MoshxDeLaney

2.23.2012 bodyweight: 234 bench press - 45x5x2 95x5x2 135x5x2 175x5 205x5 235x7 incline dumbbell press - 60x10x5 t bar row - 115x10x5 scapula rotation - 5x10 10x12x3 superset with neck harness - 20x20 30x30 25 23 I felt a fair amount of pain benching tonight and it's still hurting now, but definitely not as bad as last week. I tried to do incline barbell presses, but it was not happening, so I settled for dumbbells. First time I had done any incline pressing in some time, so I kept it light. First time I did t bar rows probably in a few years.

2.21.2012 bodyweight: 232 deadlift - 50kgx5 70x5 100x5 120x5 150x5 172x5 195x9 glute ham raise - BWx10 10 10 8 7 standing cable crunch - 150x10x5 reverse hyper - BWx20x3 super set with neck curl - 5kgx20 18 16 New PR at that weight on the deadlift. Pretty stoked about that. A few of the Oly lifters at my gym were watching and cheering me on. It makes me really wish I had real training partners. That was also the most reps I've ever been able to do on GHRs, so I'm pretty happy with that as well. Definitely a good day in the gym. My left shoulder/traps/neck have been really sore all day. Probably a combination of what I did yesterday with an iffy delt along with some weird sleep positions last night. Thinking about scheduling a massage for myself tomorrow.

Thanks, Robert! This is a great place you've created for us.

Last week was a deload week, so I didn't even bother posting what I did. Suffice it to say it was similar to any other week, just lower volume and much lighter. Going through the motions, for lack of a better term. My shoulder has gotten much better, but still definitely not 100%. I wasn't sure how it would be for today's work out, so I just played it by ear. I ended up being able to do everything I needed to do, rather than just going really light, but it's definitely sore now. Not painful, just sore and tight. Should be fine. Anyway: 2.20.2012 bodyweight: 230 standing military press - 20kgx10x2 20x5x2 40x4 50x5 57x5 65x7 push press - 60kgx5x5 chin up - BWx10 9 8 6 5 dumbbell scapula rotation - 5x10 10x12x3 super set with neck harness - 20x20 30x30 23 20

Blackbird Pizzeria (6th street just off South) - 100% vegan, awesome pizza and cheesestreaks Govinda's (Broad and South) - all vegetarian, everything can be made vegan (all desserts are vegan) grill style, a Philly veg staple Cantina Dos Segundos (2nd street, Northern Liberties) - not a veg restaurant but lots of vegan options, killer burritos, all cakes are vegan Cantina Los Caballitos (16th & passyunk) - same as dos segundos, just a South Philly location El Camino Real (down the street from Dos Segundos) - similar to the cantina, amazing veggie wings New Harmony (9th between Cherry & Race) - 100% vegan Chinese, everything is awesome, super friendly Kingdom of Vegetarians (11th between Cherry & Race) - 100% vegetarian (can be made vegan) Chinese Sketch (Girard Ave between Columbia & Palmer) - hip burger/sandwich place with good vegan options, amazing vegan ice cream Grindcore House (4th and Greenwich) - all vegan coffee shop, now with full food and dessert menu That should keep you occupied for awhile. There are also some good options just across the bridge in Jersey if you ever make that trip.

Haha unfortunately not. I really should change my avatar.

Here's a video of me deadlifting from the other day 214 kilos for 5 reps. 100% raw. No belt, straps, any of that stuff. Sorry it's a little blurry, I think there was some chalk over the lens.

Just seeing this now. I live in Jersey, about 20 minutes outside of Philly. Glad to see you found a gym you like. I'm not too familiar with the gyms within the city, but I can tell you about a lot of good vegan friendly restaurants to check out if you're interested.

2.10.2012 bodyweight: 229 squat - 20x10x2 50x5x2 70x5x2 105x5 120x3 133x3 80x10 Woke up today and my shoulder was more painful than yesterday. There is now also pain shooting down into my wrist and the base of my hand. I had to squat with my hands wide out on the bar, as opposed to keeping them in, so I wasn't able to keep my back as tight. That coupled with a bad mood and no rest day between work outs this week made for a really shitty session today. I went to my chiropractor (my dad) and he said I most likely separated the muscle slightly. Not much I can do but ice it. Luckily next week is a deload week.

Ha! Thanks man. For some reason deadlifting always came pretty naturally to me. I just love the idea of it; it's such a primal exercise. I really do need to start including more Olympic work in my lifting. I lift in an Olympic gym. We have 10 platforms packed with bumper plates, which is where I do all of my squatting, deadlifting, military press, etc. I used to do it a bit in my late teens until I tore my rotator cuff doing heavy behind the neck snatch grip push presses. I need to get back to it though. Thanks for the advice.

2.9.2012 bodyweight: 229 bench press - 45x10x2 95x10 135x5 185x3 205x5 230x3 255x4 180x10x5 dumbbell row - 50x10 per arm 80x10x5 dumbbell scapula rotation - 5x10 10x12x3 On my heaviest set on the bench I lost control of the bar for a second and tweaked my shoulder. My form got sloppy, and I was able to fix it with it my back off sets so there wasn't any more damage done, but it's still fairly painful right now. Luckily next week is a deload, so it'll have some time to recover.

Keep me updated man

It's a program Whole Foods runs. Based on several different measurements (BMI, blood pressure, cholesterol, etc.) we become eligible for a higher discount.

Haha yes! I know exactly who you are now, I think. You were in Meantime, right? Yah man. Hah. Thats awesome. Meantime was awesome. Are you doing another band?

2.8.2012 bodyweight: 229 deadlift - 20kgx10 50x10 70x5 100x5 120x5 170x5 192x3 214x5 130x10x5 standing cable crunch - 140x15x5 reverse hyper - BWx22x3 super set with neck curl - 5kgx20, 20, 17 I had to give blood today at work for a biometric screening, so I had to fast for 8 hours before. Normally I would have eaten breakfast around 5:45 today, but I couldn't eat until after my screening, which was at 8:15, so that threw me off a bit. After that was over I stuffed my face to try to make up for the missed meal. All things considered, I'm pretty happy with tonight's work out. I took video of my last few sets of deadlifts, which I will upload in a bit.

Haha yes! I know exactly who you are now, I think. You were in Meantime, right?

I'm super jealous of your overhead press. It's one of the lifts I respect the most, yet I just can't get it to catch up.

Thanks man. I actually have some a few pages back. I'll try to get a video of my deadlifting tonight and some others this week. Good to see some other posters repping the vegan straight edge

2.7.2012 bodyweight: 230 standing military press - 20kgx10x2, 30x5, 40x5, 50x3, 56x5, 64x3, 71x3, 45x10x5 wide grip pull up - BWx7x5 dumbbell scapula rotation - 5x10, 10x12x3 superset with neck harness - 15x20, 25x30x3 My form on the military press felt off tonight, and I realized after my heavy set what I was doing wrong. I corrected it for my higher rep sets, and they felt way smoother and easier. I know I could have gotten at least one more rep with 71 kilos had I corrected my form earlier. Live and learn.

Sorry to hear man. I've been there before. I know it sucks and there isn't much that can be said in the way of comfort, but keep your head up; you'll make it through and come out stronger. Use this new emotion to fuel your lifting. And at least now you'll have more time to focus on yourself. PMA mate

2.3.2012 bodyweight: 229 squat - 20kgx10x2, 50x5x2, 70x3, 98x3, 112x3, 126x6, 80x10x4, 8 good morning - 40kgx10, 65x10x3, 9, 8 reverse hyper - BWx15x3 super set with neck bridge - BWx20 secondsx3 I actually brought my stance in a little bit from where it was, which was not as wide as a typical powerlifter stance. Definitely squatting like an Oly lifter now, and it feels pretty good. The reps feel more fluid, and I'm getting really deep. I'm toast after this session; looking forward to the weekend off from lifting.

2.2.2012 bodyweight: 229 bench press - 45x10x2, 95x5, 135x5, 155x3, 190x3, 215x3, 245x5, 175x10x5 dumbbell row - 50x10 per arm, 80x10x4, 8 dumbbell scapula rotation - 5x15, 10x22x3 super set with dumbbell shrug - 65x15, 75x15x3 A little disappointed with my bench tonight. I just couldn't get into the groove, and I was hoping for another rep on my heavy set. Oh well, there's always next week.

1.31.2012 bodyweight: 230 deadlift - 20kgx10, 50x10, 70x5, 100x5, 120x3, 157x3, 180x3, 202x6, 125x10x5 standing cable crunch - 130x15x5 reverse hyper - BWx21x3 super set with neck curl - 5kgx20x2, 16 Felt pretty good today. Definitely back on track. Hoping to smash some records in the coming weeks. Did a little research on the conjugate method today; might give that a go after this cycle of 5/3/1 is over.

1.30.2012 bodyweight: 230 military press - 20kgx10x2, 30x10, 40x5x2, 52x3, 60x3, 68x6, 45x10x4, 8 wide grip pull up - BWx7x3, 6, 5 dumbbell scapula rotation 5x15, 10x21x3 super set with neck harness - 15x20, 25x30, 28, 25 I can definitely feel my strength and and stamina coming back. I didn't get winded at all during my work out, so it's time to start pushing myself a bit more as far as shorter rest periods. My eating is back on track too, which is nice. Getting decent nutrition while on tour is tough, especially being vegan.

1.27.2012 bodyweight: 229 squat - 20kgx10x2, 40x10, 60x5x2, 75x3, 90x5, 105x5, 120x7, 80x10x3 good morning - 40kgx10, 65x10x3 reverse hyper - BWx20x3 First squat session in six weeks. Went better than I expected, to be honest. Reps felt smooth and I got really deep on them, way below parallel. I was breathing pretty heavily, so looks like I need to get back on my cardio game. Overall good session though.