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Bode's Vegan Nerd Training Journal


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Thanks Dylan - I've noticed a lot of improvement on this kind of routine! Unfortunately, I've run into a bit of an issue. There has been a slight tingling in my feet and extremeties... this has happened before and I had all the blood tests done and all the doctor can tell me is that I'm perfectly healthy. All I know is that it's most likely a B-12 issue which I'm supplementing now. I feel stupid that I haven't kept up with my B-12 since this happened some months ago, but I only have myself to blame. I guess I'll take a few days off and get this issue sorted so I can hit the gym hard when I'm back at 100%.

 

Frustrated.

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  • 2 weeks later...

Interesting. Is it like they your extremities are falling asleep? I've had that before too actually but never often or regular. I have a B supplement, that's a good reminder because I haven't been taking it. I actually started taking it because my jew-fro hair started thinning a little, not too bad, just down to avg people hair thickness I think. But I got worried about it and read that biotin, B vitamins, and flax/ omega 3's are all important for hair care.

 

Have you noticed any improvements with your issue since you started taking the B vitamins?

 

-Dylan

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It's been 2 weeks and I'm almost back to normal - going to start back in the gym later this week. It's a total bummer though, I hate having to stop training when I feel like I was making good progress. My extremeties didn't feel like they were falling asleep or losing any function. It's just like 'pins & needles'.

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Thanks Veggie

 

I managed to FINALLY get back in the gym on Saturday but it was more a "blow out the cobwebs" type workout than anything serious.

 

"Mega-burpees":

Well, they might have a real name... but that's what I call them. I guess they're just burpees with dumbells.

8x15lbs

8x15lbs

8x15lbs

 

Supine Pull Ups:

The gym at my apartment doesn't have an actual pull up bar so I used the smith and supersetted these with the burpees

3 sets of 8

 

Incline DB Press:

8x30lbs

8x30lbs

8x30lbs

8x30lbs

8x25lbs

8x25lbs

8x25lbs

8x25lbs

 

One-Arm Dumbell Swings:

Got pretty light-headed after the second set of these - had to increase my rest, but it felt good to hit a wall and know that I was working hard.

10(each arm)x25lbs

10(each arm)x25lbs

10(each arm)x25lbs

 

Treadmill:

5 minute cooldown walk/run

 

It's frustrating to come back after being unwell and not be able to do as much as I want. But, gotta get back on those horse (figuratively of course - I think horse riding is meannnN!).

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Went to the gym on my lunch break and just got straight into kicking my own ass.

 

Jump-rope Supersets:

30 minutes of as much jumping as possible. Between sets I mixed in military presses, push-ups, spidey push-ups, lat raises and decline situps so I didn't run out of 'hops' completely. Managed to get kind of used to the speed-rope they had at the gym so managed to get some doubles happening (was over-rotating on my first few attempts).

 

Front Plate Raises:

Finished the workout with a few of these just to polish it off

10x35lbs

10x35lbs

10x35lbs

 

Weighed myself after the workout and I'm down to 164.5lbs after my time off from training. At first I feared I'd lost the muscle gains I made using Derek's program, but since I've been eating clean it actually feels like a chunk of that weight loss is fat. I'm off to Hawaii for a week long vacation on the 20th, so I'll be using my time now just to do high-volume, minimal rest workouts with high intensity to hopefully feel better in my skin for the beach. When I get back, I'll be hitting Derek's program again so I can do it for a solid 4-6 weeks since I definitely noticed strength gains even in the 2.5 weeks I got to spend with it before my forced 2 week rest.

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Got a workout in at the apartment gym last night - sore today so it must've been good!

 

Treadmill:

5 minute jog to warm up

 

Pushup/Deadlifts:

Used 50lbs dumbells for this for a 100lbs deadlift between each pushup.

3 sets of 10.

 

Lat Raises:

8 sets of 8

15lbs dumbells

 

Incline Flys:

8 sets of 8

20lbs dumbells

 

Reverse Flys:

12x10lbs

10x15lbs

8x20lbs

 

One-arm DB swings:

25lbsx10(each arm)

25lbsx10(each arm)

25lbsx10(each arm)

 

Treadmill:

Sprints!

Walking @ 2.5mph for 1:30

Sprinting @ 12mph for 0:30

20 minutes = 10 sprints

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  • 2 months later...

I'm baaack! Got slack with updating this thing but that doesn't mean I haven't been working out Going to be logging everything again since lurking on this forum isn't nearly as rewarding as actually taking part.

 

I've been working out with a colleague (he's just getting back into after a 10 year 'break') and training him is actually a massive motivator for me. I'm finding that being a healthy vegan example has really made the people I work with take a second look at how it is they live... awesome.

 

Currently deadlifting around 265 as my max (about 1.6x bodyweight for me) with a goal of 330 in my sights (2x bodyweight). Any advice on increasing deadlift load safely?

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I've been doing compound stuff every workout but the bar was in use today. Figured I'd hit my shoulders since I haven't done that in a while. Lighter on the weight, high volume/intensity.

 

DB Shoulder Press:

12x25lbs

12x30lbs

12x30lbs

12x25lbs

 

Side Raises:

12x15lbs

12x15lbs

12x15lbs

12x15lbs

 

Front Raises:

12x12.5lbs

12x12.5lbs

12x12.5lbs

12x12.5lbs

 

Rear Raises:

12x10lbs

12x15lbs

12x15lbs

12x15lbs

 

Upright Rows:

12x50lbs

12x50lbs

12x50lbs

12x50lbs

 

Hopefully my gym partner mans up and we do some 5x5 tomorrow

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Pounding some Sun Warrior, filling out my log - it's a good day

 

Front Squats:

5x100lbs (stupid bar was in use and had to use the horrible EZ-Curl bar)

5x95lbs (woo - free bar!)

5x95lbs

5x95lbs

5x95lbs

 

Going to go up to 105lbs for these next week I reckon. We don't have a Power Rack here at work so I've got to clean the weight each time. At least it's more compound work!

 

Deadlifts:

5x135lbs (warm-up)

3x225lbs

2x245lbs

1x265lbs (failure on 2nd rep attempt)

 

I think I could push 275/285 for a 1RM now. Any advice on how to prep for that?

 

DB Curls:

10x25lbs

8x30lbs

10x25lbs (holding 1 weight at half way for 3 reps on either side)

 

Hanging Leg Raises:

10

10

10

 

Jump Rope:

Tricks and stuff for fun and to use my whole lunch break.

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Such a crowded gym at lunchtime today! I really shouldn't try and go at peak times - there just isn't enough equipment.

 

Bench Press:

12x65lbs

10x95lbs

5x115lbs

5x115lbs

5x115lbs

 

Started off way lighter on these - have some soreness in my interior serratus that was annoying more than painful. Although, I haven't benched in a long time and I remember that weight being harder. Guess that's a good thing! Heavier on these next week.

 

Overhead Press:

5x95lbs

5x95lbs

5x95lbs

 

Clean and Press:

Since I still had the bar and I was getting a bit of shoulder fatigue I decided to switch to clean and press with jump rope in between sets (I jumped rope through the whole workout and got some comments on my skills - /happy)

5x95lbs

5x95lbs

5x95lbs

 

Goblet Squats:

Had to give up the bar and while my legs were still sore from front squats the other day I went lighter and made sure I kept perfect form.

5x80lbs

5x80lbs

5x80lbs

5x80lbs

5x80lbs

 

Front Plate Raises:

More intense jump rope between sets - wooooo!

10x35lbs

10x35lbs

10x35lbs

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Pretty quiet in the gym today so it was nice to be able to grunt without judgement!

 

Chin-Ups/Pull-Ups:

3 sets of 5

First set was the best form I've ever had so I was stoked about that. Just need to work on keeping that form across more sets. I feel like I'm making slow and steady progress with these!

 

Incline DB Press:

5x50lbs

5x50lbs

5x50lbs

5x50lbs

5x50lbs

Couldn't do with with this kind of good form a few weeks ago. Slow an steady progress again

 

SL Deadlifts:

5x135lbs

5x155lbs

5x175lbs

5x175lbs

5x175lbs

Ooooo, my hammy's will be sore tomorrow.

 

One arm OHP:

5x30lbs

5x35lbs

5x40lbs

 

Lat Shoulder Raises:

10x15lbs

10x15lbs

10x15lbs

 

It's the weeeekend! Have a good one y'all.

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No training today Got some more ink yesterday from an awesome vegan tattoo artist in LA. His whole process from start to finish is completely vegan - so stoked. Probably another 3 hours of shading to go on this at least!

 

http://distilleryimage5.s3.amazonaws.com/934ed8a2d9f411e18a2e22000a1e8b88_7.jpg

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Forgot to log my Friday workout but today's won't have the same treatment.

 

Chin Ups:

3 sets of 5

 

Deadlifts:

10x135lbs

8x185lbs

6x205lbs

 

OHP Barbell Press:

5x95lbs

5x95lbs

5x95lbs

5x95lbs

5x95lbs

 

Side Shoulder Raises:

12x15lbs

10x17.5lbs

8x22.5lbs

 

Sprints:

Damn those olympic sprinters have crazy physique! All the cardio I do will be focused on sprint training I reckon. Need to get outside and do some actual sprints though - the treadmill here maxes out at 12mph.

 

10 minutes treadmill

1:30 off

30 seconds @ 12mph

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Today's workout:

 

Jump Rope/Pushups:

100 jumps -> 10 pushups

5 times for 500/50 total

 

DB Shoulder Press:

10x25lbs

8x30lbs

6x35lbs

 

Front Raises:

10x15lbs

8x17.5lbs

6x20lbs

 

Side Raises:

10x15lbs

8x17.5lbs

6x20lbs

 

Rear Raises:

10x12.5lbs

8x15lbs

6x17.5lbs

 

Barbell Curls:

10x50lbs

10x50lbs

10x50lbs

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Decided just to do deadlifts today, I freakin' love them and REALLY want to get my 1RM over 300lbs. Best way to do it? Suck it up, do more deadlifts.

 

Quick jump rope warm-up and then straight into it...

 

Deadlifts:

5x135lbs

5x185lbs

5x205lbs

5x225lbs

1x275lbs equal to current PB

1x285lbs - fail... managed to get it off the ground but just couldn't straighten up.

 

I really wanted to get to 285 this week... Decided to do drop sets until I had to get back to work...

 

12x135lbs

12x135lbs

12x135lbs

12x135lbs

12x135lbs

 

That's definitely more deadlifting than I've done in a single session but it feels good and hopefully I can break through that 285 barrier on my way to 300lbs. Can't wait to get to 6 of those 45lbs plates...

 

TOTAL VOLUME:

12128lbs

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A shoulder workout to commemorate Dwight Howard's move to the Lakers. This season will be VERY interesting

 

Also, what do you call it when you superset 3 excercises? 'Super-duper' set? 'Tri-set'?... Hmmm.

 

Tri-set #1:

Rotate through 3 exercises with small rest at the end of each circuit.

 

DB Shoulder Press:

12x20lbs

10x22.5lbs

8x25lbs

6x30lbs

 

Alternating Front Raises:

12x10lbs

10x12.5lbs

8x15lbs

6x17.5lbs

 

Lateral Raises:

12x15lbs

10x17.5lbs

8x20lbs

6x22.5lbs

 

 

Tri-set #2:

Rotate through 3 exercises with small rest at the end of each circuit.

 

Arnold Press:

12x17.5lbs

10x20lbs

8x22.5lbs

6x25lbs

 

Upright Rows:

12x17.5lbs

10x20lbs

8x22.5lbs

6x25lbs

 

Rear Raises:

12x10lbs

10x12.5lbs

8x15lbs

6x17.5lbs

 

 

Hanging Leg Raises/Jump Rope:

Had a few more minutes before heading back to work...

10 Hanging Leg Raises -> 100 Rope Jumps

3 sets of that.

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Pretty good workout today - managed to go heavier on a couple of things!

 

Deadlifts:

5x135lbs

4x185lbs

3x225lbs

1x275lbs

1x285lbs (PB!)

3x225lbs

12x135lbs

 

OH Dumbell Press:

10x30lbs

8x35lbs

6x40lbs (PB!)

 

Dumbell Curls:

10x20lbs

8x22.5lbs

6x25lbs

4x30lbs

12x15lbs

 

French Press:

10x30lbs

8x40lbs

6x50lbs

 

Cable Crossovers/Jump Rope:

10,8,6,12 (can't remember weight!)

Jump rope between sets.

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Workout from yesterday:

 

Clean and Press:

5x95lbs

5x95lbs

5x95lbs

5x95lbs

5x115lbs

 

One Arm DB Rows:

10x65lbs

8x70lbs

6x75lbs

 

Shoulder Press/Front Raises/Side Raises:

10x30lbs/15lbs/17.5lbs

8x35lbs/17.5lbs/20lbs

6x40lbs/20lbs/22.5lbs

 

A little bit of rotator cuff work and jump rope to finish off.

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Today's workout:

 

Deadlifts:

Slowly closing in on the 315 goal. Any tips on rep ranges I should be hitting to increase my 1RM? I've hit two PB's in the last 2 weeks and I'm feeling like I need a couple of weeks of volume>reps to solidify where I'm at. Any ideas?

5x135lbs

3x205lbs

1x295lbs [PB!]

5x205lbs

12x135lbs

 

Incline DB Press:

Going for MAX depth.

10x40lbs

8x45lbs

6x50lbs

 

Cable crossovers/Jump Rope:

Did these from low to high; "Wolverine style". I guess my nerd journal wouldn't live up to it's name without some X-Men references...

12x25lbs

10x30lbs

8x35lbs

6x40lbs

12x25lbs

 

Face Pulls:

10x50lbs

8x80lbs

6x100lbs

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  • 6 months later...

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