Sandra's Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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lawsonsj
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Sandra's Journal

#1 Postby lawsonsj » Sun Jan 15, 2012 9:14 am

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. :D

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Re: Sandra's Journal

#2 Postby C.O. » Mon Jan 16, 2012 1:18 pm

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

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Re: Sandra's Journal

#3 Postby lawsonsj » Mon Jan 16, 2012 3:52 pm

Thanks Dylan. It was nice to see a reply mainly because I hadn't expected one. Looking forward to connecting with you :D

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Re: Sandra's Journal

#4 Postby lawsonsj » Mon Jan 16, 2012 11:38 pm

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 :shock:
15lbs x 15
20lbs x 10
25lbs x 10

Next up we have Hammer strength shoulder press supersetted with barbell curls

Hammer strength rear press
25lbs on each side x 10
45lbs each side x 10
50lbs each side x 10
55 lbs each side x 8

Barbell curl
bar no weight probably 40lbs x 10
50lbs x 12
60lbs x 10
70lbs x 10

Barbell shoulder presses supersetted with incline curls

Shoulder press
Bar about 40lbs
50lbs x 10
60lbs x 10
70lbs x 10
80 lbs x 8

Incline curl
15lbs x 12
20lbs x 10
25lbs x 10

Upright rows, preacher curl, and side raises this is one giant set

Upright rows
40lbs x 10
50lbs x 10
60lbs x 10
70lbs 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 bar
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 8

Side raises
15lbs x 10 for 3 sets

Barbell shrugs with hammer curls these are not alternating curls

Barbell shrugs
130lbs x 15
150lbs x 15
170lbs x 10
180lbs x 8

Hammer curls
15lbs x 10
20lbs x 10
25lbs 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
Last edited by lawsonsj on Wed Feb 01, 2012 8:40 am, edited 1 time in total.

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Re: Sandra's Journal

#5 Postby kareno » Mon Jan 16, 2012 11:52 pm

Hey Sandra! Welcome to the forum, and it was fun reading your journal post! Keep up the great work! And stay warm! Haha! :D

All the best,
Karen

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Re: Sandra's Journal

#6 Postby lawsonsj » Mon Jan 16, 2012 11:58 pm

Thanks Karen.
Today was the coldest day of winter, so far. Asking for it not to get colder is probably asking for too much :D

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Re: Sandra's Journal

#7 Postby lawsonsj » Tue Jan 17, 2012 10:46 am

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 squats
Bar x 12 2 sets
60lbs x 10
80 x 10
90 x 10

Zercher Squats
60lbs x 10
80 x 10
90 x 10
110 x 10
130 x 6

Leg press
90lbs x 15
180 x 10
270 x 10
360 x 10
450 x 8
540 x 6

Seated leg curl
80lbs x 10
100 x 10
120 x 10

Leg extensions

70lbs x 10
80 x 10
90 x10
100 x10
120 x 10
140 x6

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Re: Sandra's Journal

#8 Postby C.O. » Wed Jan 18, 2012 6:03 pm

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

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Re: Sandra's Journal

#9 Postby lawsonsj » Fri Jan 20, 2012 12:25 am

This morning was Chest and Triceps day

Dumbbell bench
35lbs x 15
45lbs x 15
55lbs x 10
60 x 10
65 x 5

Db flyes
30 x 10
35 x 10
40 x 10

Incline db press
40 x 12
50 x 10
60 x 6

Incline hammer strength
45 x 10 each side
55 x 10
65 x 10
70 x 3

Cable cross over
30 x15
35 x 15
40 x 12

Triceps
Close hand pushups on an upright dumbbell
3 sets of 10
Supersetted with
lying tricep ext
15 x 10
20 x 10
25 x 10

V bar push downs
70 x 10
75 x 10
80 x 10
85 x 10
90 x 10
95 x 6

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Re: Sandra's Journal

#10 Postby lawsonsj » Fri Jan 20, 2012 6:33 am

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. :boxer:

Later

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Re: Sandra's Journal

#11 Postby lawsonsj » Sat Jan 21, 2012 5:23 am

Here is my workout from yesterday morning. I did not get a chance to post it until now

Back Workout January 20
Dumbell row
40lbs x 10 reps
55 x 10
65 x 10
75 x 10
80 x 10

T-bar
45 x 15
70 x 10
90 x 10
100 x 4

Wide grip under handed seated row w/ bar bell shrugs

Wide grip under handed seated row
80lbs x 10 reps
90 x 10
100x 10
110 x 10

Shrugs
130lbs x 12 reps
180 x 10 reps x2 sets

Close grip pull down
90 x 10
100 x 10
110 x 10
120 x 10
130 x 6

Bent over lateral raises
15 x 15
20 x 12
25 x 6

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Re: Sandra's Journal

#12 Postby lawsonsj » Sat Jan 21, 2012 11:24 am

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

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Re: Sandra's Journal

#13 Postby lawsonsj » Sat Jan 21, 2012 7:21 pm

It snowed here today and it's super cold but still made it to the gym and today was:

Shoulders & biceps January 21

Shoulders

Hammer strength Iso-shoulder press

25lbs on each side x 12 reps
35 x 10
45 x 10


Barbell shoulder presses
Bar (probably 40lbs) x 15
50lbs x 10 reps
60 x 10
70 x 7

Upright rows
50lbs x 10 reps
60lbs x 10
70lbs x 10

Dumbell Shoulder press
30lbs x 10
35 x 10
40 x 8
45 x 4

Cable side raises
15 x 10
15 x 12
20 x 8

Front raises with plate
25lb plate x 10
35lb plate x 10

Biceps

Preacher curl with E-Z curl bar maybe 15lbs not sure so not going to count it
20lbs (10lbs on each side) x10
40lb (20lbs each side) x 10
50lbs (25lbs each side) x 8

Alternating hammer curls
20lbs x 10
25 x 10
30 x 10
35 x 10
40 x 6

Dumbbell supine Bicep curl
25lbs x 10
30 x 10
35 x 6

One arm cable curl
20 x 15
25 x 10
30x 10
35 x 10
40 x 10

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Re: Sandra's Journal

#14 Postby lawsonsj » Mon Jan 23, 2012 11:45 pm

January 23 Leg Day!! :boxer:

Front squats - I love getting my leg workout going with with front squats
40lb Bar x 10 x 2 sets
60 x 10
90 x 6
90 x 8

Elevated heel squats. Haven't done these in years so decided to try this again.
90lbs x 12
130 x 10
150 x 10
170 x 8
180 x 6

Leg press
90lbs x 10
90 x 12
180 x 10
270 x 10
360 x 10

Leg extensions supersetted with straight leg dead lift

Leg extension
80 x 10
90 x 10
100 x 10
120 x 10

Straight leg dead lift

60lbs x 10
80 x 10
100 x 10
120 x 10

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Re: Sandra's Journal

#15 Postby lawsonsj » Tue Jan 24, 2012 11:20 pm

January 24, 2012 This morning was Chest & Triceps

Incline Dumbbell Bench
30lbs x 12
40 x 12
50 x 10
55 x 8

Dumbbell Flat bench supersetted with hammer strength bench press

Dumbbell Flat bench
55lbs x 10
60 x 8
60 x 7

Hammer Strength
25lb each side x 12
45 x 8
45 x 7

Flyes
30lbs x 10
35 x 10
40 x 6

Over dumbbell extensions
40lbs x 10
45 x 10
50 x 10
55 x 10

V pushdowns
70 x 12
80 x 12
90 x 10

Rope pushdowns
60 x 10 x 3 sets

Reverse grip pushdowns
50 x 15
60 x 12
70 x 10
80 x 10
Last edited by lawsonsj on Tue Jan 24, 2012 11:34 pm, edited 2 times in total.


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