Skinny Vegan Attempting to Reach Former Heights

[xRequiem]

I'm not much for introductions but I'm definitely motivated from holding myself accountable, the latter being my purpose here. I used to be a yoked powerlifter back in 2015. A lot has changed since then. Over the last 3 years I haven't lifted much. Recently purchased a rack and some weights and hoping to at least regain a glimpse of my past physique.

https://www.instagram.com/xrequiem/

My old PRs are pretty ridiculous looking back. My goals are vastly different now. I just want to put on some mass and increase my big 3. I'm not as strong as I used to be but at least I have a beard now!

My routine will be a variation of Starting Strength and I plan to miss days. There I said it, I'll be missing more days than the average gym goer. My goal is to lift at least 2x a week, ambitiously 3x. Time for the lifting.

Bench Press
135 3x5

Lat pulldown
110 4x12

Squat
185 3x5

Videos will be posted later.

[xRequiem]

1/2019

OHP
85 2x5, 1x10

Deadlift
185 2x5

Skull crushers
4x12

Ez bar curls
3x12

[xRequiem]

1/23/19

Squat
190 3x5

Bench Press
140 3x5

Reverse Grip Lat Pull down
90 4x12

Knees are feeling better. Starting to dail in on squat form. All in all a decent day.

[xRequiem]

Of course I came down with the flu after the first day of my second week.


1/25/19

OHP
90 2x5
90 1x10

Deadlift
195x5

Skull crushers and curls. This feels like ages ago so I forget the except weight and reps.

2/4/2019

Squat
195 3x5

Bench Press
145 3x5

Wide-Grip Lat Pulldowns
70 4x12

Squats and bench felt fantastic. Form is starting to click and I managed to channel into my database of Kelly Starrett mobility work and clean up my achey knee. Felt great.

Starting to bulk again. Tired of being the typical skinny vegan.

[xRequiem]

2/6/19

Deadlifts
205 3x1
205x5

OHP
95 2x5
95x10

Skull crushers and ez bar curls 2x20(?)

Watched a Defranco video on DL form after my session. Going to revisit this video before I DL again.

[xRequiem]

2/9/19

Squats
205 3x5

Bench Press
150 3x5

Wide-grip Lat Pullldowns
80 4x12

[xRequiem]

2/10/19

Deadlift
215x5
255x1

OHP
100 2x5
100x10

Planks
3x30 seconds

Feeling gewd. Defranco video on deadlifts helped tremendously.

[xRequiem]

2/12/19

Squats
215 3x5

Bench
155 2x5
155x10

Wide-grip Lat Pulldown
85 4x12

Chugging along. Sitting in around 167lb.

[xRequiem]

2/14/19

Deadlifts
225x5
225x1

OHP
105 2x5
105x10

Planks
3x35 seconds

2/16/19

Squats
225 3x5 ezz

Bench
160 2x5
160x8

Wide-Grip Lat Pulldowns
85 4x12

[xRequiem]

2/18/19

Deadlifts
235x5
235x1
205x1 held at top for 15

OHP
110 2x5
110x11

Planks
3x40 seconds

Good day. Strength gains are coming. I'm only 2 weeks away from running out of weight(plates).

[xRequiem]

2/20/19

Squats
235 2x5
235x10

Bench
165 2x5
165x10

Wide-grip Lat Pulldowns
85 4x12

Ez pzzz

[xRequiem]

2/22/19

Deadlifts
245x5
300x1
225x1 held at top for 5

OHP
115 2x5
115x10

Planks 3x35 seconds

Another smooth day.

[xRequiem]

2/24/19

Squats
245 3x5

Bench
170 3x5

Wide-grip Lat Pulldowns
90 4x12

[xRequiem]

2/26/19

Deadlift
255x5

OHP
120 3x5

Stretching and abs.

Everything is still feeling easy.

[xRequiem]

2/28/19

Squats
255 3x5

Bench
175 3x5

Rows 70 4x12

3/2/19

Deadlift
265x5

Sumo Deadlift
205x5

OHP
125 3x5

[xRequiem]

3/4/19

Squats
265 3x5

Bench
180 3x5

Some rows

[xRequiem]

3/9/19

Deadlift
275x5

Sumo Deadlift
225x5

OHP
130 3x5

[xRequiem]

3/12/19

Squats
275 3x5

Bench
185 3x5

Some rows.

Easy af.

[xRequiem]

3/14/19

Deadlift
285x5

Sumo DL
235x5

OHP
135 3x5

Vegainz. All easy.

[xRequiem]

3/17/19

Squats
285 3x5

Bench
190 3x5

Some rows and close grip bench press.

[xRequiem]

3/21/19

Deadlift
295x5

Sumo Deadlift DOH
275x1
255x3

OHP
140 3x5

Abs and chin ups.

[xRequiem]

3/23/19

Squats
295 2x5
295x10

Bench
195 3x5

Some rows.

Too easy and out of weight.

[xRequiem]

3/25/19

Deadlift
255 3x5

OHP
145x5
135x5

Off day. Going to look into switching to a push pull lower routine since I'm out of weight. Might pick up a gym membership soon.

[xRequiem]

3/26/19

Push Day

Bench Press
165 4x5
165 1x10

OHP
95 3x10

Incline DB Press
25 3x12

Tricep Pushdown 3x12 SS w/ Lateral raises 3x15
Tricep extension 3x12 SS w/ Lateral raises 3x15

Switches to some PPL novice routine I found on Reddit. Looks promising and most importantly fun.

[xRequiem]

4/3/19

Deadlift
285x2

Pullup
1x6
2x7

Seated Cable Rows
80 3x12

Hammer Curls
20 4x12

DB Curls
15 4x12

Facepulls
40 5x15

Lat pulldown
80 4x12

Lifted in a commercial gym since my home is under contract(selling). Deadlifting felt awful. Couldn't get into position. This gym have sandfilled plates and they feel extremely low like I'm performing deficit DL. Hoping to get some consistency going was the house sells on Monday.

[xRequiem]

4/5/19

OHP
115 4x5
115x10

Bench press
????

Incline DB Press
35 4x12

Tricep rope push down 3x12 ss lateral raises 3x15
Overhead triceps press 3x12 ss lateral raises 3x15

[xRequiem]

4/7/19

Squats
275 4x5
275x10

RDL
135 3x8

Leg press
180 4x12

Leg curl
80 4x12

Calf raise
180 4x12

[xRequiem]

4/9/19

BB Rows
135 4x5
135x10

Pull up
X8
X8
X7

Seated cable row
90 4x12

Face pulls
40 5x15

Hammer curls
20 4x12

Db curls
20 4x12

[xRequiem]

4/11/19

Bench
175 4x5
175x12

OHP
85 3x8

Incline DB Press
40 3x12

Tricep Rope Pushdown 70 3x12 SS DB lateral raises 10 3x15
Tricep kick backs 20 3x12 SS DB lateral raises 10 3x15

Feeling strong. Digging this routine. Just sold the home so loads of stress off until we pack up and move to Vermont!

[xRequiem]

4/12/19

Squats
285 4x5
285x10

RDL
155 3x8

Leg Press
3x12 180

Calf Raises
3x12 180

Leg Curls
3x12 80

Strong day. Squats and bench both felt strong this week. Easing into lifting at a gym again. Hopefully my deadlifts feel much better than they did last time. Looking forward to 315 5x5 on squats in the near future!