Sandra's Journal

[lawsonsj]

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.

[C.O.]

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

[lawsonsj]

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

[lawsonsj]

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 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

[kareno]

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

[lawsonsj]

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

[lawsonsj]

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

[C.O.]

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

[lawsonsj]

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

[lawsonsj]

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

[lawsonsj]

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

[lawsonsj]

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

[lawsonsj]

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

[lawsonsj]

January 23 Leg Day!!

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

[lawsonsj]

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