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1yrvegan

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  1. My favorite is "What to eat before and after exercise" by Robert Cheeke. This has definitely helped alot in fine tuning my meals to get the right energy level before my workout and reduced recovery time afterwards. The foods along with some of the supplements mentioned his book do a great job making it easy to get back to the gym the next day!
  2. 2-1 15 min treadmill Incline press: 3x20 Incline Barbell Press: 30x1x15 50x1x12 50x1x10 Dumbell Bench PRess: 25x3x12 Low Incline Flye: 25x3x10 Lat Pulldown: 110x3x10 Cable Row: 100x2x10 20 min treadmill
  3. 1-31 10 min tread Abs Iso: 170x2x20 Pushups: 2x15 Hammer Curl: 30x1x12 30x1x10 30x1x18 Tri Press: 60x3x10 Smith Machine Floor Press: 70x3x12 Supinating Dumbell Curl: 25x3x10 Seated Dumbell Overhead Extend: 20x3x15 Rope Forearm Curl: 20x4 20 min treadmill
  4. 1-29 20 min treadmilll 2x20 crunches Decline abs: 4x20 Weighted Side Bends: 45x3x15 Ab Press: #12 settingx3x20 Assist Chinup: 50x2x10 Lat Pulldown: 110x2x10 Cable Row: 90x3x10 Ab Iso: 170x2x10 Pushups: 4x15
  5. 1-28 20 min treadmill 4x20 pushups 3x10 crunches Workout: Bench press: 140x3x8 Lat raises: 25x3x10 Raised this one today Dumbbell shrugs: 50x3x8 Curls: 50x3x8 Forearm curl: 20x3 sets 20 min treadmill
  6. I enjoyed the challenge as well as the accountability, I felt like I wasnt just letting myself down but the people that were checking the journals as well if I missed a workout. I loved the words of motivation as well as the ideas on how to tweak the workout as well. My grandmother passed away which distracted me for a few days and both Robert and Karen expressed their condolences which was greatly appreciated. Great idea for having this program!
  7. 1-27 20 min tread 4x20 pushups 3x20 crunches Curls 55x3x8 Weighted side bends 45x3x15 Hanging leg raises 3x15 Ab Iso 170x3x15 Ab incline 3x15 20 mins treadmill moderate/fast pace
  8. Hey robert! Things are going good, had a few family things to take care of but im back to the gym. How about you? Yesterday at the gym: 1-26 20 min treadmill 4x20 pushups 3x10 crunches Workout: Bench press: 140x3x8 Lat raises: 20x3x10 Dumbbell shrugs: 50x3x8 Curls: 50x3x8 Forearm curl: 20x3 sets 20 min treadmill
  9. 1-25 10 mins treadmill pushups 4x20 Crunches 3x20 Weighted side bends 45x3x15 Hanging leg raises 3x15 Ab Iso 170x3x15 Ab incline 3x15 20 mins treadmill moderate/fast pace
  10. Couldnt make it to the gym these next two days... 1-21 20 min tread 1-22 20 min tread 1-23 20 min treadmill Bench Press: 140x3x8 Barbell Curl: 50x3x10 INcline Press: 40x1x10 40x1x8 30 min tread
  11. 1-20 20 min treadmilll 2x20 crunches Decline abs: 4x20 Weighted Side Bends: 45x3x15 Ab Press: #12 settingx3x20 Assist Chinup: 50x2x10 Lat Pulldown: 110x2x10 Cable Row: 90x3x10 Ab Iso: 170x2x10 Pushups: 4x15
  12. My favorite muscle group to work out is arms and abs. Arms because its nice seeing the definition improve quickly. I like working the abs because thats my biggest trouble area.
  13. Didnt plan on a rest day today but my mind wasn't in it... Grandmothers memorial service was today
  14. 1-18 Warmup: 10 min tread 2x20 crunches stretching Workout: Bench Press: 140x3x8 (raised this one today) Barbell Curl: 50x1x10 60x2x8 Incline press: 40x1x10 40x1x8 Rev Pec Dec: 90x1x10 100x1x8 Forearm Curl: 20x4
  15. 1-17 Cardio Day Warmup: 30 min treadmill, stretching 3x20 crunches 2x20 incline crunches Ab Iso: 170x2x15 Hanging Leg Raises: 2x20 Lat Pulldown: 110x3x10 Back Extensions: 25x2x10 Cooldown: 30 min treadmill moderate/fast pace
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