MikeyPod Posted November 20, 2012 Share Posted November 20, 2012 This is week three back at the gym for me! I am so happy to be feeling motivated again so I am starting this Training Journal. I didn't write down any of the weights I did yesterday, but I did back/biceps and some abs. This morning I went for a 2:09 mile run in Prospect Park. Starting tomorrow I'll record specifics of my weight training. It'll be legs/shoulders. I'm looking forward to reading everyone's nutrition information. I've been vegan for just over four years, but my weightlifting days were all pre-veganism so I have a great deal to learn about vegan diet and exercise. Pretty psyched, actually! YAY! Link to comment Share on other sites More sharing options...
mrbear666 Posted November 20, 2012 Share Posted November 20, 2012 good luck mate, look forward to seeing your improvements! your definately motivated! Link to comment Share on other sites More sharing options...
MikeyPod Posted November 21, 2012 Author Share Posted November 21, 2012 Hey thanks! Your photos are definitely an inspiration! Link to comment Share on other sites More sharing options...
MikeyPod Posted November 21, 2012 Author Share Posted November 21, 2012 I LOVE MY GYM! I was thinking this morning about how I want to get serious about my leg workouts and really get some squats going, and lo and behold there a couple of guys having that exact conversation and working out form with squats. One of them suggested a book called "Starting Strength" by Mark Rippetoe which discusses at length proper form for these basic bad ass exercises like squats, dead lifts etc. I never included these in my workouts back when I was going to the gym on the regular, maybe now that I am feeling so much motivation I will add these in. My gym is really just this kinda shitty rundown Brooklyn neighborhood place with total awesomeness for clientele. I'm always talking to someone new and it's just great. NYC continues to surprise me with how nice and outgoing the people are, even though I've lived here for almost 7 years. Here's today's workout, it was really helpful to start writing down specifics, because as you see I am still figuring out the appropriate weight for each exercise. I am aiming for muscle failure around 8-10 reps. Warm up: 10mins elliptical 30% resistance Leg curl (machine)70/12 80/10 70/5 Leg Press90/12 140/11 140/11 Seated Calf Raises90/15 115/12 115/12 Military PressBar/15 bar+20/13 bar+20/10 (I meant to ask what this bar weighs, are they usually 45 pounds?) Dumbbell Raises (alternating forward and lateral)10/10 10/7 10/8 Dumbbell shrugs40/10 40/10 40/10 I skipped abs. Lame. Link to comment Share on other sites More sharing options...
mrbear666 Posted November 21, 2012 Share Posted November 21, 2012 thanks mate! heard some of the powerlifters here talking about mark rippetoe so he must be good! your gym sounds cool i like the old rough kinda gyms much better than the big health centres! if its and olympic bar its 45 lbs. it most likely is most of them in gyms are nowadays. keep it up! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 21, 2012 Share Posted November 21, 2012 hello mikey! great training bud, I'll be sure to follow this from now on, yeah as mike said it'll probably be 45lbs, the ones at my gym are 20Kg which is roughly 45lbs think it's the same for most Link to comment Share on other sites More sharing options...
MikeyPod Posted November 21, 2012 Author Share Posted November 21, 2012 Thanks, gentlemen! Ross, I added you on Facebook following your link here. Hope that's okay... I couldn't resist with the walking dead header! Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 21, 2012 Share Posted November 21, 2012 Haha of course not matey gotta love the walking dead Link to comment Share on other sites More sharing options...
MikeyPod Posted November 23, 2012 Author Share Posted November 23, 2012 Just a quick check in. There was a big race in Prospect Park yesterday, so to avoid the madness I decided to make yesterday my off day. I ran this morning instead. 2.11 miles. It felt good, but in retrospect, I want to push myself harder. I'd like to start making the 3+ mile loop of the park instead of this smaller one. I will try it on Sunday, even if it means walking a bit. Here are the stats from today's run: http://www.mapmyrun.com/routes/view/155632859? Link to comment Share on other sites More sharing options...
C.O. Posted November 23, 2012 Share Posted November 23, 2012 Prospect park is amazing. I live in NY too. Which gym do you go to? -Dylan Link to comment Share on other sites More sharing options...
MikeyPod Posted November 24, 2012 Author Share Posted November 24, 2012 I go to Kensington Aerobics and Fitness. It's a small cool little place. Where in NY are you? Link to comment Share on other sites More sharing options...
MikeyPod Posted November 24, 2012 Author Share Posted November 24, 2012 Good workout today! I noticed that knowing I'll be reporting to the journal what I did in my workout makes me push myself a little more. Assuming I get out for my run tomorrow morning, this will have been the first perfect week in this month since I started back where I didn't skip a single workout. YAY! DB Press 30/1235/1040/6 Fly machine60/1270/560/8 Hammerstrength decline press50/1270/870/ Skull crushers30/830/1230/10 Arm extension machine30/1240/1250/11 Assisted dips120/3150/4180/5 Crunch machine20/1295/12110/12 Bent leg lifts (not sure name of this device...captain's chair?)15/15 Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 24, 2012 Share Posted November 24, 2012 Good workout today! I noticed that knowing I'll be reporting to the journal what I did in my workout makes me push myself a little more. same here man it's great how are things in NY mate? and how are you enjoying the training? Link to comment Share on other sites More sharing options...
C.O. Posted November 25, 2012 Share Posted November 25, 2012 I pay rent in Bushwick and live with my gf in midtown Link to comment Share on other sites More sharing options...
MikeyPod Posted November 26, 2012 Author Share Posted November 26, 2012 I forgot to post my run yesterday. Another 2.10 mile run. Don't know why I won't bump it up to three miles. This week. this week! Heading out to lift now. Link to comment Share on other sites More sharing options...
MikeyPod Posted November 26, 2012 Author Share Posted November 26, 2012 Here's todays workout: Preacher curl bent bar 55/12 55/12 55/10 DB hammer curls15/12 20/11 20/6 Arm curl machine40/8 40/6 35/8 Assisted pull ups180/3 200/3 200/2.5 Cable rows50/12 60/3+50/3 50/8 Lower back extensionsBody weight/12 /12 /12 Crunch machine 110/12 /12 /12 notes/thoughts-Pull ups are hard, but I wanna do em'! Had as much weight as I could on the stack and still only got those puny results. I'll keep at it. -Guy I spoke to last week recommended again Mark Ripptoe's "Starting Strength" which I just downloaded to my iPad. Intrigued by this approach of doing only barbell exercises and working with tiny weights and only focusing on form form form. This guy seems to have gotten good results and is also willing to work out with me so..... -Even in my gym rattiest days of old, I never did squats or deadlifts and those are pretty solid exercises. Seems like it makes sense to focus on those compound lifts and branch out from there in order to build strenght/size and then carve away at it later with isolating exercises. Am I even understanding this correctly? Maybe I should read the book. I'll start with my usual routine this week and read the book in the meantime. Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 19, 2012 Share Posted December 19, 2012 Saw you on the news (youtube) bud that's a really cool idea with the tattoos! I have a full sleeve and a dozen others but nothing vegan yet, may have to get one a little more political (:Hope you're still training dude all the best Link to comment Share on other sites More sharing options...
MikeyPod Posted January 2, 2013 Author Share Posted January 2, 2013 Hope you're still training dude all the best Ugh! Took about a month off, but coming in strong in the new year! Just came from the gym, here's what went down: Chest/Tris DB Press35/12 40/12 40/8 Upstairs flys (this machine is shitty.)60/8 60/5 Downstairs flys (this machine is not as shitty.)60/12 70/10 Hammer Strength decline70/10 90/10 90/6 5 fingers of death30 40 (rough) 30 Cable pull downs75/10 75/9 75/5 Tri extension machine 50/12 50/12 50/10 Notes:The guy I have been talking about who recommended the Mark Rippetoe book has made noticeable gains in the one month since I have been absent from the gym. I'm feeling inspired by him and the fact that he works out alone and still gets these big heavy lifts in. Link to comment Share on other sites More sharing options...
MikeyPod Posted February 26, 2013 Author Share Posted February 26, 2013 I'm back! I guess if I am going to only be consistent in one way, I'm happy that I consistently start again after losing momentum. I am super focused on writing this music performance piece. I'm doing a first public performance of it in April, so that is sort of eating my brain and freaking me out in a way that makes me want to hide out. NO MORE! I went to the gym yesterday, here's what I did: lat pulldown 66/12 77/12 88/7 Low row70/10 70/8 70/6 Lower back extension (no weight)12 10 12 Arm curl machine50/12 50/3 (super slow with careful form) 40/6 Hammer curls15/10 15/10 15/6 Straight bar/cable curls40/10 40/10 50/4 Not bad, I think. My arms and back are nicely sore this morning. I am headed out to Prospect Park in a few minutes to go for a run. It's nice to be back! Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 27, 2013 Share Posted February 27, 2013 Glad you're back dude! What are the workout goals at the moment? Link to comment Share on other sites More sharing options...
MikeyPod Posted February 27, 2013 Author Share Posted February 27, 2013 You know, if I sincerely ask myself this question my overall goals are to build muscle and lose fat, but I think for the next couple of moths while I have some other priorities, I just want to build the habit of showing up at the gym regularly. Link to comment Share on other sites More sharing options...
C.O. Posted October 19, 2013 Share Posted October 19, 2013 How have you been? How has Brooklyn been treating you? I moved my things from Bushwick to Rego park in Queens about a month and a half ago. I already miss Brooklyn, not that I never go, but its a lot less frequent. Link to comment Share on other sites More sharing options...
MikeyPod Posted June 11, 2014 Author Share Posted June 11, 2014 I've been back at the gym more regularly for the past month or so. Aiming to lift three days a week and run three days a weem. I realized a couple weeks ago I am strong enough to do dips! That's my big news. hahah Feeling inspired this morning so I thought I'd get back to posting in this training journal. Here's this morning's workout: 5 minute elliptical warm upDips5 -5 -2 DB Press40/12 40/6 40/4 Tricep extension machine50/12 60/12 70/9 Downstairs flys60/12 60/12 70/7 Skull crushers 40/10 /6 /5 Decline Press (Hammer Strength)70/5 70/5 70/3 Link to comment Share on other sites More sharing options...
MikeyPod Posted June 13, 2014 Author Share Posted June 13, 2014 I skipped my run yesterday. > Back and biceps today: Asst pull up (alternating wide and narrow grip for four sets)190/11 /7 /2 /4 Preacher Curls45/12 /10 /10 Low Row70/10 /8 60/12 Hammer curls20/12 /5 15/8 I have been doing sort of low key workouts only *kind of* consistent and noticing that I am getting stronger in spite of my best efforts to be lazy at the gym. I've been saying to myself "well, it's better than not going at all" which is true, but I wonder what would happen if I started pushing a little harder. I would love to have a training partner. Considering posting something on the neighborhood listserv. Honestly, I am 45 years old and worry that my fellow 45 year olds will be even lazier that I am. There's some brain dump for ya. Link to comment Share on other sites More sharing options...
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