Kane's Training Journal

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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shadowvegan
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Re: Kane's Training Journal

#91 Postby shadowvegan » Wed May 30, 2012 10:23 pm

monday
no cardio warm up (running very late for workout before work)
stretching
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit for 3 sets of each

squat 135lbs x 10 for 3 sets
bench press 205lbs x 5 for 5 sets
decline bench 155lbs x 10 for 3 sets
pull ups 3 sets of 10
incline dumbbell bench 70lbs x 10 for 3 sets
dumbbell row 70lbs x 10 for 3 sets
dumbbell chest fly 50lbs x 10 for 3 sets
dumbbell back fly 30lbs x 10 for 3 sets

ab circuit crunches, climbers and planks for 5 minutes alternating 30 sec intervals
3 sets of 20 oblique side bends with 45lb plates

Tuesday
5mile bike 23:50
stretching
25jumping jacks
25 bodyweight squats
25 push ups circuit for 3 sets of each

squat 225lbs x 10 for 3 sets

leg extension 155lbs x 10 for 3 sets
leg curl 110lbs x 10 for 3 sets
standing calf raises 250lbs x 12 for 3 sets Circuit for extensions, curls and calves

seated calf raises 135lbs x 15 for 3 sets
ab circuit identical to monday as well as oblique side bends

Wednesday
6mile bike 21:08
stretching
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit for 3 sets of each

squat 135lbs x 10 for 3 sets

preacher curls 105lbs x 10 for 3 sets
dips 3 sets of 20 superset with preacher
hammer curl 40lbs x 10 for 3 sets
overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer
concentration curl 30lbs x 10 for 3 sets
skullcrushers 60lbs x 15 for 3 sets superset with concentration curls
dumbbell triceps kickback 25lbs x 10 for 3 sets
reverse ez bar curl 50lbs x 10 for 3 sets superset with kick back

decline sit ups 3 x 15
hanging knee raises 3 x 20
oblique side bend 3 x 20 with 45lbs

shadowvegan
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Posts: 83
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Re: Kane's Training Journal

#92 Postby shadowvegan » Sun Jul 22, 2012 10:24 pm

I have been very slack lately on my journal online! Definitely been hitting the gym no less than 3-5 times a week. My lifts are improving, slowly but surely. I'm working out with 220lbs on my bench now for 5 sets of 5. Very proud of my improvements. I am going to switch back to Tresize's mass gain workouts this monday. I want to mix it up and go back to more compound lifts. I have become a little bored with my routines lately. Some knee and leg injuries put a damper on my enthusiasm but I'm ready to start back heavy and intense tomorrow.

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C.O.
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Re: Kane's Training Journal

#93 Postby C.O. » Wed Mar 13, 2013 11:43 pm

Haven't seen you post for a bit, how has your training been going?

-Dylan

shadowvegan
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Re: Kane's Training Journal

#94 Postby shadowvegan » Sat Jul 06, 2013 11:28 am

Dylan,
My training has been great. Best shape I've ever been in. Really wanting to compete in physique, bodybuilding or powerlifting. Feeling unstoppable. Long road ahead but I know I have the right attitude. Going to make this the best year of fitness for me yet, only to top it every year.

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C.O.
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Re: Kane's Training Journal

#95 Postby C.O. » Sun Jul 07, 2013 12:20 pm

Nice! Great to hear. What changes have you made over the last year that have led you to all this success?

shadowvegan
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Re: Kane's Training Journal

#96 Postby shadowvegan » Mon Jul 08, 2013 2:00 pm

Just a lot of motivation. Cheeke, sitko, tresize, Washington, they all make me wanna push harder. I'm paying much closer attention to my diet and really focusing during my workouts now. I never stopped lifting but it became a 'going through the motions' thing for me for a while. Now I'm in there to accomplish something. I have current lifting goals of bench/350 squat/450 deadlift/450. all raw lifts. i want to compete in 181lb division. I'm nearing these goals this year. Ill be updating as I go

shadowvegan
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Re: Kane's Training Journal

#97 Postby shadowvegan » Sat Jul 27, 2013 2:25 pm

Haven't posted much in the way of training lately but I'm up to 185lbs with 14% bf that's up from 155 in 2011 with half the strength. My lifts are up to squat-395 bench-305 deadlift-375...... The deadlift is almost embarrassing. Don't know why I've struggled so much with that but it's a work in progress. I completed a squat challenge yesterday, the challenge was to squat 225 for 100 reps within 25 minutes, I made it in 24:35. Just in time, definitely not an easy challenge but I supposed that's why it's called a challenge.

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Re: Kane's Training Journal

#98 Postby C.O. » Mon Jan 06, 2014 5:32 pm

Nice, great progress!


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