sydneyvegan

I was getting exactly the same pain that you describe, but then again I have always had bad wrists. I have strapped my wrists ever since and I have not had the problem again... I use them with all curling type movements as well as any pushing movements that might put strain on my wrists... Once the pain went away and I was sure that it wasn't coming back, I concentrated on some strengthening exercises which helped as well...

Deadlifts 2 x 10 x 240 Box Squats 2 x 10 x 165 Bench 2 x 10 x 248 Dumbbell Shrugs 2 x 10 x 100 Preacher Curls 2 x 10 x 132 Rope Push Downs 2 x 10 x 160 Bench Dips 2 x 12 + 132 Calves 2 x 15 x 300

Clean and Push Press 2 x 10 x 132 Romanian Deadlift 2 x 10 x 264 Incline Bench 2 x 10 x 176 Lat Pull downs 2 x 10 x 180 Bent-over Rows 2 x 10 x 160 Dumbbell Shrugs 2 x 10 x 100 Chins 1 x 10, 1 x 8 Tricep Push downs 2 x 10 x 180

Warm-up sets are ok, just so long as you are not causing muscle fatigue... I was surprised how I have gained strength and put on muscle without the DOMS that I normally get from a workout. I use the lighter stages to concentrate on my form... My benching has improved heaps... I am lifting more with good technique.

Deadlifts 2 x 10 x 220 Squats 2 x 10 x 250 Bench 2 x 10 x 242 Dumbbell Shrugs 2 x 10 x 100 Military Press 2 x 10 x 66 Preacher Curls 2 x 10 x 127 Rope Pushdowns 2 x 10 x 140 Bench Dips 2 x 10 + 132 Calves 2 x 15 x 280

Cleans 2 x 10 x 154 Romanian Deadlift 2 x 10 x 264 Bench 2 x 10 x 236 Lat Pull Downs 2 x 10 x 154 Bentover Rows 2 x 10 x 154 Dumbbell Shrugs 2 x 10 x 100 Preacher Curls 2 x 10 x 120 Rope Push Downs 2 x 10 x 120 Calves 2 x 10 x 260

mm, I have been posting my current workout in the Training log section, I am finding that is is working well for me (I don't post the cardio days, as bike, treadmill etc don't really change) I haven't been able to train properly in the last few weeks due to work and other stuff, but I am getting good results. I'm finding the compound movements are building areas that isolation work never hits.

Deadlifts 2 x 10 x 210 Squats 2 x 10 x 240 Bench 2 x 10 x 230 Chins 2 x 10 Dips 2 x 10 Shrugs 2 x 10 x 88 each hand Preacher Curls 2 x 10 x 110 Bench Dips 2 x 10 + 120lbs Calves 2 x 10 x 240

Box Squats 2 x 10 x 155 Power Cleans 2 x 10 x 132 Romanian Deadlifts 2 x 10 x 264 Bench 2 x 10 x 220 Chins 2 x 10 -70lbs Bent over Rows 2 x 10 x 132 Shrugs 2 x 10 x 88 each hand Preacher Curls 2 x 10 x 100 Rope Push Downs 2 x 10 x 100lbs Calves 2 x 10 x 200lbs

1. Nutritional Yeast 2. Spirulina 3. Wheat Grass Some of VP's favorite foods

Deadlifts 2 x 10 x 200lbs Squats 2 x 10 x 220 Bench 2 x 10 x 210 Chins 2 x 10 Dips 2 x 10 Shrugs 2 x 10 x 77 Barbell curls 2 x 10 x 77 Bench Dips 2 x 14 + 110lbs Calves 2 x 10 x 180 Military Press 2 x 10 x 66 each hand

Box Squats 2 x 15 x 132 Clean and Push Press 1 x 14 and 1 x 13 at 110lbs Romanian Deadlifts 2 x 15 x 220lbs Bench 1 x 15 and 1 x 14 at 210lbs Chins 2 x 12 (-80lbs) Bent over row 2 x 15 x 110lbs Shrugs 2 x 15 x 66lbs each hand Barbell Curls 2 x 15 x 70lbs Bench Dips 2 x 15 + 90lbs Calves 2 x 15 x 140lbs

Deadlifts 2 x 15 x 170lbs Squats 2 x 15 x 200 lbs Bench 2 x 15 x 200lbs Chins 1 x 15, 1 x 12 Dips 1 x 12, 1 x 10 Shrugs 2 x 15 x 39 each hand Rear Lat Raises 2 x 15 x 33 each hand Military Press 2 x 15 x 55lbs each hand Preacher Curls 2 x 15 x 85lbs Rope Pull Downs 2 x 15 x 90 lbs

Box Squats 2 x 15 x 120lbs Clean and push press 2 x 15 x 100lbs Bench 2 x 15 x 192 Chins (pronated grip) 2 x 12 (-90lbs) Seated row 2 x 15 x 200lbs Shrugs 2 x 15 x 55lbs each hand Barbell Curls 2 x 15 x 60lbs Bench Dips 2 x 15 + 55lbs Calves 2 x 15 x 120lbs

Hmmm not quite.... Maybe a slightly fatter version of,

Day 2, I haven't trained for the last 2 days, I have been snowed under at work and I have felt really, really flat.... Deadlifts 2 x 15 x 130 (it felt good, I am still a little worried about deadlifts since I hurt my back a while ago, so I am starting pretty light and concentrating on form) Squats 2 x 15 x 175 Bench Press 2 x 15 x 185 Chins 2 x 12 Dips 2 x 12 Shrugs 2 x 15 x 50lbs each hand Rear lat raises 2 x 15 x 27.5 each hand Military Press 2 x 15 x 50 each hand Dumbbell Curls 2 x 15 x 38 Tricep Push Downs 2 x 15 x 180 I didn't have time to train calves today, but I am playing volleyball tonight so they will get a pretty good workout...

For me it is Hard Trance... Stuff like Archie, Bexta (Australia DJ's) and Yoji Biomehanika... If I imagine I'm under the lasers with 10000 seething sweaty half naked bodies, it makes cardio that much easier....

I use to have trouble with shin splints until I did a lot of cycling using clip-less pedals... If you use the bikes at your gym and concentrate on pulling up as well as pushing down on the pedal (using the straps they have on the pedals) it will help build up all the muscles in your lower leg... This along with the stretches mentioned above and the cross trainer etc, should help....

New Routine.... Yay Day 1 Light Box Squats - 2 x 15 x 100lbs Clean and Push Press 2 x 15 x 90lbs Flat Bench 2 x 15 x 175lbs Chin Ups (Pronated Grip) 2 x 15 (- 100lbs) Seated Row 2 x 15 x 200lbs Shrugs 2 x 15 x 45lbs each hand Barbell curls 2 x 15 at 33lbs Bench Dips 2 x 15 + 45lbs Calves 2 x 15 at 100lbs

As a member of the folliclely challenged Vegan club, I might as well comment (I prefer the term shaved head rather than bald!!!) Vin Diesel... Not a great Actor, but mmmmm I'd have that body....

Hey Bloom, Great to see Another Vegan from Sydney... Drop me a PM if you like and we can compare notes... Chris

Arms Chins 10,9,9 Dips, 12, 11, 9 Bicep Curls 2 x 10 with 45lbs dumbbells 2 x 5 with 50lbs dumbbells Cleans 3 x 6 at 200 Rope Push-downs 1 x 10 at 90 1 x 10 at 110 1 x 10 at 120 1 x 8 at 120 Bicep BB Curls 3 x 10 at 65lbs Straight bar Tricep Push-downs 3 x 10 at 200 Preacher Curls 4 x 6 at 110 Weighted Bench Dips 4 x 20 + 45lbs Next Week I start my New HST style workout... Should be Fun

Loveliberate - HST is Hypertrophy Specific Training, for more details check out Daywalkers training Log. Daywalker - I need to lose some bodyfat, so I might try that plan from next week and see how it goes, if I think I need more lifting days I will change it... Thanks Chris

Legs Deadlifts 1 x 12 at 132 1 x 8 at 220 1 x 10 at 220 1 x 9 at 220 Romania Deadlifts 1 x 10 at 132 1 x 10 at 175 1 x 10 at 220 1 x 10 at 265 Box Squats 1 x 12 at 90 1 x 10 at 175 1 x 4 at 175 Machine calf raises 1 x 20 at 200 1 x 20 at 220 1 x 20 at 260 Leg Press 3 x 20 at 300

I'm thinking of switching to a HST style routine working out 3 times per week. My goals being to improve strength over all but also to lose bodyfat... With this in mind I was thinking of doing Cardio on the days when I am not lifting, so the week would look something like this. Monday - Weights Tuesday - Cardio Wednesday - Weights Thursday - Cardio Friday - Weights Saturday - Rest and socialising Sunday- Rest and socialising I was just wondering if anyone has any thoughts on this