Crystal

The gas is cheaper than what I was driving around! I was borrowing a friend's old '73 Chevy truck that got 10 miles to the gallon. My 4Runner gets 20 And Robert, LIFE IS GREAT as always 31 March 2009 - Tuesday *8 minute warm-up: eliptical Squat: 20 x bar, 10 x pistol, 3 x 15 x 95 lbs Fronties: 10 x bar, 10 x 65 lbs, 10 x 85 lbs, 10 x 85 lbs SLDL: 12 x 85 lbs, 12 x 95 lbs, 12 x 95 lbs Seated Calf: 20 x 25 lbs (active recovery, bruised up calf muscle yesterday out in the field) Power Planks: 3 x 60 seconds x 25 lbs *light stretching First real workout in weeks! Wow, where does the time go? Kept it light, higher reps than normal and less rest between sets - my legs are destroyed now!

Awesome, will do - I'm scheduled to arrive May 10th or so

Hi LocalBrada , here they are! My New Toy(ota): http://img.photobucket.com/albums/v389/vegancrystal/Spring2009/DSCF4190.jpg Its an awesome 1985 4Runner with 4x4 wheel drive, manual transmission, the works! http://img.photobucket.com/albums/v389/vegancrystal/Spring2009/DSCF4191.jpg http://img.photobucket.com/albums/v389/vegancrystal/Spring2009/DSCF4193.jpg My Weekend Fun: http://img.photobucket.com/albums/v389/vegancrystal/Spring2009/n1325253737_268203_813147.jpg I'm shooting my friends supressed .22 because it has cheaper rounds than my .45 cal

Holy Crap! I didn't realize how long it has been since my last post! Just got swept away by school for a bit there . . . Well, to update, I climb about twice a week indoors, squat & climb on Mondays (hit 195 lbs the other day on sqt), bench on Tuesdays (woot! Got 120 lbs yesterday), cardio on Wednesday, climb/shoulders Thursday, volunteer at a farm sanctuary Fridays and I keep my weekends open for fun like snowshoeing or shooting I also bought a new (to me) vehicle last week, I'll post piccies in a bit here!

15 Jan 09 - Thur DL: 10 x 95 lbs, 10 x 115 lbs, 10 x 135 lbs, 8 x 185 lbs, 9 x 185 lbs Jump Shrugs: 10 x 95 lbs, 10 x 115 lbs, 10 x 135 lbs Shoulder Press: 10 x bar, 10 x 55 lbs, 6 x 65 lbs, 6 x 65 lbs Front Lats: 10 x 90 lbs, 6 x 110 lbs, 6 x 110 lbs *stretching Lots of energy today - was a really good deadlift session

14 Jan 09 - Wed Quick and dirty session at the rock climbing gym. I was there just under an hour when two huge groups came and sort of took over the gym . Was okay, I felt great going in today so I was really cranking and I'm pretty pumped . Could have gone longer, but it's getting late anyway! Time to go home (I'm on the train now), my mom just made a batch of fresh cinnamon rolls that she recently modified to make vegan - such a huge step for her and so nice. I'm lucky to have such a great mother (and I'm pathetic enough to live at home to reap the spoils ).

Just another lovely winter day in Alaska!

13 Jan 2009 - Tues Bench: 10 x bar, 10 x 75 lbs, 10 x 80 lbs, failed on 10 x 85 lbs, 10 x 85 lbs Incline: 10 x bar, 3 x 10 x 55 lbs Decline: 10 x bar, 3 x 10 x 55 lbs *supersetted Rope Tri: 3 x 10 x 70 lbs Rope Crunches: 10 x 120 lbs, 10 x 130 lbs, 10 x 140 lbs Chins: couple, no full ones with palms facing out, then a couple negatives *stretching Holy crap, what a difference a few weeks away from the gym makes. My pecs/arms are weaker than a newborn kitten right now. I'm sure it will come back fast, but was sort of a surprise to me today. Also, school is kicking my ass right this minute. I'm hoping I find a nice balance soon as I haven't gotten a full nights sleep yet this week (was only 4 hours Mon night before above crappy workout). I can't function without sleep! Other than that, I'm strangely enjoying all my classes despite the workload so far .

12 Jan 09 - Mon Back to it. Squat: 10 x bar, 12 x 95 lbs, 10 x 115 lbs, 10 x 135 lbs, 8 x 155 lbs Box Squat: 10 x bar, 10 x 95 lbs, 10 x 95 lbs, 8 x 115 lbs SLDL: 3 x 10 x 115 lbs Seated Calf: 3 x 12 x 25 lbs *stretching Everything like wrists and backs held up today so it was a great workout .

Hey Robert, things are awesome: http://awesomenessonline.com/Portals/0/awesomeness_poster.jpg Okay, too much "How I Met Your Mother" over the holiday break from school, but that is all over! Classes begin TODAY, and its time to get back to the gym as well. Was out all last week because I had my wisdom teeth pulled, then the week before that I spent entirely at a local farm animal rescue (wrestling goats so they don't steel the pig's food does not count as training). Week before that gym was closed. OMG it has almost been a MONTH since I've been to the gym! AaaaaaAAaaaaa!!! I had better get some squatting in, stat!

19 Dec 08 - Fri 30 min cardio on an eliptical machine, then I still had tons of energy so did: Shoulder Press: 10 x 45 lbs, 10 x 55 lbs, 7 x 55 lbs, 7 x 55 lbs Reverse DB Flys: 3 x 10 x 10 lbs Still in Seattle, moving stuff around - I head home tomorrow afternoon, so sorry that I wasn't able to see everyone I wanted to!

17 Dec. 2008 - Wednesday - finally found a gym! Squat: 10 x bar, 10 x 95 lbs, 10 x 135 lbs, 10 x 155 lbs, 10 x 155 lbs, 8 x 165 lbs SLDL: 10 x 95 lbs, 10 x 115 lbs, 10 x 115 lbs Bench: 10 x bar, 10 x 75 lbs, 10 x 85 lbs, 10 x 95 lbs Rope Tri's: 10 x 30, 10 x 35, 10 x 35 lbs Chins: 4, 4, 2 x bw Power Plank: 2 x 1 min x 25 lbs Then home for lunch. Was going to stretch at home, but ended up doing other stuff instead . I really like this gym here, its called the Redmond Athletic Center. They gave me a free trial week, unlike the crappy Gold's I went to yesterday who wanted me to pay over $20 a day! Jerks. So glad to be working out again

Crystal Female 5'10" 135 lbs

Wow Phil, the difference from Feb to last month is awesome - I'm so inspired by your transformations! We still need to deadlift - maybe next week when I'm back in town?

13 Dec 08 - Sat Went snowshoeing in the nice soft fresh snow http://img.photobucket.com/albums/v389/vegancrystal/Dec2008/DSCF3873-1.jpg http://img.photobucket.com/albums/v389/vegancrystal/Dec2008/Edited.jpg 14 Dec 08 - Sun I went to the animal rescue, only got one photo because I wasn't there long: http://img.photobucket.com/albums/v389/vegancrystal/Dec2008/DSCF3861-1.jpg 15 Dec 08 - Mon I'm in Seattle, there was a bit of a family emergency and I flew up last night. Well, I flew to Portland, Oregon then drove up to Seattle. Got in really late. I'll probably be here for a week or so, hope I can find some sort of training to do while here!

Hi Robert! I'll probably be here for a week or so, I actually flew into Portland last night, but then drove straight up to Seattle in the dead of night. I'm helping my sister pack up her house and get it ready to sell. I'm not sure how long it will take but I will be here for a bit. I'd love to visit if I can while I'm here!

Hey everyone, I'm going to be in Seattle, WA for the next couple of days if anyone wants to meet up - just PM me!

11 Dec 08 - Thurs DL: 10 x 95 lbs, 10 x 135 lbs, 10 x 135 lbs - nice and easy Sumo: 10 x bar, 10 x 95 lbs, 10 x 95 lbs Shoulder Press: 10 x bar, 8 x 65 lbs, 8 x 65 lbs DB Incline Reverse Flys: 3 x 10 x 10s Lats: 10 x 120 lbs, 10 x 130 lbs, 8 x 140 lbs *stretching It was good to do those nice light deadlifts, but will definatly not do them again without straps. Was okay, but pushing it for sure. I also think I get more out of reverse flys than rows. Might try these instead for awhile. Also, just signed up for a 4-week long yoga class over Christmas break - looking forward to it

10 Dec 2008 - Wed http://www.budoseek.net/vbulletin/images/smilies/new/bunnyhop.gif - 45 minutes elliptical, 10 minutes recumbent bike. Now I'm on the train home and I am absolutely crashing. Can't hardly move and feel a bit ill because energy is so low, why didn't I grab a Luna Bar on my way out the office?! Oh well, will be home soon and I will eat a nice dinner

9 Dec 08 - Tues DB Bench: 12 x 25s, 10 x 30s, 10 x 35s, 10 x 40s, 6 x 45s, 6 x 45s DB Flys: 10 x 10s, 10 x 12s Rope Tri's: 10 x 70, 10 x 80, 10 x 80 lbs Cable Crunches: 10 x 120, 10 x 130, 10 x 140 lbs *stretching Both benches were taken when I arrived, so dumbbell benching it was! Good session, good day, but then afterwards I was a bit hungry and gorged a bit too much. Seems like diet is starting to take center stage for me right now!

8 Dec 08 - Mon Leg Press: 15 x 90, 15 x 180, 12 x 230, 10 x 250, 10 x 270 lbs LP Calf: 3 x 15 x 180 lbs SLDL: 12 x 95 lbs, 10 x 115 lbs, 10 x 115 lbs Power Plank: 3 x 1 min x 25 lbs *stretching Was super happy with the stiff-leg deadlifts today, didn't bother my hands, etc, at all . Gave those power planks a try today as well, killer stuff! I had to really struggle for those single minutes. Will have to keep these around.

6 Dec 08 - Sat Climbing indoors today, brought my brother out (not the one I took last time), and he tired out pretty fast so we weren't there long. Was fun to be back though http://img.photobucket.com/albums/v389/vegancrystal/climbing/6Dec08-Matt/P1000905-1.jpg Finished off the day with 1/2 hour on my parent's exercise bike, but just to work off all the pumpkin cookies I ate today (see food blog for recipe ).

Okay then, over Vega shakes? Raw smoothies? 4 Dec 08 - Thur DB Shoulder Press: 10 x 20s, 10 x 25s, 8 x 30s, 8 x 30s, 3 x 35s DB Bent Rows: 3 x 10 x 20s Lats: 10 x 110 lbs, 9 x 140 lbs, 8 x 140 lbs DB Shrugs: 20 x 30s, 15 x 35s, 12 x 35s *stretching Shoulder presses were hard, on the last set I couldn't get the dumbbells to my shoulders without doing a little mini-clean . These "back" days are getting pretty disappointing - does anyone have some good ideas of how I can work my back really well without deadlifting?! Something easy on wrists and for someone who has trouble holding more than bodyweight right now. Any thoughts appreciated

Over some nice herbal tea then? Or maybe vegan hot chocolate? I appreciate the concern, its nice to know you guys have my back if I do something stupid

@bodybag: I'm not trying to be a meanie, so read all this as if we are having a nice discussion over coffee . I'd still argue that I don't *need* a spotter. It would be nice, but: -I get sick of hunting down a stranger every week who never seems to spot properly. -I'm not a teenage boy (like all the articles you linked) so I'm not 1) new and 2) lifting ridiculous crushing-weights because I don't know any better. -If I ever did start to choke, I workout in a gym and not by myself so people would come running. In fact they did this time, but most stopped in their tracks as soon as the saw me SIT UP because the weight is so light. So yes, everyone should use a spotter and yes some day I might eat these words as I slowly suffocate (still don't see it happening), but will I for this sort of a workout? Probably not. When I'm doing one rep max attempts, or heavier weights then I always grab one. The next time you bench, put 95 pounds on the bar, bring it down to your chest, then sit up with it (as you guide the bar down your stomach so it doesn't drag), then you will know what I'm talking about! Its really not a problem . Thanks *steps off soapbox* 3 Dec 2008 - Wed http://www.budoseek.net/vbulletin/images/smilies/new/bunnyhop.gif - Yup, you guessed it. Cardio day 40 minutes eliptical, 10 minutes rowing. Took an easier pace today than lately. And I just wanted to mention that this morning I finally made it back to the small farm animal sanctuary that is located out this way . I love this place and am going to start working there regularly (probably Fridays). It was so great to be back and even see some familiar faces, its been 4 years since I'd been there so I wasn't expecting to see quite so many, can't wait to get into it more!