Kane's Training Journal

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shadowvegan
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Re: Kane's Training Journal

#46 Postby shadowvegan » Thu Feb 23, 2012 11:44 pm

Really far behind on entries:/ I left for vacation/my brother's wedding on friday last week. Threw me off my normal entries.
Thursday I did two workouts.
AM:
1 mile run 7:56 on treadmill
full body stretch
15 push ups
15 jumping jacks
15 bodyweight squats
15 hanging leg raises circuit style for 3 sets of each
preacher curl 90lb x10 for 3 sets
dips 3 sets of 15 done as supersets with preacher curls
hammer curls 20lb x 10 for 3 sets
overhead triceps dumbbell ext. 60lb x 10 for 3 sets done as supersets with hammer curl
skullcrushers 60lb x 10 for 3 sets
concentration curl 20lb x 10 for 3 sets
straight bar cable curl 90lb x 10 for 3 sets
triceps rope extension 90lb x 10 for 3 sets done as supersets with straight bar cable curl
standing calf raises 150lb x 10 for 3 sets
seated calf raises 50lb x 15 for 3 sets
Ab work out consisted of v sit ups, crunches, hanging leg raises, planks and mountain climbers.
finished with 1 mile run in 7:50
EXHAUSTING WORKOUT
Thursday PM (to make up for traveling on friday)
no running just stretching
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each
pull ups 5 sets of 6
decline dumbell pullovers 35lb x 5 for 5 sets
push press 145lb x 5 for 5 sets
deadlift 185lb x 5 for 5 sets

Friday I actually ended up having a fitness room in the hotel I stayed in so I did do some running and light lifting. Ran 2 miles on the treadmill at the hotel in 16:10
some light shoulder lifts and calves again.

took saturday through tuesday off from lifting due to being in the mountains. Just some light stretching here and there.

Wednesday
1 mile run in 7:50
full body stretch
15 push ups
15 jumping jacks
15 bodyweight squats
15 hanging leg raises circuit style for 3 sets of each
squats 245lb x 8 for 5 sets
bench press 185lb x 6 for 5 sets
barbell row 135lb x 10 for 5 sets
dumbbell shrugs 55lb x 10 for 5 sets
forgot my post workout run :/

Thursday
1 mile run in 7:45 on treadmill
full body stretch
15 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 supersets with preacher curls
straight bar cable curl 90lb x 10 for 3 sets
triceps rope extension 90lb x 10 for 3 sets
hammer curl 20lb x 10 for 3 sets
overhead dumbbell triceps ext 60lb x 10 for 3 sets done as supersets with hammer curl
seated calf raise 50lb x 15 for 3 sets
standing calf raise 170lb x 15 for 3 sets
ab workout with some workouts I forget the name of..... it was four exercises and it burned sufficiently afterwards
1 mile run in 7:50 on treadmill

There! all caught up!

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robert
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Re: Kane's Training Journal

#47 Postby robert » Fri Feb 24, 2012 2:22 am

Nice work!

You're hammering it hard!

Catch up soon.

Have an awesome weekend!

-Robert

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

shadowvegan
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Re: Kane's Training Journal

#48 Postby shadowvegan » Fri Feb 24, 2012 4:44 pm

Thanks so much Robert and Karen! I got my package in the mail today, beyond stoked with everything I got! Looking forward to the gift card and subscription too! Thanks for the kind words and constant encouragement on my journal as well.

Friday
1 mile run in 7:50 on treadmill
full body stretch
15 push ups
15 jumping jacks
15 body weight squats circuit style for 3 sets of each
pull ups 5 sets of 6 (getting a little better)
decline dumbbell pullover 35lb x 8 for 4 sets
incline dumbbell bench 65lb x 6 for 5 sets
dumbbell rows 65lb x 5 for 5 sets
push press 145lb x 5 for 5 sets
deadlift 185lb x 8 for 4 sets
romanian deadlift 155lb x 8 for 5 sets
1 mile run in 8:05 on treadmill

I had a very intense workout today to make up for the lifts I missed on vacation..... can DEFINITELY feel it. I only left out Cleans.... I just did not have it in me to do them, had to push with everything to finish what I did.

Also, I am nearing the end of this routine.... I don't want to stay on it for TOO long. If anyone has any suggestions for a lifting routine or specific split they enjoy I would really love to hear it. I'm looking to gain a little more mass, but mainly definition. hoping for some feedback guys

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kareno
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Re: Kane's Training Journal

#49 Postby kareno » Sat Feb 25, 2012 12:48 am

Great! So glad your package arrived safe and sound! Our donors were quite generous, and we were thrilled to be able to send out all that great stuff!

Awesome workout, Kane! Keep up your incredible work!

shadowvegan
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Posts: 83
Age: 27
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Re: Kane's Training Journal

#50 Postby shadowvegan » Tue Feb 28, 2012 6:47 pm

Monday
Warm up walking 8 minutes on treadmill
15 jumping jacks
15 body weight squats
20 hanging leg raises circuit style for 3 sets of each
Flat dumbbell bench 60lbs x 10 for 3 sets
Dumbbell rows 60lbs x 10 for 3 sets
Incline dumbbell bench 60lbs x 10 for 3 sets
Dumbbell back flys 15 lbs x 10 for 3 sets
Decline dumbbell bench 60lbs x 10 for 3 sets
Cable chest flys 125lbs x 10 for 3 sets
Lat pull downs 130lbs x 10 for 3 sets
1 mile run in 8:03 on treadmill

Tuesday
8 minutes walking on treadmill
Stretching
15 push ups
15 jumping jacks
15 body weight squats circuit style for 3 sets
Leg extension 110lbs x10 for 3 sets
Leg curls 90lbs x10 for 3 sets
Leg press 300lb x 10 390 x10 480x10 570 x 10
Standing calf raises 190lbs x 10 for 3 set
Seated calf raise 85lbs x15 for 3 sets
Ab workout consisted of hanging leg raises, v sit ups, planks and crunches and two other exercises I've forgotten the name of.
Finished up with a two mile
Run in 16:09. Feeling great

shadowvegan
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Re: Kane's Training Journal

#51 Postby shadowvegan » Sun Mar 04, 2012 2:10 am

wednesday
2 mile run on treadmill 15:45
15 push ups
15 jumping jacks
15 body weight squats circuit style for 3 sets of each
preacher curls 90lbs x 10 for 3 sets
dips 3 sets of 15 supersets with preacher curls
hammer curls 25lb x 10 for 3 sets
overhead dumbbell triceps extension 60lb x 10 for 3 sets
straight bar cable curl 90lb x 10 for 3 sets
triceps rope extension 90lb x 10 for 3 sets
1 mile run in 8:01

Thursday I woke up feeling awful so I decided to listen to my body and take a day off to get back to normal

Friday I hit the gym twice to make up for thursday
AM
2 mile run on treadmill in 16:03
15 push ups
15 jumping jacks
15 body weight squats
20 hanging leg raises circuit style for 3 sets of each
lateral shoulder raises 20lb x 10 for 3 sets
front shoulder raises 20lb x 10 for 3 sets
rear delt raises 15lb x 10 for 3 sets
dumbbell shrugs 55lbs x 10 for 5 sets

Pm
5 mile run in 39:58

shadowvegan
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Re: Kane's Training Journal

#52 Postby shadowvegan » Tue Mar 06, 2012 1:05 am

monday
1 mile run on treadmill 8:04
15 jumping jacks
15 body weight squats
15 hanging leg raises circuit style for 3 sets of each
flat dumbbell bench 65lbs x 10 for 3 sets
dumbbell rows 65lbs x 10 for 3 sets
incline dumbbell bench 65lbs x 10 for 3 sets
decline dumbbell bench 60lbs x 10 for 3 sets
back flys 15lbs x 10 for 3 sets
cable chest flys 130lbs x 10 for 3 sets
lat pull downs 130lbs x 10 for 3 sets
2 mile run in 16:10 on treadmill

Thinking about starting two-a-days soon as well as a detox diet...... stoked. doing a lot of research

shadowvegan
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Re: Kane's Training Journal

#53 Postby shadowvegan » Tue Mar 06, 2012 2:35 pm

tuesday
1 mile run 8:03 on treadmill
stretching
15 push ups
15 jumping jacks
15 body weight squats circuit style for 3 sets of each

leg extensions 120lbs x 10 for 3 sets
leg curls 90lbs x 10 for 3 sets
leg press 385lbs x 10, 475lbs x 10, 565lbs x 10, 655lbs x 10
seated calf raises 90lbs x 15 for 3 sets
standing calf raises 190lbs x 15 for 3 sets

ab workout with hanging leg raises, crunches, kettlebell oblique side bends. 4 sets of each at 20 reps.)
2 mile run on treadmill in 16:10

Great workout today! felt amazing afterwards. Went shopping today and loaded up on a lot of the ingredients from the THRIVE diet by Brendan Brazier. Stoked to see and feel results from taking my fitness and health to the next level.

shadowvegan
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Re: Kane's Training Journal

#54 Postby shadowvegan » Fri Mar 09, 2012 12:39 am

wednesday
1 mile run 8:03
15 jumping jacks
15 body weight squats
15 hanging leg raises circuit style for 3 sets of each
preacher curls 90lbs x 10 for 3 sets
dips 3 sets of 15 done as supersets with preacher curls
hammer curls 25lbs x 10 for 3 sets
skullcrushers 60lbs x 10 for 3 sets superset with hammer curls
concentration curls 20lbs x 10 for 3 sets
overhead dumbbell triceps extension 60lbs x 10 for 3 sets
straight bar cable curl 90lbs x 10 for 3 sets
triceps rope extension 90lbs x 10 for 3 sets
2 mile run in 16:30

thursday
1 mile run in 7:07
15 jumping jacks
15 body weight squats
15 hanging leg raises circuit style for 3 sets
bench press 135lbs x 20, 175 x 5 for 5 sets
4 mile run in 34:07

shadowvegan
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Posts: 83
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Joined: Sat Dec 24, 2011 8:42 pm

Re: Kane's Training Journal

#55 Postby shadowvegan » Fri Mar 09, 2012 9:34 pm

friday
1 mile run 7:50
15 push ups
15 jumping jacks
15 body weight squats
15 hanging leg raises circuit style for 3 sets of each
lateral dumbbell raises 20lbs x 10 for 3 sets
front raises 20lbs x 10 for 3 sets
rear delt raises 20lbs x 10 for 3 sets
shrugs 65lbs x 10 for 3 sets
crunches x 30
hanging leg raises x 20
mountain climber 30 sec
planks 30 sec
oblique side bends 35lbs x 10 each side circuit style for 3 sets of each ab workout
2 mile run in 16:03

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kareno
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Re: Kane's Training Journal

#56 Postby kareno » Tue Mar 13, 2012 1:32 am

Hey Kane! Looks like things are going well! How is it going with the Thrive foods/recipes? I should take a closer look at his book(s).

shadowvegan
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Posts: 83
Age: 27
Joined: Sat Dec 24, 2011 8:42 pm

Re: Kane's Training Journal

#57 Postby shadowvegan » Wed Mar 14, 2012 9:14 am

things are going awesome! i love his recipes in that book. My buddy Weylin and I are going to start trying the 12 week diet in Thrive soon. I have been using the lemon-lime recovery drink recipe and the energy pudding recipe the most. Definitely love that energy pudding. Hope all is going well for you. Definitely check out that book. I'll be updating my monday, tuesday, and wednesday workouts tonight, got called into work as I finished up today's lifts

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kareno
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Re: Kane's Training Journal

#58 Postby kareno » Wed Mar 14, 2012 2:18 pm

Nice! Thanks for the tips! Good luck!

shadowvegan
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Posts: 83
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Re: Kane's Training Journal

#59 Postby shadowvegan » Wed Mar 14, 2012 5:33 pm

Monday
1 mile run 7:50 on treadmill
15 jumping jacks
15 bodyweight squats
15 hanging leg raises circuit style for 3 sets of each

bench press 180lbs x 5 for 5 sets
incline dumbbell press 65lbs x 10 for 3 sets
decline dumbbell pullover 40lbs x 10 for 3 sets
dumbbell row 65lbs x 10 for 3 sets
back flys 20lb x 10 for 3 sets
lat pulldown 135lbs x 10 for 3 sets
dumbbell chest fly 40lbs x 10 for 3 sets
2 mile run in 15:56

Tuesday
3 mile run in 24:22
15push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets of each

leg extensions 125lbs x 10 for 3 sets
leg curl 95lbs x 10 for 3 sets
leg press 485lbs x 10, 575lbs x 10, 665lbs x 10, and 755lbs x 5 (I WILL get 1000lbs by summer)
seated calf raise 90lbs x 15 for 3 sets
standing calf raises 190lbs x 12 for 3 sets
ab workout with hanging leg raises, crunches, oblique side bends 4 sets of all circuit style
2 mile run in 14:55

Wednesday
2 mile run 15:47
15 jumping jacks
15 bodyweight squats
15 hanging leg raises circuit style for 3 sets of each

preacher curl 90lbs x 10 for 3 sets
dips 3 sets of 15 supersets with preacher curls
hammer curls 25lbs x 10 for 3 sets
overhead single arm triceps press 25lbs x 10 for 3 sets superset with hammer curls
skullcrushers 60lbs x 10 for 3 sets
concentration curls 20lbs x 10 for 3 sets superset with skullcrushers
straight bar cable curls 90lbs x 10 for 3 sets
triceps rope extension 75lbs x 10 for 3 sets superset with straight bar curls
decline crunches 2 sets of 15
hanging leg raises 2 sets of 20
2 mile run 14:58

shadowvegan
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Posts: 83
Age: 27
Joined: Sat Dec 24, 2011 8:42 pm

Re: Kane's Training Journal

#60 Postby shadowvegan » Thu Mar 15, 2012 4:43 pm

thursday
5 mile run on treadmill in 42:12
15 jumping jacks
15 push ups
15 bodyweight squats circuit style for 3 sets of each

ab workout hanging leg raises, crunches, oblique side bends with 35lbs for 20 reps and 3 sets of each


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