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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Jul 07, 2012 9:53 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Cycled to and from the gym this morning :0 Here's what I did while there...

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Cable lat pull downs - 4 sets x 8 reps @ 120lbs
Cable rows - 4 sets x 10 reps @ 200lbs
Seated back extns - 3 sets x 20 reps @ 185lbs
Upright rows - 3 sets x 8 reps @ 95lbs
Seated shoulder press - 4 sets x 10 reps @ 160lbs
Db lateral raises - 4 sets x 8 reps each arm @ 35lbs
Db front raises - sets each arm x 10 reps @ 30lbs
Reverse db flys - 4 sets x 8 reps @ 60lbs
Smith bench press - 4 sets x 8 reps @ 135lbs
Smith incline bench - 4 sets x 8 reps @ 135lbs
Decline bench - 4 sets x 8 reps @ 145lbs
Cable crunches - 4 sets x 40 reps @ 140lbs


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Jul 08, 2012 1:10 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
10 mile run this morning in yukky soupy hot overcast weather... and that was leaving at 6.30am! It was already 85 degrees when I left. 1031 calories, 1 hr 48 mins. Nowhere near one of my better runs, but I did it.

As soon as I got home, my daughter said "Dad, can we go a bike ride?". It's been so long since she wanted to do that, so... off we went. I grabbed a quick shower, a banana, a glass of water, and right back out again. Nice and leisurely along the river path though... 3.7 miles in 35 mins, so not hard, just hot and humid. Ilaria was pooped, but as soon as she got in the car to come home, she said, "Daddy, can we go swimming today?" LOL Now I'm a dedicated dad, but she went swimming yesterday, and she'll be going swimming with camp tomorrow, so... no sweetie, we're staying home for the rest of the day ;)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Jul 19, 2012 11:33 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
OMG Where have I been for the lats week or so?!? Been forgetting to log workouts :(

So Monday was a leg and arms workout day (can;t remember what I did now!)

Tuesday was a 5k run in 27 minutes, hot and humid.

Wednesday - went to the gym after work, got undressed in the locker room, realized had put two shirts in my bag instead of one shirt and one shorts so had to get dressed again and headed home! Ended up doing foot strengthening stuff (hoping around in multiple directions on one foot - see www.runnersworld.com/foot and you'll know what I mean!) and core, like planks and crunches.

But today... I made it to the weight room AND ran on a treadmill :)

Here's what I did:

Pulls ups with hanging leg raises - 3 sets x 8 reps @ body weight
Seated back extns - 3 sets x 20 reps @ 185lbs
Seated shoulder press - 4 sets x 10 reps @ 160lbs
Db lateral raises - 4 sets each arm x 10 reps @ 30lbs
Db bench - 4 sets x 10 reps @ 80lbs
Cable crunches - 4 sets x 30 reps @ 140lbs

40 mins on the treadmill, average 9:40 pace, 4 miles.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Mon Jul 23, 2012 12:19 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Saturday:

Db bicep curls - 3 sets x 8 reps each arm @ 30lbs
Tricep cable push downs - 3 sets x 8 reps @ 110lbs
Straight leg db deadlift - 4 sets x 10 reps @ 90lbs
Seated leg extns - 4 sets x 10 reps @ 120lbs
Seated leg press - 4 sets x 16 reps @ 255lbs
Standing calf raises - 4 sets x 12 reps @ 275lbs
Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Planks & side planks
Cable crunches - 4 sets x 30 reps @ 140lbs

Sunday:

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Cable rows - 4 sets x 10 reps @ 210lbs
Seated shoulder press - 4 sets x 10 reps @ 160lbs
Seated back extns - 3 sets x 20 reps @ 180lbs
Smith bench press - 3 sets x 10 reps @ 135lbs
Smith incline bench - 3 sets x 10 reps @ 135lbs
Smith decline bench - 3 sets x 10 reps @ 135lbs
Cable crunches - 4 sets x 30 reps @ 140lbs
Upright rows - 3 sets x 8 reps @ 105lbs
Cable chops - 3 sets each side x 8 reps @ 60lbs
Reverse cable chop - 3 sets each side x 8 reps @ 30lbs
Russian twist with medicine ball - 3 sets x 16 twists @ 12lbs

Monday:

3.1 mile (5k) run, 29 minutes, 323 calories :)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Tue Jul 24, 2012 1:02 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Too my daughter with me to the gym today, so didn't get too much achieved, but...

Standing calf raises - 4 sets x 12 reps @ 275lbs
Seated leg extensions - 4 sets x 10 reps @ 120lbs
Db straight leg deadlifts - 4 sets x 10 reps @ 90lbs
Seated leg press - 4 sets x 16 reps @ 255lbs
Hip abductors & adductors each - 3 sets x 10 reps @ 120lbs
Cable crunches - 4 sets x 30 reps @ 140lbs
Planks & side planks


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Wed Jul 25, 2012 10:26 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
6am run this morning - 3.2 miles in 31 minutes, 335 calories.

Weights after work:
Cable crunches - 4 sets x 30 reps @ 140lbs
Db side bends - 3 sets x 10 reps each side @ 30lbs
Cable chops - 3 sets x 8 reps each side @ 60lbs
Seated shoulder extns - 4 sets x 10 reps @ 160lbs
Lateral db raises - 4 sets x 10 reps each arm @ 30lbs
Db front raises - 4 sets x 10 reps each arm @ 30lbs
Reverse flys - 4 sets x 10 reps @ 60lbs
Seated back extns - 3 sets x 20 reps @ 180lbs
Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Low cable row - 4 sets x 10 reps @ 210lbs
Db bench - 4 sets x 10 reps @ 80lbs
Incline db bench - 4 sets x 10 reps @ 70lbs
Planks & bird dogs


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Jul 26, 2012 10:16 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Legs & arms workout today, along with some core:

Cable crunches - 4 sets x 35 reps @ 140lbs
V-ups - 3 sets x 10 reps @ body weight
Stability cable chops - 3 sets x 8 reps each side @ 60lbs
Standing calf raises - 4 sets x 12 reps @ 275lbs
Db straight leg deadlift - 4 sets x 10 reps @ 90lbs
Seated leg extns - 4 sets x 10 reps @ 120lbs
Seated leg press - 4 sets x 16 reps @ 275lbs
Hip adductors & abductors - both 3 sets x 10 reps @ 120lbs
DARD - 3 sets x 10 reps @ 20lbs
Db bicep curls - 3 sets x 8 reps each arm @ 30lbs
Incline db bicep curls - 3 sets x 8 reps each arm @ 30lbs
Db bicep concentration curls - 3 sets x 10 reps each arm @ 25lbs
Cable push downs - 4 sets x 8 reps @ 110lbs
Db tricep extens - 3 sets x 10 reps each arm @ 20lbs


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Aug 04, 2012 12:22 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Thursday:

Pulls ups with hanging leg raises - 5 sets x 6 reps @ body weight
Seated back extns - 3 sets x 20 reps @ 185lbs
Smith bench, incline, decline each - 5 sets x 6 reps @ 145lbs
Cable crunches - 4 sets x 35 reps @ 140lbs
V-ups - 3 sets x 12 reps @ body weight

Friday:
Cable crunches - 4 sets x 35 reps @ 140lbs
Cable rotational chops - 5 sets x 6 reps each side @ 60lbs
Cycle crunches - 5 sets x 25 reps @ body weight
Bicep curls & incline bicep curls each - 5 sets x 6 reps each arm @ 30lbs
Db concentration bicep curls 5 sets x 6 reps each arm @ 30lbs
Tricep cable push downs - 5 sets x 6 reps @ 110lbs
Tricep db extens - 5 sets x 6 reps each arm @ 25lbs


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Aug 04, 2012 11:51 am 
Offline
Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Awesome weight workout for back & chest today - really pushed the weight so lifted heavier than ever before :)

Pull ups with hanging leg raises - 5 sets x 6 reps @ body weight
Lat cable pull downs - 5 sets x 6 reps @ 130lbs
Db lat pull overs - 4 sets x 10 reps @ 35lbs
Seated back extns - 4 sets x 20 reps @ 180lbs
Smith upright row - 5 sets x 6 reps @ 115lbs
Cable rows - 5 sets x 10 reps @ 210lbs
Smith bench - 5 sets x 6 reps @ 155lbs
Smith incline bench - 5 sets x 6 reps @ 155lbs
Smith decline bench - 5 sets x 6 reps @ 155lbs
Db flys - 4 sets x 10 reps @ 50lbs total
Front planks - 3 sets x 60 seconds.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Aug 05, 2012 12:10 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
90F with 30% humidity but...

8.4 mile run in 1 hr 27, average pace 10:27, 843 calories :)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Mon Aug 06, 2012 3:38 pm 
Offline
Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Day off work today so pushed the workout - phew!

Standing calf raises - 5 sets x 8 reps @ 295lbs
Straight leg deadlift - 5 sets x 6 reps @ 115lbs
Deadlift - 5 sets x 6 reps @ 95lbs
Hip adductors and abductors each - 5 sets x 8 reps @ 130lbs
Seated shoulder press - 4 sets x 10 reps @ 140lbs
Db front raises - 5 sets x 6 reps each arm @ 35lbs
Db lateral raises - 5 sets x 6 reps each arm @ 35lbs
Db rear flys - 5 sets x 6 reps @ 70lbs total
Barbell overhead shrugs - 5 sets x 12 reps @ 45lbs
Cable crunches - 4 sets x 35 reps @ 140lbs
V-ups - 4 sets x 10 reps @ body weight


Then 30 minutes swimming to complete half a mile, 850 metres.

Now time to rest!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Tue Aug 07, 2012 12:55 pm 
Offline
Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
3.1 mile run this morning - man was it hard on those tired legs after yesterday's weights and swim! 9:51 average pace, so not great, but this was meant to be an easy run anyway :)

Then weights:
Pulls ups with leg raises - 5 sets x 6 reps @ body weight
Db pull overs - 4 sets x 10 reps @ 40lbs
High cable row - 4 sets x 10 reps @ 200lbs
Cable crunches - 4 sets x 35 reps @ 140lbs
Db flys - 4 sets x 10 reps @ 50lbs - had pain in left shoulder so took it easy. Missed bench presses.
Planks & side planks


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Wed Aug 08, 2012 10:34 pm 
Offline
Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Tired and achy from mixing up the weight workouts, but...

Cable crunches - 5 sets x 35 reps @ 140lbs
V-ups - 5 sets x 10 reps @ body weight
Resistance cable chops - 5 sets x 10 reps each side @ 50lbs
Db bicep curls - 5 sets x 6 reps each arm @ 30lbs
Db bicep concentration curl - 5 sets x 6 reps each arm @ 30lbs
Tricep overhead extensions - 5 sets x 10 reps each arm @ 15lbs
Cable push downs - 5 sets x 6 reps @ 110lbs
Farmers walk - 3 sets of 60 seconds @ 80lbs


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Aug 09, 2012 9:56 pm 
Offline
Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
5:30am speedwork run this morning: 4.16 miles in total. 1 mile warm-up, 3 x 800m @ 8:00 pace with 400m jogs, 1 mile cool down.

Weights after work:

Standing calf raises - 5 sets x 8 reps @ 295lbs
Deadlifts - 5 sets x 6 reps @ 115lbs
Db squat jumps - 5 sets x 8 reps @ 40lbs
Single leg squats - 2 sets x 6 reps each leg @ body weight
Hip adductors & abductors each - 5 sets x 6 reps @ 140lbs
Db cross over step-ups - 5 sets x 10 reps each side 2 60lbs
Seated shoulder press - 3 sets x 10 reps @ 160lbs, 2 sets x 10 reps @ 165lbs (woohoo!)
Db front raises - 5 sets x 6 reps each arm @ 35lbs
Db lateral raises - 5 sets x 6 reps each arm @ 35lbs
Reverse db flys - 5 sets x 6 reps @ 70lbs
Barbell overhead shrugs - 5 sets x 12 reps @ 65lbs
Cable crunches - 5 sets x 35 reps @ 140lbs
Rotation cable chops - 5 sets x 6 reps each side @ 70lbs

Phew!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Fri Aug 10, 2012 10:59 pm 
Offline
Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
3.15 mile easy run this morning in 29 minutes. Average pace 9:19, 309 calories.

Weights after work:

Cable crunches - 5 sets x 35 reps @ 140lbs
V-ups - 5 sets x 10 reps @ body weight
Farmer's walk - 3 sets x 60 seconds @ 80lbs
Db bicep curls - 5 sets x 8 reps each arm @ 30lbs
Db incline bicep curl - 5 sets x 8 reps each arm @ 30lbs
Db bicep concentration curls - 5 sets x 6 reps each arm @ 30lbs
Overhead tricep db extension - 5 sets x 10 reps each arm @ 15lbs


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