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"Cut back on Carbs" they said... Bollocks!

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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Wed Jun 26, 2013 12:51 am

4 days off. seems like a good idea now, but i need to get my consitancy back.
todays workout went REALLY well, considering that i felt like shit during/after the first exercise.
lazy me, i'll just copy and paste from fitocracy


Jump Rope:
0:01:00 (+5 pts)
0:02:00 (+9 pts)
Double Under Jump Rope:
0:01:00 (+6 pts)
0:01:00 (+6 pts)
jeez, these are frustrating...
Barbell Squat:
45 lb x 10 reps (+42 pts)
45 lb x 7 reps (+39 pts)
115 lb x 5 reps (+57 pts)
115 lb x 3 reps (+46 pts)
135 lb x 3 reps (+53 pts)
155 lb x 3 reps (+60 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
Barbell Bench Press:
45 lb x 10 reps (+43 pts)
65 lb x 10 reps (+49 pts)
85 lb x 5 reps (+48 pts)
95 lb x 5 reps (+51 pts)
115 lb x 3 reps (+47 pts)
130 lb x 5 reps (+65 pts)
130 lb x 5 reps (+65 pts)
130 lb x 5 reps (+65 pts)
130 lb x 5 reps (+65 pts)
130 lb x 5 reps (+65 pts)
first two sets felt heavy. felt tired after squats, music sucked, no energy or motivation. then something clicked. blasted out the last 3 sets like nothing.
Barbell Deadlift:
135 lb x 5 reps (+66 pts)
160 lb x 5 reps (+78 pts)
195 lb x 5 reps (+99 pts)
Pendlay Row:
135 lb x 5 reps (+49 pts)
Romanian Deadlift:
135 lb x 10 reps (+61 pts)
Barbell Shrug:
135 lb x 10 reps (+29 pts)
135 lb x 10 reps (+29 pts)
Pull-Up:
5 reps (+42 pts)
5 reps (+42 pts)
5 reps (+42 pts)
3 reps (+29 pts)
Hanging Frog Raise:
12 reps (+5 pts)
12 reps (+5 pts)
Kroc Rows:
82.5 lb x 13 reps (+48 pts)
82.5 lb x 12 reps (+47 pts)
set 1 right hand, set 2 left hand. not sure if this is how to track it... too heavy. but the other dumbbells seemed to light.
Pallof Press :
50 lb x 10 reps (+27 pts)
50 lb x 10 reps (+27 pts)
actually a one armed cable press (elliott hulse calls it "stiff arm") with the last rep static for about 10 second, changing the position to further stimulate the core.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Fri Jun 28, 2013 4:34 pm

good training yesterday + junibeugen (junesquatting) of vegan strength team germany.

jumprope warmup
Squat
2x 45 x10
115 x5
135 x5
145 x3
165 x25
3x 190 x5
[youtube]http://www.youtube.com/watch?v=5MrX5T3Uaxk[/youtube]
[youtube]http://www.youtube.com/watch?v=4Nwmk4RC3bU[/youtube]

more jumprope

Press
45 x10
55 x5
65 x3
5x 75 x5

lunchbreak. part 2 of the session later at night. 5.30ish


warmup
35 lbs x 10x hangclean 10x shrug 10x bentover row 10x deadlift

hangpowercleans
5x 55/65/75

deadlift (lower back warmup)
5x 105

powercleans
6x 120 x3

bentover row
3x 105 x8

benchpress
3x 105 x10
felt the pecs and triceps nicely. been a while since i've done higher reps here...

abs
situps
obliques
leg raise

skullcrusher
2x 42,5 x10
1x 42,5 x12

facepulls
3x 20 x15
triceps pushdowns between sets
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sun Jun 30, 2013 1:20 am

hamstrings and quads felt sore before training. they've actually never stopped feeling sore this week. otherwise i felt pretty good going into the training.

jumprope for warmup and doubleunder practise

Squat

2x 45 x5(Frontsquat)
135 x5
155 x5
175 x3
5x 195 x5

Bench
45 x11
55 x10
65 x10
85 x5
105 x5
120 x3
5x 135 x5
135 x3 (very wide grip)

extensive warmup, but it felt good and i like getting that volume in to solidify technique.

deadlift
5x 125/135/155
3x 175
5x 205

still not overly extatic about technique here. felt some discomfort in the low back area that had nothing to do with musclesoreness. not painful enough to make me stop, but enough to make me reassess technique. i can't seem to hold the necessary curve there... going to post a video soon and i'd appreciate any tips on that.

snatchpractise

3 rounds with 55lbs of
4x hangsnatch
4x klokov press
4x overheadsquat

cleanpractise

3 rounds with 65lbs of
4x hangclean
4x pushpress
4x frontsquat



soreness gone!
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Tue Jul 02, 2013 6:59 am

cardioday. light warmup jog uphill for about 10:30 mins.
5 minutes of stretch and mob.
10 or 11 bad hillsprints. roughly 40+ meters, steep and uneven ground. time 12.xx mins
5 min. rest/contemplation of why i'm doing this
3 more sprints in under 3 mins
jog back downhill.
~43 mins in total
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Re: "Cut back on Carbs" they said... Bollocks!

Postby hakko » Tue Jul 02, 2013 8:38 am

[quote="MH1896"]5 min. rest/contemplation of why i'm doing this


:)
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Tue Jul 02, 2013 7:09 pm

part 1 of todays training

2x 45 x10 frontsquat + jumprope for warmup

squat
65x 10
135x 5
155x 5
175x 3
5x 200x 5

felt heavy from rep 1. i think it was a mental thing. after third work set i sucked it up, found my balls and just squatted down and exploded up like you should. made those plates ring like a bell! before that it was slowly down, focusing to much on control and depths and then grinding it up even slower.

press
45x 10
55x 5
65x 5
70x 3
5x 80x 5

later today powercleans and some assistance stuff
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Wed Jul 03, 2013 7:12 am

part two, copy and paste from fitocracy for convinience


Hang Power Clean:

35 lb x 12 reps (+30 pts)
55 lb x 10 reps (+34 pts)

Hang Clean:

75 lb x 5 reps (+33 pts)
95 lb x 3 reps (+30 pts)

Barbell Deadlift:

125 lb x 5 reps (+61 pts)
195 lb x 3 reps (+79 pts)
195 lb x 3 reps (+79 pts)
195 lb x 3 reps (+79 pts)
215 lb x 1 reps (+62 pts)
215 lb x 1 reps (+62 pts)
215 lb x 1 reps (+62 pts)
195 as partial deadlift only to just above the knee. 125 as warmup for powerclean.

Power Clean:

125 lb x 3 reps (+52 pts)
125 lb x 3 reps (+52 pts)
125 lb x 3 reps (+52 pts)
125 lb x 3 reps (+52 pts)
125 lb x 3 reps (+52 pts)

Pendlay Row:

125 lb x 7 reps (+51 pts)
125 lb x 7 reps (+51 pts)

Dimel Deadlift:

125 lb x 8 reps (+52 pts)
125 lb x 10 reps (+54 pts)
125 lb x 12 reps (+56 pts)
125 lb x 14 reps (+57 pts)
125 lb x 16 reps (+58 pts)

Oblique V-Ups:

15 reps (+15 pts)
15 reps (+15 pts)

Sit-Up:

20 reps (+10 pts)
girona style

Flat Straight Leg Raise:

15 reps (+5 pts)

Stir The Pot:

10 reps (+5 pts)
10 reps (+5 pts)
actually 3-point extension rotation.

Pull-Up:

5 reps (+41 pts)
5 reps (+41 pts)
5 reps (+41 pts)
6 reps (+47 pts)

Standing Barbell Calf Raise:

65 lb x 20 reps (+13 pts)
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Thu Jul 04, 2013 10:15 pm

bigger trailrun than i expected just now. about 1:20h up and down those trails.
let's see if i still make it to the weightroom.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sat Jul 06, 2013 1:37 am

i ended up going, but squats were weak, as was to be expected.


Jump Rope:

0:02:00 (+9 pts)

Front Barbell Squat:

45 lb x 10 reps (+44 pts)
45 lb x 10 reps (+44 pts)
65 lb x 10 reps (+51 pts)
75 lb x 6 reps (+49 pts)
95 lb x 5 reps (+53 pts)
135 lb x 3 reps (+55 pts)
135 lb x 3 reps (+55 pts)

Barbell Squat:

135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
175 lb x 3 reps (+69 pts)
195 lb x 1 reps (+54 pts)
205 lb x 5 reps (+105 pts)

Barbell Bench Press:

45 lb x 10 reps (+43 pts)
45 lb x 10 reps (+43 pts)
55 lb x 10 reps (+46 pts)
75 lb x 6 reps (+48 pts)
95 lb x 5 reps (+51 pts)
115 lb x 5 reps (+59 pts)
140 lb x 5 reps (+70 pts)
140 lb x 5 reps (+70 pts)
140 lb x 5 reps (+70 pts)
140 lb x 5 reps (+70 pts)
140 lb x 5 reps (+70 pts)

Barbell Deadlift:

135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
175 lb x 5 reps (+86 pts)
215 lb x 5 reps (+113 pts)

Pull-Up:

10 reps (+70 pts)
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sun Jul 07, 2013 4:51 am

jumping some rope
frontsquatz
2x 65 x 10
65 x 5

bäcksquatz
105/125/145 x5
165/185 x3
5x 205 x5


prezz
45 x8
55/65 x5
75 x3
5x 85 x5
65 x8

sum pain just belo dat right scapulah but hey, what duznt kill ya, right?

hang power cleanz
65/75/85/95 x5

power cleanz
5x 130 x3 + one lonely little frontsquat that almost took me out ^^
technique got solid after the first two sets!

Dippsies
3 setz 10 repz

FaceP-P-PULL
sumtin like 45 poundz for 10/12/14/16/20 repetitionz

skullcrushaz
50 x 5 witha weird ez bar. one sleeve longer than the otha so it was totally off balanz
45 (40+some random bar) x 9/10

sixpack:
10#Crunches x20/x15
HangingFrogRayz x10
BentLegRayz x10
Dummbellsidebendz 2x 40+ x12

kroc rowz
40+ x 36(r)/31(l)


22,5k bikeride in about 1:13h with a crappy bike that had only 3 working gears
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Mon Jul 08, 2013 7:34 pm

sunday:
light uphill run to warm up for hillsprints (10 min.)

5x 3 hillsprints with 5 pushups and walking for active rest in between sets

light downhill run to cool down/go home ;)

today:
walk on the beach, little bit of meditation/relaxation.
might have to throw in a gymsession tonight because i might be away for the rest of the week.
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Tue Jul 09, 2013 4:39 am

so, i did go to the gym. squats sucked though. so did deadlifts. bench was great!


Barbell Jump Squat:

35 lb x 5 reps (+33 pts)
55 lb x 5 reps (+38 pts)
65 lb x 5 reps (+41 pts)

Front Barbell Squat:

65 lb x 5 reps (+43 pts)

Barbell Squat:

85 lb x 5 reps (+47 pts)
125 lb x 5 reps (+61 pts)
145 lb x 5 reps (+70 pts)
165 lb x 3 reps (+64 pts)
210 lb x 3 reps (+87 pts)
210 lb x 3 reps (+87 pts)
210 lb x 3 reps (+87 pts)
meh...

Barbell Bench Press:

45 lb x 10 reps (+43 pts)
45 lb x 10 reps (+43 pts)
85 lb x 7 reps (+53 pts)
115 lb x 5 reps (+59 pts)
135 lb x 5 reps (+67 pts)
155 lb x 5 reps (+77 pts)
155 lb x 5 reps (+77 pts)
155 lb x 5 reps (+77 pts)
155 lb x 5 reps (+77 pts)
155 lb x 3 reps (+62 pts)
spotter stole my last 2 reps. felt like i could have gotten 4, maybe even complete the set. 10lbs more than planned because i suck at loading bars o_O felt good though

Barbell Deadlift:

145 lb x 5 reps (+70 pts)
175 lb x 5 reps (+86 pts)
195 lb x 3 reps (+79 pts)
215 lb x 5 reps (+113 pts)
not happy....

Yates Row:

125 lb x 7 reps (+34 pts)

Kroc Rows:

62.5 lb x 15 reps (+43 pts)
62.5 lb x 15 reps (+43 pts)

Negative Pull-Up:

3 reps || assisted (+14 pts)

Wide Arm Push-Up:

15 reps (+22 pts)

Sit-Up:

40 reps (+20 pts)

Hyperextension:

10 reps (+5 pts)
10 reps (+5 pts)
on the floor. mixed in some holds (statics)
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Sun Jul 14, 2013 7:23 pm

update on the last week:
tuesday: arrived in the "jungle", went for a long walk, had amazing pizza for dinner

wednesday: got up early, 20 minute yoga (started raining so we called it a day), climbed a volcano (7+hours up and down, min. 1200m up, wet, barefoot, gorgeous, exhausting), went to bed at 8 pm and woke up a little sore on...

thursday: 1h yoga, chilling, walking, another amazing pizza,

friday: back to da ciddy. traveling all effing day. so no workout

training on saturday:

doubleunders (yey!)
5 pullups
6x 45 backsquat, frontsquat und squatjumps

squat
85/125/145 x5
165/190 x3
5x 210 x5
felt easy, i guess those days helped a ton with recovery.

press
45 x8
55 x6
65/75 x5
5x 90 x5

alternated the worksets with 42,5 x10 one arm DB row

hangpowerclean
55/65/75/95 x 5

powerclean
125 x3
5x 135 x3
short breaks between sets. man these barbells here are shitty. sleeves dont revolve AT ALL (some of them are actually welded tight) so it was quite a fight getting those elbows out in front.

supersets
3x hyperextension x10
135 lbs shrug x 10/12/18

gym closes for lunch. thats why....
at home:
3x 7 pullups
20 situps
2x 10 sidesitups
3x 5 "hammockfallouts" (hands on a hammock in a pushup position and then move arms forward... like with a trx)

lots of foamrolling
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Wed Jul 17, 2013 1:24 am

yesterday:

Double Under Jump Rope:
0:02:00 (+12 pts)
Front Barbell Squat:
45 lb x 6 reps (+40 pts)
125 lb x 3 reps (+52 pts)
Barbell Jump Squat:
45 lb x 6 reps (+38 pts)
Barbell Squat:
85 lb x 5 reps (+47 pts)
125 lb x 5 reps (+61 pts)
145 lb x 5 reps (+70 pts)
175 lb x 3 reps (+69 pts)
190 lb x 3 reps (+76 pts)
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts)
Barbell Bench Press:
45 lb x 10 reps (+43 pts)
65 lb x 10 reps (+49 pts)
85 lb x 7 reps (+53 pts)
105 lb x 5 reps (+55 pts)
125 lb x 3 reps (+50 pts)
150 lb x 4 reps (+68 pts)
150 lb x 2 reps (+50 pts)
total crap! never seen such a crappy bench...
Dips - Triceps Version:
10 reps (+43 pts)
10 reps (+43 pts)
10 reps (+43 pts)
5 reps || weighted || 22 lb (+27 pts)
3 reps || weighted || 30 lb (+17 pts)
Pendlay Row:
125 lb x 5 reps (+46 pts)
125 lb x 5 reps (+46 pts)
125 lb x 5 reps (+46 pts)
125 lb x 5 reps (+46 pts)
125 lb x 5 reps (+46 pts)
Jerk:
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
Seated Dumbbell Shoulder Press:
20 lb x 10 reps (+43 pts)
20 lb x 10 reps (+43 pts)
20 lb x 10 reps (+43 pts)
20 lb x 10 reps (+43 pts)
20 lb x 10 reps (+43 pts)
superset with flyes
Dumbbell Flyes:
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
Face Pull:
45 lb x 10 reps (+19 pts)
45 lb x 10 reps (+19 pts)
45 lb x 10 reps (+19 pts)
Hanging Bent Leg Raise:
12 reps (+5 pts)
10 reps (+5 pts)
Weighted Hyperextension:
10 lb x 10 reps (+8 pts)
10 lb x 10 reps (+8 pts)
Glute Ham Sit Up:
20 reps (+42 pts)
Stretching:
0:10:00 (+2 pts)

today i went for a walk.
tomorrow i'm going to start my new experiment :P deadlifts on day 3 instead of squats
so: 5x5 deadlift, 5x5 press, 1x5 squat
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Re: "Cut back on Carbs" they said... Bollocks!

Postby MH1896 » Wed Jul 17, 2013 10:23 pm

good training today! added some BB stuff at the end.


Jump Rope:
0:01:00 (+5 pts)
Double Under Jump Rope:
0:01:00 (+6 pts)
Barbell Squat:
75 lb x 8 reps (+50 pts)
warmup

Front Barbell Squat:
75 lb x 8 reps (+52 pts)
95 lb x 5 reps (+53 pts)
105 lb x 5 reps (+56 pts)
115 lb x 5 reps (+60 pts)
125 lb x 3 reps (+52 pts)
135 lb x 3 reps (+55 pts)
145 lb x 3 reps (+59 pts)
first set belongs to general warmup

Barbell Deadlift:
125 lb x 5 reps (+61 pts)
145 lb x 5 reps (+70 pts)
175 lb x 3 reps (+69 pts)
195 lb x 5 reps (+99 pts)
200 lb x 5 reps (+102 pts)
205 lb x 5 reps (+105 pts)
210 lb x 5 reps (+109 pts)
215 lb x 5 reps (+113 pts)

Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
55 lb x 5 reps (+53 pts)
65 lb x 5 reps (+56 pts)
75 lb x 4 reps (+55 pts)
85 lb x 3 reps (+52 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts) went great!

Dumbbell Side Lateral Raise:
18 lb x 10 reps (+35 pts)
18 lb x 10 reps (+35 pts)
18 lb x 10 reps (+35 pts)
18 lb x 10 reps (+35 pts)

Dumbbell Side Bend:
65 lb x 10 reps (+36 pts)
65 lb x 10 reps (+36 pts)

Windmill:
20 lb x 10 reps (+26 pts)
20 lb x 10 reps (+26 pts)

Dumbbell Bicep Curl:
25 lb x 10 reps (+27 pts)
25 lb x 10 reps (+27 pts)
25 lb x 10 reps (+27 pts)

Glute Ham Sit Up:
20 reps (+42 pts)
20 reps (+42 pts)
20 reps (+42 pts)

Stretching:
0:12:00 (+2 pts)
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