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 Post subject: Re: Kane's Training Journal
PostPosted: Sun Jan 29, 2012 1:30 am 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
scheduled day off from lifting.
did some full body stretches this afternoon and a few sets of 40 push ups throughout the day
breakfast- banana, apple, hemp protein shake
lunch- kung pao tofu with vegetable rice
dinner- vegan banana walnut waffles with a vegan vanilla yogurt pound cake for dessert


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Jan 31, 2012 12:23 am 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
yesterday was a scheduled rest day. did a light amount of stretching and took it easy for the whole day.
today i warmed up with a 2 mile run in 14:35 on the treadmill
full body stretching
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
squat 245lb x 5 for 5 sets
bench press 185lb x 5 for 5 sets
barbell row 135lb x 5 for 5 sets
dumbbell shrugs 60lb x 10 for 5 sets
loving the increases i'm seeing in my strength so quickly with this routine. I'm finally in the 160's consistently on the scale now, pushing 165 most days.
breakfast- orange, oats, and vega optimizer
lunch/post workout- oats, vega protein shake, banana, apple
dinner- vegna cornbread, vegan garlic bread and spaghetti with vegan parmesan


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 Post subject: Re: Kane's Training Journal
PostPosted: Wed Feb 01, 2012 1:07 am 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
2 mile run on treadmill in 14:37
full body stretch
25 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
preacher curls 85lbs x 10 for 3 sets
dips 3 sets of 15 done as superset with preacher curls
straight bar cable curl 90lbs x 10 for 3 sets
triceps rope ext. 90lbs x 10 for 3 sets
concentration curls 25lbs x 10 20lbs x 10 for 2 sets
overhead dumbbell triceps ext 60lbs x 10 for 3 sets
hammer curls 20lbs x 10 for 3 sets
skullcrushers 60lbs x 10 for 3 sets
last workout of the month challenge. feeling and looking much better. Can definitely tell that I'm getting stronger and I'm addicted. Planning to keep this up for a long time


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 Post subject: Re: Kane's Training Journal
PostPosted: Wed Feb 01, 2012 1:53 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
Hey Kane! You've done such an awesome job this month for the NYNY challenge, with consistency in journaling and training. Congratulations!!!! We'll be posting an announcement soon with regards to eligibility for the prize package, so just be on the lookout for that! Fantastic work, and I'm so thrilled that you've seen results! Hope you'll stick around the VBB forum even after the challenge is over and continue to share in the community with your results and encouragement!

All the best,
Karen


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 Post subject: Re: Kane's Training Journal
PostPosted: Wed Feb 01, 2012 11:10 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
1 mile warm up on treadmill in 6:47
full body stretch
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
dumbbell incline bench 70lb x 5 for 5 sets
dumbbell rows 65lb x 5 for 5 sets
clean 135lb x 3 for 5 sets
romanian deadlift 135lb x 5 for 4 sets and one set until failure.


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 Post subject: Re: Kane's Training Journal
PostPosted: Fri Feb 03, 2012 9:32 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
thursday
1 mile on treadmill in 6:50
full body stretch
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
preacher curl 85lb x 10 for 3 sets
dips 3 sets of 15 done as supersets with preacher curls
straight bar curl 90lb x 10 for 3 sets
triceps rope ext. 90lb x 10 for 3 sets
standing calf raises 170lb x 10 for 3 sets
skullcrushers 60lb x 10 for 3 sets
hammer curls 20lb x 10 for 3 sets
circuit style workout for abs with hanging leg raises, mountain climbers, v- sit ups, and planks for 4 sets of all.

Friday
1 mile on treadmill in 7:35
full body stretch
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
pull ups x 5 for 6 sets
dumbbell decline pullover 30lb x 5 for 5 sets
push press 135lb x 5 for 5 sets
deadlift 185lb x 5 for 5 sets


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 Post subject: Re: Kane's Training Journal
PostPosted: Sat Feb 04, 2012 12:52 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
Hey Kane! Again, great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community!

All the best,
Karen


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 Post subject: Re: Kane's Training Journal
PostPosted: Mon Feb 06, 2012 1:21 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Thanks a lot Karen! Thank you for always checking in and posting encouragement. I plan to continue journaling and using it to motivate me and track progress! I love it.

Took the weekend off:) felt good and rested this morning for my workout!
warmed up with 2 miles on the treadmill in 15:50
full body stretching
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
squat 245lb x 5 for 5 sets (5th set had a few extra reps until failure)
bench press 185lb x 5 for 5 sets (5th set til failure)
barbell row 135lb x 5 for 5 sets
dumbbell shrugs 60lb x 10 for 5 sets

Loving this routine. Excited to change up soon though and see some results!


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 Post subject: Re: Kane's Training Journal
PostPosted: Mon Feb 06, 2012 2:34 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
Awesome! We'll see you around then! :)


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Feb 07, 2012 11:07 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
warmed up with a 3mile run in 25:40 on the treadmill
full body stretch
30 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
preacher curl 90lb x 10 for 3 sets
dips 3 sets of 15 done as superset with preacher curls
hammer curls 20lb x 10 for 3 sets
overhead dumbbell triceps ext. 60lb x 10 for 3 sets
concentration curls 20lb x 10 for 3 sets
skull crushers 60lb x 10 for 3 sets
standing calf raises 150lb x 10 for 3 sets
ab workout with v sit ups, hanging leg raises, misc oblique workouts, and planks for 30 minutes.


POOPED!


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 Post subject: Re: Kane's Training Journal
PostPosted: Wed Feb 08, 2012 8:11 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
warmed up with 1 mile run on treadmill in 7:40
full body stretch
20 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
incline dumbbell bench 70lb x 6 for 5 sets
dumbbell rows 70lb x 5 for 5 sets
power clean 135lb x 5 for 5 sets
romanin deadlift 135lb x 5 for 4 sets 1 set til failure (16 reps)


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 Post subject: Re: Kane's Training Journal
PostPosted: Fri Feb 10, 2012 3:12 am 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
1 mile warm up on treadmill in 7:50
full body stretch
25push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
triceps rope extension 90lb x 10 for 3 sets
straight bar cable curl 90lb x 10 for 3 sets
hammer curls 20lb x 10 for 3 sets
skullcrushers 60lb x 10 for 3 sets
dips 3 sets of 15 1 set til failure
preacher curls 90lb x 10 for 3 sets
30 min ab workout with hanging leg raises, sit ups, oblique workouts and crunches


forgot my calves today! doing them tomorrow in my workout


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 Post subject: Re: Kane's Training Journal
PostPosted: Fri Feb 10, 2012 6:55 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
warm up 1 mile run 7:50
full body stretch
20 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
decline dumbbell pullovers 35lb x 6 for 5 sets
pull ups 6 x 5 sets
deadlift 185lb x 5 for 5 sets
push press 145lb x 5 for 5 sets
finished with 1 mile jog in 8:50
thinking about starting to run before and after (reasonable intensities) to see what the results would be..... if anyone has any suggestions on that, I would love to hear it.


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Feb 14, 2012 4:29 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
forgot to update yesterday.
monday!
ran 4 miles in 37:40 on treadmill
full body stretch
15 hanging leg raises
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
squat 245lb x 8 for 5 sets
bench 185lb x 6 for 5 sets
barbell row 135 x 10 for 5 sets
dumbbell shrugs 55lb x 10 for 5 sets
finished with 1 mile run in 8:05

Tuesday
ran 1 mile in 7:50 on treadmill
full body stretch
15 hanging leg raises
15 push ups
15 bodyweight squats
15 jumping jacks circuit style for 3 sets of each
hammer curls 20lb x 10 for 3 sets
overhead dumbbell triceps ext. 60lb x 10 for 3 sets
straight bar cable curl 90lb x 10 for 3 sets
triceps rope ext. 90lb x 10 for 3 sets
preacher curls 90lb x 10 for 3 sets
dips 3 sets of 15 done as superset with preacher curls
standing calf raises 160lb x 10 for 3 sets
seated calf raises 50lb x 15 for 3 sets
30 min ab workout with hanging leg raises, v sit ups, various oblique workouts and planks
finished with another 1 mile run in 7:55


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Feb 14, 2012 7:08 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
You're doing awesome work, Kane! I hope you're proud of yourself! :D


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