Skinny Vegan Attempting to Reach Former Heights

[Filmbuff81]

We had a boy.

Were you hoping for a son I’m guessing based on the sad face?

And yeah definitely got derailed a bit lol.

Now I’m just in the journey to jackedness.

I have a full garage gym now. I can’t get to a gym during normal Hours 99% of the time and I hate how busy **** gets, so I feel your pain with getting flustered.

[xRequiem]

6/6/19

Bench EMOM
135 8x3

Bench Press
165 2x10
165 2x8

Lat Pulldown
Didn't look 4x12

DB Flies
20 4x15

Chest Supported Rows
100 4x12

Neutral Grip Chinup 3x5 SS Tricep Extension 35 3x12

Powerclean
85 6x3

Decline Sit-up
15 3x15

BW: 172

Circuited most of the accessory. Made up for the powercleans and abs I skipped yesterday.

[xRequiem]

6/8/19

Squats EMOM
225 8x3

Squats
285 4x8

OHP
95 4x8

Power Cleans
95x5
135 2x5
135x3

KBS
20 1x10
20 1x12

Ab Circuit
Weighted Decline Sit ups 10 x5.......burned out

BW: 171

****ing killer session. Power cleans got slightly better today but I was done by this point. Program called for 5x5 but I just couldn't manage. Kettlebell swings called for 50 uninterrupted reps and didn't get past the first ab exercise in the circuit haha. Going to do some planks and yoga(if I'm not ded) tonight to make up.

[xRequiem]

6/9/19

Bench Press
185 4x5
185x4

DB Rows
70 3x8

Circuit
Pull ups x8, x6, x6
Burpees x8, x8, x8

BW: 172

Some DB press to work my left pec. Lowering bench by 10lb next week. started ambitiously without factoring in my weight loss.

First week in the books. What a Savage routine.

[musclehead09]

6/8/19

Squats EMOM
225 8x3

Squats
285 4x8

OHP
95 4x8

Power Cleans
95x5
135 2x5
135x3

KBS
20 1x10
20 1x12

Ab Circuit
Weighted Decline Sit ups 10 x5.......burned out

BW: 171

****ing killer session. Power cleans got slightly better today but I was done by this point. Program called for 5x5 but I just couldn't manage. Kettlebell swings called for 50 uninterrupted reps and didn't get past the first ab exercise in the circuit haha. Going to do some planks and yoga(if I'm not ded) tonight to make up.

Good work, looks pretty brutal.

I’ve been on a work conference so haven’t trained since Wednesday last week. Can’t wait to get back.

[xRequiem]

Good work, looks pretty brutal.

I’ve been on a work conference so haven’t trained since Wednesday last week. Can’t wait to get back.

Should have known adding elements from powerlifting, bodybuilding and CrossFit into one routine would be difficult.

Was it a fun conference at least? Last conference I went to was Cisco Live and we had Universal studios closed for us one afternoon!

6/12/19

Front Squats
225 5x5

OHP
140 5x5

Deadlift EMOM
235 8x3

Circuit:
Hang Clean and Press 65x6,6,6,6,6
Sit up x8,8,8,8,8

Planks
3x30 seconds

BW: 171

[xRequiem]

6/12/19

Bench EMOM
140 8x3

Bench Press
170 2x8
170x7
170x5

Lat Pulldown
80 4x12

DB Flies
25 4x15

Chest Supported Rows
112.5 4x12

Circuit:
Neutral Grip Chinup x4,3,0
Tricep pushdown 50 x12,12,12

BW: 170

[xRequiem]

6/15/19

Box Jumps EMOM
8x3

Squats
295 3x8

Power Cleans
115 3x5

OHP
100 4x8

KB Swin
20 1x35

Ab Circuit
Decline set up 12 x8,8,8
Oblique Pulldown x10,10,10
HLR x10,10,10

BW: 170

[xRequiem]

6/16/19

Bench Press
185x4
175 2x5
175x4
175x2

DB Rows
80 3x8

Pull Ups EMOM
8x3

Circuit:
DB Press 40 3x12
Hammer Curls 20 3x12

Some DB press on my lagging(left) pec.

[musclehead09]

Should have known adding elements from powerlifting, bodybuilding and CrossFit into one routine would be difficult.

Was it a fun conference at least? Last conference I went to was Cisco Live and we had Universal studios closed for us one afternoon!

6/12/19

Front Squats
225 5x5

OHP
140 5x5

Deadlift EMOM
235 8x3

Circuit:
Hang Clean and Press 65x6,6,6,6,6
Sit up x8,8,8,8,8

Planks
3x30 seconds

BW: 171

Haha the conference actually was Cisco Live. It was great. San Diego was nice. Are you also a network engineer?

Good point on combining those methodologies. You’ll definitely get in fantastic shape. I’m going to be cranking up the volume on my volume days, similar to your EMOM training with a good amount of accessory.

[cancell]

Good numbers and consistent progress. Keep it up. Have you had any hiccups due to the accidents you were in?

[xRequiem]

Haha the conference actually was Cisco Live. It was great. San Diego was nice. Are you also a network engineer?

Good point on combining those methodologies. You’ll definitely get in fantastic shape. I’m going to be cranking up the volume on my volume days, similar to your EMOM training with a good amount of accessory.

I've been a systems admin for the last 3 year. Our IT director send me to Cisco live in '17 and '18 mostly because she liked me haha. San Diego is definitely the most desirable location for Cisco live for me too and I missed it! With the move came a new job and I got hired as a Systems/Network Engineer though I doubt my new job will cough up the money to send us to any conference. What state do you live in?

[xRequiem]

Good numbers and consistent progress. Keep it up. Have you had any hiccups due to the accidents you were in?

Thanks for dropping in!

No accidents. Just poor lifestyle choices that led me down a dark and mostly selfish road.








6/20/19

Front Squats
235 4x5

OHP
145 3x4
135 2x4

Kettlebell Swings 20 3x15



6/21/19

Bench Press
175 4x8

Lat pulldown
130 4x12

Pec Dec
70 4x12

Low Cable Rows
75 4x12

Chest Press
50 4x12

Cable Curls
30 4x12

Single Arm Cable Push down
50 4x12

Hammer Curls
15 2x15

Incline DP Press on left pec
20 2x15

Feeling strong today. Finally hit my bench numbers. Decided being skinny isn't for me. Ate like an athlete yesterday and was rewarded today.

[musclehead09]

I've been a systems admin for the last 3 year. Our IT director send me to Cisco live in '17 and '18 mostly because she liked me haha. San Diego is definitely the most desirable location for Cisco live for me too and I missed it! With the move came a new job and I got hired as a Systems/Network Engineer though I doubt my new job will cough up the money to send us to any conference. What state do you live in?

Oh nice! Congrats on the new job. I live in MD. I was a govt employee before but left to be a contractor as it would take years to get to a high grade. Only gone for 3 years and came back in to another agency as they matched my salary from last year to come in. No one sent me to Cisco Live before but my first couple weeks in my boss said I want you to go to bring back knowledge. So it was great!

Also holy volume! Good upper body workout yesterday.

[xRequiem]

6/22/19

Squats
315 3x6

OHP
105 4x8

Powercleans
145 3x3

KBS 20 1x40

Ab circuit:
Incline situp 12 3x10
HLR 3x10

6/25/19

Bench Press
185 4x5
185x8

DB Rows
85 3x8

Incline DB Press
55 2x6
40 2x8

DB Curl
20 4x10

Dips
3x8

Reverse DB Flies
10 3x15

Feeling significantly stronger.

[xRequiem]

6/28/19

Front Squats
275 3x3

OHP
150 2x5
150x7

Deadlift
275x3 DOH
325x3
345x3

Pendlay Rows
135 3x8

Tricep Pushdown
100 3x12

Wtf gains today. Unreal how strong I felt. Feel like I'm going to shatter my goals of 455/275/405 for the year

[xRequiem]

7/1/19

Bench Press
175 3x8
175x6

DB Rows
90 3x8

Incline DB Flies
20 4x15

Lat Pulldown
80 4x8

Tricep Pushdown
100 4x12

Facepulls
50 4x15

Cable Curls
50 4x12

Heading to Boston today. Wooo

[xRequiem]

7/3/19

Squats
335 3x4
335x8

OHP
115 4x6

Power cleans
150 3x3

Keep the gains coming baby.

[xRequiem]

Biked 8 miles to the gym today only to discover they are closed in observance of Independence day wooo.

[xRequiem]

7/5/19

Bench Press
190 4x5
190x10

DB Rows
95 3x8

DB Flies
25 3x12

DB curls
25 3x12

DB press (focus left side)
35 2x15

Rolling DB press?
20 2x12

Keep on keeping on. Had a fun night in Stowe for 4th of July. Vermont is love.

[xRequiem]

7/7/19

Front Squats
285 3x3

OHP
155 3x5

Deadlifts
365x5
225x15 doh second hold for two sets

More gains. Haven't specified before but I don't use a belt.

Edit: video of front Squats https://youtu.be/_EJt6w0DLqk

[xRequiem]

7/8/19

Close Grip Bench Press
155 3x8
155x12

Lat Pulldown
180 4x12

DB Flies (r)
30 3x12

Hammer Curls (d)
30 3x10

Dips x 12,8,8

Standing Reverse DB Flies
15 3x12

Going camping today. Site has kayaking, swimming and hiking!

[musclehead09]

7/7/19

Front Squats
285 3x3

OHP
155 3x5

Deadlifts
365x5
225x15 doh second hold for two sets

More gains. Haven't specified before but I don't use a belt.

Edit: video of front Squats https://youtu.be/_EJt6w0DLqk

Nice lifting! Jealous of those front squats lol.

[xRequiem]

Nice lifting! Jealous of those front squats lol.

More to come! Saw some old videos where I was repping over 4 plates. I feel like sumo deadlifts and front Squats are mutually beneficial as an explanation to my numbers.

7/11/19

Squats
275 2x3

Power Cleans
115x3
135x3
155x3
185x3

Incline Bench
95x12
115x10
135x8
135 2x6

Decline situps 12 3x10 SS HLR 3x10

Back has been achey so I deloaded squats. Power cleans felt great and worked up 30 pounds over anything I've down before. Calves are sore which is an indicator I'm getting closer to proper form. Looking to test max soon and start over my routine.

[xRequiem]

7/12/19

Bench Press
195 4x5

Feet Up Bench Press
145 2x8

DB Rows
100 3x6

Incline DB Flies
25 3x12

Hammer Curls
25 3x12

DB Press (8 on left 7 with both)
25 3x15

Rolling DB Press
25 3x8

Dips
3x10

Machine Curls
40 2x10

[xRequiem]

7/14/19

Squats
315x1
365x1
385x3

Power Cleans
165x1
195x1
210x1
225x1

BB Rows
135x8
155x6
Meh

Felt strong today. Big PR on Squats and Power Clean. My form broke down on 225 and it was more of a full clean having caught it so low.

[xRequiem]

7/16/19

Incline Bench Press
125 4x8

Front Squat
225 3x8

DB Rows
100 3x7

Incline DB Flies
25 4x12

DB Curls
25 4x12

Dips
4x12

[xRequiem]

7/18/19

Deadlifts
335x8
315x1 hook grip hold

OHP
160 2x5
160x7

Abs

Absolutely ****ing savaged today's workout. Feeling monsterous with the calorie surplus. Back up to 178. Bulking to 200 for the luls and gains.

Looking to go canoeing today with the wife and kids.

[xRequiem]

Goals before summer ends:

Squats 365 3x5
Bench 215 3x5
Deadlift 405 3x5
Power clean 255x1
Front Squat 315 3x3
OHP 185 3x3

Ostensible yet I feel at this pace achievable.

[xRequiem]

7/19/19

RDL - hook grip...ouch!
185 4x8

Close Grip Bench
160 4x8

Incline DB Press
50 3x8
30x12 - focus left pec

Lat Pulls
70 4x12

Face pulls
60 4x15

Tricep Pushdown
175 4x15

Cable Curls
55 4x12