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 Sandra's Journal

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sandra

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PostSubject: Sandra's Journal   Sun Jan 15, 2012 6:22 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. Very Happy

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PostSubject: Shoulders and Biceps   Mon Jan 16, 2012 8:40 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 Shocked
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 sandra on Tue Jan 17, 2012 7:47 am; edited 1 time in total
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PostSubject: Leg day   Tue Jan 17, 2012 7:47 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


Last edited by sandra on Wed Jan 18, 2012 1:17 pm; edited 1 time in total
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PostSubject: Re: Sandra's Journal   Wed Jan 18, 2012 12:12 pm

Hey! Some how I've missed your log! Ace, I love following along with other peoples training, seeing their goals happen (like seeing a written version of Rocky or something, seeing people improve & finally hit those goals!).
I've never really done Zercher squats. I know recently Stuart McGill (the back guy) has done some work with Zerchers I seem to remember reading. Assuming I'm remembering this correctly you get great abdominal stabilisation doing a Zercher, rather than on other squats which work the back muscularity more - If I can find a way I'll have to try & squeeze in learning the lift & see what it feels like to load it up a bit Twisted Evil

I've always called the exercise where you curl, then press the 'Curl & Press', if it has another name I don't know it either?

Great to have you doing a training log, I enjoy reading them!
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PostSubject: Re: Sandra's Journal   Thu Jan 19, 2012 9:30 pm

Thanks. Yes definitely try zercher squats and thanks for the reply Very Happy
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PostSubject: Re: Sandra's Journal   Thu Jan 19, 2012 9:38 pm

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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PostSubject: Re: Sandra's Journal   Fri Jan 20, 2012 3:46 am

Good morning!! I'm up and about to head to the gym I just scarfed down about 19 strawberries, I know weird number but it's what I had in the frig and now eating some clementines. Today is Back day and maybe if I have time I'll do some Abs.

Later
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PostSubject: Re: Sandra's Journal   Sat Jan 21, 2012 2:39 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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PostSubject: Re: Sandra's Journal   Sat Jan 21, 2012 5:06 am

I've not seen that many people succeed with the whole 80:10:10 dietary system, so following your exploits is great to see it can work for us everyday people (not people selling the system as a product). One day if you have time could you put down a sample day diet of what you eat just so we could all see the kind of diet that works for you. I'm always interested in dietary options & the ways people put their eating together.
Personally I'm more of the mid-everything diet. I'm following a more traditional 'adding mass' style of eating at the moment as I'm looking to hit a new weight class by the end of 2012 (adding weight is an issue for me as I have a metabolism from hell, the more I eat, the hotter I get...that is NOT more attractive, but physically I heat up & sweat more & the weight refuses to budge upwards, so it's all eat, eat eat & fight my way up there!).
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PostSubject: Re: Sandra's Journal   Sat Jan 21, 2012 4:43 pm

Not a problem. When I first started eating more raw food I was hungry all the time now I think my body is kind of used to it.

Here is what I ate today BTW today I actually did not eat that much normally I eat a lot more but I was inactive most of the day until I went to the gym around 4:30 pm

Breakfast
smoothie: 4 bananas, 1 clementine, 5 oz spinach

Snack
3 bananas 4 clementines

Dinner
X Large salad:
mixed green mix,
1/2 pint of tomatoes
1/4 cup of grapes
1/2 avocado
juice from 1/2 a lemon.

That is what I have eaten today it's about 7:44 in the evening so I doubt I will eat more. it comes to about 1158 calories. Like I said I usually eat a lot more but today I just wasn't that hungry.

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PostSubject: Re: Sandra's Journal   Sat Jan 21, 2012 4:44 pm

It snowed here today and it's super cold but I 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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PostSubject: Re: Sandra's Journal   Mon Jan 23, 2012 8:47 pm

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
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PostSubject: Re: Sandra's Journal   Tue Jan 24, 2012 6:30 am



old school Very Happy

(Arnold & is that Dave Draper in the background...I think it is?)
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PostSubject: Re: Sandra's Journal   Tue Jan 24, 2012 7:32 am

Love Love Love Old school. Thanks for the pic Very Happy
And yes I am pretty sure that is Dave Draper.
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PostSubject: Re: Sandra's Journal   Tue Jan 24, 2012 11:17 am

I've got a lecture with him & Bill Pearl (I might watch that again tonight!). They are awesome guys still healthy & lifting into old age. I want to achieve that. See me lift double bodyweight at 100!!!!! Now THAT's a goal Very Happy
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PostSubject: Re: Sandra's Journal   Tue Jan 24, 2012 8:29 pm

January 24 2012This 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
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PostSubject: Re: Sandra's Journal   Thu Jan 26, 2012 9:42 pm

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 down
70 x 12
90 x 15
100 x 10
110 x 10
120 x 8

Behind the head pull down
90 x 10
100 x 10 x 2 sets

Straight arm pull down check the name
40 x 15
50 x 12
60 x 10

Standing Dumbbell bent over row
40lbs x 10
50 x 10
60 x 12
70 x 10
75 x 8

Close grip Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 9

T bar
70lbs x10
80 x 10
80 x 8


Last edited by sandra on Wed Feb 01, 2012 9:54 am; edited 1 time in total
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PostSubject: Re: Sandra's Journal   Fri Jan 27, 2012 9:12 pm

So no workout today. Today was a rest day. Here is what I did yesterday

January 26 shoulder & biceps

Preacher curl and dumbbell shoulder press
Preacher curl bar plus
20lbs x 12
30 x 10
50 x 10
60 x 3

Db shoulder press
20lbs x 12
30 x 10
30 x 10
35 x 10
40 x 10
45 x 6
Then added some reverse preacher curl bar plus
10lb x
20 x 9
20 x 8

Seated side raises
15lbs x 15
20 x 10 x 2

supersetted with

Single arm hammer curl on preacher bench
15lbs x 15
20 x 12
25 x 10
30 x 10

Barbell curl w/ db shrugs
Barbell
40lbs x 12
50 x 10
60 x 10

Shrugs
50lbs x 15
60 x 15
70 x 10

Got a late start this morning so this had to be quick
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PostSubject: Re: Sandra's Journal   Mon Jan 30, 2012 5:19 am

Heading back to the gym this morning and today is leg day. Right now i'm scarfing down two pints of blueberries & a banana and them off to the gym. I'd love to hear what other folks are working on today.
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PostSubject: Re: Sandra's Journal   Mon Jan 30, 2012 8:16 pm

I got a late start today and so could only do 30 mins of training

Warm up
Front squats 40lb bar x 10 reps x 2 sets
60lbs x 10 reps x 2 sets

Elevated squats
90lbs x 10reps x 2 sets
110 x 10
130 x 10
150 x 6

Leg Press with straight leg dead lift

Leg press
90lbs x 10
180lbs x 10
270lbs x 10
360 x10

Straight leg dead lift
Bar x 10
60 x 10
90 x 10
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PostSubject: Re: Sandra's Journal   Tue Jan 31, 2012 7:08 am

I've been talking with a few guys who've been talking about pause squats & from the bottom as ways to build strength.

For the pause squat the idea is that you dissipate the elastic rebound somewhat & so have to actually 'grind' out of the hole, so when you go back to normal squats these add a whole new level of strength in an area you've not really developed it before.

From the bottom squats also uses this argument, but also brings up the idea that humans actually learn bottom up squats as a natural part of growing up. As babies the first way we learn how to squat is to do bottom-up squatting; think about it, we crawl, then kind of hold on to something & maneuver onto our legs then push up - everyone could at some point squat in my view, it's just something you lose as you age, you just need to look at any baby, they can squat!



Most of the people I've been chatting with suggest you add them after your normal squatting as they cut the weight quite a bit.

Anyway, I thought you might be interested in slinging one or the other in one cycle just to see how they affect you.
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PostSubject: Re: Sandra's Journal   Tue Jan 31, 2012 8:05 am

Hey Pete, In my late 20's and early 30's I used to do these. I would finish my regular squats and do what I called sitting. I'd put two 45lb plates on a bar and squat as low as that baby in the picture and sit there for a little while and then get up and do it again for maybe three reps and a total of three sets. It was really good for my leg development. These days I workout by myself and don't do nearly the crazy stuff I used to do Very Happy

Thanks a lot for the reminder. I might try them again Very Happy


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PostSubject: Re: Sandra's Journal   Tue Jan 31, 2012 8:07 am

January 31 Chest and Triceps today Very Happy

Chest
Incline dumbbell bench press
30lbs x 10 reps
40 x 10
50 x 10
55 x 9

Dumbbell bench
60lbs x 10 reps
60 x 10
65 x 7

Decline Barbell Bench
90lbs x 10
110 x 10
130 x 10
150 x 3

Pec deck
60 x 12
70 x 12
80 x 12
90 x 10

Bent over cable crossover
35 x 12
40 x 12
50 x 7

Triceps
V bar push downs
70 x 12
80 x 12
90 x 12
100 x 12
110 x 8

Seated dumbbell overhead extensions
40 x 10
50 x 10 x 2 sets

Lying dumbbell extensions
20 x 10
25 x 10
30 x 3

Rope push downs
40 x 12
50 x 12
60 x 12
70 x 12
80 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.
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PostSubject: Re: Sandra's Journal   Wed Feb 01, 2012 10:07 am

Today was back day Very Happy 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 dec
30 x 15
40 x 15
50 x 15
60 x 15
70 x 10
Not 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 row over row
60lbs x 12
70 x 10
75 x 10
80 x 8
I'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 grip
45lbs x 15
70 x 10
80 x 10
90 x 8
100 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 row
80 x 12
90 x 10
100 x 10
110 x 10
120 x 10

Close grip pulls down
90 x 10
110 x 10
120 x 10

My preworkout meal was about a cup of fresh Tangerine Juice, and a pint of Blueberries.
Post workout a ton of grapes Very Happy


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PostSubject: Re: Sandra's Journal   Wed Feb 01, 2012 3:56 pm

What's a "Standing bent dumbbell row over row"? I know a fair few row variations, but not heard this name before.

I've moved away from straps for several reasons. One is that grip reflects shoulder health (one of the easiest ways to check shoulder health is to do a bottoms up kettlebell press - if you find you are losing it more than usual as you raise it, then your shoulders may be in need of some TLC). Also the hands are a HUGE proprioception area. If you look at the homunculus - the figure of a human but done to the scale of how much of the brain is connected to the area - you see MASSIVE hands. Hands are super important for letting the body know what is happening, how hard things are etc. If possible my suggestion would be to invest in chalk, not straps (if your gym is weird about chalk ... flipping heck find a new gym...or buy that 'liquid chalk' that you put on your hands & isn't powdery at all).
If you've not seen it before here's the homunculus (note the hands are about the most connected to the brain of any part of the body, only the lips & tongue come close!):



It's weird over here we don't measure foods in pints only liquids, it's odd to try & figure out how much that is - I think I will have to ask the nice Google person Smile
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