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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sat Aug 27, 2011 2:03 pm 
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Elephant
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Location: New Jersey, USA
I have been distracted with this hurricane. I live at the Jersey Shore. I trained bis and tris on thursday (also ran 5.6 in the am) and chest yesterday. On bis and tris i tried reverse curls with barbell for the first time. Weird feeling. Yesterday was a shortened chest workout.

DB presses: 35x16, 40x12, 45x8x3
DB Flyes: 25x12, 30x8x4
Decline DB Presses 35x8x5, Supersetted with sit ups: 25lbs weight on chestx20x5
Rib Cage Pullovers: 35x16, 40x12, 40x12, 45x10, 50x8

Indulged in "gluten Parm" at my favorite vegan restaurant, newman o's, salted pistachios, sesame crackers, beer....

Leg day today

Squats: 45x16, 95x20, 105x20, 105x20, 95x20, 95x20
Lunges: 50x12 (each leg), 60x10, 70x9x3
Hack Squats Using Smith Machine: 70x16, 90x12x4
Hamstring Curls: 60lbsx10x5
Quad Extensions: 100x10, 115x9, 115x9, 115x10, 115x10
Calf Extensions: 55x12x5

The gym will definitely be closed tomorrow..as will everything..depending on how bad the damage is its not certain how long it will take to recover my area....so now im holed in my house until???

Oh, weigh in Friday morning. 135.0 and 18.7% body fat. Not really excited about that.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Aug 29, 2011 7:23 pm 
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Elephant
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Location: New Jersey, USA
I ran ten miles yesterday. I was bored. Today I trained back.

Deadlift: 135x20, 155x12, 175x8x3
Barbell Rows (overhand Grip) 95x10x5
Dumbbell Rows: 50x12, 55x10, 60x8x3
Isolateral Rows: 90lbs each side x8x5
Behind Neck Pulldowns: 85x12x5
Close Grip Pulldowns: 90x12x5

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
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https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Aug 29, 2011 10:44 pm 
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Location: Waukesha, WI
Looking strong in your workout log, as always!

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Tue Aug 30, 2011 9:10 pm 
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Elephant
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Location: New Jersey, USA
Thank you!!!!

I ran 6 miles this morning.

Tonight:
Overhead DB Press: 30x14, 35x8x4
Arnold Presses: 25x14, 25x11, 25x14, 25x12, 25x14
Lateral DB Raises: 12.5x16x5
Front DB Raises: 12.5x16x5
Isolateral Shoulder Press: 45lb plate each side x8x5
Suspended Leg Lifts (semi straight Leg) body weightx20x5

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Aug 31, 2011 2:26 am 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
VeganEssentials wrote:
Looking strong in your workout log, as always!

+1

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Aug 31, 2011 8:05 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Close Grip Bench: 70x20, 80x16x4
Tricep Kickbacks: 15each arm x16x3, 20x8x2
Alternating DB Curls: 25x8each armx5
Barbell Curls (ez bar): 50lbsx16, 50x13, 50x14, 50x13, 50x13
Standing Oblique Crunchie thingies: 45lbseach sidex16x5
Single Arm Pulley Triceps Pushdown: 30x16x5 (cheated with opposite finger on last four reps of second and 5th set, other sets did completely independent)
Single Arm Bicep Pulley Curls: 30x16x5
Tricep Dips: 45lbs platex12, x11, x12, x12, x12
Bicep Preacher Machine Curls: 60lbsx10x5

247 grams of protein today, 3k calories. feel strong but FAT!!!! LOL

Fat 90.6g 26.8%
Saturated Fat 13.3g
Cholesterol 0mg
Sodium 1,360.8mg
Carbohydrates 308.3g 40.6%
Fiber 49.8g
Sugars 41.5g
Protein 247.4g 32.6%

Oh and im gonna be running a nutrition group at work every week. did i mention this lol?

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Sep 01, 2011 1:13 am 
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Elephant
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Location: Bakersfield, CA, USA
jungleinthefrunk wrote:
Oh and im gonna be running a nutrition group at work every week. did i mention this lol?

That's awesome! Are you preaching vegan, or just easing them into fitness? :D

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Sep 01, 2011 7:00 am 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Def can't do the vegan thing at my job lol, but im sure the fact that im vegan will come up. And fitness would be tricky too....but i might eventually see if i can take a group out to walk, but the agency might be worried about law suits. its just basic nutrition so im gonna get them to try to realize how much hidden crap there is in everything and how it could be contributing to their health and mental health problems (its a mental health outpatient program). if anyone has any suggestions for movies......i mean theres supersize me and fat sick and nearly dead but i dont think those would work, i think the focus might be too narrow. maybe supersize me but then again it focuses on mcdonalds too much, and obviously mcdonalds is not the only culprit...

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Sep 01, 2011 9:41 am 
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Elephant

Joined: Sat May 20, 2006 6:21 pm
Posts: 1042
Location: Massachusetts, USA
Eating. http://www.amazon.com/Eating-3rd-Mike-A ... B001CRQ8K6

It plays kind of long but I didnt think it was too preachy.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Sep 01, 2011 11:52 am 
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Elephant
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Posts: 2357
Location: Bakersfield, CA, USA
Food Inc. was good, and Forks Over Knives is supposed to be good as well, but it's definitely pro-vegan....

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Sep 01, 2011 9:16 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Many thanks to the suggestions. I will run them by my supervisor.

5.6 Mile run in the morning

Today was sposed to be chest day but my entire upper body is wrecked from recent work on shoulders and arms so I did legs.

Squats: 45x16 (warm-up), 95x20, 125x12x3
Leg Press: 180x16, 230x12, 270x10x3
Superset of Lunges and Quad Extensions: Lunges 50x10eachlegx5, Quad extensions 85x10x5 (KILLER) I wanted to die on the extensions after only 5
Calf Extensions: 90x12x5

I might have one handful of pistachios before I pass out, however, here are my nutrients as of now:

Food
2,628

Exercise
-965

Net
1,663


Fat 68.1g 23%
Saturated Fat 9.7g
Cholesterol 0mg
Sodium 1,029.4mg
Carbohydrates 273.1g 41%
Fiber 45.3g
Sugars 41.1g
Protein 239.9g 36%

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Fri Sep 02, 2011 8:00 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Incline DB Press: 30x16, 35x12, 40x9x4
Dips: Bodyweight (137)x12x5
Incline Flyes: 25x12x3, 30x8x2
Superset of Pushups and Cable Flyes: pushups 16x5, flyes 30 each sidex16
Sit ups on decline bench: 25lbsx20x5
Pec Dec: 45x12x5

Feel very strong but fat cause im bulking. Weighed 137 today and 19.3 percent body fat. But i bought a pair of shortss from banana republic size four so i dont know what to think. this is the first time ive been down to size four there since i was like 16...granted they said theyre 'stretch' khakis. lol.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sat Sep 03, 2011 6:11 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
db rows 45.16. 50.12 ,55.10, 60.10.2 (new record)
tbar 70.12, 80.8.4
wide grip pull downs 85.12.5
reverse grip pull downs 85.16, 100.12, 110.8.3
bosu leg lifts body wt.25.5
isolateral high row 45 each arm.16, 55.12, 65.6, 55.12.2
reverse pec dec (rear delts) 25.12.5
skimped on the protein cause i am going to a party in nyc. want to feel somewhat slim lol

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sun Sep 04, 2011 1:22 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
I am off for today and tomorrow.

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Sep 05, 2011 12:20 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
I ended up having the day off of work and lifted with my aunt who is town, so i got to bench press with a bar!!!

Flat Bench: 45x20, 85x16, 95x12, 100x8, 100x8
Incline Bench: 65x16, 75x12, 85x10x2
Pec Dec: 55x16, 85x14, 95x12, 100x10
Decline Bench: 65x16, 85x12, 95x8, 95x8
Triceps Press Down Machine (kind of like a dip set up thing): I cant remember the numbers but maxed out on 8 reps at 135 on the last set
Dips: Bodyweight x8, x8, x7
Sit ups on a random crunch machine: 3 sets of 25, no weight added...well its not a machine that u can add weights to but i def. felt it.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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