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.

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

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

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

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!

Thanks. Yes definitely try zercher squats and thanks for the reply

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

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

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

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!).

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.

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

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

old school

(Arnold & is that Dave Draper in the background...I think it is?)

Love Love Love Old school. Thanks for the pic
And yes I am pretty sure that is Dave Draper.

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