wh1te0ak

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wh1te0ak
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Re: wh1te0ak

#16 Postby wh1te0ak » Thu Jun 07, 2012 2:11 am

C.O. wrote:Maybe not vegan but some people are such sticklers, its healthy.
Not Vegan?

We use it to make macaroni & cheese with some broccoli... it is good for a quick 15 minute dinner.

Gym Session
warmup squats 2 x 10 @ 20kg
3 x 10 Squats @ 55kg
3 x 12 Hamstring Curls @ 35kgs
3 x 12 Lunges @ 35kg
2 x 10 Seated leg press @ 80kg
2 x 10 Seated calf raise @ 80kg
1 x 10 Seated Leg press Single @ 80kg
1 x 10 Seated calf raise Single @ 80kg
3 x 10 Hanging leg raise
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#17 Postby wh1te0ak » Fri Jun 08, 2012 6:33 am

3 x 8 Shoulder Press (Machine) @ 50kg
3 x 10 Db lat raises @ 25kg
3 x 12 Bb row @ 20kg
3 x 10 cable crunch @ 17kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#18 Postby wh1te0ak » Fri Jun 08, 2012 7:04 pm

3 x 10 Bb curls @ 25kg
3 x 13 db curls @ 10kg
3 x 12 O/head tri extension @ 22.5kg
3 x 10 tri extension (cable) @ 50kg
3 x 12 Standing Calf raise @ 100kg
3 x 12 Seated calf raise @ 100kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#19 Postby wh1te0ak » Sun Jun 10, 2012 8:20 pm

spent a few mins on the cross trainer for a warmup

3 x 10 Deadlift @ 60kg (132lbs)
2 x 10 Lat pull down @ 50kg (110lbs)
1 x 10 Lat pull down @ 60kg (132lbs)
3 x 8 Seated row @ 50kg (110lbs)
3 x 12 Bent over row @ 22.5kg (50lbs)
3 x 10 Db pullover @ 20kg (44lbs)
4 x 10 Db shrugs @ 25kg (55lbs)
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#20 Postby wh1te0ak » Tue Jun 12, 2012 1:39 am

Got to gym late so had to use some machines today....

3x10 bench press (smith) @ 40kg
2x 12 flys (machine) @ 50kg
1x 10 flys @ 60kg
3 x 8 dips
4 x 15 leg raises
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#21 Postby wh1te0ak » Wed Jun 13, 2012 4:32 am

5min warmup on the cross trainer
1x20 seated leg press @ 100kg
1x 10 seated leg press @ 150kg
3 x 8 seated leg press @ 180kg
3x 10 leg curl @ 70kg
3x 10 lunge @ 30kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#22 Postby wh1te0ak » Sat Jun 23, 2012 3:34 am

Haven't recorded anything here for a few days although training is still going okay. I went to the gym this morning and also hit it again this afternoon.

Morning Session
3 x 8 Standing Military bb press @ 10kg (Cannot believe how much this killed me)
3 x 10 bb upright row @ 10kg
3 x 12 Side lat db raises @ 25kg
3 x 10 bent over row @ 22.5kg
3 x 10 seated row @ 20kg

Afternoon Session
3 x 12 barbell curls @ 27.5kg
3 x 10 db curls @ 10kg
3 x 10 db ohead tri extension @ 25kg
3 x 12 cable push down @ 30kg
3 x 12 dips

Finished off with a quick ab session
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#23 Postby wh1te0ak » Fri Jul 06, 2012 5:49 pm

1km warmup

Flat Bench Press
8 @ 20kg
8 @ 30kg
8 @ 35kg
8 @ 37.5kg
3 x 8 @ 40kg - First time I tried 40kg I dropped the bar on my chest

Fly Machine
3 x 80 @ 70kg

Standing Calf Raise
2 x 8 @ 100kg
1 x 8 @ 150kg

Tri Dips
3 x 8

bb curls
3 x 8 @ 30kg

oh db tri extension
3 x 10 @ 27.5kg

standing db curls
3 x 8 @ 10kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#24 Postby wh1te0ak » Sun Jul 08, 2012 3:20 am

Tread warmup

Lunges
10 @ no weight
2 x 10 @ 27.5kg dbs
1 x 15 @ 20kg dbs

Leg Extensions - Machine
3 x 10 @ 60kg

Leg Curl - Machine
3 x 10 @ 70kg

Seated Leg Press
warmup set
10 @ 100kg
3 x 8 @ 200kg (440lbs)

Seated Calf Raises
3 x 10 @ 200kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#25 Postby wh1te0ak » Fri Jul 13, 2012 5:36 pm

5m tread warmup - 1km

Flat Bench
10 @ 30kg
8 @ 35kg
8 @ 40kg
6 @ 45kg x 6 @ 50kg

Machine Chest Flys
3 x 10 @ 60kg

Dips
3 x 10

Military BB Press
3 x 10 @ 25kg

Side Lat Raises
3 x 12 @ 20kg

Light Ab Session to finish
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Posts: 38
Age: 28
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Re: wh1te0ak

#26 Postby wh1te0ak » Fri Jul 27, 2012 10:20 pm

Legs

Squat - Smith Machine
warmup 12 @ 20kgs
1 x 8 @ 70kgs
2 x 8 @ 60kgs

Seated Leg Press
8 @ 150kgs
4 @ 200kgs + 2 @ 150kgs
2 x 8 @150kgs

Standing Calf Raise - Machine
12 @ 80kg
3 x 8 @ 100kg

Leg Curls
8 @ 60kg
8 @ 70kg
8 @ 80kg

Seated Calf Raise
12 @ 30kg
12@ 40kg
12 @ 50kg

Leg Extension
12 @ 60kg
12 @ 80kg
10 @ 80kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Posts: 38
Age: 28
Joined: Mon Nov 21, 2011 2:54 am
Location: Australia
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Re: wh1te0ak

#27 Postby wh1te0ak » Sun Aug 19, 2012 5:57 am

Graph of measurements from the past two months...

https://twitter.com/vegedge_au/status/237137586286637057/photo/1
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Posts: 38
Age: 28
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Re: wh1te0ak

#28 Postby wh1te0ak » Wed Sep 19, 2012 5:49 am

Lifting Stats Update

Seated leg Press
2 x 8 @ 200kg
2 x 6 @ 300kg

Deadlift is now @ 3 x 6 @ 100kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

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Re: wh1te0ak

#29 Postby C.O. » Fri Nov 02, 2012 3:12 pm

I've heard some vegans say that yeast is not considered vegan. I really don't care what people classify things like that as, I'm going to keep eating it. Solid numbers in your workout routine, nice work.

-Dylan


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