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lawsonsj

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Everything posted by lawsonsj

  1. Leg day feb 17 Warm up Front squat Bar x 10 x 2 Squat 90 x 10 x 2 130 x 10 150 x 8 180 x 3 Super set Leg press 90 x 10 180 x 10 270 x 10 360 x 10 Straight leg dead lift 90 x 10 110 x 10
  2. Feb 16 shoulders and biceps Hammer strength Iso- lateral shoulder press 45lbs on each side x 10 x 2 55 x 8 Barbell standing shoulder press Bar x 12 60 x 10 70 x 8 Upright rows 60 x 10 70 x 10 80 x 4 Barbell shrugs 130 x 15 180 x 10 Superset Barbell curls 40 x 10 50 x 10 60 x 10 70 Dumbbell side raises 10 x 15 15 x 12 20 x 10 Preacher bench dumbbell curl 20 x 12 25 x 10 30 x 10 Reverse preacher bench curl 20 x 15 x 2 30 x 15 Dumbbell hammer curl 25 x 10 30 x 10 35 x 10 Cable curl 55 x 12 65 x 12 75 x 10 85 x 10 95 x 10
  3. Back day February 14 Super set Hammer strength plate loaded row 90lbs x 12 140 x 12 180 x 12 200 x 10 Seated row 90 x 12 100 x 12 110 x 12 120 x 10 Superset Db row 55lbs x 12 65 x 12 75 x 12 85 x 8 T bar 45 x 12 70 x 10 90 x 8 V Bar pull down 90 x 12 100 x 12 110 x 12 120 x 10
  4. Chest and triceps today after an unplanned 5 day break Incline bench bar x12 80 x 12 100 x 10 110 x 8 Incline dumbbell bench 40 x 12 50 x 10 55 x 10 60 x 5 Barbell bench 130 x 8 x 2 Pec machine 80 x 12 90 x 10 100 x 10 Hammer strength bench 90 x 10 90 x 8 100 x 10 Seated overhead dumbbell extensions 40 x 10 50 x 10 55 x 10 V push downs. 90 x 10 100 x 10 110 x 7
  5. I am just now getting around to adding this workout February 7th Back Day Bent over row 60lbs x 12 70lbs x 10 80 x 10 85 x 5 T Bar 55 x 12 70 x 12 90 x 10 110 x 6 Super set Reverse shrugs 40lb bar x 12 60 x 12 80 x 12 90 x 10 110 x 8 Seated row 90 x 12 100 x 12 x 2 forgot to change the weight 110 x 12 120 x 10 Super set Hammer strength plate loaded row 90 x 12 180 x10 200 x 10 Close grip pull down 100 x 12 120 x 10 this one was hard 120 x 8
  6. Thanks everyone, especially MoshxDeLaney. I went to Blackbird Pizzeria tonight and the food was great. The folks at Blackbird also told me about Royal Tavern, Khyber pass pub and the Memphis Taproom. I don't think these places are all vegan but are vegan friendly. Thank you all so much and I will definitely check them all out.
  7. Thanks for welcome. I have lived here since July and would love any recommendations that you would have. Thanks a bunch
  8. So school started back today and one thing I am looking forward to is getting back to eating the way I like. I do so much better with food when there is structure in my life. So starting today I am also going to also post what I eat. Workout Chest & Triceps Chest Hammer strength incline chest press 25lbs each x 20 reps 45lbs x 15 55 x 13 65 x 8 Incline dumbbell 50lbs x 10reps 60lbs x 4 that sucked 55lbs x 10 Dumbbell bench 55lbs x 10 reps 60 x 10 65 x 6 Pec deck 70 x 12 80 x 10 90 x 10 100 x 10 Seated overhead dumbbell extentions 40lbs x 10 reps 45 x 10 50 x 10 Seated one arm overhead ext 15lbs x 12 reps 20 x 12 25 x 6 Triceps V push downs 90 x 10 100 x 10 x 2 110 x 10 120 x 6 One are push downs 30 X 10 40 x 10 x 2 Food First of all I did not get off to a good start today. My dog Rocky got sick last night from something and kept me up for a good chunk of the night. So I woke up showered and packed breakfast and lunch and headed off to school. During my first class I started to get hungry and so grabbed the bag of mini carrots that I brought (this is so not my usual breakfast. Any way here my food: Morning meal aka breakfast baby carrots 425g (15oz) Lunch Clementines 12 Pre workout 1 pint blueberries & 2 large bananas smoothie Post workout and dinner 1 banana, salad with 142 grams mixed greens: 1 pint grape tomatos, one avocado and juice from a lemon.
  9. As I said before, that video that you posted does nothing but spread hate. That youtube account, is from an extremist, someone who hates Jews, Blacks, and gays. If you want to have a real conversation about Jewish dietary laws I will be happy to discuss them, but I will not discuss that video because it was Nazi propaganda. If you want to have a conversation then let's start with some real dialogue so that we can all learn from each other, it not please don't post anymore stuff like this. Thanks Sandra
  10. Legs Feb 3, 2011 So I did make it to the gym after all. And was motivated to do some leg training. Legs used to be so easy for me to train and train hard, but as I get older it gets harder and not just physically but mentally as well. First up, Zercher Squats and I haven't done these since January 17th Zercher squats Warm up Bar x 10 x 2 biceps hurt from yesterday which makes it kind of a challenge to hold the bar 60lbs x 10 reps 90lbs x 10 130lbs x 10 Music: AC/DC's You Shook Me All Night remix and Thunder Struck Squats 90lbs x 10 reps 130lbs x 8 reps 150 x 6 reps 170 x 5 reps Traps hurt from yesterday's training. Music: Cameo's Word Up, Disturbed's Striken, & Blake Shelton & Trace Adkins Hillbilly Bone Low, low squats below parallel sitting and pausing. Haven't done those in years and wanted to see what it felt like. Of course I used to do this with a lot more weight 90lbs x 2 x 3 sets Music: John Mellencamp - Paper and fire, and The Village People - Go West Leg press 90lbs x 10 180 x 10 270 x 10 360 x 10 450 x 5 Music: Janell Monae -Tight rope, Def Leppard - Pour Some Sugar on Me Superset Straight leg dead lift 90lbs x 10 reps 110lbs x 10 x 2 Leg Extensions 70 x 10 80 x 10 90 x 10 100 x 10 120 x 10 Music: Disturbed -Animal, Snap - The power, Judas Priest -Breaking the Law, Robert Rudolph and the Family Band- Ain't Nothing Wrong With That
  11. If you are in the Philadelphia area come check out the Vegan Fest, March 20 at WW Mt., Airy sponsored by my Co-op Join Weavers Way Mt. Airy for Vegan Fest, a celebration of all things vegan, with product samplings, demos, and information from a variety of national and local vegan food producers. Among the highlights will be vegan products from Bhaggya’s Kitchen, Jyoti, Moshe’s, Fresh Tofu, Helen’s Pure Foods, as well as an assortment of great vegan products from Weavers Way Mt. Airy’s Prepared Foods Department. As always, there will also be plenty of fresh produce. The event will take place from noon to 4 p.m., Sunday, March 20, at our Mt. Airy store, 559 Carpenter Lane. http://weaversway.coop/index.php?page=e-news-feb-23-2011
  12. Normally today is a rest day and since this is my last day of vacation (I go back to school on Monday) I woke up early to tweak my resume. And sitting here on the computer I am starting to get motivated to do legs. So I may just head out to the gym in a few. I'll let you know what happens
  13. I've been following your journal whenever I can and checking in with your blog and youtube videos when I can and just wanted to say nice job You are making some real progress and I love your updates. I wish this forum was around when I started lifting (about 20 years ago) it would have been nice to see other women that want to build muscle. Any just wanted to say hi, oh and I always eat right before I workout and these days it's usually a lot of fruit.
  14. 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
  15. Welcome you will find this forum really helpful Sandra
  16. 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
  17. lawsonsj

    New

    No problem everybody's different. I know that I feel much better on this side of the fence I hope your experiment works for you and you stay a vegan. BTW If I can offer in any advice on your diet let me know. I have helped a lot of folks that are bodybuilders and powerlifters and folks that just want to get their food to work for them. Oh BTW here is a link to my journal viewtopic.php?t=27490 not to bad for a girl Take care Sandra
  18. BTW if you are lifting you are not resting. I would suggest read Robert's book and follow one of the workout routines in the book and make adjustments as needed. Also working each muscle group twice a week is really not sufficient rest for your muscles to grow. Since you like lifting one suggestion (of many) is to try an 5 and 2 split. Working out five days and resting for two. This could look like this: Day 1 chest Day 2 back Day 3 Shoulder Day 4 Biceps & Triceps Day 5 Legs Rest two days My current routine looks like this Day 1 Legs Day 2 Chest & triceps Day 3 Back Day 4 Biceps & shoulders Rest 2 or three days and start the cycle again viewtopic.php?f=24&t=27490 BTW we also say mad but not ace and good onya. Good luck with your training. This is a good board. I wish I had something like this when I was your age and I started powerlifting and then bodybuilding, it would have saved me a lot of mistakes
  19. lawsonsj

    New

    Welcome BTW my vegan diet started as an experiment too about 3 years ago. I have lifted weights for over 20 years and I've been a competitive power lifter and bodybuilder. I became a vegan for vanity reasons and I have stayed a vegan for other reasons but if this diet would have interfered with my ability to grow muscle and be strong I would have dropped it, luckily the opposite was true
  20. Training whenever you can is great but don't forget about resting. Your muscles actually grow when they are at rest. Resting is just as important as lifting. Also starting now is great, you will build a foundation that will last a life time, that is if you stick with it. And yes dope means good
  21. 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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