BeansNBroccoli

I feel like a need a full hour of downtime to recover after heavy squat days. My hams are going to be screaming tomorrow, I can already feel it. Also, I tried the standing calf press machine at my gym and broke a ton of blood vessels in my shoulders (didn't notice until I got to the locker room to change... oops), so I don't think I'll be doing that again. There's an incline leg press machine though so maybe I'll get in there to hit calves every once and awhile... I never hit them directly because I don't often feel like they need it but I was in the mood today squat 10x95lbs 5x145lbs 5x5x165lbs bent over row 4x10x75lbs (superset with...) standing calf press 4x10x340lbs SLDLs 10x115lbs 3x10x125lbs wide grip lat pulldowns 10x80lbs 3x10x70lbs

Hey man, how's training this week? Surviving round 15 of polar vortex alright? I got in a solid bike ride last weekend but I just can't wait for it to warm up around here... Stay strong!

Wall squats are awesome for getting your form perfect! They're a challenge even if you think you've got it down. Another option is maybe throw in front squats now and again? Because you're bearing the load ~6-8" more forward, your back basically HAS to stay straight or you'll dump the bar, so it's an excellent accessory for getting that form 100%. Maybe take a vid of your squat sessions to keep a better eye on your form too? Log looks great though! Keep it up!

Hey man, all lookin really good! You'll get to that 200 lbs in no time!

There are a tons of logs on here, and I think the overall preference is towards barbells and compound movements, so for that you can probably hit the log section and start anywhere. If you're interested in someone that could give you some good ideas for working in on machines, I believe HIT Rob does some machine work and he's got a really interesting log in general - so maybe that's a good place to start! Good luck!

Hey there! The first thing that jumps out at me about your routine is the reliance on machines... which I would urge you to move away from, at least for the most part. Most people will see the most progress from focusing on compound lifts - mainly the big three (bench, squat, deadlift). Also, any accessory work that you can do with a barbell is going to largely be more effective than accessory work with machines. You may want to look into beginning strength training programs such as Stronglifts 5x5. Even if your end goal is more bodybuilding than powerlifting, getting a base level of strength from a beginning powerlifting program can be really effective to jump start bodybuilding. Another thing to think about is that a lot of people who are just beginning strength training will be able to recover quicker (due to lifting lighter weights) and may be able to progress more quickly by using whole body workouts 3-4 days a week instead of trying to do a split routine (like what you've got right now). Split routines may be more effective for more advanced strength athletes because then those working days can be used somewhat as recovery days while you work other muscle groups. Starting to hit those big compound lifts will make working the whole body in one session a lot easier. Any more information about body composition, diet, etc would help people give you advice possibly a little more tailored to your situation.

Time was a little limited in the gym today and I stuck with a more bodybuilding type rep scheme and tried to hit most of the lifts with supersets. Bench felt good today, actually felt pretty strong. I'll be sticking with 5x5 for my squat and deadlift days, though. bench press 10x45lbs 10x65lbs 3x10x70lbs (last three superset with...) incline reverse fly 15x10lbs 2x10x15lbs shrugs (w/thick bar for griiiiiiip) 3x10x115lbs (superset with...) weighted decline sit ups 3x20x25lbs bench dips 3x15 (superset with...) alternating dumbbell ohp 2x20x20lbs incline dumbbell fly 3x12x15lbs

Hey Asparagus! I need a couple things changed I hit squats 10x145lbs which I calculated out to 193lbs or 87.5kg, and new deadlift 1RM tested out at 250lbs (113.5kg). Bodyweight stable. Thanks!!

Yesterday was epic. EPIC! I got a new 1RM on my deads and basically just lifted like an animal for an hour and a half. I felt and feel fantastic. This morning I went for a little 2 mile morning jog with my girl. Not too much distance but at least we were out moving despite the cold! I haven't gone for a run in probably 4-5 months, but today I felt so good and strong. Not sure why, after a heavy leg/back day yesterday, but it felt awesome. I'm blaming the stiff legs, making my hammies all supple hah Deadlifts 10x45lb 10x115lb 5x145lb 3x185lb 3x205lb 2x225lb 1x235lb 1x240lb 1x245lb 1x250lb Front Squat 10x45lbs 4x10x95lbs Cable Rows 4x10x90lbs Preacher Hammer Curls 3x15x15lbs (superset with...) Weighted Decline Sit-Ups 3x20x25lbs Straight Arm Pulldowns 15x40lbs 15x50lbs 15x60lbs Dumbbell Rows 2x15x45lbs

I got my straps last week and I've used them a handful of times... Honestly I don't like them so far. I'll still use them I think occasionally, but they feel so unnatural to me. Maybe I need to get used to them? Chalk might just be the thing for me

Welcome to the forums! There's definitely a lot of people here to talk about vegan fitness and fitness in general I've found the best thing for accountability for me was to start up a log - that way you've got a record of what you've been doing to look back on and other people can comment to help keep you motivated! Browse through some forums and start posting a little, you'll find accountability buddies in no time

Quick tip - if you're trying to work yourself up to doing pull ups you may want to consider either working negative or assisted pull ups into your regimen. Lat pulldowns (if you have access to a machine) are also a good exercise that will get you closer to your pull up goals. Good luck!!

Hey Edens check this one out 1122 lbs and his lockout is way stronger. this guy is so impressive

i totally didn't keep it light for squats today. oops. calculated out, i've got a new 1RM for squats at 193lbs (87.5kg). i plan to test real 1RMs in a few weeks and i'm hoping to hit 200lbs for my squat... we'll see! my quads don't fit in jeans anymore, can it be shorts weather yet? i think i might have bumped up my weight to ~127 lbs, but who knows how long it'll last... at least my hunger has been out of control which helps me eat enough. squats 10x45lbs 10x95lbs 10x115lbs 10x135lbs 2x10x145lbs wide grip pulldowns 4x10x80lbs straight leg deadlifts 4x10x115lbs (used wraps, grip not excellent today and didn't want to push it) face pull 10x30lbs 3x15x40lbs

You're just destroying it! And BTW, about the guy who told you that you should be lifting more with deads and squats than bench press - it's different for everyone. In general, yeah, most people can dead and squat more than they can bench. But you should be pushing what feels good and effective for you, don't worry about what people do "in general." If 50kg feels good and like a solid expenditure of effort all around, then by all means keep push/pull/squatting 50kg. I have a hunch that you'll start to see those numbers separating out a little bit more as you keep on training, though

Yesterday did not feel excellent... and I suppose that's why I'm taking a little bit of a lighter week. I'm so sick of the dark and the snow and the winter, it's really sapping my energy. Regardless, I'm trainin. I'm getting stronger. Today I'm in for squats and hopefully that'll feel a little more solid. bench press 10x45lb 4x10x65lb dumbbell shrug 4x10x65lb weighted decline sit-ups 3x15x30lb incline dumbbell press 10x20lb 12x20lb 2x10x25lb

Yesterday did not feel excellent... and I suppose that's why I'm taking a little bit of a lighter week. I'm so sick of the dark and the snow and the winter, it's really sapping my energy. Regardless, I'm trainin. I'm getting stronger. Today I'm in for squats and hopefully that'll feel a little more solid. bench press 10x45lb 4x10x65lb dumbbell shrug 4x10x65lb weighted decline sit-ups 3x15x30lb incline dumbbell press 10x20lb 12x20lb 2x10x25lb

Last heavy day for the week before next week's deload. My straps didn't come in the mail yet so I got all of my warm up sets with double over grip and my working sets cross grip. Front squats are the bomb, I'm super into them these days. They make me feel really strong. deadlift 10x45lb 5x115lb 5x145lb 3x185lb 5x5x205lb cable row 5x5x110lb front squat 10x45lb 5x75lb 5x5x105lb alternating incline hammer curl 5x5x20lb one arm dumbbell row 5x5x65lb weighted decline sit ups 3x15x30lb barbell curl w/fat grip bar 20x45lb 2x15x55lb

Yeah, I've been really happy with the lower body strength gains since starting 5x5!! I might switch up what I'm doing for upper body days but I think for lower it's a keeper.

this week has been rough, body-wise. i haven't been at 100% but i've been getting into the gym and going as hard as i can anyways. since i've started going to a new gym i've had to change a few lifts because there are quite literally no machines at this gym, but that's for the best i think. OHP was really rough at the end of the day today. i've decided that i'm going to deload a little next week and then come back into another round of 5x5 stronger than ever. i'll still finish out this saturday with big deadlifts, though! i've got straps in the mail that should be here tomorrow, and i'll be going for 205# 5x5. i feel pretty strong about hitting that. close grip press 10x45lbs 4x5x70lbs 7x70lbs (felt strong after the last five so i pushed out a couple extra) weighted decline crunch 3x10x25lbs upright row 2x5x70lbs 2x5x65lbs 2x7x65lbs bench dip 3x10 ohp 6x45lbs 3x5x65lbs 5x55lbs

today i felt a little like throwing up by the end of my session. shit's getting heavy. squat 10x45lb 10x95lb 6x125lb 5x5x155lb bent over row 5x5x80lb chin ups (no assistance!!!!!!!! but okay maybe a little sloppy it'll get better) 4x5 1x4 SLDL 5x5x150lb wide grip lat pulldown 10x80lb 4x5x90lb

I agree that glute ham raises are an excellent way to hit your hammies, but I think plenty of people can completely them without assistance don't be frightened off by that, go for it!

Hey VSP, quick question. Do you have any recommendations for wrist straps? I'm thinking really seriously about picking some up after watching some terrifying videos of bicep tears, but I'm not sure if there's different things I should be looking for in a good strap. Thanks!

hell yeah you'll get there! that's a lot of weight to be hoisting around like that!

How's progress on those deads comin???