twenty-twelve: maintenance mode for the time being...

[vegan hal]

ok. new log. i re-injured my lower back mid-november last year and it pretty much put my 5x5 weight training on hold. what a bummer. i was doing so well.

i stretched a lot, took it easy as best as i could. still need to work the farm. still had to dig out 2 ft of snow that fell just before christmas so the critters could get outside. slowly my back felt better. by 12/29/09 i started my 5x5 back up, but with very very low weight. i'm using a lifting belt now which I wasn;t doing before. i didn;t do any cardio during the next 2 weeks. just controlled lifting and slowly got my numbers back up.

Ok so last week I started my log back up and all is going well. i've changed up some things too and may continue to tweak the routine. focusing on proper form.

here's last weeks log. stretching before and after. weight in lbs

MON 1/11/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 3x5xbar, 2x5x75, 2x5x105, 2x5x135, 5x5x165
Bench Press: 3x5xbar, 2x5x65, 2x5x85, 2x5x105, 5x5x125
Barbell Row: 3x5xbar, 2x5x55, 2x5x70, 2x5x80, 5x5x90
Dips: 5x5x0
Rev Crunch: 3 x 12
DB Arnolds: 5x5x20

TUE 1/12/10
CARDIO:
HIIT Rope: 10min
HIIT Sprints: 5 min

WED 1/13/10
AM: 25 push-ups
STRENGTH B:
Box Squat: 3x5xbar, 2x5x75, 2x5x105, 2x5x135, 5x5x170
Overhead Press: 3x5xbar, 2x5x55, 2x5x70, 2x5x80, 5x5x90
Dead Lift: 3x5xbar, 2x5x70, 2x5x100, 2x5x135, 1x5x160
Heavy Shrug: 3x5xbar, 2x5x70, 2x5x100, 2x5x135, 5x5x160
Chin Ups: 3x5x0
Prone Br: 3 x 30sec x 0 lbs
DB Pullovers: 5x5x25
Skull Crushers: 5x5x25


THU 1/14/10
CARDIO:
HIIT Rope: 10min
HIIT Sprints: 5 min
Medicine Ball: various exercises

FRI 1/15/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 3x5xbar, 2x5x80, 2x5x110, 2x5x140, 5x5x175
Bench Press: 3x5xbar, 2x5x65, 2x5x85, 2x5x105, 4x5x130, 4x130(F), 1x130
Barbell Row: 3x5xbar, 2x5x60, 2x5x70, 2x5x80, 5x5x95
Dips: 5x5x0
Rev Crunch: 3 x 12
DB Arnolds: 5x5x25

---**WEEKEND REST**---

to be continued....

[patvirt]

is this the stronglifts program you're doing?

[vegan hal]

yes.

[patvirt]

yes.

Cool I'm doing it as well and thought it would be lame but it's really good.

Changed the push ups and reverse crunch for curls and tricep extension but been good so far.

How long you been doing it for? Any goals?

[vegan hal]

Honestly, I don't have any real goals. just want to feel fitter. i hit 40 last September, so being fit + strong seems like a good idea. not that i was ever grossly unfit. but i find that when i'm rockin the workout that I don;t drink as much and I get better rest at night. I've had lower back issues on and off for the past 10 years. Strengthening my core makes good sense right.

I started stronglifts 5x5 last August I believe. I've tweaked it as well. i still do pushups 3 days a week, but added in dips which I really dig. I have a daily chart that I keep to easily figure out what I need to do. i mark down my numbers as I go. here's a snapshot of it.

I read many logs here and get ideas from so many of you. I still have lots to learn.

this week has been good so far. the HIIT cardio days kick my ass, but I feel great after it. I bagged my 2 mi trail run I was doing all last year as i was constantly turning my ankle and it never seemed to heal. the HIIT run seems to work better for me.

[patvirt]

Honestly, I don't have any real goals. just want to feel fitter. i hit 40 last September, so being fit + strong seems like a good idea. not that i was ever grossly unfit. but i find that when i'm rockin the workout that I don;t drink as much and I get better rest at night. I've had lower back issues on and off for the past 10 years. Strengthening my core makes good sense right.

I started stronglifts 5x5 last August I believe. I've tweaked it as well. i still do pushups 3 days a week, but added in dips which I really dig. I have a daily chart that I keep to easily figure out what I need to do. i mark down my numbers as I go. here's a snapshot of it.

I read many logs here and get ideas from so many of you. I still have lots to learn.

this week has been good so far. the HIIT cardio days kick my ass, but I feel great after it. I bagged my 2 mi trail run I was doing all last year as i was constantly turning my ankle and it never seemed to heal. the HIIT run seems to work better for me.

Fuck you're organised haha.

Good to see you're getting something out of the work out. - I'm really seeing the gains. Even more than when I was at the powerlifting club, which was more due to the fact I couldn't get there all the time.

[vegan hal]

haha. It's funny because I'm not generally an organized person. BUT i find I need something like this so I don't forget any of my lifts. it's also easy so I can record my log as I go.

Yes I've been reading your log too and I see that it's working well. I can;t wait to see how i feel/look in 6 months time.

It would be awesome to have a local Vegan lifting club like you guys have. I've checked the MVS site. unfortunately I live in the "sticks" of Va. closest real gym is a 60 miles roundtrip for me. I'd never keep on track if I had to schedule that in my day. SO for now, I'm locked into my slowly growing home gym of affordable used equipment much to my wife's dismay. as the gear is all in our "dining" room. haha. we may formally "dine" 1x / year, but I lift 3X / week. the barbells win.

***

Ok so good session today, except failure on the bloody Overhead Press. that lift is my nemesis.

I'll post my weeks #'s this weekend.

[vegan hal]

MON 1/18/10
AM: 25 push-ups
STRENGTH B:
Box Squat: 15xbar, 10x80, 10x110, 2x5x145, 5x5x180
Overhead Press: 15xbar, 10x60, 2x5x70, 2x5x80, 4x5x95, 1x4x95(F)
Dead Lift: 15xbar, 10x75, 10x105, 2x5x135, 1x5x165
Heavy Shrug: 15xbar, 10x75, 10x105, 2x5x135, 1x5x165
Pull Ups: 3x5x0
Prone Br: 3 x 30sec x 0 lbs
DB Pullovers: 2x5x15, 5x5x25
Skull Crushers: 2x5x5, 2x5x10, 2x5x15, 5x5x25

TUE 1/19/10
CARDIO:
HIIT Rope: 10min
HIIT Sprints: 5 min
Med. Ball: various

WED 1/20/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 15xbar, 10x80, 2x5x115, 2x5x150, 5x5x185
Bench Press: 15xbar, 10x70, 2x5x90, 2x5x110, 4x5x135, 4x135, 5x135
Barbell Row: 15xbar, 10x60, 2x5x70, 2x5x85, 5x5x100
Dips: 5x5x10
Rev Crunch: 3 x 12
DB Arnolds: 5x5x25

THU 1/21/10
CARDIO:
HIIT Rope: 10min
HIIT Sprints: 5 min
Med. Ball: various

FRI 1/22/10
AM: 25 push-ups
STRENGTH B:
Box Squat: 15xbar, 10x80, 10x115, 2x5x155, 5x5x190
Overhead Press: 15xbar, 10x60, 2x5x70, 1x5x85, 2x5x100, 3x100, 4x100, 4x100(F)
Dead Lift: 15xbar, 10x75, 10x105, 2x5x135, 2x5x170
Heavy Shrug: 15xbar, 10x75, 10x105, 2x5x135, 2x5x170
Chin Ups: 3x5x0
Prone Br: 3 x 30sec x 0 lbs
DB Pullovers: 2x5x15, 5x5x25
Skull Crushers: 2x5x5, 2x5x10, 2x5x15, 5x5x25

---**WEEKEND REST**---

[vegan hal]

tough one today. we got SLAMMED with a few inches of rain last night. i'm thinking 4" based on the pigs feed buckets being completely full of water this morning. made for crazy muddy conditions this morning. and my driveway was torn up by the flooding. not to mention the creek flowed over the bridge down the driveway and planted a large dead tree right across the bridge. no leaving the house untul that got moved and the water recedes.

so before I could lift weights, i had to get the tractor out, and my saws and go cut that tree up and move the logs out of the way without falling in the creek. craziness. this winter is gonna kill me I think. haha!

OK so finally got to lift late tonight and did pretty well, except failure on the BP at 140. oh well. still felt like a good workout. oh and my Syracuse basketball team won their match tonight. YEAH!

tomorrow, i need to do some repair work on the driveway.

[KC Masterpiece]

oh and my Syracuse basketball team won their match tonight. YEAH!

Ok so we're both vegan, we both have a fondness for "rural life," we're both doing a variation of 5x5, and now we're both Orange fans (SU alum ) ?

I can't not post here.

Good looking log; keep at it.

[vegan hal]

ahh YES!! both my wife and I are SU alum. '87-'91. she got us tickets for SU/G'town next month at G'town.

When were you there? another coincidence? my wife did her chef training internship at Millennium, in SF. that was the only time I ever got to visit SF. great City!

[KC Masterpiece]

ahh YES!! both my wife and I are SU alum. '87-'91. she got us tickets for SU/G'town next month at G'town.

Should be great. I'm sure they'll be gunning for revenge after last nights pummeling.

When were you there? another coincidence?

Not quite; I was there from 2000-2006 with time off in between. I had the pleasure of tutoring the basketball team in 2003; let me tell you, when they won (really that whole season) THAT was quite a moment. Glad Gerry McNamara's back with the team (now as a graduate assistant). Your major?

my wife did her chef training internship at Millennium, in SF.

I can' think of a better place to intern, vegan or otherwise; Millennium is where my girlfriend go every year on our anniversary if we don't' have anything out of town planned. In my opinion the best vegan restaurant on the West Coast.

How are the pigs?

[vegan hal]

wow KC! that must've been incredible especially during the 02/03 season w/ Carmelo Anthony. Too bad he bolted right after that season. Yeah it's cool seeing McNamara. And now I see old Derek Coleman there too. he was playing when I was in school. that's how old I am. I loved going to SU, but I don't miss those winters.

Yeah she really liked working at Millennium. I ate there one night. amazing. lots of great places to eat in SF as a vegan.

and the pigs are doing well. sleeping tight after a good dinner service.

[vegan hal]

great workout today. surprised myself of not failing on the dreaded OPs. especially since I worked out later than I like to. and after having to shovel 2,500 lbs of gravel this afternoon to fix my driveway from the crazy flood we had last weekend. pretty beat now.

i'll post my numbers for the week on the weekend as usual.

[vegan hal]

this week: did pretty well overall. failed twice this week on BP. but smoked my nemisis OHP. i've adjusted my warm-up reps a bit heavier. still doing initial nXbar, but then i start at 50% instead of 25%. seemed like 25 was sorta useless.

failed on to hit#5 on 1st 5x205 squat on friday, but made up for it on the 2nd hitting 6reps ad then fine afterwards.

the HIIT cardio is pretty killer. i take a few short breaks to catch breath, but i stop my timer so not cheating time.

MON 1/25/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 10xbar, 10x80, 10x120, 2x5x155, 5x5x195
Bench Press: 10xbar, 10x70, 10x90, 2x5x115, 5x140, 3Fx140, 3Fx140, 2Fx140, 2Fx140, 5x135, 3x135, 2x135
Barbell Row: 10xbar, 10x60, 10x75, 2x5x90, 5x5x105
Dips: 5x5x(bw+10)
Rev Crunch: 3 x 12
DB Arnolds: 5x5x25

TUE 1/26/10
CARDIO:
HIIT Rope+Sprints: 15min
Med. Ball: various

WED 1/27/10
AM: 25 push-ups
STRENGTH B:
Box Squat: 10xbar, 10x120, 10x145, 5x175, 5x5x200
Overhead Press: 10xbar, 10x70, 2x5x80, 5x90, 5x5x100
Dead Lift: 10xbar, 10x110, 2x5x135, 2x5x155, 2x5x175
Heavy Shrug: 10xbar, 10x110, 2x5x135, 2x5x155, 2x5x175
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
DB Pullovers: 2x5x15, 5x5x25
Skull Crushers: 2x5x5, 2x5x10, 2x5x15, 2x5x20, 5x5x25

THU 1/28/10
CARDIO:
HIIT Rope+Sprints: 15min
Med. Ball: various

FRI 1/29/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 10xbar, 10x125, 10x145, 5x175, 4Fx205, 6x205, 3x5x205,
Bench Press: 10xbar, 10x90, 10x110, 2x5x125, 5x140, 4Fx140, 4Fx140, 3Fx140, 2Fx140, 4Fx135, 3x135
Barbell Row: 10xbar, 10x80, 10x90, 2x5x100, 5x5x110
Dips: 5x5x(bw+10)
Rev Crunch: 3 x 12
DB Arnolds: 5x5x25

---**WEEKEND REST**---