Kane's Training Journal

[kareno]

I continue to be impressed and inspired by your dedication, Kane!

[shadowvegan]

Thanks a lot Karen. You all have been very supportive and this site has done a TON for me. Can't thank you all enough.

Friday
2 mile run on treadmill in 16:03
15 push ups
15 jumping jacks
15 body weight squats circuit style for 3 sets of each

Seated dumbbell shoulder press 50lbs x10 for 3 sets
Lateral raises 20lbs x 10 for 3 sets
Rear felt fly 20lbs x 10 for 3 sets
Dumbbell shrugs 55lbs x 15 for 3 sets

Ab workout hanging leg raises, oblique side bends, crunches 3 sets of 20 for each
2 mile run in 14:11..... Fast for me but I felt amazing

[robert]

How are things going?

Hope all is awesome!

-Robert

[shadowvegan]

Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life. How are things for you, Robert? Stay safe while traveling as much as u do brother and I hope to hear back soon

[kareno]

Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life.

Yay!! That's so awesome to hear! So happy for you, Kane!

[shadowvegan]

Thanks a lot Karen:)
Monday
2 mile run in 16:40
15 jumping jacks
15 body weight squats
15 push ups circuit style for 3 sets of each
Bench press 185lbs x 5 for 5 sets
Incline dumbbell press 55lbs x 10 for 3 sets
Dumbbell rows 55lbs x 10 for 3 sets
Decline dumbbell press 55lbs x 10 for 3 sets
Back flys 20lbs x 10 for 3 sets
Chest fly 40lbs x 10 for 3 sets
Lat pull down 135lbs x 10 for 3 sets
Ab workout, hanging leg raises, crunches, and oblique side bends with 35lbs. 3 sets
Of 20 for each
No time for cardio cool down, got called in to work:/

[shadowvegan]

Tuesday
2 mile run in 14:20
Stretching
15 push ups
15 jumping jacks
15 body weight squats circuit style for 3 sets of each

Leg extension 125 lbs x 10 for 3 sets
Leg curl 95lbs x 10 for 3 sets
Leg press 655lbs x 5, 745lbs x 5, 805lbs x 5, 855lbs x 5
Seated calf raise 90lbs x 15 for 3 sets
Standing calf raise 195lbs x 12 for 3 sets
Ab workout hanging leg raises, crunches, and oblique side bends with 35lbs for 3 sets of 20 at each
Cool down on treadmill before leaving for about 5 minutes.

[shadowvegan]

Wednesday
2 mile run 15:47
20 jumping jacks
20 hanging leg raises
20 body weight squats circuit style 3 sets of each

Rope triceps ext 65lbs x 10 for 3 sets
Straight bar cable curl 90lbs x 10 for 3 sets
Preacher curls 100lbs x 6 for 3 sets
Dips 3 sets til failure superset with preacher curls
Hammer curls 25lbs x 10 for 3 sets
Single arm Overhead tricep ext 25lb x 10 for 3 sets superset with hammer
Concentration curl 20lbs x 10 for 3 sets
Skull crushers 60lbs x 10 for 3 sets

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

Thursday
4 mile run 32:46
20 push ups
20 jumping jacks
20 body weight squats circuit style for 3 sets of each
Ab workout same as yesterday:)

Also, I got asked about veganism at the gym today by a lady named Tanya, hoping she joins the forum soon. She saw my veganbodybuilding.com shirt and asked me all about getting adequate protein. ) told her all about Robert Cheeke, Tresize, and Sitko. She has been vegetarian for 6 months and wants this site to keep her fit and healthy on a vegan diet. Just a testimony for what wearing the shirts
Can do. Buy some, people!

[shadowvegan]

friday
3 mile run in 24:06
20 jumping jacks
20 body weight squats
20 hanging leg raises circuit style 3 sets of each

front dumbbell shoulder raises 20lbs x 10 for 3 sets
lateral raises 20lbs x 10 for 3 sets
dumbbell seated shoulder press 50lbs x 10 for 3 sets
rear delt raises 20lbs x 10 for 3 sets
dumbbell shrugs 50lbs x 10 for 3 sets

bench press 185lbs x 5 for 5 sets
ab workout hanging leg raises, crunches, oblique side bends with 35lbs x 20 for 3 sets of each
light cardio cool down on treadmill for 5 minutes

also went to the canal a few hours after my workout. Had the day off so I decided to run a few miles around lunch time by the river..... felt incredible. got some sun and ran around 5 miles or so out there.

[kareno]

Kane! I love what you said about wearing the shirts, and the impact that can have. I was working the VeganBodybuilding table at Seattle VegFest this weekend, and I told several people the same thing. Some people worry about not looking enough "like a bodybuilder" or fit enough to wear a shirt that advertises bodybuilding. While I can somewhat see their point, I also tell them that it's not necessarily about saying "Hey, look at me, I'm a vegan bodybuilder." But, it's about bringing awareness to the website and the concept that, yes, you can be vegan and extremely fit at the same time. It's about being a walking billboard for the website and hoping people will be curious enough to go check out the website and see the profiles, pictures, videos, and articles.

Anyhow, glad to see you putting that into practice, and thanks so much for your support!!

Hope you had a great weekend.

Karen

[shadowvegan]

Thank you Karen. I had a pretty nice weekend, and I'm sure you had a blast in Seattle.

Monday
2 mile run in 16:45
20 jumping jacks
20 body weight squats
20 hanging leg raises circuit style for 3 sets of each

bench press 195lbs x 5 for 5 sets
dumbbell incline bench 65lbs x 10 for 3 sets
dumbbell rows 65lbs x 10 for 3 sets
dumbbell fly 50lbs x 10 for 3 sets
dumbbell back fly 20lbs x 10 for 3 sets
lat pulldown 150lbs x 10 for 3 sets
ab workout hanging leg raises, crunches, oblique side bends with 45lbs x 20 for 3 sets of each

cardio cool down on treadmill

Tuesday
1 mile run in 7:40
20 push ups
20 jumping jacks
20 body weight squats circuit style for 3 sets of each

leg extension 130lbs x 10 for 3 sets
leg curl 100lbs x 10 for 3 sets
leg press 720lbs x 5 for 2 sets, 810lbs x 3, 860lbs x 3, 910lbs x 3
seated calf raises 90lbs x 15 for 3 sets
standing calf raises 210lbs x 12 for 3 sets

I had to stop before abs or more cardio..... operating on so little sleep.... will make up the ab workout tonight at some point after work. proud of my leg press. Hoping my knee is getting much stronger so I can squat some serious weight

[shadowvegan]

Wednesday
2 mile run in 16:42
20 jumping jacks
20 body weight squats
20 hanging leg raises circuit style For 3 sets of each

Preacher curl 100lbs x 10 for 3 sets
Dips 3 sets of 20 done as supersets with preacher curls
Hammer curls 30lbs x 10 for 3 sets
Two-hand Overhead triceps dumbbell ext 65lbs x 10 for 3 sets done as supersets with hammer curl
Concentration curl 25lbs x 10 for 3 sets
Skull crushers 60lbs x 10 for 3 sets supersets with concentration curls
Close grip bench 135lbs x 15
Wide grip bench 135 lbs x 15
Ab workout hanging leg raises x 20 crunches x 20 and oblique side bends with 45 lbs x20 for 3 sets of each.
Light cardio cool down on treadmill.

Heading to the river now to run the trails for a while, going to do a killer Ab workout tonight to make up for lost time yesterday.

[kareno]

Have fun, and good luck!!

[shadowvegan]

Thank you Karen! Had a lot of fun wednesday. Got a lot of sun, some good running and time in the river.

Thursday
Woke up early to start my garden. Got a great workout using the tiller and raking the whole plot. went for a 7 mile run down the canal trails that evening. Had a friend join me so I didn't time it.... just enjoyed an easy paced exercise.

Friday
3 mile run in 24:42
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit style for 3 sets of each

front dumbbell shoulder raises 20lbs x 10 for 3 sets
lateral dumbbell shoulder raises 20lbs x 10 for 3 sets
seated dumbbell shoulder press 55lbs x 10 for 3 sets
dumbbell shoulder shrugs 55lbs x 10 for 3 sets done as supersets with shoulder press
rear delt raises 20lbs x 10 for 3 sets

bench press 135lbs x 15 for 2 sets
close grip bench press 135lbs x 15 for 2 sets

leg press 1000lbs x 6

ab workout was a 5 minute workout, cycling between mountain climbers, planks and crunches, 30 seconds a piece no breaks for 5 minutes straight
oblique side bends with 45lbs x 10 for 3 sets

cardio cool down on treadmill for a 5 minutes.

[shadowvegan]

Saturday
Normally take the day off from any routine but I felt great so I ran the canal trail again for 5 miles with a friend. really strong run.
Fingers crossed for the essay contest results. Good luck to all who entered.