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 Post subject: Andi's journal - take 2
PostPosted: Fri Jul 08, 2016 7:24 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Hi all,
I thought it was about time to start another journal. My last one on here was mainly Crossfit based, and whilst I still do the odd conditioning "WOD" I've been primarily following the Wendler 531 programme for the last 6 months with good gains.

As I'm 6 months in I need a bit of a switcharound, so I'm going for the Wendler "Beach body challenge" workout for the next 12 weeks. Don't be put off by the name, I'm pretty sure that's just the typical Jim Wendler wit coming through.

Here's a link to the programme:
https://www.t-nation.com/workouts/531-beach-body-challenge

Today's food:

Breakfast shake:
2 * bananas
30g peanut butter
30g protein
5g creatine
5g l glutamine

Breakfast:
Typically I forgot to bring my lunch box to work today, so I'm struggling to find vegan options in the shops we have on site. I had to settle for a Trek bar and a flapjack.

Post workout:
250ml orange juice
30g protein
5g creatine
5g l glutamine

Lunch:
Not sure yet, I'll see what I can find

Mid-afternoon:
Green smoothie:
1 banana
80g frozen fruit
30g protein
5g creatine
5g l glutamine
4g chlorella
4g spirulina

Dinner:
Vegan sausage casserole

Workout:
250m row
Agile 8

Squat:
42.5kg x 5
52.5kg x 5
65 x 3
75 x 5
85 x 5
95 x 5

Hang clean:
20 x 5
22.5 x 5
27.5 x 3
32.5 x 10
32.5 x 10

Press:
20 x 5
20 x 5
20 x 5
20 x 5
25 x 3
30 x 3
35 x 1
40 x 1
45 x 1
50 x FAILED

Curl:
50 reps at 15kg (5 sets of 10)

The hang clean and curl weights are guessed for this first week. I'm sure I can go heavier and still hit the required reps. Press I think my max has been set just too high, but I'll stick with it for the first cycle and see how I get on.


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 Post subject: Re: Andi's journal - take 2
PostPosted: Sat Jul 09, 2016 11:28 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1353
Location: wales
good to have you back pal, will follow along :D

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: Andi's journal - take 2
PostPosted: Sat Jul 09, 2016 7:48 pm 
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Elephant

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 1166
Location: Chicago, IL, USA
Nice volume!

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My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: Andi's journal - take 2
PostPosted: Mon Jul 11, 2016 7:27 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Cheers guys. I had to miss yesterday as too many other jobs came up, so I went today instead.

Row 250m
Agile 8

Squat:
20kg x 5
22.5x5
32.5x3
42.5x5
52.5x3
65x3
75x1
85x1
95x1
105x1

Deadlift:
55x5
67.5x5
82.5x3
95x5
110x5
122.5x5

Press:
20x5
25x5
30x3
50 reps x 35 (broken up into 10x5, supersetted with the row)

Dumbbell row:
100 reps/arm
17.5kg x 10, 10, 10, 15, 15, 15, 15, 10


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 Post subject: Re: Andi's journal - take 2
PostPosted: Thu Jul 14, 2016 3:47 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 796
Beach body challenge...sounds sexy;)

Good ta see ya back mate, will be following.

Best
Rob


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 Post subject: Re: Andi's journal - take 2
PostPosted: Mon Jul 25, 2016 7:53 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Friday 15/07/16

Row 250m
Agile 8

Hang Clean
20kg x 5
20kg x 5
20kg x 5
20kg x 5
22.5 x 3
27.5 x 3
32.5 x 1
37.5 x 1
42.5 x 1
45 x 5
40 x 5
40 x 5
40 x 5

Squat
42.5kg x 5
52.5kg x 5
65kg x 3
75kg x 14 (rep max)

Press:
20kg x 5
25 x 5
30 x 3
35 x 5
40 x 5
45 x 4 (aiming for 5, failed on last one)

Chin Up - 50 reps (split into sets of 4 with 2 at the end)


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 Post subject: Re: Andi's journal - take 2
PostPosted: Mon Jul 25, 2016 7:58 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Missed every opportunity to train last week, as I train during the lunch hour at work, and we just had an insane week here. Started where I left off today:

Row 250m
Agile 8

Squat:
42.5kg x 5
52.5kg x 5
65 x 3
70 x 5
80 x 5
90 x 5

Hang Clean:
20kg x 5
22.5 x 5
27.5 x 3
30kg x max reps without failure = 12 reps
30kg x max reps without failure = 12 reps

Pres:
20kg x 5
20kg x 5
20kg x 5
20kg x 5
25 x 3
30 x 3
35 x 1
40 x 1
45 x 1
50 x FAIL

Gutted about missing the 50kg press again! I've hit two of these before, but since then I've just not been able to budge it!

Barbell Curl:
50 reps @ 17.5kg (broken into sets of 10)


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 Post subject: Re: Andi's journal - take 2
PostPosted: Mon Jul 25, 2016 8:00 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Also, I had bloods taken last week as I requested with my GP to see whether my test levels are low. Part of me wants to see it come out low, so at least I know that my struggles for all these years is actually down to something. If it comes back normal, I know it's just me and I have no excuses. I do wonder how low it needs to be before they actually will do something to rectify it however.


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 Post subject: Re: Andi's journal - take 2
PostPosted: Tue Jul 26, 2016 7:18 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Testosterone level results came back as "satisfactory". Satisfactory for who??

Anyway, at least I know it's not unhealthily low, even if I do still think it's low. I guess I need to figure out ways to up it naturally.


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 Post subject: Re: Andi's journal - take 2
PostPosted: Tue Jul 26, 2016 2:02 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1353
Location: wales
hi Andi, im pretty sure theres something you can do to raise testosterone your self there are a few supplements you can get such as d-aspartic acid which im pretty sure is vegan. There are others too which would be worth looking into. Diet plays a big role in hormone regulation too i dont know much about this but im pretty sure that eating healthy fats from nuts etc... plays a part in it. Also the big exercises such as squats, deads, millitary press and bench press apparently help to boost test levels also. Im pretty sure if you looked into these things and found a few more it would all make a difference.


mike

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Andi's journal - take 2
PostPosted: Thu Jul 28, 2016 7:58 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Cheers Mike.

Yep I've read about the wonders of Brazil nuts for this kind of thing. I've also tried ZMA before but I didn't really try for long enough to notice anything.


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 Post subject: Re: Andi's journal - take 2
PostPosted: Thu Jul 28, 2016 8:01 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Wednesday 27/07/16

Row 250m
Agile 8

Squat:
20kg x 5
22.5kg x 5
32.5 x 5
42.5 x 5
52.5 x 3
65 x 3
75 x 1
85 x 1
95 x 1
105 x 1

Deadlift:
55kg x 5
67.5 x 5
82.5 x 3
90 x 5
102.5 x 5
115 x 5

Press:
20 x 5
25 x 5
30 x 3
32 x 50 (split into 10x5) supersetted with:

Dumbbell Row:
100 reps/arm
17.5kg x 10, 15, 15, 15, 15, 10, 10, 10


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 Post subject: Re: Andi's journal - take 2
PostPosted: Thu Jul 28, 2016 8:04 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
I'm off work tomorrow to paint my kitchen, so Friday's workout was today

Thursday 28/07/16

Hang Clean:
20kg x 5
20kg x 5
20kg x 5
20kg x 5
22.5 x 3
27.5 x 3
32.5 x 1
37.5 x 1
42.5 x 1
45 x 6 (rep max)
40 x 5
40 x 5
40 x 5

Squat:
42.5kg x 5
52.5 x 5
65 x 3
70 x 15 (rep max)

Press:
20kg x 5
25 x 5
30 x 3
32.5 x 5
37.5 x 5
42.5 x 5

Chin Up - 50 reps (split into 12 sets of 4 and one set of 2) - these were all supersetted with previous exercises.


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 Post subject: Re: Andi's journal - take 2
PostPosted: Sun Jul 31, 2016 5:13 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 796
AndiMorris wrote:
Testosterone level results came back as "satisfactory". Satisfactory for who??

Anyway, at least I know it's not unhealthily low, even if I do still think it's low. I guess I need to figure out ways to up it naturally.


Bout 2 years ago when I got mine tested, my score was 6.9 / 15, satisfactory but not optimal, thats why I went on the anabolic diet, I of course didn't include meat, but eggs, full fat cheese, heavy cream, oily fish, unsalted butter etc, basically high proetin saturated fat and cholesterol Monday to Friday, then high carb, low fat, low protein weekends, the diet manipulates the hormones that govern muscle growth and fat loss, I,e., test, hgh, igf-1, insulin...
When I went back a few months later to get retested, I scored 11.6/15, above average. My Doc told me the only people that have higher levels than that was steriod users.
Not suggesting you should do the same, just letting you know what happened with me. I went back to a full plant based diet, however I now and then salt in some saturated fat and cholesterol from animal byproducts.

Best
Rob


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 Post subject: Re: Andi's journal - take 2
PostPosted: Thu Aug 11, 2016 10:51 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 375
Location: South Wales, UK
Nice cheers. I'm seeing my doctor tomorrow so I'll ask if I can get the numbers from the results.

I trained all 3 days I was scheduled to last week, but didn't log anything. Also trained on Tuesday this week, but again, no log.

here's today's log:

Squat:
20kg x 5
22.5 x 5
35 x 5
45 x 5
55 x 3
67.5 x 3
77.5 x 1
90 x 1
100 x 1
110 x 1 (I needed to get 3 reps for a PR here, but just wasn't feeling motivated enough to do this.

Deadlift:
60 x 5
70 x 5
85 x 3
100 x 5
112.5 x 5
127.5 x 1 (Supposed to hit 5 reps here, but again, no motivation)

Press:
22.5 x 5
27.5 x 5
32.5 x 3
37.5 x 50 (Split into 10 sets of 5)

Supersetted with:
DB Row:
100 reps/arm @ 20kg (Split into 10 sets of 10)


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