Skinny Vegan Attempting to Reach Former Heights

[xRequiem]

11/11/19

Smith Machine Press
70x8
110 3x6

Seated DB Press
30 3x12

Seated Tricep Extensions (both arms)
30 3x12

Seated Hammer Curls
30 3x8

Bent-over Later Raises
20 3x8

Incline Curls
20 3x10

Seated Tricep Extensions
2x8

30 minutes session. Huge snowstorm rolled through and doubled my commute, etching into my gym time.

[xRequiem]

11/12/19

Paused Barbell Bench Press
135x6
155x6
175x6
190x6
175x8
155x8

Incline DB Press
45 3x10

DB Rows
75 3x8

DB Flies
30 3x6

Tbar Rows
70x8
95x8
115x8

Barbell Rows
135 3x8

HS Incline Press
90x12
180x6
140 2x12

Meh day. Wanted 205x6 on bench but it wasn't in the cards today. Had to put shoulders/arms and chest/back on consecutive days due to scheduling conflicts. Oh well. Still got work done.

[xRequiem]

11/14/19

Oly Squats
275x4
315x4
365x4
315x5 - paused

Standing Calf Raises
225 2x12

Leg Press
200x10
400x100
500x9

Seated Calf Press
200x12
400x12
500x10

Single leg extensions
80 2x12

Leg Curls
100 3x10

Mediocre day. Gym was crowded so I skipped SLDL

[xRequiem]

11/16/19

OHP
95x8
120x8
135x8
135x6 (push press)

DB Lateral Raises
20 4x10

Seated Tricep Extensions
20x15
20 3x12

Seated Hammer Curls
20 4x12

Bent-over Lateral Raises
20 3x8

Tricep Kickbacks
25 3x8

Concentration Curls
20 3x8

SLDL
135x6
185x6
225x6

Sumo Deadlift
315x1
405x2

BB Upright Rows
45x8
70 2x8

[musclehead09]

I’m digging the split. How’s chest/back feel after doing shoulders/arms day before?

[xRequiem]

I’m digging the split. How’s chest/back feel after doing shoulders/arms day before?

It's not ideal. Even if you run the 6 day version you still get a once per week chest/back to shoulder/arms. Thinking of changing it to a 4 day split if recovery becomes an issue. I'm not so focused on moving big weights as long as I'm recovering I'll keep with it.


11/17/19

Paused Bench Press
135x6
155x6
180x6
160x8
160x8

Pendlay Row
135 4x8

DB Flies
30 4x8

Tbar Rows
45x10
90x10
115x10

DB Press
30x10
40x10
50x10

Seated Cable Rows
100 4x12

Cable Press
60 4x12

Going to reset bench, squat and ohp to 10s as a quasi-deload.

[xRequiem]

11/19/19

Olympic Squats
225x10
255x10
275x10
255x10

Good Mornings
135 3x5

Leg Press
200x12
290x12
400x12

Calf Press
200x12
290x12
400x12

Leg Curls
70x10
90x10
110x10

SLDL
135x5
185x5
205x5

[xRequiem]

11/22/19

OHP
95x10
105x10
115x10
125x10

Lateral DB Raises
15 4x10

Incline Hammer Curls
15 4x10

Seated Tricep Extensions
15 4x10

Upright Rows
40 4x10

Reverse BB Curls
40 4x10

Skull Crushers
40 4x10

DB Curls
15 3x10

Reverse Lateral Raises
15 3x10

Tricep Pushdowns
10(?) 3x10

Feeling big today. Lighting is poor so it's difficult to see definition but i look fairly shredded today. Pump was insane. Started eating an orange pwo and I can feel the difference.


https://ibb.co/DMtBmg6

[xRequiem]

11/23/19

TnG Bench Press
135x10
150x10
165x10
175x9

Decline Bench Press
135x10
155 3x8

Conventional Deadlift
135x10
225x10
275x6
225x10

DB Flies
30 3x10

Pendlay Rows
135 3x10

Incline Chest Press
45x8 - left pec
90x10
55x6 - left pec
110x10
55x6
110x10

Lat Pulldown
150x10
175 2x10

BW: 181

Decent day given the 12h turnaround from shoulders and arm.



Back shot for the boys.
https://ibb.co/pjM1PxH

[xRequiem]

11/24/19

Low-bar Squats
225x8
275x8
315x8
335x8

Good Mornings
135 2x10

Calf Raises
135 2x10

Leg Press
200x10
400x10
580x10

Calf Press
200x10
400x10

Leg Curls
80x10
100x10
120x10

[xRequiem]

11/26/19

Seated DB Press
25x10
35x10
45x10
55x10
40x18

DB Lateral Raises
20 4x10

Seated Tricep Extensions
20 4x10

Seated Hammer Curls
20 4x10

BB Upright Rows
40x10
50x10
55x10

BB Curls
40x10
50x10
55x10

Skull Crushers
40x10
50x10
55x10

Reverse Lateral Raises
20 3x10

Standing DB Curls
20 3x10

[xRequiem]

11/28/19

Paused Bench Press
135x8
155x8
165x8
175x8
185x8

Decline DB Press
50 3x12

Deadlifts
225 2x8
225x6

Seated Machine Flies
60x10
100x100 - someone stole my machine booo

DB Pullovers
30 2x10

Pendlay Rows
145 3x10

Lat Pulldowns
100 3x10
120x10

DB Flies
30 2x8

BW: 183

Deadlifts felt awful.

[musclehead09]

11/24/19

Low-bar Squats
225x8
275x8
315x8
335x8

Good Mornings
135 2x10

Calf Raises
135 2x10

Leg Press
200x10
400x10
580x10

Calf Press
200x10
400x10

Leg Curls
80x10
100x10
120x10

Nice squats! Everything going good? And happy thanksgiving!

[xRequiem]

11/30/19

Low-bar Squats
225x6
275x6
315x6
345x12

Leg Press
200x15
400 2x15

Calf Press
200 3x15

Leg Curls
100x10
120x10

BW: 184

Rushed session. Managed to work this in despite packing up to move tomorrow. Lake home here I come!

Nice squats! Everything going good? And happy thanksgiving!

Everything is excellent on my end. Never been as content with a job and I live in a beautiful state. Couldn't be happier. How about you?

Oh and I'm also feeling strong.

[xRequiem]

Just checked your log and IG. I'm pretty impressed. I don't know many vegan lifters so I'm curious, what do your meals look like?

Thanks for dropping by!

Bit of a disclaimer: I lifted for 3-4 years, got strong AF and ultimately quit for another 3 years. I'm about 10 months back from my hiatus. I lost around 50lbs. Back then I was not vegan. I went vegan 14 month ago and was vegetarian another 14 months(roughly) before that. I want to point that out because people like to point that out despite the fact I lost 50lbs over the course of 3 years. So yeah some has been muscle memory or whatever you want to call it but I attribute most of my gains to my improved recovery thanks to a lack of inflammatories.

My diet is (almost) strictly whole food plant based. Processed foods like oils, breads, mock meats are mostly ommited from my diet. We eat tofu or mock meats 1-2x per week. We usually recreate tex-mex meals but with a plant based spin or Indian curries. So a typical meal will usually be a ratio of grain, beans and greens. As simple as that. I do very well on high carb diets. Haven't been tracking since our kitchen is small. Once we move we will begin to meal prep so ill begin to track. I go through 2-3 peridos where I track and I usually get 5-600 carbs 150-200g protein and 50-75g of fat.

Again I said mostly whole food plant based as I use a carton of soy or oat milk per week and 2-4 scoops of soy isolate and pea/rice protein powders. My wife does most of the cooking so I'm not as familiar with the ingredients, sorry!

[xRequiem]

Thanks for providing your diet information.

I've been toying with some vegetarian and vegan meals but don't know if I could ever go 100%, nor am I sure that would even be best for me. Not looking to debate the pros and cons, I'm just saying...

I am very carb sensitive and have been cutting successfully on less than 50g (not counting fiber) a day. If I could find more low carb vegan options I would probably dip my feet in deeper.

I spent years scared of soy, but my most recent research into hormonal repercussions makes me think some things were blown out of proportion. That being said, I hadn't had a significant amount of tofu for probably 20 years and over the past 2 weeks I've consumed two blocks which I combined with almond milk, cocoa, and Splenda, and made into a pudding. I figure the ultimate test will be listening to my body.

I feel like an all or nothing approach is just a primer for failure. If I wasn't as concerned with environment change I would probably get on Stan's Vertical Diet or something similar. Definitely do what works best fo you. My wife has Hashimotos and we just reintroduced Salmon into her diet. Two weeks later she feels significantly better. Something that several levothyroxine dosage increase couldn't do.

12/3/19

OHP
95x8
115x8
130x8
140x8

Slightly Bent-over Lateral Raises (med felt focus)
25 4x8

Seated Hammer Curls
25 4x8

Seated Tricep Extensions
25 4x8

Skull Crushers
35x8
45 3x8

Preacher Curls
35x8
45 3x8

Seated DB Press
25 4x8

Cable Curls
70 4x12

Single Arm Tricep Pushdowns
40 4x12

Cable Front Raises
40 3x12

[xRequiem]

12/5/19

Bench Press
135x12
155x10
175x8
195x6

Deadlifts
135x8
225x8
275x6

Incline DB Press
45x8
55 3x8

Pendlay Rows
155 3x8

HS Incline Press
90x12
140 3x10

DB Rows
60 3x12

My conventional Deadlift is pathetic.

[musclehead09]

11/30/19

Low-bar Squats
225x6
275x6
315x6
345x12

Leg Press
200x15
400 2x15

Calf Press
200 3x15

Leg Curls
100x10
120x10

BW: 184

Rushed session. Managed to work this in despite packing up to move tomorrow. Lake home here I come!



Everything is excellent on my end. Never been as content with a job and I live in a beautiful state. Couldn't be happier. How about you?

Oh and I'm also feeling strong.

Wheww 345x12!!! Exciting. That’s awesome; same here loving my job. Family is doing good too.

[xRequiem]

12/7/19

Beltless Squats
225x8
275x8
315x8
365x8

Standing Calf Raises
225 3x15

Good Mornings
135 3x8

Leg Press
200x12
400 3x12

Calf Press
200x12
400 3x12

Stiff Legged Deadlift
115x8
185 3x8

BW: 183

Going to rep out 405 when my belt comes in. 405x8 would be nice.

[xRequiem]

12/8/19

OHP
95x12
115x10
135x8
150x6

Lateral Raises
30 2x8
25x8

Incline Hammer Curls
30x8
25 2x8

Seated Tricep Extensions
30x8
25 2x8

Cable Upright Rows
70x8
80 2x8

Ez Bar Curls
45x8
50 2x8

Incline Skull Crushers
45x8
50 2x8

Reverse Lateral Raises
15 3x10

Seated DB Curls
15 3x10

Lying Tricep Extensions
15 3x15

[xRequiem]

12/10/19

Bench Press
135x8
165x8
185x8
205x8

Trap Bar Deadlift
135x8
215 3x8

HS Incline Press
90x8
140x8
180 2x8

BB Rows
135x8
155x8
175x8

Incline DB Press
40x8
50x8
60x6

Seated Cable Flies
40 3x8
30x8
20x12
20x18

DB Rows
70 3x8

[xRequiem]

12/12/19

Squats
225x8
275x8
325x5
225x8

Calf Raises
145 2x12

Good Mornings
145 2x8

Leg Press
90x12
180x12
270x12
360x12
450x12

Calf Press
90x12
180x12
270x12
360x12

Leg Extensions
100 4x12
Drop Set
85x12, 70x12, 55x12

Leg Curls
100 4x12

RDL
135x10
185 2x10

Meh session. Didn't eat well today and just wasnt feeling the new gym. What can you expect from a town of 4k? Also left my knee sleeves at home. So there's that. Still got some work in.

[xRequiem]

12/14/19

OHP
95x8
110x8
120x8
130x8
140x8
Drop Set
120x8, 105x8, 85x8

DB Lateral Raises
25 3x8

Incline Hammer Curls
25 3x8

Seated Tricep Extensions
25 3x8

Easy Bar Curls
65 3x8

Skull Crushers
65 3x8

Cable Upright Rows
40 3x8

Machine Reverse Flies
55 4x10

Standing Alternating DB Curls
20 4x10

Seated Calf Raises
45x20, 80x20, 45x20 (continuous set)

[xRequiem]

12/15/19

Bench Press
145x8
165x8
185x6
210x6
185x9

Pull-ups
3x5

Incline Bench Press
95x8
135x6
115 2x8

Trap Bar Deadlifts
135x8
185x8
205 2x8

Chest Supported Tbar Rows
70 4x8

Lat Pulldowns
70 4x15

Straight Bar Pushdowns
45 4x12
35x15, 20x15, 10x15


Single Arm Chest Press (left side)
25 2x12

Cable Flies
20x12, 15x12, 10x20

Good session, oh yeah.

[xRequiem]

12/17/19

Squats
225x15
275x12
315x10
365x8

Good Mornings
155 2x8

Standing Calf Raises
155 2x12

Leg Press
90x20
180x20

Calf Press
90x20
180x20

Leg Extensions
75 2x20

Leg Curls
75 2x20

Had to hurry through this session. Gym closed early due to snow.

[xRequiem]

12/19/19

OHP
95x12
115x8
125x8
135x8
145x10

Lateral Raises
30 3x6

Incline DB Curls
30 3x6

Seated Tricep Extensions
30 3x4
30 3x8

Cable Curls
40 2x12

Cable Upright Rows
40 2x12

Tricep Rope Pushdowns
40x12

Had to rush. Wife called complaining so I took the hint. Rope Pushdowns were at least 3x harder than any 40lb setting I've used.

Definitely a PR on OHP.

[xRequiem]

12/21/19

Bench Press
135x8
155x8
175x6
195x6
215x6

Pullups
3x5

Decline Close Grip Bench
135 4x15

Deadlifts
225x5
275x2

Trap Bar Deadlifts
135x8

DB Flies
35x8
40x8
45x8

Chest Supported Tbar Rows
25x12
45x12
65 3x10
45x10

Machine Chest Press
55x20
85x12
100x10
115x10
130x10
100x12

Machine Chest Row
70 3x20


Man I suck at deadlifts now. Want to give up on them.

[xRequiem]

12/22/19

Squats
315x4
365x4
405x10

Oly Squats
315 2x5

Good Mornings
155 3x8

Calf Raises
155 3x12

Stiff Legged Deadlift
135x8
225x3
135x8

Leg Press
200x8
400x8
490x8

Calf Press
200x20
400x20
200x30

Huge squat session before a small reload. Wanted 6 but managed 10! Again, my deadlift sucks..

[xRequiem]

Arnold Intermediate Day 1 Week 1

12/26/19

Bench Press
135x15
165x12
190x10
210x8

Pull-ups
3x5

Decline DB Press
40x12
45x12
50x12

Tbar Rows (free weight machine)
45x12
90x12
110x12

Olympic Squats
315 3x8

Machine Flies
100 3x10

Front Squats
185 3x6

Calf Raises
185 3x15

Trap Bar Deadlifts
135x8
225 2x8

Leg Curls
75 3x12

DB Press 25 3x10 Left Side 25 2x10 (all continuous)

Whew. That's a lot of work.

[musclehead09]

12/22/19

Squats
315x4
365x4
405x10

Oly Squats
315 2x5

Good Mornings
155 3x8

Calf Raises
155 3x12

Stiff Legged Deadlift
135x8
225x3
135x8

Leg Press
200x8
400x8
490x8

Calf Press
200x20
400x20
200x30

Huge squat session before a small reload. Wanted 6 but managed 10! Again, my deadlift sucks..

Holy crap!!! 405x10 is sick. Good job man. And your deadlift is still good. My squat has always been relatively stronger than my deadlift.