wh1te0ak

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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wh1te0ak
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wh1te0ak

#1 Postby wh1te0ak » Mon May 21, 2012 5:06 am

Going to keep a log here as I am about to test out a new program.

Up at 4.45am to get in a session before work and I forgot my work clothes... Had to go on my lunch break

3 x 10 Pull ups @ 80kg assist
3 x 12 Bent over rows @ 17.5kgs
2 x 12 DB pullovers @ 17.5kgs
4 x 10 DB shrugs @ 20kgs
3 x 10 Deadlift @ 40kgs
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#2 Postby wh1te0ak » Tue May 22, 2012 3:58 am

3 x 8 Flat bench press @ 20kgs
3 x 15 DB flys @ 30kgs
3 x 12 Weighted Dips @ 20kgs
5 x 12 Hanging leg raises
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#3 Postby wh1te0ak » Wed May 23, 2012 5:36 am

Quick Cardio

5 min warmup on 12km/h

30 secs @ 16km/h
1min 12km/h
30 secs @ 16km/h
1min 12km/h
30 secs @ 16km/h
1min 12km/h
30 secs @ 16km/h
1min 12km/h
30 secs @ 16km/h
1min 12km/h

4 min cool down @ 9km/h
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#4 Postby wh1te0ak » Fri May 25, 2012 5:47 pm

5min tread warmup @ 13km/h

3 x 8 Squats @ 60kg
3 x 12 Hamstring curls @ 50kg
2 x 20 Leg extensions @ 30kg
3 x 10 Seated leg press @ 100kg
2 x 20 Seated calf raises @ 50kg

3 x 8 Military bb press @ 12.5kg
3 x 12 Shoulder shrug @ 20kg
3 x 15 Seated row @ 30kg
Cable Crunches
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#5 Postby wh1te0ak » Mon May 28, 2012 2:17 am

Yesterday
5min Tread @ 12km/h
3 x 10 BB Curls @ 20kg
3 x 12 Seated DB Curls @ 12.5kg
3 x 10 DB extension @ 22kg

Today
5 min Tread a 4% & 12km/h
3 x 8 Deadlift @ 40kg
3 x Assist pullups (70kgs)
3 x 10 Bent over rows @ 17.5kgs
4 x 10 DB Shrugs @ 20kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#6 Postby wh1te0ak » Tue May 29, 2012 6:40 am

I figure an entry stating nothing was done is better then no entry at all.

Had an assignment due so that has been my entire existence over the past 72 hours and now I am aiming for a big session tomorrow.
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

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Re: wh1te0ak

#7 Postby C.O. » Tue May 29, 2012 11:07 am

How has this new workout plan been treating you so far? Good tip, I think I will start posting on days that I miss workouts as well. Its a good reminder to myself that I am being a lazy bastard and will keep me thinking about my workouts.

-Dylan

wh1te0ak
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Re: wh1te0ak

#8 Postby wh1te0ak » Wed May 30, 2012 3:35 am

Training for me has been more about the diet side of things, I am a week and a half in and I've noticed that my eating has improved, my toast addiction has subsided which is good.

Training
Today was an absolute joke, got to the gym after class and it was packed there was not a free machine or ounce of room in the weights area so I racked up 5ks on the treadmill and will have to hit it before work tomorrow morning.
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#9 Postby wh1te0ak » Thu May 31, 2012 1:56 am

The order isn't correct but the workouts done is....


5 min tread warmup

3 x 8 bench press @ 30kg
3 x 12 bent over row @ 15kg
3 x 8 side lat raises @ 20kg
3 x 10 shoulder shrug @ 20kg
3 x 5 db press @ 15kg
3 x 15 hanging leg raises
3 x 12 cable crunch @ 30kg
3 x 10 seated row @ 30kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

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Re: wh1te0ak

#10 Postby C.O. » Thu May 31, 2012 6:22 pm

Oh I didn't notice you were Australian and then as soon as you mentioned your toast addiction it reminded me of my cousins that live outside of Melbourne. It's an Aussie thing to love toast huh? Like every morning with vegemite or butter and jam or nutella.
Have you tried quinoa toast? I just tried it recently. Its healthier, it tastes good, it was a little too crumbly for me though.

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Re: wh1te0ak

#11 Postby wh1te0ak » Fri Jun 01, 2012 3:45 am

C.O. wrote:Oh I didn't notice you were Australian and then as soon as you mentioned your toast addiction it reminded me of my cousins that live outside of Melbourne. It's an Aussie thing to love toast huh? Like every morning with vegemite or butter and jam or nutella.
Have you tried quinoa toast? I just tried it recently. Its healthier, it tastes good, it was a little too crumbly for me though.


Has to be vegemite toast, I could easily knock back a loaf in an afternoon. We have a few breads that have quinoa infused, I am going to go on a hunt know

3 x 8 squats @ 40kg
3 x 12 lunges @ 30kg
5 min tread @ 12km - 1km
3 x 12 cable crunch @ 17.5kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#12 Postby wh1te0ak » Sat Jun 02, 2012 2:37 am

3 min tread @ 15km/h

3 x 10 BB curls @ 22.5kg
3 x 12 Standing db curls @ 9kg
3 x 10 Ohead tri extension @ 17.5kg
3 x 10 Cable crunch @ 17.5kg
3 x 12 Standing calf raise (single leg) @ 50kg
x 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

#13 Postby wh1te0ak » Mon Jun 04, 2012 2:26 am

Hit the scales this morning and I am 1kg heavier then I was 2 weeks ago...


Snuck in a quick session yesterday afternoon.
3 x 10 bench press @ 20kg
3 x 10 bb curls @ 25kg
3 x 12 standing db curls @ 10kg
2 x 12 cable tri extension @ 30kg
2 x 10 dips

This morning
3 x 10 deadlift @ 50kg
3 x 8 pull up @ 70kg assist
3 x 12 bent over row @ 17.5kg
2 x 15 db pullover @ 15kg
4 x 10 db shrugs @ 20kg
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

wh1te0ak
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Re: wh1te0ak

#14 Postby wh1te0ak » Tue Jun 05, 2012 3:46 am

3 min warmup on cross trainer

1 x 10 Bench press @ 20kg
3 x 10 Bench press @ 25kg
3 x 12 Db flys @ 5kg
3 x 10 Dips
10 pushups
2 x 15 Leg raises
Aiming For ~ http://bit.ly/Jr9AHf
| http://www.vegedge.com.au | @matt_whiteoak |

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Re: wh1te0ak

#15 Postby C.O. » Wed Jun 06, 2012 1:45 pm

Find any of that quinoa bread? Vegemite is so weird to people that didn't grow up on it. Do you ever eat nutritional yeast? Its good on popcorn. Maybe not vegan but some people are such sticklers, its healthy.


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