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Dan's training Log


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Today I start my Vegan Bodybuilding regime

 

At my strongest (About 3 months ago) my personal bests while being on a pescatarian diet have been:

 

Bench press 8 reps on 100kg/220lb

Deadlift one rep on 190kg/479lb

squat I rep on 140kg/309lb

 

At present having not really trained probably for several months

 

pull ups (full lock out): 15 > 10 > 8 > 7

squat: 8 reps on 100kg (x 4)

bench: 8 reps on 85kg (x4)

dead lift: 6 reps on 120kg (x4)

dumbell shoulder press: 8 reps on 30kg (x 4)

 

Lets see if these increase

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First session: Shoulders and Biceps. Despite being pretty weak today I felt much more focused and motivated now I have some focus. I am looking to put on a stone in the next two months on a plant based diet and get a bit stronger.

 

Dumbell shoulder press

27.5kg - 8 reps (x3)

22kg - 8 reps (x1)

 

Seated Preacher curl

35kg - 8 reps (X4)

 

Dumbell Bicep Curl (with controlled writs twist at mid point)

12kg - 8 reps (x4)

 

Standing Military Press

40kg - 8 reps (x 4)

 

Bent lateral dumbell raise

10kg - 8 reps (x3)

 

Barbell horizonatl raise

10kg - 8 reps (x3)

 

Calf raise

50kg - 20 reps (x4)

Edited by dan beaton
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First leg session today. got plenty of protein pre workout took caffiene and creatine drank lots of water

 

Squats:

60kg - 10 reps

100kg - 8 reps

105kg x 8 (x3)

 

Ham Curl:

49kg -12 reps

63kg - 8 reps

70kg - 8 reps

70kg - 8 reps

77kg - 8 reps

 

Leg press:

88kg - 8 reps

79 - 8 reps (x3)

 

Leg Extension:

63 - 10 reps

91 - 8 reps

105 - 8 reps (x3) finish in strip set

 

calf raise on leg press machine

70kg - 30 reps

79kg - 25

88kg - 20

97kg - 15 reps

Edited by dan beaton
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First chest/tricep session today, felt pretty weak. The gym instructor also put me through a core work out that made me realize how badly I have neglected this area.

 

Dumbell Press:

35kg x 8 (x 3)

35kg x 7 (bad form)

 

Incline Bench:

60kg x 8 x2

60 x 6 x 2

 

Dumbell Flys

20kg x 8 (x4)

 

Scull crush

30kg x10

35kg x8 (x2)

40 x 8

 

Behind head seated dumbell

32.5kg x7 (x2)

32.5kg x 8 (x2)

 

Overhead tricep rope pulls

45kg x 8 (x4)

 

Core/abs

plank 30 secs

plank with 5 left leg raise, 5 right leg

oplasnk with arm raise

plank on ball

30 secs

extend

elbow to knoee crunches

Edited by dan beaton
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Dumbell shoulder press

30kg - 8 reps (x2)

27.5kg - 9 reps (x1)

27.5kg - 8 reps (bad technique)

 

Seated Preacher curl

40kg - 8 reps (X4)

 

Standing Military Press

45kg - 6 reps

42.5kg 8 reps

42.5kg - 7 reps

40 - 7 reps

 

Dumbell Bicep Curl (with controlled writs twist at mid point)

12.5kg - 9 reps (x4)

 

Bent lateral dumbell raise

12kg - 8 reps (x3)

 

Barbell horizonatl raise

10kg - 10 reps (x3)

 

Core

30 second plank (x2)

plank with leg raise

plank with arm raise

Edited by dan beaton
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first proper back session in a while went pretty well but wrist injury still giving me grief

 

Dead Lifts

120kg x 8 x 3

130 x8 x1

 

Close Grip lat Pull down

84KG X 8 (X4)

 

Dumbell shrugs

42.5kg x (8x4)

 

barbell rows

60kg x 8 (x4)

 

dumbell shrug hold at top for 3 secs

22.5kg x8 (x4)

 

core workout

Edited by dan beaton
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Having sustained a wrist injury, I am now unable to train my upper body. I am using this negative situation as a positive chance to focus on my legs, core and abs. Thusly, I will be training legs, core and abs 3 times a week, though I am unable to squat due to wrist positioning.

 

Front Squat

60kg x10

60kg x 8

70kg x 8

70kg x 7

60kg x 8

 

Ham curl

77kg x 8 (x2)

84kg x 8 (x2)

 

Leg press

88kg x2 (x8)

97kgx 8 (x2)

 

Leg extension

105kg x 8 (x4 with strip set)

 

calf raise

79kg x30

88kg x25

97kg x20

115kg x15

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Front Squat

60kg x10

80kg x 8 (x3)

 

Squats on smith machine

50kg x 8

70 x 8

 

Ham curl

84kg x 8 (x3)

97kg x8 (x3)

 

Leg press

97kgx 8

106kg x 8 (x2)

115 x 8

 

Leg extension

112kg x 8 (x4)

 

Calf raise

88kg x30

97kg x 25

115kg x 20

124kg x15

 

Core

plank 1min 10 secs

Chopper

7kg medicine ball

hip dip

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first day back on upper body in 3 weeks. As expected fairly weak and didnt want to push it

 

dumbell press

 

20 x 8

25 x 8

30 x 8

37.5 x 6

30 x 7

 

incline bp

 

40kg x 6 x4

 

press up

10 x 4

 

incline sit ups holding 6kg ball above head x 10 no ball 5 (x2)

plank

plany leg raise

arm raise

lateral dips

crunches

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