over)

One Arm DB Rows:

10 x 100lb DB

12 x 100lb DB

10 x 100lb DB

Incline DB Press:

12 x 75lb DBs

10 x 80lb DBs

9 x 80lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

DB Pullovers:

10 x 60lb DB

Dips (forward lean/wide elbows for chest emphasis):

10 reps w/bodyweight

11 reps w/bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:

12 x 180lbs

10 x 180lbs

Incline DB Flys:

14 x 45lb DBs

12 x 45lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Bent-Over Lateral Raises (on incline bench):

11 x 25lb DBs

10 x 25lb DBs

Seated Calf Press (plate-loaded):

15 x 135lbs

14 x 135lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

A couple of weeks ago, I got sick for a couple days with the flu or something. Most of the symptoms went away, except for a little sore throat that continued to persist. I went back to training, since it wasn't that bad... Last Monday my throat started hurting pretty bad (hard to swallow food), so I stopped training. After three days of that, I decided to go see a doctor. I was diagnosed with a throat infection and prescribed antibiotics for ten days. Today is my fourth day of taking them, and my throat feels way better. Although my energy level isn't what it normally is, I decided to get back to the gym anyways.

Since I was basically just one week into my workout cycle, then took a whole week off as a result of the whole throat infection drama, I have decided to "re-start" it.

I was afraid I would be really weak on my lifts tonight, but I ended up doing pretty good. It felt really good to work out...

Was pretty strict with my rest periods, and the workout took 49 minutes to complete.

-Chris

hsorlando · February 11, 2008

I guess there must be a flu bug going around because everyone I know has recently felt lousy, including people on this board. I myself wasn't feeling 100% for about a week. Glad to hear you're doing better.

LongTimeVegan · February 12, 2008

I guess there must be a flu bug going around because everyone I know has recently felt lousy, including people on this board. I myself wasn't feeling 100% for about a week. Glad to hear you're doing better.

Thanks, hsorlando.

My sister was rocked with whatever I had for over two weeks! Seems like everyone I know is getting sick... Being on antibiotics definitely makes me way less scared of their germs. lol

Monday February 11, 2008:

Workout 2 of 36

Seated DB Curls:

10 x 45lb DBs

Lying DB Tricep Extension:

10 x 35lb DBs

9 x 35lb DBs

11 x 30lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Concentration Curls:

10 x 35lb DB

11 x 30lb DB

Tricep Kickbacks:

10 x 35lb DB

11 x 35lb DB

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Reverse Grip EZ-Bar Curls:

10 x 80lbs

Dips (Tricep-Emphasis):

21 x Bodyweight

18 x Bodyweight

19 x Bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated DB Overhead Press:

10 x 55lb DBs

8 x 55lb DBs

Upright Rows:

10 x 95lbs

10 x 90lbs

10 x 95lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Had a pretty nice workout today. I thought I'd be weaker after a week off being sick, but I didn't drop weight on any of my excercises compared to last week.

I played with my angles on the lying DB tricep extension tonight. I mimicked the motion of doing cable pulldowns with a rope, and got some nice contractions. I usually do more of a linear movement, but I think this might work better for me.

Workout took 51 minutes to complete. I couldn't find my girlfriend when I finished lifting (went kinda early and the gym was REALLY busy) so I did a few sets of leg raises (four sets, 12-15 reps), figuring she'd turn up eventually... which she did.

-Chris

LongTimeVegan · February 13, 2008

Tuesday February 12, 2008:

Workout 3 of 36

ATG Squats:

8 x 135lbs (warm-up set)

ATG Squats:

10 x 185lbs

9 x 185lbs

Lying Ham Curl Machine:

10 x 130lbs

8 x 130lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

BB Lunges (# of reps is per leg, not total):

10 x 135lbs

Straight-Leg Deadlift:

10 x 185lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Plate Loaded Leg Press:

10 x 410lbs

8 x 410lbs

9 x 360lbs

One-Leg Ham Curl Machine:

10 x 60lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Calf Press Machine:

22 x 400lbs (full stack)

13 x 400lbs

14 x 400lbs

One-Leg Calf Raises:

10 x bodyweight

12 x bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

This workout kicked my ass big time. I am definitely going to be paying for this for the next couple days.

Tonight was my second time doing ATG squats. Last time I bumped up to 195lbs on my last set. I knew my form would have suffered if I did that tonight, so not quite as heavy, but very good form.

Barbell lunges and Deadlifts were fun as always.

Pretty sure my heartrate was above 120 for the whole workout until I got to the calf press machine, at which point it came down a bit. I don't have a heartrate monitor, but I check it using the clock during rest periods. On leg days I usually wait for it to drop to 120 before starting my next set.

Workout took 60 minutes to complete (not including warm-up set).

-Chris

LongTimeVegan · February 16, 2008

Wednesday February 13, 2008:

Workout 4 of 36

Bent-Over BB Rows:

10 x 155lbs

10 x 165lbs

Incline DB Press (palms-in):

10 x 75lb DBs

10 x 80lb DBs

9 x 80lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Close Grip Low-Pulley Rows:

10 x 160lbs

9 x 160lbs

11 x 150lbs

Pushups (medium grip on knuckles):

22 x bodyweight

16 x bodyweight

15 x bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:

10 x 180lbs

12 x 170lbs

Incline Cable Crossover:

10 x 60lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Rear Delt Machine:

10 x 135lbs

10 x 120lbs

9 x 120lbs

Donkey Calf Raise Machine:

12 x 210lbs

10 x 195lbs

11 x 180lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Tonight I finally remembered to bring my workout log in from the car, hence the late update.

Workout took 46 minutes total.

I'm off to the gym now to hit bicep/tricep/shoulders.

-Chris

LongTimeVegan · February 16, 2008

Friday February 15, 2008:

Workout 5 of 36

Incline Curls:

11 x 45lb DBs

10 x 45lb DBs

Tricep Cable Pushdowns:

12 x 90lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Hammer Curls:

11 x 40lb DBs

Overhead DB Extension:

12 x 70lb DB

11 x 70lb DB

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

One-Arm Preacher Curl:

12 x 30lb DB

Close Grip DB Press (palms-in):

12 x 60lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Overhead BB Press:

10 x 115lbs

8 x 115lbs

11 x 95lbs

DB Lateral Raises:

12 x 30lb DBs

11 x 30lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Made gains on just about every exercise tonight. Gym was pretty dead which was nice.

Workout took 48 minutes to complete.

Tomorrow is another leg day... oh boy!

-Chris

LongTimeVegan · February 18, 2008

Sunday February 17, 2008:

Workout 6 of 36

Wide Stance Squats:

10 x 135lbs (warm-up set)

Wide Stance Squats (to parallel):

10 x 185lbs

10 x 195lbs

11 x 185lbs

BB Lunges:

10 x 135lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Leg Extension:

12 x 120lbs

Seated Ham Curls:

12 x 255lbs

10 x 270lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Hack Squat Machine:

10 x 140lbs

12 x 140lbs

Lying Ham Curls:

8 x 120lbs

10 x 110lbs

(these exercises were performed as compound sets, with 2-3 minutes rest between each exercise/set)

Standing Calf Raises:

18 x 120lbs

16 x 120lbs

15 x 120lbs

13 x 120lbs

15 x 110lbs

14 x 100lbs

(these exercises were performed with 90 seconds rest between each set)

Not too many people in the gym last night, which made for an easy workout. Except for the whole weightlifting part.

Did my wide-stance "ballet squats" in the squat "rack" rather than the squat "cage". This allowed me to go really wide with my stance, because there are bars on the floor that would prevent my feet from moving if they started to slip. I've read that these are supposed to be easier than regular squats, but for me this is not the case. As was expected, I almost lost my lunch compound setting these with heavy lunges.

Only one more plate on the seated ham curl machine before I max it out.

I was going to do front squats for my second set of squats, but my right shoulder was in serious pain. I think I slept funny on it and messed it up because it really hurt, even just moving 45lb plates around. It feels much better this morning, so I should be able to hit chest/back/calves tonight as scheduled.

Workout took a full 60 minutes.

-Chris

LongTimeVegan · February 19, 2008

Monday February 18, 2008:

Workout 7 of 36

One Arm DB Rows:

12 x 100lb DB

Incline DB Press:

12 x 80lb DBs

11 x 80lb DBs

10 x 80lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

DB Pullovers:

12 x 60lb DB

Dips (forward lean/wide elbows for chest emphasis):

12 reps w/bodyweight

10 reps w/bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:

12 x 180lbs

11 x 180lbs

Incline DB Flys:

12 x 50lb DBs

10 x 50lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Bent-Over Lateral Raises (on incline bench):

11 x 25lb DBs

12 x 25lb DBs

Seated Calf Press (plate-loaded):

15 x 135lbs

16 x 135lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Made gains on every exercise tonight.

It will be about three more weeks before I get back into low reps. I'm thinking One-Arm rows with 120lbs (biggest DBs my gym has) might not be out of the question.

I made pre-printed workout log sheets using excel that I can take to the gym on a clipboard, so I'm not scribbling on 3x5 cards anymore.

I feel so organized.

Workout took 51 minutes to complete.

-Chris

LongTimeVegan · February 21, 2008

Wednesday February 20, 2008:

Workout 8 of 36

Seated DB Curls:

12 x 45lb DBs

Lying DB Tricep Extension:

12 x 35lb DBs

10 x 35lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Concentration Curls:

11 x 35lb DB

Tricep Kickbacks:

12 x 35lb DB

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Reverse Grip EZ-Bar Curls:

12 x 80lbs

11 x 80lbs

Dips (Tricep-Emphasis):

25 x Bodyweight

22 x Bodyweight

17 x Bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated DB Overhead Press:

11 x 55lb DBs

8 x 55lb DBs

9 x 50lb DBs

Upright Rows:

12 x 95lbs

11 x 95lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Gym was pretty busy tonight, but still managed to keep my pace up and rest periods down.

After several months of observational study at my gym, I have concluded that there is some kind of strong correlation between doing half squats and not cleaning up the squat rack when you're done. I was doing my reverse grip EZ bar curls by the squat rack tonight and literally had to move to keep myself from laughing at this guy who was squatting. Usually the guys at my gym will start by squatting 135 almost to parallel, then do half squats for ALL their working sets. I think that there are a total of four other people besides myself who actually squat parallel or below.

A couple months ago some guy complimented my form and while talking about all the guys who do half squats he said: "the only thing that gets big is your head"... lol

So anyways, in addition to the guys providing me entertainment during my rest periods I had a nice workout. Kinda weak on Overhead DB Presses, but made nice gains on everything else.

I'm cycling my caloric intake down a bit right now. I'm starting to notice a bit of fat loss just after a few days... Planning on eating this way for about three weeks (unless I stop making gains). I will definitely go back to eating normally for the last two weeks of the program.

Workout took 49 minutes to complete. Weight is down to 213lbs despite the fact that I am gaining on virtually every exercise.

I am supposed to go to a concert tomorrow night, so I'm not sure if I'm going to be able to hit the gym. I've been taking WAY too many days off, and I need to find a way to change that.

-Chris

LongTimeVegan · February 23, 2008

Friday February 22, 2008:

Workout 9 of 36:

ATG Squats (warm-up set):

8 x 135lbs

ATG Squats:

10 x 190lbs

Lying Ham Curl Machine:

10 x 130lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

BB Lunges (# of reps is per leg, not total):

10 x 135lbs

10 x 140lbs

Straight-Leg Deadlift:

10 x 185lbs

10 x 190lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Plate Loaded Leg Press:

11 x 410lbs

One-Leg Ham Curl Machine:

12 x 60lbs

12 x 65lbs

(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Calf Press Machine:

22 x 400lbs (full stack)

15 x 400lbs

One-Leg Calf Raises:

12 x bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Workout took 65 minutes to complete.

Made gains on just about everything.

-Chris

LongTimeVegan · February 24, 2008

Saturday February 23, 2008:

Workout 10 of 36

Bent-Over BB Rows:

12 x 155lbs

11 x 165lbs

10 x 165lbs

Flat DB Press:

12 x 80lb DBs

9 x 90lb DBs

10 x 85lb DBs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Close Grip Low-Pulley Rows:

12 x 160lbs

10 x 160lbs

Pushups (medium grip on knuckles):

24 x bodyweight

18 x bodyweight

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:

10 x 190lbs

10 x 180lbs

Incline Cable Crossover:

10 x 60lbs

12 x 50lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Rear Delt Machine:

10 x 135lbs

9 x 135lbs

10 x 120lbs

Donkey Calf Raise Machine:

15 x 180lbs

12 x 180lbs

12 x 165lbs

(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Had a pretty nice workout tonight. Was a little worried at first because I had a weird pain in my right shoulder/neck area on my first set of bent-over BB rows... Stretched it during my rest periods and managed to make it through the workout.

I think the pain may have been related to my squatting last night. I keep trying to situate the bar further "down" on my traps during squats to minimize the mechanical disadvantage of being kinda tall. Last night I experienced a similar pain. Doesn't seem too serious as I feel ok now.

Decided to do Flat Press instead of Incline tonight just to switch things up a bit. It's been a while since I've done those, and I didn't get the weight right until my last set (too light, too heavy, then just right).

Tried to go lighter on Donkey Calf Raises so I could keep my reps higher, but my calves were still pretty fatigued from yesterday.

Other than that, nothing special to report.

Workout took 51 minutes to complete.

-Chris

LTV Training Log

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