Skinny Vegan Attempting to Reach Former Heights

[xRequiem]

9/16/19

Sumo Deadlift
405x0
405x1 failed 2nd
405x2
495x2

OHP
125 3x8

Strict BB Rows
145 3x7

Such gains. Gripp kept giving out. Couldn't get focused but ended up doubling 10lb more than I did a few days back. No more heavy for few weeks now.

[xRequiem]

9/18/19

Front Squats
275x6
315x3

Calf Raises
185 4x12

Paused Decline Bench Press
175 3x8

Hammer Curls
40x6
35x6
30x6
35x6
30x8

Db Lateral Raises
20x8
15 3x8

[xRequiem]

9/21/19

Beltless Squats
365x2
405x1
425x5

Pause Bench Press
135x8
155x5
175 3x5

Incline Press
180 4x6

Super set with

BB Curls
85 4x6

DB Flies
35 3x8

So. ****ing. Strong.

[xRequiem]

9/23/19

Beltless Sumo Deadlift
495x1
525x2

OHP
130 3x8

Lat Rows
100 3x8

More gains. Yay

[xRequiem]

9/29/19

Squats
315x5

GMs
135 4x5

Paused Bench Press
180 3x5

Paused Close Grip Bench
185 3x6
135 3x8

BB Curls
65 3x8

Hammer Curls
25 3x8

Incline Press
140 3x8

Meh day.

[musclehead09]

9/23/19

Beltless Sumo Deadlift
495x1
525x2

OHP
130 3x8

Lat Rows
100 3x8

More gains. Yay

I thought I left a comment here but now I don’t see it. But this is crazy! Is this an all time 2RM PR?

[xRequiem]

I thought I left a comment here but now I don’t see it. But this is crazy! Is this an all time 2RM PR?

Surprisingly it's not. I believe I hit 585 for 2 or 3 years ago, but I never imagined being back here so quickly with many other circumstances against me. Perhaps I'll be a skinny vegan crushing all time PR soon?

545x2 is my goal this year but I can see myself getting up to 585x2 if the stars align.

[xRequiem]

10/1/19

Sumo Deadlifts
455x3

On third rep I heard an explosion from my chest area. Reracked the weight with one arm and crawled home. Was convinced a broke a rib due to the tremendous pain I experienced. I'm not one to go the ER/emergency care but I went the next day. An x-ray revealed there was no bone related issues. So here I am a few days later still in quite a bit of pain but overall much better. Guess it's a soft tissue strain in the upper pec area. Going to work arms and legs tomorrow on machines and hope to be back under the bar in another 5-10 days.

This whole experience had me step back and re-access my goals and how to get there. Going to slow down on the heavy lifting(until the strength bug bites again) focus on bodybuilding type work.

[musclehead09]

10/1/19

Sumo Deadlifts
455x3

On third rep I heard an explosion from my chest area. Reracked the weight with one arm and crawled home. Was convinced a broke a rib due to the tremendous pain I experienced. I'm not one to go the ER/emergency care but I went the next day. An x-ray revealed there was no bone related issues. So here I am a few days later still in quite a bit of pain but overall much better. Guess it's a soft tissue strain in the upper pec area. Going to work arms and legs tomorrow on machines and hope to be back under the bar in another 5-10 days.

This whole experience had me step back and re-access my goals and how to get there. Going to slow down on the heavy lifting(until the strength bug bites again) focus on bodybuilding type work.

Geez man that sucks. I had a couple of chest strains when I hit 425-435 on conventional dead’s multiple times. It was very weird but it went away pretty quick. On another note costochondritis gave me rib pain like you had and kept me out for a couple months. Guessing it’s not that for you tho as the x-day would catch that (it’s inflammation between the ribs and sternum.

Definitely good idea to take it easy on going Heavy. I know that sucks but with bodybuilding getting stronger in the higher rep range will get you stronger if you ever cycle down again to heavy weights low reps.

[xRequiem]

Geez man that sucks. I had a couple of chest strains when I hit 425-435 on conventional dead’s multiple times. It was very weird but it went away pretty quick. On another note costochondritis gave me rib pain like you had and kept me out for a couple months. Guessing it’s not that for you tho as the x-day would catch that (it’s inflammation between the ribs and sternum.

Definitely good idea to take it easy on going Heavy. I know that sucks but with bodybuilding getting stronger in the higher rep range will get you stronger if you ever cycle down again to heavy weights low reps.

It's disheartening to say the least. Today I'm feeling better both physically and mentally. Working up with machines, then to db and light barbell, finally I hope to be back to weights that I can make progress from.

10/6/19

Arm Curls
50 3x8
50 2x12

Superset with

Seated Machine Press
50 3x8
50x12

Tricep Rope Pushdowns
120 5x12

Superset with

Seated Machine Rows
55 5x12

Machine Chest Press
50 5x13

Superset with

Face Pulls
30 5x12

Machine Leg Press
230 5x12

Superset with

Calf Press
230 5x12

Leg extensions
75 5x12

Leg Curls
75 5x12

Something to get the blood flowing again. Chest is still achey but the more I move it the better it feels. Hoping another week of light work before I'm back under the bar again.

[musclehead09]

It's disheartening to say the least. Today I'm feeling better both physically and mentally. Working up with machines, then to db and light barbell, finally I hope to be back to weights that I can make progress from.

10/6/19

Arm Curls
50 3x8
50 2x12

Superset with

Seated Machine Press
50 3x8
50x12

Tricep Rope Pushdowns
120 5x12

Superset with

Seated Machine Rows
55 5x12

Machine Chest Press
50 5x13

Superset with

Face Pulls
30 5x12

Machine Leg Press
230 5x12

Superset with

Calf Press
230 5x12

Leg extensions
75 5x12

Leg Curls
75 5x12

Something to get the blood flowing again. Chest is still achey but the more I move it the better it feels. Hoping another week of light work before I'm back under the bar again.

Looks good. I know how you feel, regression sucks but long term you will do great.

[xRequiem]

10/13/19

Oly Squats
275x8
295x6
325x4

Machine Curls
50 3x10
30 2x12

Leg Curls
75 3x12

Leg Extensions
95 3x12

Calf Raises (free weight machine?)
120 3x12

Back Extension
100 2x8

Stationary bike
20 minute bout


Upset by my recover time. Got sick immediately after the injury which has been a huge set back in recovery process.

Edit: here's squats from today
https://youtu.be/w9BFO2PnvyY

[xRequiem]

10/15/19

Machine Curls
30x8
50x8
60 3x8

Tricep Pushdown
240 3x12

Cable Kick Back
30 3x12

Leg Curls
90x8
95x8
100x8

DB Curls
15 3x12

Tricep Kickbacks
15 3x12

Incline Curls
10 2x10

Incline DB Press
10 2x10


Booooo my pec.

[xRequiem]

10/17/19

Oly Squats
295 2x6

BB Calf Raises
225 3x12

Paused Bench Press
95 3x5

Paused Close Grip Bench
95 3x5

DB Flies
10x10
15x10
20x15

DB Rows
55 3x8

Leg Press (free weight)
90x12
180x12
230x12

Calf Press (free weight)
90x12
180x12
230x12

[xRequiem]

10/19/19

Smith Machine Behind the Neck Press
40x8
50x8
70x8
90x8
70x8

Smith Machine Upright Row
20x8
40x8
60x8
50 3x8

Side Lateral Raises
15 4x12

Bent-over Lateral Raises
15 4x12

Seated Tricep Extension
15 4x12

Concentration Curls
20 4x10

BB Curls
45 4x10

Tricep Kickbacks
15 4x12

Tricep Pushdowns
100 3x12

Cable Curls
65 3x12

Had fun today.

[musclehead09]

10/17/19

Oly Squats
295 2x6

BB Calf Raises
225 3x12

Paused Bench Press
95 3x5

Paused Close Grip Bench
95 3x5

DB Flies
10x10
15x10
20x15

DB Rows
55 3x8

Leg Press (free weight)
90x12
180x12
230x12

Calf Press (free weight)
90x12
180x12
230x12

Good work on the comeback! Nice squats

[xRequiem]

Good work on the comeback! Nice squats

Thanks! My pec injury has turned into quiet the set back. I'm fighting off bronchitis now.

10/20/19

HLR
4x10

Close Stance Low Bar Squats
225x6
255x6
285x6
315x6
335x6

Leg Press
290 4x12

BB Calf Raises
225 4x15

Leg Curls
100 4x10

Standing Calf Machine
210 4x10

Good day. Tried stiff leg deadlift but it's still too soon. Pec screamed at me.

[xRequiem]

10/22/19

Paused Bench Press
135 2x6
155 3x6

Assisted Wide Grip Pull-ups
4x8 (setting @ 8)

Incline Neutral Grip DB Press
35 4x12

Barbell Rows
135 4x10

DB Flies
20 4x10

Tbar Rows
90 4x10


Decent day. Chest still achey.

Pic of pumped back

https://ibb.co/J2jtjS5

[xRequiem]

10/25/19

Smith Machine Behind The Neck Press
50x8
70x8
90 3x8
70x8

Side Lateral Raises
20 4x10

Incline DB Curls
20 4x10

Seated Tricep Extensions
20 4x10

Bent-over Lateral Raises
15 4x10

Concentration Curls
15 4x10

Lying Tricep Extensions
15 4x10

Smith Machine Upright Row
50 4x6

Hammer Curls
20 3x8

Tricep Kickbacks
20 3x8

Fatigued halfway through this one and had to lower weight. Still an ok session.

[xRequiem]

10/26/19

Oly Squats
225x7
275x7
300x7
320x7
275x7

Barbell Calf Raises
225 3x12

Stiff legged Deadlift
135 3x8

Machine Leg Press
300 4x10

Seated Calf Press
200 4x12

Leg Curls
75 3x12

Hanging Leg Raises
3x12

Squats are feeling strong. Literal ATG with no belt feels fantastic.

[xRequiem]

10/27/19

Paused Barbell Bench Press
135x6
145x6
155x6
165x6
175x6

Assisted Wide Grip Pull-ups
4x7 ( 7 assistance)

Incline DB Press
45 4x8

Barbell Rows
145 4x8

DB Flies
25 4x8

Tbar Rows
70 4x12

DB Pullovers
25 3x12

Seated Cable Rows
85 3x12

Felt great getting in three consecutive sessions. Really wish I could lift 6x per week.

Chest still achey but I don't think I've lost much strength. Should be back to pick paused reps in the low 200s soon!

[xRequiem]

10/29/19

Smith BTN Press
70 5x8

Smith Upright Rows
50 4x8

Lateral Raises
20 4x12

Incline DB Curls
20 4x12

Seated Tricep Extensions
20 4x12

Hammer Curls
20 3x12

Tricep Pushdowns
IDK 3x12

I don't care for BTN Press. Going to change out for OHP or something else.

[xRequiem]

11/1/19

Oly Squats
275x4
315x4
335x4
355x4
315x5 - paused

Leg Press
200x10
390 4x10

Stiff Legged Deadlift
135x8
155x8
175 2x8

Standing Calf Raises
BW 4x15

Leg Curls
75 3x12

HLR
3x12

[xRequiem]

11/2/19

Paused Bench Press
135x6
155x6
175x6
185x9
185x6

Wide Grip Pull-ups
3x8 (assistance 8)

Incline DB Press
50 4x8

BB Rows
135x8
155 3x8

DB Flies
25 4x8

Tbar Rows
95 4x8

DB Pullovers
25x12
30 3x12

DB Rows
80 4x6

Legs again tomorrow. Routine is supposed to be chest/back, legs, shoulder/arms but I managed shoulder/arms, chest/back, legs. This should remedy my mistake.

[musclehead09]

Looks like you’ve recovered well. Love the 3 day rotation you’re doing. Great for hypertrophy. Good work on squats.

Did the bronchitis go away? I had a couple bouts of that over the years, I know it’s terrible. Hopefully you’re good now.

[xRequiem]

Looks like you’ve recovered well. Love the 3 day rotation you’re doing. Great for hypertrophy. Good work on squats.

Did the bronchitis go away? I had a couple bouts of that over the years, I know it’s terrible. Hopefully you’re good now.

This routine is very refreshing after focusing mostly on strength since starting back. Not done with strength training but this will be a good block to hit tons of volume and build up mass. Then, I'll peak for a couple weeks after a 12 week block to see where I am. Feeling like my squats are primed for a large PR this year.

Bronchitis is still lingering but I feel close to 90% on both illness and injury so it's a huge improvement

11/3/19

Machine Leg Press
190x12
260x12
340x12
400x12
500x12

Machine Calf Press
190x12
260 3x12

Leg Extensions
120 3x12

Leg Curls
100 3x8

Standing Calf Machine
160 3x10

HLR
3x12

Dips
3x12

Quick day to fix my scheduling. Ran out of weight on the leg press.

[musclehead09]

This routine is very refreshing after focusing mostly on strength since starting back. Not done with strength training but this will be a good block to hit tons of volume and build up mass. Then, I'll peak for a couple weeks after a 12 week block to see where I am. Feeling like my squats are primed for a large PR this year.

Bronchitis is still lingering but I feel close to 90% on both illness and injury so it's a huge improvement

11/3/19

Machine Leg Press
190x12
260x12
340x12
400x12
500x12

Machine Calf Press
190x12
260 3x12

Leg Extensions
120 3x12

Leg Curls
100 3x8

Standing Calf Machine
160 3x10

HLR
3x12

Dips
3x12

Quick day to fix my scheduling. Ran out of weight on the leg press.

I feel ya on that; I loved the 7 week block of bodybuilding I just did. I was going to continue it but I saw a meet that while far out got me wanting to hit some big strength PRs. I’ll definitely look to a longer bodybuilding block in 2020.

Glad to hear about the bronchitis. And nice leg pressing. I love leg pressing lol

[xRequiem]

11/5/19

OHP
95x8
115x8
135x8
115x12

Lateral DB Press
25 4x8

Seated Tricep Extensions
25 4x7

Seated Incline Curl
25 4x7

DB Lateral Raises
20 3x10

Concentration Curls
20 3x18

Lying Tricep Extensions
20 3x12

Tricep Pushdowns
8(?) 4x12

Bent-over Lateral Raises
15 2x12

Hammer Curls
15 1x15

OHP was easy. Given I haven't done them in 6 or so weeks they felt great.

[xRequiem]

11/7/19

Incline DB Flies
20 4x12

DB Rows
70 3x8

Paused Barbell Bench Press
135x6
155x6
175x6
195x6
185x7

Assisted Pull-ups
2x10 (8 assistance)

incline DB Press
60 2x6
60x4

BB Rows
135x6
155 3x6

HS Incline Press
90x12
140 2x8
90x12

[xRequiem]

11/9/19

Oly Squats
275x6
315x6
335x6

Leg Press
200x12
290x12
380x12
450x12

Calf Press (on leg press)
200x12
290x12
380x12
450x12

Stiff-legged Deadlift
135x8
185x8
225x8

Leg Curls
90 3x12

Standing Machine Calf Raises
150 3x12

Incline Sit-ups
8kg 3x12

Decline DB Press
25 3x12 (slowwww and controlled)

BW: 182

Accidentally repeated same weight as last session of 6s on squats. Not too concerned. Really focused on feeling out the movement rather than moving heavy weight.

Up a few pounds thanks to starting back creatine.