Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Fri Oct 24, 2014 7:43 am

All times are UTC - 5 hours




Post new topic Reply to topic  [ 14 posts ] 
Author Message
 Post subject: I Want Big Arms! :D
PostPosted: Wed Oct 13, 2010 4:04 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Alright! Decided to really knuckle down and get training properly now! Got me a list of exercises and advice from Richard to concentrate on to make my arms BIG, yeah :) Went down to the gym today and had a good general workout, next time I'll organise my time there better and start working on building up my arms and toning my stomach more.

Anyhoo this is what I did tonight (not in order, and I did some cardio stuff in between too):-

- Leg Press: 8 x 60kg (up 10kg from last time I was there)

- Lat Pull-Down: 8 x 25kg

- Chest Press: 8 x 20kg

- Tricep Cable Pulldown: 9 x 7.5kg

- Press-ups: 15

- Dumbbell Bicep Curls: 10 x 7kg

- Dumbbell Shoulder Press: 10 x 7kg

- Dumbbell Hammer Curl: 10 x 7kg

- Ab-Crunches: 15 (twice)

- Cardio stuff - did a bit of Cross Trainer, Exercise Bike and Rowing Machine


Woop

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Oct 16, 2010 3:00 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Went to the gym again today and again, I forgot my programme card so I couldn't write down what I did :/ But I have remembered most of it:

Lat Pull-Down: 15 @ 20kg

Dumbbell Bench Press: 15 @ 6kg

Seated Cable Row: 15 @ 15kg

Cable Cross Over Press: 15 @ 1.25kg

Upright Cable Row: 15 @ 7.5kg

Shoulder Press: 10 @ 7kg

Leg Press: 10 @ 50kg

Bicep Cable Curls: 15 @ 5kg

Tricep Pull-Down: 15 @ 7.5kg

Lateral Shoulder Raise: 12 @ 2kg

Ab Crunch: 16

Press Up: 5

Man I am pooped :/

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Thu Oct 21, 2010 3:55 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
I was pretty tired after work today, it had been a long ol' day but I really want to try hard so we went for a little while, Rich had already been once today!

I also remembered my programme card woo hoo so now I can actually record my progress without having to rely on my crappy memory, or lack of it :D So here goes:

Leg Press: 15 reps @ 60kg

Lat Pull-Down: 4 reps @ 30kg - bit too heavy so I went down a weight and did: 9 reps @ 25kg

Seated Cable Row: 12 reps @ 25kg

Upright Cable Row: 15 reps @ 7.5kg - got to go up :)

Dumbbell Bench Press: 10 reps @ 7kg

Shoulder Press: 8 reps @ 7kg

Cable Chest Press: 15 reps @ 1.25kg - got to go up :)

Tricep Pull-Down: 9 reps @ 10kg

Bicep Curl: 8 reps @ 7kg

Shoulder Raise: 12 reps @ 4kg

Ab Crunches: 20

Booya!

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sun Oct 31, 2010 1:21 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Heh, I was still having a bit of trouble organising my gym time and knowing what exercises to and in which order, so Richard has written me up a program card with the compound exercises I should concentrate on and a few isolation ones. It's a great program because he has lettered the exercises that work the sames sets of muscles (A, B, C & D) so if a machine is being used by another gym member, I know which other exercise will work the muscles I'm wanting to concentrate on, without working the same ones as I did in the previous exercise set. Sorry if that's a bit garbled - know what I mean :)

So here is my new work out list. I don't have to do all the exercises every time or in the order I have them written down, as long as I do A, B, A, B, C etc not B, B, etc...

This is what I did earlier in the week (28/10/10):

Compound Exercises:

Dumbbell Bench Press: n/a

Lat Pulldown Machine:25kg - 11 reps

Dumbbell Shoulder Press: 7kg - 9 reps

Upright Cable Row: n/a

Cable Crossover Press: 2.75kg - 15 reps

Seated Cable Row: 27.5kg - 9 reps

Chest Press Machine: n/a

Leg Press: 50kg - 15 reps

Press Ups: 5


Isolation Exercises:

Tricep Cable Machine: 5kg - 15 reps

Bicep Cable Curl: 4kg - 10 reps

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: 22

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Last edited by Ellie on Sat Nov 27, 2010 7:58 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sun Oct 31, 2010 1:35 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
And this is what I did today :)

Compound Exercises:

Dumbbell Bench Press: 7kg - 15 reps

Lat Pulldown Machine: 25kg - 12 reps

Dumbbell Shoulder Press: 7kg - 11 reps

Upright Cable Row: 10kg - 12 reps

Cable Crossover Press: 3.75kg - 10 reps

Seated Cable Row: 27.5kg - 10 reps

Chest Press Machine: 20kg - 8 reps

Leg Press: 60kg - 8 reps

Press Ups: 7


Isolation Exercises:

Tricep Cable Machine: 5kg - 17 reps

Bicep Cable Curl: 4kg - 15 reps

Lateral Shoulder Raise: 4kg - 12 reps

Ab Crunches: 25

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Last edited by Ellie on Sat Nov 27, 2010 7:57 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Thu Nov 11, 2010 7:35 pm 
Offline
Gorilla

Joined: Fri Jun 20, 2008 5:36 pm
Posts: 674
Location: Finland
It''s great to have someone who's hitting (about) the same weights as I do. Though your muscels seem much bigger than mine. :)

Good work, Ellie! I love to read your blog and watch you gain.

_________________
My training and food blog
My pictures


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Nov 27, 2010 7:56 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Heh thank you! I always feel a bit of a shrimp when I'm at the gym, using small weight and stuff but at least I think I must be doing ok as I do seem to be going up :)

Sorry for the lack of updates, it's been a bit busy lately what with getting the mortgage sorted, work and I've had two Christmas Fairs to help at. One for Hillside Animal Sanctuary, the organisation Rich and I work for. And one today for the North Norfolk Cat's Lifeline Trust - a small cat sanctuary run from a lady's back garden. All good stuff though, and I've finally found the time to update you all on what I've been up to at the gym. Had a week off when Rich was ill so I went down quite dramatically after that but I'm climbing back up again now :D


Anyhoo this is what I've been doing:

Thursday 4th November:

Compound Exercises:

Dumbbell Bench Press: 8kg - 10 reps

Lat Pulldown Machine: 25kg - 13 reps

Dumbbell Shoulder Press: 7kg - 12 reps

Upright Cable Row: 10kg - 13 reps

Cable Crossover Press: 3.75kg - 12 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: 20kg - 11 reps

Leg Press: 60kg - 10 reps

Press Ups: 9


Isolation Exercises:

Tricep Cable Machine: n/a

Bicep Cable Curl: n/a

Lateral Shoulder Raise: n/a

Ab Crunches: 30

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Nov 27, 2010 8:00 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Sunday 14th November:


Compound Exercises:

Dumbbell Bench Press: 8kg - 12 reps

Lat Pulldown Machine: 25kg - 9 reps

Dumbbell Shoulder Press: 7kg - 13 reps

Upright Cable Row: 10kg - 15 reps

Cable Crossover Press: 3.75kg - 15 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: 20kg - 4 reps - was getting pretty tired at this point!

Leg Press: 60kg - 10 reps

Press Ups: n/a


Isolation Exercises:

Tricep Cable Machine: 6.25kg - 10 reps

Bicep Cable Curl: n/a

Lateral Shoulder Raise: n/a

Ab Crunches: n/a

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Nov 27, 2010 8:03 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Wednesday 17th November:


Compound Exercises:

Dumbbell Bench Press: 8kg - 13 reps

Lat Pulldown Machine: 25kg - 12 reps

Dumbbell Shoulder Press: 7kg - 15 reps

Upright Cable Row: 12.5kg - 10 reps

Cable Crossover Press: 5kg - 10 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: n/a

Leg Press: 60kg - 11 reps

Press Ups: 9


Isolation Exercises:

Tricep Cable Machine: 6.25kg - 15 reps

Bicep Cable Curl: 5kg - 15 reps

Lateral Shoulder Raise: n/a

Ab Crunches: 20

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Nov 27, 2010 8:06 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Friday 19th November:


Compound Exercises:

Dumbbell Bench Press: 8kg - 15 reps

Lat Pulldown Machine: 25kg - 15 reps

Dumbbell Shoulder Press: 8kg - 8 reps

Upright Cable Row: 12.5kg - 14 reps

Cable Crossover Press: 5kg - 11 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: 15kg - 12 reps

Leg Press: 60kg - 12 reps

Press Ups: 10


Isolation Exercises:

Tricep Cable Machine: 7.5kg - 7 reps

Bicep Cable Curl: n/a

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: 23

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Nov 27, 2010 8:09 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Thursday 25th November:

The gym was surprisingly really busy today and there were a couple of chavvy louts hogging some of the machines so we barely got to do anything grrrrrr!


Compound Exercises:

Dumbbell Bench Press: 9kg - 10 reps

Lat Pulldown Machine: 30kg - 6 reps

Dumbbell Shoulder Press: 8kg - 11 reps

Upright Cable Row: n/a

Cable Crossover Press: n/a

Seated Cable Row: n/a

Chest Press Machine: n/a

Leg Press: 60kg - 15 reps

Press Ups: n/a


Isolation Exercises:

Tricep Cable Machine: n/a

Bicep Cable Curl: 6kg - 15 reps

Lateral Shoulder Raise: n/a

Ab Crunches: 25


Pretty rubbish workout, I spent more time on the cardio machines waiting to get on the multi-gym but in the end we gave up. Was pretty pleased with what I did do though, got to go up a weight on some things :)

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat Nov 27, 2010 8:16 pm 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Saturday 27th November:

Was feeling quite tired today after the cat sanctuary's Christmas fair but I'm really please I went to the gym, it lifted my mood and I was really pumped afterwards. It was pretty quite in there too so we got to use all the machines we wanted and Rich was able to go in the dance studio and do some cool kicks and martial arts stuff.
My left knee has been aching a bit these last few days so I gave the leg press a miss tonight - instead I went on the weird balance machine for 10 mins which was fun.

Compound Exercises:

Dumbbell Bench Press: 9kg - 12 reps

Lat Pulldown Machine: 30kg - 6 reps - man this is a tough one!

Dumbbell Shoulder Press: 8kg - 12 reps

Upright Cable Row: 12.5kg - 15 reps

Cable Crossover Press: 5kg - 12 reps

Seated Cable Row: 27.5kg - 13 reps

Chest Press Machine: n/a

Leg Press: n/a

Press Ups: 12


Isolation Exercises:

Tricep Cable Machine: 7.5kg - 8 reps

Bicep Cable Curl: 7kg - 8 reps

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: 15 - was knackered at this point but then did the balance machine to wind down :)

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Mon Jan 10, 2011 11:00 am 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Sorry for the lack of updates, I have been going to the gym...honest!

I was a little bit of a lazy bum over Christmas and New Year, didn't go to the gym once but we were looking after a friend's very boisterous and energetic nine month old Labrador cross Golden Retriever - he made sure I got some exercise! Three walks a day, man I was knackered! Anyhoo, now it's the new year and I'm back at the gym so here are my latest workouts...

Saturday 8th December:

Was very tired today, had a busy day at work but forced myself to go to the gym and felt much better afterwards - very knackered though! Didn't do too well, had to go down on some exercises but at least I did something.

Compound Exercises:

Dumbbell Bench Press: 9kg - 8 reps

Lat Pulldown Machine: 25kg - 12 reps

Dumbbell Shoulder Press: 8kg - 8 reps

Upright Cable Row: 12.5kg - 15 reps

Cable Crossover Press: 5kg - 12 reps

Seated Cable Row: 27.5kg - 10 reps

Chest Press Machine: n/a

Leg Press: 50kg - 12 reps

Press Ups: n/a


Isolation Exercises:

Tricep Cable Machine: n/a

Bicep Cable Curl: 6.75kg - 12 reps

Lateral Shoulder Raise: 4kg - 10 reps

Ab Crunches: n/a




Saturday 14th December:

Feeling much more energetic today so I'm building up my weights again...

Compound Exercises:

Dumbbell Bench Press: 9kg - 12 reps

Lat Pulldown Machine: 25kg - 15 reps

Dumbbell Shoulder Press: 8kg - 10 reps

Upright Cable Row: 15kg - 8 reps

Cable Crossover Press: 5kg - 12 reps

Seated Cable Row: 27.5kg - 12 reps

Chest Press Machine: n/a

Leg Press: 50kg - 12 reps

Press Ups: n/a


Isolation Exercises:

Tricep Cable Machine: 7.5kg - 10

Bicep Cable Curl: 6.75kg - 15 reps

Lateral Shoulder Raise: n/a

Ab Crunches: n/a





Saturday 8th December:

Hah pretty good day today, I went up a weight on a few things :) Yeah! Bring on the noise!

Compound Exercises:

Dumbbell Bench Press: 9kg - 9 reps

Lat Pulldown Machine: 30kg - 5 reps - ok this one stumped me, should have gone back and tried again but it got busy and I forgot

Dumbbell Shoulder Press: 8kg - 10 reps

Upright Cable Row: 15kg - 12 reps

Cable Crossover Press: 5kg - 15 reps

Seated Cable Row: 27.5kg - 15 reps

Chest Press Machine: n/a

Leg Press: 50kg - 15 reps

Press Ups: n/a


Isolation Exercises:

Tricep Cable Machine: 7.5kg - 12 reps

Bicep Cable Curl: n/a

Lateral Shoulder Raise: 4kg - 9 reps - my arms were sooooo tired by this point!

Ab Crunches: n/a

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
 Post subject: Re: I Want Big Arms! :D
PostPosted: Sat May 21, 2011 11:27 am 
Offline
Rabbit
User avatar

Joined: Sun Aug 22, 2010 2:50 pm
Posts: 39
Location: Norfolk, England
Okay that's it, I am going to stop faffing about now and really start working. I have decided that I am going to eat more healthily and work out more! I am also going to only go up to 10 reps and then go up a weight instead of 15 reps so last time I was at the gym I did 10 reps on everything so tomorrow I'll be going up weight ans really getting somewhere (I hope). Yeah Buddy!

_________________
"I didn't ask to be born so the best thing I can hope to do is get through life without causing too much damage"


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 14 posts ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group