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 Post subject: reflect training logs
PostPosted: Sun Aug 06, 2006 5:37 pm 
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Rabbit
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Joined: Sun Jul 30, 2006 6:51 pm
Posts: 19
Location: Minnesota
Hi,

I have been lifting weights since summer 2000. I started with 4 sets of 10 reps of about 10-15 basic exercises. Then around 2003, I tried a list of exercises from Arnold Schwarzeneggers Encyclopedia of Bodybuilding. I started doing 10, 8, 6, 4 reps. In the last year, I did a 3 bodypart program per day, for 4 days a week that allows 48 hours recovery per bodypart. Right now, I am trying high rep from about 10-20. I have never trained high rep before. I am trying to improve muscular endurance and recruit more fibers. I am thinking of using my basic 4 day bodypart plan and just do whatever exercise I feel like that falls under part category. Then I would vary my exercises and also still get 48 hours rest between bodyparts. I try to keep my workouts under 1 hour. I have been working on cardio and abs lately to lose fat. I have gone from 205 pds down to 198 pds in about 5 weeks. My last few workouts I have tried raising my intensity.


Stats

bodyweight
198 pds
bodyfat
21%
height
6 1.5
age
38
Lean weight
155 pds
bodyfat weight
42 pds

To reach a bodyfat of 10% I would have to lose about 20 pounds of fat.



Here is my program so far.

================
Day 1
================
Chest
DB Incline Presses, DB Bench

Tri Ceps
U Bar - French Press

Delts
Militarie presses, Rotator Cuff


Cardio and ABs

================
Day 2
================
Quads
Squats, Lunges

Back
Chins, Seated Rows, Scap Retractions

Biceps
EZ Bar Curls, Alt Dumbell Curls

================
Day 3 - REST
================

Cardio and ABs

================
Day 4
================

Chest
Pushups, Peck Deck, Leaning Cable Cross

Tri Ceps
Pushdowns

Delts
Lateral Raises, Front Cable Raise, Shrugs

================
Day 5
================

Quads
Leg Presses

Bi Ceps
Scott Curls, Reverse Curls

Back
Lat Pulldown, Barbell Rows, Stiff Legged DB Deadlifts


Cardio and ABs

================
Weekend Off
================


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 Post subject:
PostPosted: Sun Aug 06, 2006 5:42 pm 
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Rabbit
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Joined: Sun Jul 30, 2006 6:51 pm
Posts: 19
Location: Minnesota
7-31-06 Mon
---------------

DB Incline Press
55s x17, 60s x12, 50s x12, 50s x9, 70s x4 + 3 spots

Mil Press - stab ball
20s x15, 25s x8, 20s x9, 15s x14 + 3spots

Tri Cep Ext - U Bar
50 x16, 60 x14, 70 x6, 60 x10

DB Bench
50s x14, 50s x8, 40s x12, 40s x10 + 3 spots

Rotator Cuff - cable
#3 x16, #4 x8, #3 x11, #3 x10

reverse
#1 x20, #2 x10, #3 x5, #2 x14

Cardio
3 miles in 29 minutes
455 calories expended

weight today
197 pounds


8-1-06 Tues
--------------

Alt Dumbell
15s x40, 20s x20, 25s x15, 30s x6 + 3 spots

Db walking Lunges
15s x16, 20s x14, 25s x12

Pullups
#10 x17, #9 x10, backhand #13 x16, backhand #13 x12

EZ Curl
50 x13, 40 x17, 40 x10

Squats
95 x14, 95 x12

8-2-06 Wed
--------------

weight before running
198 pds

Cardio
5.13 miles in 1 hour
678 calories expended


8-3-06 Thurs
---------------

Pushups
30, 20, 16, 10, 20

peck Deck
132 x20, 132 x18, 132 x15, 132 x17

Lat Raise
15s x20, 20s x15, 20s x15, 25s x8

Shrugs
35s x20, 50s x20, 65s x16, 65s x20

Tricep Pushdown rope
#7 x16, #8 x12, #8 x10, #8 x15

15 min Abs
rest 5-10 seconds


8-3-06 Fri
------------

Cardio
Stairmaster
10 mins at level 10
134 calories expended

20 min spin class
10 min abs


Preacher Curls
40 x35, 50 x18, 55 x10, 50 x14

Leg Press
270 x20, 320 x20, 360 x18, 410 x10

Lat Pulldown
#7 x25, #8 x17, #9 x18, #10 x10

Barbell Rows
115 x18, 115 x17, 125 x10, 125 x7

Deadlift - stiff leg DB
60s x14, 60s x14, 60s x10

Reverse Curls
40 x18

Cardio
2 mile run in 21 minutes
300 calories expended

post workout weight
198 pds


8-6-6 Sat
-----------

short bike ride
15 min abs


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 Post subject:
PostPosted: Mon Aug 14, 2006 12:28 am 
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Rabbit
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Joined: Sun Jul 30, 2006 6:51 pm
Posts: 19
Location: Minnesota
8-7-06 Mon
-------------

Decline Bench
135 x19, 145 x15, 145 x10

DB Incline Press
55s x10, 45s x20, 50s x12

Reverse Rotator Cuff
#3 x15, #4 x11, #3 x11, #2 x16

Sideways Cable Arm Tricep Extension
#4 x20, #5 x20, #6 x11, #5 x13

Cable Cross - leaning
#8 x20, #10 x26, #11 x14, #8 x24

Rotator Cuff
#3 x25, #4 x17, #5 x10

DB Bench Press
50s x9, 45s x12, 40s x10

Cardio
3 miles in 29.50
445 calories expended

15 min Abs

weight 196 pds


8-8-06 Tues
--------------

Alt Dumbell Curl
20s x20, 25s x20, 35s x6, 30s x10

Seated Rows
#6 x25, #8 x20, #9 x17

Barbell Rows
115 x20, 125 x16, 125 x14

Leg Press
270 x20, 360 x16, 360 x16


8-9-06 Wed
--------------

Cardio
60 min spin class
10 min Abs

weight
195.5


8-10-06 Thurs
----------------

Peck Deck
132 x26, 144 x16, 156 x17, 168 x14

Front Cable Raise
#3 x15, #4 x14, #4 x13, #5 x10, #5 x9

Shrugs
135 x20, 155 x16, 155 x14, 155 x14

Lat Raise
15s x17, 20s x14, 20s x11

Tri Cep Pushdown
#7 x18, #8 x14, #8 x14, #8 x14

weight
196.5


8-11-06 Fri
-------------

Lat Pulldown
#8 x25, #9 x15, #9 x16, #10 x10

Lunges
15s x16, 20s x16, 25s x14, 30s x14

Deadlift - stiff DB
60s x15, 60s x15, 65s x15

Preacher Curls
50 x20, 55 x11, 55 x10, 50 x12

Reverse Curls
40 x20, 50 x12, 45 x11, 40x 6 +3 spots


Cardio
3 miles in 34 mins
460 calories expended

15 min Abs

weight
196 pds


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 Post subject:
PostPosted: Sat Aug 19, 2006 8:00 pm 
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Rabbit
User avatar

Joined: Sun Jul 30, 2006 6:51 pm
Posts: 19
Location: Minnesota
8-14-06 Mon
---------------

DB Incline Press
50s x19, 55s x13, 55s x 11, 45s x8

Tri Cep Cable Isolation
#5 x15, #5 x15, #5 x14, #5 x11

Decline Bench
135 x14, 135 x12, 135 x10

Front Leaning Cable Cross
#9 x30, #11 x16, #11 x15, #11 x14

U Bar Ext
60 x14, 60 x13, 60 x10, 60 x7

Rotator Cuff
#4 x20, #5 x14, #5 x10, #3 x18


Cardio
3 miles in 29.30
450 calories

20 min Abs


8-16-06 Wed
----------------

20 min interval run
distance 2.2 miles
5-9mph in 4 cycles
325 calories expended

15 min Abs


8-17-06 Thur
----------------

Peck Deck
132 x29, 144 x20, 156 x15, 156 x14
intensity 9, 10, 10, 10

Front Cable Raise
#3 x20, #4 x15, #4 x13, #4 x12
intensity 8, 10, 10, 10

Shrugs
135 x23, 155 x16, 155 x15, 155 x10
intensity 8, 9, 8, 9

Lat Raise and Squats
15s x15, 20s x13, 20s x12, 20s x15
intensity 8, 9, 9, 8

DB Bench Press
50s x20, 55s x9, 50s x12, 50s x7
intensity 9, 9, 10, 9

Overhead DB Extension
30 x20, 35 x20, 40 x15, 40 x14
intensity 6, 9, 9, 10

2 hours of aerobics about 1000 calories expended


8-18-06 Fri
--------------

Alt Dumbells
25s x18, 25s 15, 30s x7, 25s x13
intensity 8, 8, 7, 8

Seated Rows
#7 x30, #9 x26, #10 x18, #11 x12 + 2 spots
intensity 5, 7, 8, 9

DB Pullover
45s x25, 50s x20, 55s x16
intensity 7, 8, 8

Pullups
#10 x18, #10 x15, #10 x10, #10 x12
intensity 8, 7, 7, 7


I didnt eat enough calories on thursday and my system stored 1 pound of fat.

weight
197 pds


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