I'm a 5'10", 150 lb male. If you have any criticism at all, please throw it my way! I'd love to know if something is wrong with my work out, if my numbers should be higher, or if I'm even logging my work out right. Alright, so I'm somewhat following the workout outlined in this post, http://www.veganbodybuilding.com/?page= ... dybuilding, and also including lots of intense cardio for triathlon training.
Bike: 1 hour, about 20 miles. Intervals.
Warm up (no cardio since I had just biked):
15 wide grip pull ups, 10 push ups, 10 pull ups, 10 push ups, 8 pull ups, 10 push ups. No rest between exercises.
Body weight squats, 10x3
Dumbbell Lateral Raises, 15 each arm x12, 17.5 each arm x10, 17.5 each arm x8, 20 each arm x6
Behind Neck Seated Military Press, 45x12, 45x10, 45x8 (was really feeling it, so I cut it one set short)
Overhead Dumbell Shoulder Press, 30x12, 35x10, 35x8, 40x6
Front Dumbbell Raises, 15 each arm x12, 17.5 each arm x10, 20 each arm x8
Triceps Pushdowns, 100x15, 110x12, 110x10, 110x8
French Press with ez bar, 65x12, 65x10, 65x8 (this really killed me)
Dips, body weight x12, body weight x10, body weight x8
2.26 mile run, not sure what time, but very fast with sprintervals.
1000 meter swim, again not sure of the time, but somewhere around 20 minutes starting with when I got in the pool and got out of the pool, mostly 100m and 200m sprints.
And here's me as of a week ago:
Definitely not the best picture in the world, sorry!
Edit: Got bored so I ran another mile in six minutes.
Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.
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