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  1. That's perfect. I should've thought of that. I teach English and Humanities at a CC for the past 11-years. And, I've just learned to utilize the summers off for my health. Yesterday: DL: 5X5 @ 120 Rear Delt row: 2x10 @ 88 1x8 @ 99 DB Pullover: 2X10 @ 20 1x8 @ 25 Upright Shoulder External Rotation: 2x12 @ 15 1x8 @ 20 I threw some new things in there that I haven't done before. The DB Pullover was a complete disaster. My form was awful and no matter how many times I watched the videos, I was working my triceps more than my lats. I think I'm going to eject this one for next time. Otherwise, everything else went fine. I did some jump rope (lightly, as the high impact can jolt my hip) before hand and bicycles on the floor. Afterwards, I stretched out for about 15m. I think that helped. Meal 1: Banana Pear Ginger Cereal (Thrive recipe) 4.8f/34.1c/5.7p Almond Milk 2.5f/1c/1p Meal 2: Blood Booster Smoothie (Thrive Recipe) 13.5f/27.6c/7.7p Meal 3: Spinach and chicken seitan (homemade) salad 5.5f/15.6c/30p Meal 4: Hemp Protein and Almond Milk 6f/5.5c/22p Meal 5: 2 Naked Cutlets 5f/10c/22p Totals: 46gf/141c/114p 28.9%f/31.8%c/39.3%p 1356K I like the Thrive diet, as I feel energetic and regular while following it, but the amount of fat, regardless what is written about it, tends to scare me off. And, it doesn't seem to provide enough protein--sometimes as little as 40g/day which qwould be like .22g/lb of body weight @ 175lbs.
  2. Thanks for the input. I have read your blog quite a bit. I will definitely review those stretches. I think they may offer a big improvement. Time is usually at a premimum for me, but my teaching load ends this week, so I'll be able to dedicate more time to the non-lifiting aspects of my workout. I'm thinking of switching to the 5/3/1 for the time being, considering that it still targets the main lifts, but with less frequency on the squat.
  3. I found this recipe that for a mock chicken seitan that I really like. Here's the breakdown: 177 grams Vital Wheat Gluten 21 grams Almond Meal/Flour 1 tbsp(18 g) Soy Sauce 1 Tablespoons Nutritional Yeast 1 tbsp Olive Oil Plus some poultry seasoning It's a bonus because even my 11-year old will eat it. I really like it because for every 28g it's 17.5p/5.4gC/3.2g fat, which is a terrific protein to carb ration when eating vegan. I am not too familiar with the nutrition of it in terms of bodybuilding, like some say tofu should be limited because of its estrogenic effects (though I've read conflicting information about that). Any comments by those in the know on the pros/cons of seitan?
  4. Hey Dylan, thanks for checking in. Yeah, I'm all cool with my diet. I've actually been using the Thrive diet. It's time-consuming, so to streamline things a bit, I only make a few of the recipes and master those, but I feel great on that, even after only a few weeks. The lifting, on the other hand, has been frustrating. I had back surgery back in June and though I was cleared to exercise, I really tweaked my hip when I hit 155 on the squat. Since I was doing Strong Lifts 5X5, it's basically taken me out of all the lifts. The only one I can do without discomfort is the bench press, as with my set up at home I have to clean the OHP, which hurts my hip. I've been kinda depressed about it since I was 8-weeks in and seeing awesome results. I've been researching some dumbbell routines, as they are less demanding on my hip. I think I've found something that'll work for me. I'll continue with the squat and DL, but I'll have to drastically reduce the weight. It's kind of a mix of the two routines. Here's what I had in mind Day 1: Chest Squat Barbell Bench (I wanna stick with that) Lying Fly Incline BP Decline BP (not sure if I wanna do DB or BB with these) Day 2: Cardio Day 3: Legs Squat Lunge Calf raise Weighted Crunch Day 4: Shoulders OHP Rear Deltoid Row Front Raise Lateral Raise Day 5: Cardio Day 6: Arms Hammer Curl Dips Skullcrushers Alernating Curls DB side bends Day 7: Back Bent over row DL Squat Weighted Crunch Any ideas?
  5. Haven't been slacking. I had to take the Wednesday and Friday off because my hip just couldn't take the weight on the squats. I actually tried to reinitiate the workout on Saturday, hoping I could get back on track. I completed the warm-ups of the squats 1x45 just to get the kinks out. 1x100 and 1x120. I did 3x155 with some discomfort, but on #2 of the 4th set, I was in real pain and I had to quit. I waited a good hour and decided to at least get the OHP in, but I wasn't physically able to jerk the barbell from the bar---I just had no lower body strength. Here I am on Wednesday, and I still have some tenderness when I get up out of a seated position. The problem with the hip is that it eliminates all the lifts in the routine except the bench. I did bench on Wednesday 5x5 @ 122 without incident. I have a few questions that hopefully someone out there can help with: Is there maybe some pre-routine stretching I need to initiate more vigorously (or post)? Honestly, I don't do either. Anyone have some ideas for some stretches that could loosen up the hip? Obviously, I can still work most upper body muscles for the time being (curls, bench, dips, etc.) without hip pain. Should I focus on some of those iso exercises until things repair themselves? Missing 3 workout days (and presumably a 4th today) is getting to me mentally. Or, should I try sticking with weight below my current schedule for the ones that seriously press my hips (I'm 155 on squat and 170 on DL)? Is going lighter on the squats better than nothing at all? Will the regression be severe? I doubt I can do 155 on the squat or 170 on the DL, but I am guessing I can do 120 or so for each. Or is just leaving the hip be the best idea? I'm stubborn when it comes to this stuff, so I will always try to push myself.
  6. Week 8 Nov 5 Squat 5x5 @ 148 BP 5x5 @ 116 BR 5x5 @ 111 Ouch. Hip is flaring up something good. All the lifts went through without a hitch. Hopefully, the hip will chill out by Wednesday. Long day. Short post.
  7. Week 7 in the books 11/2 Squat 5x5 @ 143 OHP 5x5 @83 DL 1x5 @ 160 My hard drive hasnt arrived in the mail, yet. So I'm still stuck on this slow ass old laptop. I'll eschew the warmups, as I have a date, but I promise all the commensurate ones were included. To catch you all up on Wednesday: I have now failed on 3 of the 5 lifts. The DL, as noted in last post, I failed on Monday. But I re-upped the 160 and passed with flying colors, though the grip is getting extremely hard to maintain. I failed on the OHP a few sessions ago, reset the 78, and today did 83, so that's back on track. Plus, I reviewed Mehdi's book the other day and read that that lift is normally the first to fail. My ego isn't as bruised as it was before. On Wednesday, I failed on the BR at 111. #5 on each of my last sets I failed to bring to my chest. I dunno if that is important, but that is how I have been doing all of them, so I want to keep the consistency. 143 on the squat! Crazy, to me at least. I never squatted anything other than bodyweight before this work out. I was convinced today was going to be the day, as #1 and #2 seemed dicey. But, as per usual, the squats grew easier as I went along. That fascinates me. I know I've belabored this point, but it's the only lift where I seem to get better as I go along. My diet was the worst today in a long time. A girl who came to my office hours brought me a vegan burrito from her work. Who am I to refuse a young lady bearing gifts of food? Sure it was vegan, but it was a flour tortilla and had white potatoes inside. I've felt guilty all day because of that. But, I also felt elated that an early twenty-something was plying me with food. No stories fellas--I kept it all above board--professional ethics and all. Sure they're only 13.5" biceps, but this workout must be showing improvements! Again, I'm skipping the macros and breakdown because entering the data in the calorie counter website is painfully tedious on this machine. Let's hope my hard drive comes tomorrow. A question...I'll be going out of town for T-giving and am not sure I will have access to weights that week (I'll be there for both Wednesday before and Friday after T-giving)...I will try my hardest to get a friend to get me a guest pass, but who knows. Ok, the question is, will missing two days kill my progress?
  8. Yeah, boiled, whatever. I mean, that's going to get real boring, real quick. You'll have to start experimenting with spices you like. Throw them over some kale or spinach and make a salad out of them. Throw in basically any and every vegetable you like or have on hand. You obviously have the internet, so Google your ass off looking for recipes that appeal to you. A word of advice: try to keep it simple; otherwise, you'll start to slack-off because it'll be too time consuming. A great way is to find stew-like recipes or big pot recipes. Then you can make two at the beginning of the week and alternate them so you don't burn out.
  9. Hey there, I started Stronglifts back in Sept and I'm into week 7. It's great when you start getting higher and the results have been awesome. In this 7 weeks my thighs are already crazy bigger and my shoulders are popping. I was all excited because I finally fit into a medium shirt, now I can't fit into them again...but this time because of muscle! I eat a lot of Indian food in my diet. I would guess you can get your hands on some lentils and or chickpeas, that would be a great addition. Actually, a great substitute for the soy. I fall back on soy when I get lazy or rushed, which is more often than I like, but I try to limit it. Brown rice and other grains like couscous and quinoa must be around. Just eat clean and eat all the veggies you can get your hands on. Heck, you can even make your own rice or almond milk. But most of all...good luck!
  10. Week 7 10/29 Wasn't slacking, my friggin' hard drive fried on my laptop. Still waiting for the replacement drive to come in, but I dragged out my old laptop when I finally found it in a box inside a box inside a box. Getting to Mars might've been easier. Anyway, it's intolerably slow, but I wanted to get this up before I forgot. I wont bore you all with the tedious review of my past exercises, just catch you up to date with what's going on. I'm still on track and enjoying it. Squats 5X 133 (1x67/1x89/1x111) OHP 5x 78 (1x45/1x56/1x67) DL 1x160 (1x100/1x100/1x122) My last go round with the OHP I struggled with my form. I completed the 5x78, but I wasn't happy with how I struggled on #4 & #5 later in the set, so I decided to do an ego check and stick with 78 for this go round. It was much smoother and was probably the best idea. Man, those squats are getting killer. By week 10 I'll be at bodyweight (180) unless there's a set back. It's funny how with all the other lifts they get harder as the sets go on, but with the squats it always seems like set 1 and 2 are the most difficult. The idea that I'm not going to make it always creeps into my mind. Then, the stiffness seems to shake out of me and they actually get easier. I'm still feeling some discomfort, but most after I re-rack the weight and get it off my shoulders. The DL...oh boy. The grip is getting difficult at 160. I think I will go with 160 again on Friday, as on #5 I kinda stumbled (well, no "kinda," I did) backwards. With the form being lackluster, I shouldn't reward myself with a bump. I'll hold off on food since entering the data on this laptop is like trying to enter it with an abacus.
  11. Week 5 (2.0?) 10/22 I didn't skip a day, well I did, but not out of sloth. My hip was hurting after Wednesday's workout. I thought it could clear up by Friday, maybe just a little soreness, but it really didn't snap back. Had back surgery in June, so I figured I would err on the side of caution. It killed me to skip the workout as I was on the verge of being on Week 6. But, I guess being careful is better than being prostrate on the floor screaming in pain. I wasn't sure if I should continue the 5# increase after 4 days off or re-lift the weight from my last workout. Call it determination or call it ego, but I decided to continue with the increase. Squat 5x5 @122 (due to my configuration of plates, I had to go up 7#) (Warm-up: 1x5 @45/ 1x5 @ 60 / 1x5 @ 98) BP 5x5 @ 105 ((I lost count, I may have done 6x5) 1x5 @ 45/ 1x5 @ 55/ 1x5 @88) Row 5x5 @ 100 (1x5 @45/ 1x5 @56/ 1x5 @89) I can't say it was too much of a struggle. I was worried going in, but tried to clear my mind and just focus on the exercise, not the prospect of failing. Of course, the fact that my sciatica is flaring up was always in the back of my mind. 1226k 93C/134P/43F 29%C/41%P/30%F Not making good on my 8-hours, yet. Really, I just work too much and need my awake downtime at night. Maybe I'll sleep in 2013.
  12. Week 5 10/17 Squats 5x5 @ 116 (warm-up 1X5 @ 56/1X5 @ 67/ 1x5 @ 89/) OHP 5x5 @ 78 (warm-up 1x5 @ 45/1x5 @ 56/ 1x5 @ 67) DL 1x5 @ 140 (warm-up 1x5 @ 78/ 2x5 @ 111) Ok, first-off, coolest thing was loading the two 45's on either side of the bar. Have never busted out the big guns before. This is the first day-after where I feel a bit worked over. The weights are getting officially heavy at this point for me. Still need to work on getting more sleep. 6-hours last night. And, maybe 5.5 the night before. I was extremely tired for yesterday's workout. 7AM Apple 9AM Sprouted bread with pumpkin butter and almond butter 11:30 raw revolution bar, almonds 4PM Dates 6PM Almond milk, pea protein, Vega One 8PM Mushroom, spinach, carrot and tofu stir fry 1746K 170C/106P/81F 37%/23%/40%
  13. Thanks for the thorough introduction. I appreciate your candor regarding your beliefs and thought processes about your choices. Man, it seems like the bane of all us plant-based eaters to constantly have to explain ourselves. I used to try and be closeted with my eating choices, too. If I had a nickle for every time I've heard, "Man, how can you not eat bacon?" I'd be....well, you know how the saying goes. About 3-months into my veganism (I've been a vegetarian for 7-years prior to going vegan in 2012), I decided to embrace it. I mean, why should I feel shame or ostracized because I'm making the morally conscious choice? Because I actually care about myself and the living things on this living planet? It seemed counterproductive and counter-intuitive. And, quite frankly, way too stressful. To the people who exclaim, "Man, how can you eat not eat bacon?" The sane reply is "Man, how can you?" Of course, we are usually seen as the wackos. The world is often bass-ackwards! I prefer to say that I just eat plants, as labels often confound me, but I won't shirk the vegan label if people want to go there. Awesome that you came back into the fold. It's a beautiful place to be. Of course, each of us is in a different place, but for me, peace came when I shed the self-consciousness of having to "deal" with the carnivores and just embraced it. Say it loud, say it proud! Good luck! And, I look forward to more of your posts. Your writing is fantastic.
  14. Week 5 10/15 Squat 5x5 @111 (Warmup 3x5 @ 56/67/89) Bench Press @ 100 (Warm 3x5 56/67/78) Row @ 95 (Warmup 3x5 @ 56/56/67) Got a late start today, as I worked out my son at third-base for about an hour after school. Normally, I hit my workout at around 4PM, but that got delayed, then I had to teach my night class, so I didn't get it in until 9PM. Now I am kind of wired, and there's no way I am getting in 8-hours of sleep. My sleep is notoriously poor. I have never been a good sleeper. I think this will be my next goal--try for 8-hours/day. My hip has been a bit tender, but I've been able to work through it. I don't actually feel pain while squatting, but it is stiff afterwards. 7AM--Gala Apple 9AM--Navel Orange Noon--Vega one/Pea Protein 1PM--Sweet Potato 5PM--Brown Rice, mushroom, broccoli, and chicken seitan stir-fry 9PM--Vega One/Pea Protein/Almond Milk 1325K 164C/117P/26F 48%C/34%P/18%F Yeah, my calorie intake was on the low side today. This is actually closer to what I am used to eating each day. I like my splits more today. Maybe I am subconsciously on the low side because I weighed in at 184.5-lbs today which is about a 10-lb increase from when I started back in late August. I am sure some is water weight and some is muscle gain, so I shouldn't obsess, but that is my nature. I am willing to play this out because I know I am not even 50% through the program. My biceps are noticeably bigger. Which, considering I am not doing all kinds of isolation exercises on the biceps, is awesome. I'm not really sure how they are increasing so, since I never experience any sort of burn or strain in them. I was wearing a short-sleeve shirt at work today and one of the (female) co-workers commented in quite the exclamatory manner that my arms looked big(ger). So that was cool. And, my legs...well, there's no doubt they have increased in size. My hamstrings are at a size that they've never been before and the vastus medialis (yeah, I Googled that) is bulging (well, at least in my mind!). I'm digging it. I am curious about proportions: my right bicep is bigger than my left, but my left tricep is appreciably bigger than my right, as is my left pectoral muscle. Is my body just gonna play catch-up?
  15. No doubt. From what I hear from my crossfitting friends (who are both vegetarians who I am trying to convince to stop eating all animal products), the paleos have a big say there. They routinely catch a lot of crap from them. They tell me stories about how they brag about eating pounds of bacon or tons of tuna/seafood. I'm always amazed (beyond the blatant disregard for animals) because I wasn't aware that eaters in the Paleolithic times salt-cured pig flesh and ate foods hundreds of miles outside their community (we live in AZ, so seafood is nonsensical, considering it's not even remotely local). But, I am sure I don't need to point out the logistical fallacies of the diet to this crowd. Just felt like ranting. Awesome routine.
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