Vegan Bodybuilding & Fitness

05/11/2012

Chest & Triceps

Barbell Bench Press – 50/8, 90/3, 105/6, 105/5, 105/4. Stay on 105lbs.
Incline DB Bench Press – 35/8, 50/8, 50/6. Go up to 55lbs.
Dec BB Bench Press – 50/5, 70/8, 70/7. Go up to 80lbs.
Cable Pushdown – 50/5, 60/8, 65/5. Stay on 65lbs.
Lying Tricep Press - 0/8, 30/6, 30/5. Go up to 35lbs.

Cardio
X Trainer 20 Mins
Level 5
Distance 2.16

BB Flat, Push chest out to take pressure off the shoulders.
Inc DB, turn the DB at the bottom of the movement to get a full range of motion.
Dec BB, get closer to the footrest so the bar clears the rack.
Chest and triceps were seriously sore from this workout, first day back in the gym for over a week, feeling great.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

06/11/2012

Legs

Squats – 50/6, 90/3, 110/6, 120/600/6. Go up to 130bs.
Leg Press – 180/6, 270/6, 320/6. Go up to 340lbs.
Leg Curls – 130/6, 175/6, 205/6. Go up to 210lbs.
Stiff Leg Deadlifts – 50/6, 70/6, 90/6.Go up to 100lbs.

Cardio
Run Interval
Level Lap/Speed – 1/4, 2/7.5, 3/4, 4/7.7, 5/4, 6/8, 7/4, 8/8, 9/4.
Incline 1
Distance 2.33
Time 27.03

Gym Time
Start 8.30am
Finish 10am
Total Time 1 ½ Hours

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Daily Disclipines

Completed planned Mass machine workout & cardio ? Yes Legs first day back in 9 days legs felt like jelly

Intensity at the gym? yes in and out in just over 1 hour

Read/listened to motivational material today? About to read 5 levels of leadership

studied for minimum of one hour? Will do some tonight matt is working NYE until midnight, happy new year studying!

posted journal online? Yes

Updated food on myfitness pal? YEs

What was great about today?

Leg workout, felt great
Spoke to old work colleague
ate planned meals
completed DD's

What could of been better

More sleep so tired

What can I improve on

?

Leg press x2 220 6 reps
Squats x2 70 8 reps
Lunges x2 20lbs x 8
Leg Curls x2 145lbs 8 reps
Leg press calf raises x2 200 8 reps
Seated calf Raises x2 130lbs 8 reps
Mass machine cardio 20 Minutes Level 3 Distance 6.95

Still working out in full force? Haven't seen you post for a bit.

-Dylan

Its been a long time since I logged my workouts online but I am getting back into the habit of doing so.
Tonight was a 5Km run, as part of my training for a half marathon.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

My new pair of trainers for training for half marathon as the old pair were extremely worn, was never a big fan of asics but these are awesome.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger