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GWork42

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  1. Today was Shoulders and Cardio Military Press: 4 sets x 12, 10, 9, 8 reps Lateral Dumbbell Raises: 4 sets x 10 reps Bent Over Dumbbell Raises: 4 sets x 10 reps Cardio: Running on the treadmill at 7.3 mph, 30 minutes. 3.65 miles.
  2. Back Wide Grip Pullups: 4 sets x failure T-Bar Rows: 4 sets x 10 Reps Wide Grip Cable Pulley Rows: 4 sets x 10 reps Shrugs: 4 sets x 10 reps
  3. Chest and cardio Start: 5:45 AM Bench Press: 4 sets x 12, 10, 8, 6 Incline Bench Press: 4 sets x 8 - 10 reps Decline Bench Press: 4 sets x 8 - 10 reps Dumbbell Flyes: 3 sets x 12 reps Cardio: treadmill, running at 7.3 mph for 30 minutes, distance = 3.65 miles
  4. Saturday, Feb 11. Cardio Start: 8:00 AM Running on the treadmill, 30 minutes, 7.3 mph, 3.65 miles Sunday, Feb 12 Legs Start: 3:30 PM Squats: 4 sets x 12 reps Leg Extensions: 3 sets x 12 reps Romanian Deadlifts: 4 sets x 12 reps Lying Leg Curls: 3 sets x 12 reps One-legged Standing Calf Raises: 3 sets x 15 reps
  5. Thursday, Feb. 9 Shoulders and Cardio Start: 5:30 AM Military Press: 4 sets x 12, 10, 8, 8 reps Lateral Dumbbell Raises: 4 sets x 10 reps Bent Over Dumbbell Raises: 4 sets x 10 reps Cardio: Running on Treadmill, 7.3 mph, 30 minutes, 3.65 miles Friday, Feb 10 Arms Start: 5:30AM Barbell Curls: 4 sets x 12, 10, 8, 8 reps Dumbbell Curls: 3 sets x 10 reps Dumbbell Concentration Curls: 3 sets x 12 reps Close Grip Bench Press: 4 sets x 12, 10, 8, 8 reps Lying Triceps Extensions: 3 sets x 10 reps V-bar Cable Pushdowns: 3 sets x 12 reps I am truly amazed at how well my body is responding to my training since removing meat and dairy from my diet. I think Robert Cheeke and other vegan athletes are really onto something. I am glad I discovered it.
  6. Muscle Group: Back and Abs Date: 2/8/2012 Time: 5:30 AM Exercises Wide Grip Pull Ups: 4 sets x failure T-Bar Rows: 4 sets x 10 reps Wide Grip Cable Pulley Rows: 4 sets x 10 reps Barbell Shrugs: 4 sets x 10 reps Giant Sets Leg Raises: 3 sets x 15 reps Crunches: 3 sets x 15 reps Weighted Twists: 3 sets x 15 reps
  7. The encouragement I have received from everyone is great. Thank you. Keep training hard yourselves and you can do achieve more than you thought you could. Today was Arms. Barbell Curls: 4 sets x 12, 10, 8, 8 (increased weight) Dumbbell Curls: 3 sets x 10 reps Dumbbell Concentration Curls: 3 sets x 12 reps Close Grip Bench Press: 4 sets x 12, 10, 8, 8 (increased weight) Lying Triceps Extensions: 3 sets x 10 reps V-Bar Cable Push Downs: 3 sets x 12 reps
  8. Shoulders and cardio. Military Press: 4 sets x 8 - 12 reps Lateral Dumbbell Raises: 4 sets x 10 reps Bent Over Dumbbell Raises: 4 sets x 10 reps Cardio: Running on the treadmill at 7.3 mph for 30 minutes. Tomorrow is arms.
  9. Today was back day. Up at 5AM to start the day. Wide Grip Pull Ups: 4 sets x Failure Bent Over Barbell Rows: 4 sets x 10 - 12 reps Cable Pulley Rows: 4 sets x 10 reps Barbell Shrugs: 4 sets x 10 reps Abs (Superset) Leg Raises: 3 sets x 15 reps Exercise Ball Crunches: 3 sets x 15 reps Breakfast: Protein Smoothie, vitamins, glass of water Snack: Pistachios, apple, glass of water Lunch: Spinach salad with Chick Peas, orange, glass of water Snack: Protein drink, banana, glass of water Dinner: Split Pea Soup, croutons, Spinach salad, glass of water Snack: Protein drink Tomorrow, I will eat some more weights and some miles on the treadmill. Wahoo!!!
  10. Yesterday ended up being a recovery day. Busy day of house work and running errands. I tried to update my log on my iPhone, but kept getting logged off before I could enter anything. Today was chest and cardio. Incline Bench Press: 4 sets x 12, 12, 8, 7 Flat Bench Press: 4 sets x 10, 9, 8, 8 reps Decline Bench Press: 4 sets x 8 reps Incline Dumbbell Flyes: 3 sets x 12, 10, 10 reps (increased weight from last week) Cardio: Running on treadmill at 7.3 mph for 30 minutes (distance = 3.65 miles) Breakfast: Green machine protein smoothie, vitamins, glass of water Snack: protein drink, grapes, glass of water Lunch: black bean burger, spinach salad, orange, glass of water Snack: vegetarian chilli, banana, glass of water Dinner: grilled vegetables, chick peas and cous cous, glass of water Snack: crackers w/ daiya cheese, protein drink, glass of water Feeling good. Ready to go.
  11. Friday was arms day. Barbell Curls: 4 sets x 10 - 12 reps Dumbbell Curls: 3 sets x 10 reps Dumbbell Concentration Curls: 3 sets x 12 reps Closegrip Bench Press: 4 sets x 12, 10, 8, 8 reps (increased weight from last week) Lying Triceps Extensions: 3 sets x 10 reps (increased weight from last week) Cable Rope Pressdowns: 3 sets x 10 reps Breakfast: Fruit smoothie with protein, vitamins, glass of water Snack: Almonds, grapes, glass of water Lunch: Black bean burger, fries, glass of water Snack: Protein dring, apple, glass of water Dinner: Mushroom Risotto, green salad, glass of water, 2 non-alcoholic beers Today was cardio. I ran 45 minutes at 7.2 mph on the treadmill (5.41 miles). Breakfast: Protein Drink Lunch: Lentil soup, spinach salad, vitamins, glass of water Snack: decaf mocha with soy milk Dinner: Black bean, grilled veggie burrito, glass of water Snack: tortilla chips, glass of water
  12. Today I trained shoulders and did cardio. Military Press: 4 sets x 12, 10, 8, 8 reps Dumbbell Lateral Raises: 4 sets x 10 reps (increased weight from last week) Dumbbell Bent Over Raises: 4 sets x 10 reps (increased weight from last week) Cardio: 30 minutes running on the treadmill at 7.2 mph. Ran 3.62 miles. Breakfast: Green protein smoothie, vitamins, glass of water Snack: Almonds, apple, glass of water Lunch: Black bean sweet potato tortilla pie, glass of water Snack: Protein drink Dinner: Vegetable cheeseless pizza on whole wheat crust, glass of water Snack: Protein drink From Skillet's song Awake, "I'm awake, I'm alive." Yeah buddy. I am.
  13. Yesterday was a recovery day. Today I trained my back and abs. Pull Ups: 4 sets x failure Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight) Bent Over Barbell Rows: 4 sets x 10 reps Cable Pulley Rows: 4 sets x 10 reps (increased weight from last week) Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of water Snack: Pumpkin seeds, blueberries and strawberries, glass of water Lunch: Green salad with mexican bean and avocado mix, glass of water Snack: Protein drink, orange, glass of water Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water Snack: Protein drink Feeling great and loving life.
  14. Yesterday got a little too busy to update my training journal. Yesterday was chest and cardio. Incline Bench Press: 4 sets x 12, 10, 8, 8 reps Flat Bench Press: 4 sets x 10, 10, 9, 8 reps Decline Bench Press: 4 sets x 8 reps Incline Dumbbell Flyes: 3 sets x 12 reps Breakfast: Protein smoothie, vitamins, glass of water Snack: Almonds, grapes, glass of water Lunch: cheeseless pizza, small salad, glass of water Snack: Preotein drink, glass of water Dinner: Lentil soup, Large green salad, glass of water Snack: Protein drink Today is my recovery day.
  15. Today I trained my legs. Squats: 4 sets x 12 reps Leg Extensions: 3 sets x 12 reps Romanian Deadlifts: 4 sets x 12 reps Lying Leg Curls: 3 sets x 12 reps Standing Calf Raises: 3 sets x 15 reps Breakfast: Green Smoothie with hemp protein, glass of water Lunch: Multigrain pancakes with walnuts, glass of water Snack: Fruit smoothie with protein, glass of water Dinner: (This was awesome) Vegetarian Mushroom Stroganoff (soy based cream sauce), bread, spinach soup, glass of water and slice of chocolate cake. It was a friend's 50th birthday celebration. Tomorrow is chest and cardio.
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