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Everything posted by jsalem978

  1. Hey all, Car accident really screwed with me more mentally and financially than anything. I felt some decent whiplash that kept me down for a bit, but it really just screwed with my head, and was the icing on the cake to an already very stressful time in my life. Working out was one of the only things I had to keep my head clear. I slumped into a pretty deep depression after this. A handful of other things were part of the problem, but the car wreck put me over the edge. I've recently made a turn around in my thought process, after intervention from friends. I'm back at school, taking 6 classes. I'm back at work, almost full time. My plate is already more than full, but I want to be back in the gym. Who could recommend me a simple, 3 day regiment that I could fit around my hectic schedule? I've also realized that I need to eat like a damn elephant if I want to see some results. What are quick, easy meals that you guys take on the go with you? Thanks guys, Joe
  2. Got in a car accident on the way to the gym yesterday. Leg day skipped. Hopefully I can get a car soon enough to stay consistent.
  3. 11/6 Felt extremely frustrated at the gym today. Too many talking heads chatting around me, not acknowledging personal space. A guys ass was damn near in my face standing over my bench when I was trying to do flyes. Some woman came over to the strength training area for no other reason, it seemed, other than to stand around and show off her hot pink gym gear. Reinforced note to self: Crowds still suck. 1. Bench Press (barbell): 60lbs, 70lbs, 75lbs 2. Bench Press (dumbbell, incline): 20lbs, 25lbs, 25lbs 3. Flyes (dumbbell, flat bench): 20lbs on all sets 4. Shoulder Press (smith machine): The gym was so packed I couldn't get my hands on a bench press to try this one. AGAIN. 5. Triceps Extensions (barbell, lying): 30lbs on all sets. 6. Cable Pushdowns: 30lbs on all sets. Couldn't get the right attachment. 7. I used a machine to work my tri's and shoulders and did 30lbs, 40lbs, 40lbs. Very tough. Still made gains. Drank my usual PlantFusion shake on the drive home. I think I'm just on edge about everything else happening in my personal life, but it reflected in the gym today. I couldn't stay focused. I love working out, but tonight was rough to get through. My head was in a fog. Although, I looked in the mirror afterwards and felt I've made some gains. At least to my eyes, and that's really what's important. I'm going to try to find a 4 day/week workout that also incorporates abs after I do leg day this week. I enjoy the definition I have on the rest of my muscles, but my abs seem to lack.
  4. 11/4: Pull (back and biceps) Felt good heading to the gym today. Got plenty of rest, and ate well! Here's lunch: http://i42.tinypic.com/rkwoiq.jpg Pull 1. Pulldowns (front, wide-grip): 85lbs, 70lbs, 70lbs 2. Pulldowns (rear): 55lbs on all sets 3. Upright rows (barbell):40 on all sets 4. Plan called for t-bar rows, but my gym doesn't have a proper machine (skipped) 5. Shrugs (used barbell this week): 40lbs (I did all sets of 10 on this) 6. Rear delt row (used a machine this week): 40lbs, 40lbs, 45lbs (big difference in machines! form felt better) 7. Arm curls (barbell): 30lbs all sets. 8. Preacher Curls: 30lbs all sets 9. Reverse arm curls: 30lbs on all sets 10. wrist curls (barbell): 30lbs on all sets (all sets of 10) 11. Reverse wrist curls (barbell): 20lbs on all sets (all sets of 10) NOTE: I focused very strongly on proper form this week, and I can feel the difference. Even though some of my weight numbers are down, I performed those exercises slowly and accurately, focusing directly on the muscles I was working. I feel like biceps in particular are the weak point on my body. I'd like to take time to build them well. Other areas I seem to be able to make gains confidently (legs, chest, tri's), but biceps are really tough for me. I suppose it's just a matter of staying consistent!
  5. I make my protein shake when I make my pre-workout meal, and I do drink some of it beforehand but the majority right after my workout.
  6. Ladies love the hair, Dylan! Thanks though, I've always felt like a fit kid. I was shocked to find out how little I weighed when I stepped on a scale a few weeks ago. I can only go up from here! Another leg day down, another week of anguish commences for every staircase I encounter. Made some leaps in weight though! I got my order from Vegan Proteins in and got a fresh tub of PlantFusion Chocolate! Also, I'm a big Joe Rogan fan and I tried some of those Onnit supplement trial packs. I took an AlphaBrain and a ShroomTech before this workout, along with a protein shake in almond milk. 11/3: Legs 1. Squats: 10x70lbs, 8x90lbs, 6x100lbs 3 digits! Hell yeah. I felt good enough to finish my workout strong after this too! Could've done even more. 2. Leg extensions 50lbs, 50lbs, 60lbs this week. 3. Hip Adductions, 130lbs, 150lbs, 160lbs 4. Hip Abductions, 150lbs, 160lbs, 170lbs 5. Calf press 90lbs, 140lbs, 140lbs I was kind of in a rush to get to work, so I had to make this workout quick and heavy. I feel good! Back and biceps tomorrow.
  7. Thanks esqinchi for the reinforcement about what I'm doing. Very helpful to hear someone thinks I'm on the right track. I just hopped on the scale in my skippies and I'm up a couple pounds! I feel stronger in my back and arms already. Kind of starting to see results too! 11/1: http://i44.tinypic.com/t69d7p.jpg
  8. Hey esqinchi, thanks for stopping by! My gym doesn't have that machine, and I work out at Planet Fitness which has secured barbells on the machines (I can't take them off if I wanted to). I could probably modify the machine for tricep pulldown's though, there's a setting where you can pull it from the bottom which looks similar. I'll give that a shot. And funny you say that, I actually work at Trader Joe's. The high protein tofu is good stuff. I just always seem to have a tough time cooking it well. Still on the hunt for a good way of cooking tofu, although I do do my best to stay away from soy. Sometimes you do what you gotta do to bulk up! Also glad to hear from someone who did a similar routine. I was worried I wasn't going to progress with it, but I already feel stronger and it's only been about 2 weeks. I can look down and see a difference in my forearms already. I should start researching what would work for me after I, for lack of a better term, build a process addiction to actually physically going to the gym. That's kind of what I'm working on now; making it a part of my life. Thanks again, and I'll check your log too!
  9. 10/30 Push Drank Sun Warrior sample packet of Vanilla today because I ran out of my PlantFusion and it was repulsive. Never again. Regardless, I had a big meal of tofu (32g/protein), white rice and spinach before working out. Lifted heavier this week, for sure. 1. Bench Press (barbell): 50lbs, 60lbs, 70lbs respectively. Did 10x 8x 8x on this. 2. Bench Press (dumbbell, incline): 20lbs/arm, all sets 3. Flyes (dumbbell, flat bench): 15lbs, 17.5lbs, 17.5lbs respectively. Did 10x 8x 8x 4. Shoulder Press (smith machine): The gym was so packed I couldn't get my hands on a bench press to try this one. 5. Triceps Extensions (barbell, lying): 30lbs on all sets. Did 10x 8x 8x 6. Cable Pushdowns: 30lbs, 40lbs, 40lbs respectively. Found the right attachment for the machine this week and was able to lift more efficiently. I left out whatever neck workouts the guide told me to do and did some tricep presses on the machine. 50lbs 8x, 70lbs 6x, 90lbs 4x. Note to self: Do your best to get to the gym early. Less people, more focus. Hopefully my PlantFusion shows up soon! I ordered it Monday and they've always been quick with shipping.
  10. I'll get right on it and log tonight's workout. 10/28 Pull (back and biceps). I felt low confidence on my way to the gym tonight. I think working out in the evening/night throws me off. I took a nap after class today too, which could've thrown off my mood/energy. Pull 1. Pulldowns (front, wide-grip): 70lbs on all sets I know I wrote 27.5lbs on my last weeks workout, I think I was using a different machine. Still not sure what happened here. 2. Pulldowns (rear): 70lbs, 70lbs, 55lbs 3. Upright rows (barbell): 30lbs on all sets 4. Plan called for t-bar rows, but my gym doesn't have a proper machine (skipped) 5. Shrugs (dumbell): 35lbs, 40lbs, 40lbs (I did all sets of 10 on this) 6. Rear delt row (cable): 27.5 lbs on all sets (these are tough! try a bar next week instead of individual handles) 7. Arm curls (barbell): 40lbs, 40lbs, 30lbs. Definitely felt the difference! Shoot for all 40 next week 8. Preacher Curls (plan called for barbell but I used a machine. These are tough!): Again, I'm not sure what happened but I did 30lbs on all sets this week. Maybe the weights were labeled incorrectly. 9. Reverse arm curls: 30lbs on all sets 10. wrist curls (barbell): 30lbs on all sets (all sets of 10) 11. Reverse wrist curls (barbell): 20lbs on all sets (all sets of 10) Small increases in weight and reps this week. Not trying to destroy myself learning how to lift, but still trying to progress. Feeling good! Looking forward to seeing some gains take place, just gotta be patient and diligent. Wednesday is chest ant triceps, looking forward to it!
  11. I'm still going! Just haven't gotten around to logging my stuff. Sat 10/26: Leg day. All exercises are x10, x8, x6 1. Squats: 10x50lbs, 8x60lbs, 6x70lbs I had never done a squat before in my life, so this was a feeler outer. Felt good! I could've definitely done more but didn't want to burn myself out 2. Leg extensions (can't remember how much weight I used! ) 3. Hip Adductions, 130lbs 4. Hip Abductions, 130lbs 5. Incline leg press, 100lbs 6. Regular leg press, 100lbs Still feeling the effects a couple days later. I know leg days have a bad rep but damn! Good problem to have, though. Excited for the next! I could definitely push myself further. Looking forward to squatting more weight.
  12. Excellent progress! Keep it up, you're doing awesome. Killer flower of life tat as well! I've been thinking of getting some sacred geometry ink as well. Very profound stuff.
  13. 10/23: Pre-workout nutrition: 2 packages instant oatmeal, with almond milk and flax. 1 almond butter and jelly sandwich. PlantFusion protein shake with almond milk (this time I added cacao powder and a sprinkle of EKZ-Krealkaline I had sitting around. not sure how I feel about that stuff) Push: all reps are x10, x8, and x6 1. Bench Press (barbell): 50lbs, 50lbs, and 55lbs respectively 2. Bench Press (dumbbell, incline): 20lbs/arm, all sets 3. Flyes (dumbbell, flat bench): 15lbs/arm, all sets 4. Shoulder Press (smith machine): 10lbs/arm, all sets (damn these are tough!) 5. Triceps Extensions (barbell, lying): 20lbs, 30lbs, 30lbs respectively 6. Cable Pushdowns: 20lbs/set 7 and 8 I simply didn't know how to do, or if I'm honest, wouldn't feel comfortable doing. Neck extension and Neck flexion. Are these worth doing? Post-workout Nutrition: 1 banana, PlantFusion protein shake with almond milk, cacao powder, and Krealkaline. 1 Clif builder bar. It's about 2:30 now. Feeling good! I could barely lift my gym bag when I got home, which is a good thing. I still feel like I could've pushed myself further today, especially on the bench press. I'll get em next time! About to go cook up some quinoa and veggies! Edit: Yum! Quinoa, broccoli, and kale. http://i42.tinypic.com/2afixip.jpg
  14. Here goes nothing. Starting at 102 lbs. http://i41.tinypic.com/23r0i3d.jpghttp://i44.tinypic.com/jz9un8.jpg Today (10/23) was my second day working out. I'm following a simple, 3 day/week program right now I found on a fitness app to get me used to the gym. It goes as follows: Pull, push, and legs. All reps are x10, x8, and x6 10/21: Pre-workout nutrition: 2 almond butter sandwiches on quinoa bread, PlantFusion protein shake with almond milk Pull 1. Pulldowns (front, wide-grip): 27.5 lbs on all sets 2. Pulldowns (rear): 20 lbs on all sets 3. Upright rows (barbell): 20lbs, 30lbs, 30lbs respectively 4. Plan called for t-bar rows, but my gym doesn't have a proper machine (skipped) 5. Shrugs (dumbell): 35lbs on all sets 6. Rear delt row (cable): 27.5 lbs on all sets 7. Arm curls (barbell): 30lbs on all sets 8. Preacher Curls (plan called for barbell but I used a machine. These are tough!): 15lbs on all sets 9. Reverse arm curls: 20lbs, 30lbs, 30lbs respectively 10. wrist curls (barbell): 30lbs on all sets 11. Reverse wrist curls (barbell): 20lbs on all sets Post-workout nutrition: 1 banana, PlantFusion protein shake with almond milk Lunch: BBQ seitan wrap with lettuce, tomato and veganaise, Clif Builder bar, 1 pear Dinner: Trader Joe's Penne Arrabiata, gala apple Felt awesome this day! Following day I was a tad bit sore, but that's to be expected. Not as bad as I've been in the past, which leads me to believe I could train harder.
  15. I just got through a tub of PlantFusion, chocolate. I'm happy with it, although I might switch it up. Protein content per serving isn't as high as i'd like, but it takes great in it's simplest form with just some almond milk. Good price point too, which was important for me (broke college kid here!)
  16. I eat a lot! I'm going to continue doing so, though. Even more. Renewed my gym membership, gonna go tomorrow morning!
  17. Hey all! Looking to dive head first into some real strength training. I've been vegan for about 2 years now. I didn't have much weight to lose before going vegan, I was about 120 lbs. Now I'm down to an embarrassing 102 lbs. I stand a modest 5'6" and I'm 20 years old. I love being vegan but I do not feel comfortable at this weight. Any pointers would be greatly appreciated, seeing as I'm a newbie to the strength training game, although I'm a very active person. Thanks all! Joe
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