VB's training log

[vegieburger]

Ok, I'm starting a log in the hope that if I put everything done here it will keep me motiviated and push me to do more.

I'm very new to weight training (worked out today that I have only being doing dead lifts for a month, it felt longer) so it will also serve as something good to look back on as I progress.

I've just started the stronglifts 5x5 program and today was my second day of it and sad today I am already not following it 100% although I had planned too, added a couple of other exercises and did more deadlifts but I plan on pretty much sticking to the program

Today

2x10 1x5 25kg squats (it was meant to be 5x5 and once the weight has gone up a bit that is what i will do)

2x5 20kg overhead press.
2x4 20kg overhead press (both times I couldn't do the 5th rep, shows how weak I am but it was the first time I did them.
1x5 17.5kg overhead press (had to give up on the O bar and us a smaller fixed weight bb fr the last set. I'm pretty sure I'm doing these wrong, I'm just lifting th bar up and moving it back over my head with my arms where I think I should be propelling it with my body some how.

1x5 40kg DL
2x5 50kg
1x3 55kg
1 60kg (new PB) I felt I could have gone heavier but did not want to push my luck or hurt myself when I still had the rest of the workout to go. Also got advice from a gym trainer. I found out I don't keep the bar close enough to my body and when lower it I should follow the bar more. Will have to work on these.

3 sets of assisted chinups (12kgs assisted) first to 10, second to 8 third to 6. I'm dissapointed in myself over these as it was meant to be 3 sets to fail. WHere as mine where more like 3 sets till they got too hard. Also, perhaps it would have been better to do three sets of one unassisted chinups as that is the most I can do.

3x 30 s planks.

That was the program but I also did

3x8 12kg DB rows (trying to build lat streangth for chin ups)

3 x 10 bodyweight back hyperextentions as I feel my lower back could be stronger.

2ks on the rower on level five

and 10 mins (5 waarm up 5 cool down) on the evercise bike.

Now for food.

little (kids lunch box snack) box of sultanas and dried apple

Hand full of grapes

4 hobknob biscuits

2 coffees

wallaby bar (macca nuts, dried apricot and buffed brown rice with malt and vanilla to sweeten.

2 proiten smoothies (rice milk, banana, soy protien and lsa mix

2 peices of wholemeal bread with hummus

vegie and tofu stir fry with brown rice.

Might eat 10r 2 apples if I am still hungry tonight.

Not the healthiest of days but not the worst by my standards either.

[vegieburger]

OH had a BBQ lunch at his parents house (BBQs there are disgusting, they seriously cook a massive pile of meet and sit it in a huge tray in the middle of the table so you can't help but see and smell it, it is like sitting down to a meal with a pack of hyenas) so he could only have dd in the morn and the gym is only open to 1 on sat, which means I had to do a morning workout, which i never enjoy as much, and I was rushed as I was running l8. Not to go into details but DD didn't sleep well, which means I ended up with 4 hrs tops.

So my half assed tired as hell attempt at a workout this morn went like this.

5 min warm up on exercise bike

5x 5 30kg squats, still feel much to light but the program empasizes not adding weight fast (and I have already added 5 more than I should have)

5x5 22.5 kg BPs

5x5 fatty pushups

2x15 and 1x 12 push ups

3 x 12 double crunchs with 5kg exercise ball

2x10 knee raises

1x10 10kg, 2x6 and 1x 8 14 kg db rows

5 min cool down on exercise bike.

So far today all I have eaten is a coffee and one slice of marmite toast, which considering it is now 2pm is not very good but I just don't have an appitite. I am going to force a protien smoothie down when I finish this though.

Also noticed how much of a fatty little stomach I am developing when I was at the gym, which makes part of me want focus on getting rid of that instead of strength but I am going to do my best to resist the urge, as I know no matter how thin I got my waist it would not be good enough, where as because I never even considered until recently that i could be strong every little gain in the strength departmant thrills me.

[vegieburger]

7 min exercise bike warm up.

5x5 30kg sqautes

5x5 17.5 overhead press

1x8 45kg DL
1x 8 50kg DL
1x3 60kg DL
1 65 kg DL
1x67.5 DL
1x70kg DL
1x72.5 DL PB

3x2 chinups (the program says three sets to fail, but I don't think you are meant to fail after 2) 1x6 assisted (12kg) chinups

3x30 second planks

2x15 knee raises

2x15 on this wied ab machine where you lean forward pulling two pieces of stretchy tubing that you can change the resistence on (only did it as I was waiting for a free bench)

2x8 and 3x5 14kg one arm db rows

5 min exercise bike cool down.

Food today was a total disaster but I'm still on an easter choccy binge

2 pieces marmite toast

2 coffees

1 banana

heaps of water melon

2 big plates full of lentil and vegie curry with basmati rice

and an unconsciable abount of vegan fair trade chocolate

[JP]

Good pulling vegieburger!

[XkillerX]

Fantastic training, keep it up!

[vegieburger]

Thanks JP and Killer

Today I decided to try and do some cardio because I have not been doing any of late mostly due to the fact that I have a deep hatred for it. I wont make any excuses I find it hard and boring and so avoid it as much as I can. Anyway I didn't do much as I had too fit it in between oh getting home and dinner but its better than staying home and watching the simpsons which was the alternative.

All I did was
10 mins exercise bike, resistence between 6-12 which was a cop out.

2ks rower 1 k at 6 (out of 10) the next at 5.

AB stuff

ab machine (resistance goes to 12)

1x10 at level 9
1x10, 1x15 at L10
1x10 L11

3x15 knee lifts

3x12 double crunches with medicine ball

and I threw in 3x8 14kg one arm db rows

10mins eppilictical trainer

not much of a workout, even considered not logging it but if I log every work out (no matter how slack) it will hopefully motivate me to push myself harder.

Food

2 slices marmite toast

2 coffees

apple

banana

chocolate

vegan jellybeans (both were easter gifts so would be rude not to devour them with gusto)

half a large pizza
t
200g marinated tofu

protien smoothie

I am almost through my easter presents and am planning to cut back on refined sugars and other junk once its all gone but will see how that actually pans out

[KaliBaby]

5x5 fatty pushups

HA! overall, training starting off pretty decent. I understand your hesitancy for not wanting to do cardio but it's still important... it helps to show off your toned muscles better!

[vegieburger]

[. I understand your hesitancy for not wanting to do cardio but it's still important... it helps to show off your toned muscles better!

I know, it just doesn't give me the same buzz as lifting something heavy (well heavy by my standards anyway) Just gotta do it though

Yesterday (Wed)

7 min exercise bike warm up

5x5 35kg sqauts

5x5 25 kg BP

1x7, 2x6, 1x4 really hopeless fatman pushups

2x15, 1x12 pushups

3x12 medicine ball double crunches

3x10 resestance ab machine crunches

3x15 knee raises

1x10, 3x6 pully rows (16.5kg each arm)

3x10 back hyperextentions

5min exercise bike cool down.

Food

2 coffees
1apple
hot chips for lunch
grapes
2 peices marmite toast
protien smoothy
1 notbuger on wholemeal bun with salad
1notburger patty on its own.
jelly beans

finished all my easter presents so now I have no exercuse not to be healthy.

[vegieburger]

Hav slacked off on keeping a log, but fortunatly the slackness didn't extend to not going to the gym, went 5 time last week.

Today

Had a shit workout, was not in the best mood as I had a killer headache and probably should've stayed home but if I didn't go 2day I wouldn't able 2 go till mon and would have had 4 days off. Then had a couple of things at the gym happens that bothered me, and I did not get to squat(!!!) it was not free the whole time I was there I didn't get to do fatman pullups but I can do them at home unlike the squats

7 min warm up on exercise bike

1x 8 20kg bp
1x6 25kg bp
5x5 30kg bp when I was on the last rep of the second last set I was struggling a lil on the last tiny bit but would have made it if some man hadn't decided it was his role to grab the bb and put it up for me. Maybe I am being overly sensitive but I was pretty annoyed, I knew that I had it and it was only 30kgs anyway so even if i had failed it wouldn't have crushed my ribs anyway.

1x15 and 2x 12 pushups

3x10 knee raises

4x10 resistence machine ab crunches

5x5 16kg one arm db rows

4x8 153kg leg press. When I was taking the weights off a guy who is at the gym heaps offered to take them off for me, which I thought was reaaly nich until I overhead him tell the guy at the gym it was cos I looked like I needed the help both these things were a taste of reality, there I was thinking I was getting stronger and being all proud of myself and only to realise that I come across as a pathetic and comical girl wasting time and space trying to use the 'big boys' weights. It seems like the only females welcome at the gym are lithe atractive types or ones that can hold their own among the guys and as I am niether I feel as though I don't fit in and dispite its pathetic amount of free weights I miss my old women's gym. Hmph... Not going to let it stop me though, will just have to work harder so that I can hold my own.

Oh and last wk I overheard a guy at the gym bagging veganism

On a better note I got a pullup bar that can be put in a doorway without screws and am doing a chinup everytime I have to walk under it, its going well apart from when I didn't put it in tight enough and I fell, almost landing on my dearest Morris (dog)

Food today was crap so am not putting it in

[Rochellita]

Sorry to hear about the guy being an arse, I know how hard it can be lifting in an mainly male environment. Keep persevering though and they'll see you are for real.

You and Kali training hard have inspired me to start lifting properly again, so you have to keep at it. I wish I had a training partner like you!

[seitanic]

Solid training!

[vegieburger]

Thanks satanic and Flux. I think I was being a lil oversensitive about those guys, I'm sure they both thought they were being helpful it was just unfortunate that in reality they were a pain in the arse.

Flux-thats so cool that you are lifting properly again, I thought I was way to much of a noobie to inspire anyone, especially as I look up to the weights you and Kali lift and think one day...........

Ok, haven't longed all week so this is all from memory and so kinda unreliable.

Mon

7min exercise bike warmup

squat warm up (various weights)
5x5 40 kg squats

2x5, 1 x 4 20kg overhead press
2 x 5 17.5 kg overhead press

deadlift warmup
5x5 57.5 dealifts

3x2 chinups

3x15 knee lifts

3x15 resistance macine crunches, level 10

5x5 16kg one arm db rows

3x8 8kg db flies

Wed
warmup

squat warmups
5x5 42.5kg squats

4x5 30kg 1x5 32.5kg bench press

3x15 pushups

3x12 double crunches w/ 5kg medicine ball

3x15 resitance machine crunches level 10

3x8 16.5 tricep extentions.

Thurs

13mins exercise bike

10mins rowers 5 at level five and faster, 5 at level 10 not so fast.

3x15 knee raises

3x15 resitance machine crunches level 10

3x8 cable rows 30 something kgs

5 mins eppiliptical trainer

Sat

8k walk, not really exercise as it was more a stroll and almost all down hill.

Sun

7min exercise bike warm up

squat warmup at various weights

5x5 1x8 45kg sqauts.

5x5 20kg overhead presses (my fourth wk on this program and this is the first time I have achieved 5x5 w/20kgs which is the starting weight )

dl warm ups
4x5 60kg, 1x5 65kg DL

3x2 chinups

3x15 knee raises

3x15 resitance machine crunches level 11

5x5 16kg one arm db rows

5 min cool down

(spider planks l8r tonight)


Have also been doing chin and pull ups throughout the day on my bar and am so happy to anounce that not only can a now do a pull up I can do a set of 2

Will restart my food log next wk as have been super bad and eating way to much bread and breadlike products (my comfort food)[/b]

[emm7]

You and Kali training hard have inspired me to start lifting properly again, so you have to keep at it. I wish I had a training partner like you!

excellent hope that you join them flux !!

well done vegieburger for this weightlifting I am impressed with this!

[Talyn]

Good work so far with the training, keep it up.

One of the main reasons I stopped training at a gym was because I hated dealing with the wannabe know-it-all gym rats that frequent each and every gym. So kudos to you for sticking at it.

And don't let some meatheads intimidate you. They probably just want the ego boost. Once you get stronger they will be jealous of you..!

[KaliBaby]

Flux-thats so cool that you are lifting properly again, I thought I was way to much of a noobie to inspire anyone, especially as I look up to the weights you and Kali lift and think one day...........

awww! *hug*

Will restart my food log next wk as have been super bad and eating way to much bread and breadlike products (my comfort food)[/b]

I'm totally with ya on that. too much stress with school work has me downing way too many carbs (especially during late night studying sessions). wouldn't suggest cutting out bread products entirely though... could result in binging haha.