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 Post subject: MikeyPod's Training Journal
PostPosted: Tue Nov 20, 2012 9:33 am 
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Location: Brooklyn, NY
This is week three back at the gym for me! I am so happy to be feeling motivated again so I am starting this Training Journal. I didn't write down any of the weights I did yesterday, but I did back/biceps and some abs.

This morning I went for a 2:09 mile run in Prospect Park.

Starting tomorrow I'll record specifics of my weight training. It'll be legs/shoulders. I'm looking forward to reading everyone's nutrition information. I've been vegan for just over four years, but my weightlifting days were all pre-veganism so I have a great deal to learn about vegan diet and exercise. Pretty psyched, actually!

YAY!

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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Tue Nov 20, 2012 2:51 pm 
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Joined: Sat Nov 10, 2012 11:51 am
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Location: wales
good luck mate, look forward to seeing your improvements! your definately motivated!

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Wed Nov 21, 2012 7:07 am 
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Location: Brooklyn, NY
Hey thanks! Your photos are definitely an inspiration!

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 Post subject: Legs/Shoulders
PostPosted: Wed Nov 21, 2012 9:57 am 
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I LOVE MY GYM!

I was thinking this morning about how I want to get serious about my leg workouts and really get some squats going, and lo and behold there a couple of guys having that exact conversation and working out form with squats. One of them suggested a book called "Starting Strength" by Mark Rippetoe which discusses at length proper form for these basic bad ass exercises like squats, dead lifts etc. I never included these in my workouts back when I was going to the gym on the regular, maybe now that I am feeling so much motivation I will add these in.

My gym is really just this kinda shitty rundown Brooklyn neighborhood place with total awesomeness for clientele. I'm always talking to someone new and it's just great. NYC continues to surprise me with how nice and outgoing the people are, even though I've lived here for almost 7 years.

Here's today's workout, it was really helpful to start writing down specifics, because as you see I am still figuring out the appropriate weight for each exercise. I am aiming for muscle failure around 8-10 reps.

Warm up: 10mins elliptical 30% resistance

Leg curl (machine)
70/12 80/10 70/5

Leg Press
90/12 140/11 140/11

Seated Calf Raises
90/15 115/12 115/12

Military Press
Bar/15
bar+20/13
bar+20/10
(I meant to ask what this bar weighs, are they usually 45 pounds?)

Dumbbell Raises (alternating forward and lateral)
10/10 10/7 10/8

Dumbbell shrugs
40/10 40/10 40/10

I skipped abs. Lame.

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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Wed Nov 21, 2012 12:28 pm 
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Location: wales
thanks mate! heard some of the powerlifters here talking about mark rippetoe so he must be good! your gym sounds cool i like the old rough kinda gyms much better than the big health centres!

if its and olympic bar its 45 lbs. it most likely is most of them in gyms are nowadays.


keep it up!

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Wed Nov 21, 2012 12:36 pm 
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Location: Isle of Wight, England
hello mikey! :) great training bud, I'll be sure to follow this from now on, yeah as mike said it'll probably be 45lbs, the ones at my gym are 20Kg which is roughly 45lbs think it's the same for most

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Wed Nov 21, 2012 1:28 pm 
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Thanks, gentlemen! Ross, I added you on Facebook following your link here. Hope that's okay... I couldn't resist with the walking dead header!

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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Wed Nov 21, 2012 2:57 pm 
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Haha of course not matey :D gotta love the walking dead ;)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Friday
PostPosted: Fri Nov 23, 2012 9:04 am 
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Just a quick check in. There was a big race in Prospect Park yesterday, so to avoid the madness I decided to make yesterday my off day. I ran this morning instead. 2.11 miles. It felt good, but in retrospect, I want to push myself harder. I'd like to start making the 3+ mile loop of the park instead of this smaller one. I will try it on Sunday, even if it means walking a bit. Here are the stats from today's run: http://www.mapmyrun.com/routes/view/155632859?

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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Fri Nov 23, 2012 5:00 pm 
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Prospect park is amazing. I live in NY too. Which gym do you go to?

-Dylan


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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Fri Nov 23, 2012 9:47 pm 
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I go to Kensington Aerobics and Fitness. It's a small cool little place. Where in NY are you?

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 Post subject: Chest and Tris
PostPosted: Sat Nov 24, 2012 12:38 pm 
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Good workout today! I noticed that knowing I'll be reporting to the journal what I did in my workout makes me push myself a little more. Assuming I get out for my run tomorrow morning, this will have been the first perfect week in this month since I started back where I didn't skip a single workout. YAY!

DB Press
30/12
35/10
40/6

Fly machine
60/12
70/5
60/8

Hammerstrength decline press
50/12
70/8
70/

Skull crushers
30/8
30/12
30/10

Arm extension machine
30/12
40/12
50/11

Assisted dips
120/3
150/4
180/5

Crunch machine
20/12
95/12
110/12

Bent leg lifts (not sure name of this device...captain's chair?)
15/15

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 Post subject: Re: Chest and Tris
PostPosted: Sat Nov 24, 2012 1:16 pm 
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MikeyPod wrote:
Good workout today! I noticed that knowing I'll be reporting to the journal what I did in my workout makes me push myself a little more.


same here man it's great :D

how are things in NY mate? and how are you enjoying the training?

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Sun Nov 25, 2012 12:29 am 
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I pay rent in Bushwick and live with my gf in midtown


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 Post subject: Re: MikeyPod's Training Journal
PostPosted: Mon Nov 26, 2012 6:14 am 
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I forgot to post my run yesterday. Another 2.10 mile run. Don't know why I won't bump it up to three miles. This week. this week! Heading out to lift now.

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