lawsonsj Posted January 15, 2012 Share Posted January 15, 2012 So I've been a Vegan now for about 3 years and I love it. I am personal trainer, and have been a competitive bodybuilder and a power lifter. Currently, I am a rabbinical student in Philly and I eat a mostly raw diet, keeping with the idea of 80/10/10. I liked to eat and being a vegan works well for me as long as I stay away from processed food and eat a whole food plant based diet. I've lost around 57 pounds since becoming a vegan, pounds I wanted to lose and I am still able to put on muscle. After about a month of traveling I came home and I am now about 15 pounds heavier, I'm not really worried about getting the weight off but I thought It might be good to keep an online journal here. So stay tuned. Today is a rest day so there will not be any training unless you all want me to write about my finals and all of the essays that I have to write. Link to comment Share on other sites More sharing options...
C.O. Posted January 16, 2012 Share Posted January 16, 2012 Ha that's funny. I wish I could remember who's journal I just read that was talking about training on off days with mental training. He had a really compelling story. PS - loving to eat and eating vegan foods is one of the best things about the lifestyle. I get caught up in food that comes out of a box in the frozen section sometimes though I won't lie. -Dylan Link to comment Share on other sites More sharing options...
lawsonsj Posted January 16, 2012 Author Share Posted January 16, 2012 Thanks Dylan. It was nice to see a reply mainly because I hadn't expected one. Looking forward to connecting with you Link to comment Share on other sites More sharing options...
lawsonsj Posted January 17, 2012 Author Share Posted January 17, 2012 (edited) So here is my first exercise entry into my new journal. Today I did Shoulders and Biceps, which is day 3 of a 4 day split. I warmed up with seated curls that go right into a shoulder press. Not even sure if this exercise has a name but it was good to get my muscles going. I woke this morning to 17 degree Philly weather 15lbs x 1520lbs x 1025lbs x 10 Next up we have Hammer strength shoulder press supersetted with barbell curls Hammer strength rear press25lbs on each side x 1045lbs each side x 1050lbs each side x 1055 lbs each side x 8 Barbell curl bar no weight probably 40lbs x 1050lbs x 1260lbs x 1070lbs x 10 Barbell shoulder presses supersetted with incline curls Shoulder pressBar about 40lbs50lbs x 1060lbs x 1070lbs x 1080 lbs x 8 Incline curl15lbs x 1220lbs x 1025lbs x 10 Upright rows, preacher curl, and side raises this is one giant set Upright rows 40lbs x 1050lbs x 1060lbs x 1070lbs x 10 Preacher curl. I have no idea how much a preacher curl bar weighs so I will just tell you how much weight was on the bar20lbs x 1030lbs x 1040lbs x 1050lbs x 8 Side raises15lbs x 10 for 3 sets Barbell shrugs with hammer curls these are not alternating curls Barbell shrugs130lbs x 15150lbs x 15170lbs x 10180lbs x 8 Hammer curls15lbs x 1020lbs x 1025lbs x 10 Last exercise was cable rope curls 4 sets of 10 Preworkout meal was one honeydew melon and post workout was about 4 bananas. Anyway that's all for now.Sandra Edited February 1, 2012 by lawsonsj Link to comment Share on other sites More sharing options...
kareno Posted January 17, 2012 Share Posted January 17, 2012 Hey Sandra! Welcome to the forum, and it was fun reading your journal post! Keep up the great work! And stay warm! Haha! All the best,Karen Link to comment Share on other sites More sharing options...
lawsonsj Posted January 17, 2012 Author Share Posted January 17, 2012 Thanks Karen. Today was the coldest day of winter, so far. Asking for it not to get colder is probably asking for too much Link to comment Share on other sites More sharing options...
lawsonsj Posted January 17, 2012 Author Share Posted January 17, 2012 This morning was leg day and that's a day that I always have to psyche myself up for I started with front squats, haven't done them for over a year it was kind of cool Front squatsBar x 12 2 sets60lbs x 1080 x 1090 x 10 Zercher Squats60lbs x 1080 x 1090 x 10110 x 10130 x 6 Leg press90lbs x 15180 x 10270 x 10360 x 10450 x 8540 x 6 Seated leg curl80lbs x 10100 x 10120 x 10Leg extensions70lbs x 1080 x 1090 x10100 x10120 x 10140 x6 Link to comment Share on other sites More sharing options...
C.O. Posted January 18, 2012 Share Posted January 18, 2012 Cool, I've only been on the east coast for like 4 months and I have only been to Philly 1 day and that was before I moved out here. When I go again I will definitely get atcha for restaurant recommendations. -Dylan Link to comment Share on other sites More sharing options...
lawsonsj Posted January 20, 2012 Author Share Posted January 20, 2012 This morning was Chest and Triceps day Dumbbell bench35lbs x 1545lbs x 1555lbs x 1060 x 1065 x 5 Db flyes30 x 1035 x 1040 x 10 Incline db press40 x 1250 x 1060 x 6 Incline hammer strength45 x 10 each side55 x 1065 x 1070 x 3 Cable cross over30 x1535 x 1540 x 12 TricepsClose hand pushups on an upright dumbbell3 sets of 10Supersetted withlying tricep ext15 x 1020 x 1025 x 10 V bar push downs70 x 1075 x 1080 x 1085 x 1090 x 1095 x 6 Link to comment Share on other sites More sharing options...
lawsonsj Posted January 20, 2012 Author Share Posted January 20, 2012 Good morning! I'm up scarfing down about 19 strawberries and then maybe some clementines and off to the gym. Today I am hitting Back and might do some Ab work. Later Link to comment Share on other sites More sharing options...
lawsonsj Posted January 21, 2012 Author Share Posted January 21, 2012 Here is my workout from yesterday morning. I did not get a chance to post it until now Back Workout January 20Dumbell row40lbs x 10 reps55 x 1065 x 1075 x 1080 x 10 T-bar45 x 1570 x 1090 x 10100 x 4 Wide grip under handed seated row w/ bar bell shrugs Wide grip under handed seated row80lbs x 10 reps90 x 10100x 10110 x 10 Shrugs130lbs x 12 reps180 x 10 reps x2 sets Close grip pull down90 x 10100 x 10110 x 10120 x 10130 x 6 Bent over lateral raises15 x 1520 x 1225 x 6 Link to comment Share on other sites More sharing options...
lawsonsj Posted January 21, 2012 Author Share Posted January 21, 2012 I'm heading to the gym in a few. There's snow on the ground, I hope the roads are clear. Today's workout will be Shoulders and Biceps Link to comment Share on other sites More sharing options...
lawsonsj Posted January 22, 2012 Author Share Posted January 22, 2012 It snowed here today and it's super cold but still made it to the gym and today was: Shoulders & biceps January 21 ShouldersHammer strength Iso-shoulder press25lbs on each side x 12 reps35 x 1045 x 10 Barbell shoulder pressesBar (probably 40lbs) x 1550lbs x 10 reps60 x 1070 x 7 Upright rows50lbs x 10 reps60lbs x 1070lbs x 10 Dumbell Shoulder press30lbs x 1035 x 1040 x 845 x 4 Cable side raises15 x 1015 x 1220 x 8 Front raises with plate25lb plate x 1035lb plate x 10 Biceps Preacher curl with E-Z curl bar maybe 15lbs not sure so not going to count it20lbs (10lbs on each side) x10 40lb (20lbs each side) x 10 50lbs (25lbs each side) x 8 Alternating hammer curls20lbs x 1025 x 1030 x 1035 x 1040 x 6 Dumbbell supine Bicep curl25lbs x 1030 x 1035 x 6 One arm cable curl20 x 1525 x 1030x 1035 x 1040 x 10 Link to comment Share on other sites More sharing options...
lawsonsj Posted January 24, 2012 Author Share Posted January 24, 2012 January 23 Leg Day!! Front squats - I love getting my leg workout going with with front squats 40lb Bar x 10 x 2 sets60 x 1090 x 690 x 8 Elevated heel squats. Haven't done these in years so decided to try this again.90lbs x 12130 x 10150 x 10170 x 8180 x 6 Leg press90lbs x 1090 x 12180 x 10270 x 10360 x 10 Leg extensions supersetted with straight leg dead liftLeg extension80 x 1090 x 10100 x 10120 x 10 Straight leg dead lift60lbs x 1080 x 10100 x 10120 x 10 Link to comment Share on other sites More sharing options...
lawsonsj Posted January 25, 2012 Author Share Posted January 25, 2012 (edited) January 24, 2012 This morning was Chest & Triceps Incline Dumbbell Bench30lbs x 1240 x 1250 x 1055 x 8 Dumbbell Flat bench supersetted with hammer strength bench press Dumbbell Flat bench55lbs x 1060 x 860 x 7 Hammer Strength25lb each side x 1245 x 845 x 7 Flyes30lbs x 1035 x 1040 x 6 Over dumbbell extensions40lbs x 1045 x 1050 x 1055 x 10 V pushdowns70 x 1280 x 1290 x 10 Rope pushdowns60 x 10 x 3 sets Reverse grip pushdowns50 x 1560 x 1270 x 1080 x 10 Edited January 25, 2012 by lawsonsj Link to comment Share on other sites More sharing options...
lawsonsj Posted January 25, 2012 Author Share Posted January 25, 2012 January 24 2012 This morning was Chest & Triceps Incline Dumbbell Bench30lbs x 1240 x 1250 x 1055 x 8 Dumbbell Flat bench supersetted with hammer strength bench press Dumbbell Flat bench55lbs x 1060 x 860 x 7 Hammer Strength25lb each side x 1245 x 845 x 7 Flyes30lbs x 1035 x 1040 x 6 Over dumbbell extensions40lbs x 1045 x 1050 x 1055 x 10 V pushdowns70 x 1280 x 1290 x 10 Rope pushdowns60 x 10 x 3 sets Reverse grip pushdowns50 x 1560 x 1270 x 1080 x 10 Link to comment Share on other sites More sharing options...
lawsonsj Posted January 27, 2012 Author Share Posted January 27, 2012 (edited) I did not get a chance to post my workout for Wednesday or Thursday so I will do it now.January 25, 2012 Back Day Wide grip pull down70 x 1290 x 15100 x 10110 x 10120 x 8 Behind the head pull down90 x 10100 x 10 x 2 sets Straight arm pull down check the name40 x 1550 x 1260 x 10 Standing Dumbbell bent over row40lbs x 1050 x 1060 x 1270 x 1075 x 8 Close grip Seated row80 x 1290 x 12100 x 12110 x 10120 x 9 T bar70lbs x1080 x 1080 x 8 Edited February 1, 2012 by lawsonsj Link to comment Share on other sites More sharing options...
lawsonsj Posted January 28, 2012 Author Share Posted January 28, 2012 So no workout today. Today was a rest day. Here is what I did yesterday January 26 shoulder & biceps Preacher curl and dumbbell shoulder pressPreacher curl bar plus20lbs x 1230 x 1050 x 1060 x 3 Db shoulder press20lbs x 1230 x 1030 x 1035 x 1040 x 1045 x 6Then added some reverse preacher curl bar plus 10lb x 20 x 920 x 8 Seated side raises15lbs x 1520 x 10 x 2 supersetted with Single arm hammer curl on preacher bench15lbs x 1520 x 1225 x 1030 x 10 Barbell curl w/ db shrugsBarbell40lbs x 1250 x 1060 x 10 Shrugs50lbs x 1560 x 1570 x 10 Got a late start this morning so this had to be quick Link to comment Share on other sites More sharing options...
lawsonsj Posted January 30, 2012 Author Share Posted January 30, 2012 Heading back to the gym this morning and today is leg day. Right now i'm scarfing down two pints of blueberries and a banana and then off to the gym. I'd love to hear what other folks are working on today. Link to comment Share on other sites More sharing options...
lawsonsj Posted January 31, 2012 Author Share Posted January 31, 2012 I got a late start today and so could only do 30 mins of training Warm upFront squats 40lb bar x 10 reps x 2 sets60lbs x 10 reps x 2 sets Elevated squats90lbs x 10reps x 2 sets110 x 10130 x 10150 x 6 Leg Press with straight leg dead lift Leg press90lbs x 10180lbs x 10270lbs x 10360 x10 Straight leg dead liftBar x 1060 x 1090 x 10 Link to comment Share on other sites More sharing options...
kareno Posted January 31, 2012 Share Posted January 31, 2012 Hey sandra! Just wanted to say that your journal is impressive and inspiring! Love the consistency and motivation! Link to comment Share on other sites More sharing options...
lawsonsj Posted January 31, 2012 Author Share Posted January 31, 2012 Hey sandra! Just wanted to say that your journal is impressive and inspiring! Love the consistency and motivation! Thank you Link to comment Share on other sites More sharing options...
lawsonsj Posted January 31, 2012 Author Share Posted January 31, 2012 January 31 Chest and Triceps today ChestIncline dumbbell bench press30lbs x 10 reps40 x 1050 x 1055 x 9 Dumbbell bench60lbs x 10 reps60 x 1065 x 7 Decline Barbell Bench90lbs x 10110 x 10130 x 10150 x 3 Pec deck60 x 1270 x 1280 x 1290 x 10 Bent over cable crossover35 x 1240 x 1250 x 7 TricepsV bar push downs70 x 1280 x 1290 x 12100 x 12110 x 8 Seated dumbbell overhead extensions40 x 1050 x 10 x 2 sets Lying dumbbell extensions20 x 1025 x 1030 x 3 Rope push downs40 x 1250 x 1260 x 1270 x 1280 x 10 Pretty good workout today. I'm on break from school and I actually think I have better workouts when I have to be somewhere in the morning. Link to comment Share on other sites More sharing options...
lawsonsj Posted February 1, 2012 Author Share Posted February 1, 2012 (edited) Today was back day I also made the mistake of getting some chinese food last night. This morning I work up feeling heavy, slow and sluggish. Still felt strong just slow. Reverse pec dec30 x 15 40 x 1550 x 1560 x 1570 x 10Not sure why I started with this one, I never do but it was a good way to get the blood flowing and my chest is stiff and sore from yesterday. Standing bent over dumbbell row60lbs x 1270 x 1075 x 1080 x 8I'm starting to really love doing dumbbell rows this way. I've always done them before on a bench but this way is kind of cool T-bar wide grip45lbs x 1570 x 1080 x 10 90 x 8100 x 4 I'm starting to lose my grip on the T-Bar and the Dumbbell rows. I may need to invest in some straps again. Wide grip under handed seated row80 x 1290 x 10100 x 10110 x 10120 x 10 Close grip pulls down90 x 10110 x 10120 x 10 My preworkout meal was about a cup of fresh Tangerine Juice, and a pint of Blueberries. Post workout a ton of grapes Edited February 2, 2012 by lawsonsj Link to comment Share on other sites More sharing options...
lawsonsj Posted February 2, 2012 Author Share Posted February 2, 2012 Feb 2, 2011 shoulders biceps Super set Dumbbell shoulder press 20lbs x 1530 x 1240 x 1045 x 1050 attempted but could only do two and it was a hard two. I could have asked for a spotter but I was done Preacher curlBar + 10lbs x 15Bar + 20 x 15Bar + 30 x 15bar + 40 x 12Bar + 50 x 10Bar + 60 x 2 SupersetBarbell press60lbs x 1070 x 880 x 4 Alternating dumbbell curls25lbs x 1030 x 1035 x 10 Superset Upright rows 50lbs x 1060 x 1070 x 6 Incline hammer curl20lbs x 1025 x10 x 2 Link to comment Share on other sites More sharing options...
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