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veganmomma
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#16 Postby veganmomma » Mon Jan 15, 2007 5:54 pm

Monday 1/15
Deadlift 1x15x230lbs
Deep Squat 1x20x186lbs
Decline Sit-ups 1x40x25lbs
Side Bends 1x10x85lbs each side
Heavy Bag Work
5 rounds not timed
20 RHK each leg
1 minute rest b/t rounds
200 total kicks

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#17 Postby veganmomma » Thu Jan 18, 2007 3:33 pm

Thursday 1/18
Deep Squat 1x20x190lbs
Flat Bench 1x20x80lbs
DL 1x15x236lbs
DB Push Press 2x10x45lbs

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#18 Postby veganmomma » Sat Jan 20, 2007 9:02 pm

Saturday 1/20
Deep Squat 1x20x200lbs
Flat Bench 1x20x86lbs
DL 1x15x240lbs

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#19 Postby veganmomma » Thu Jan 25, 2007 9:20 pm

Starting next week my routine will look like this.
Monday
11" Box Squat 3x5
Flat Bench 3x5
Power Clean 3x5
Weighted Decline Sit-ups
Wednesday
Deadlift 3x5
Push Press 3x5
DB Row or Lat Pull 3x5
Weighted Decline Sit-ups
Friday
11" Box Squat 3x5
Flat Bench 3x5
Power Clean 3x5
Weighted Decline Sit-ups

Tuesday 1/23
Deep Squat 1x20x206lbs
Flat Bench 1x20x90lbs
DL 1x15x246lbs
Decline Sit-ups 1x30x25lbs

Thursday 1/25
11" Box Squat 1x5x200lbs, 2x5x220lbs
Flat Bench 3x5x106lbs
DB Power Clean 1x5x80lbs, 2x5x85lbs
Decline Sit-ups 1x25x50lbs
Those are not warm-up sets, I have never done box squats before so I had to figure out how much weight I could handle. I haven't done DB Power Cleans in a while, the first set felt to easy.

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#20 Postby veganmomma » Fri Jan 26, 2007 10:00 pm

Friday 1/26
3 rounds (not timed)
20 RHK on each leg
120 kicks total
3x1 minute Punch-out drill
3x1 minute Elbow strikes
3x1 muinute Knee strikes

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#21 Postby veganmomma » Sat Jan 27, 2007 6:26 pm

Saturday 1/27
3x1 minute punch-out drill
3x1 minute elbow strikes
3x1 minute knee strikes
3x1 minute power punch drill

Next weekend, daytime, I will start to mixing up my combos. The last week or 2 I was just trying to get back into the swing of things as far as hitting a heavy bag and increasing my conditioning.

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#22 Postby veganmomma » Fri Feb 09, 2007 4:47 pm

Monday 2/5
11" Box Squat 3x5x200lbs
DB Power Clean 3x5x85lbs
DB Push Press 3x5x55lbs
Decline Sit-ups 1x30x25lbs

Evening
5x400 meter wind sprints

Tuesday 2/6
Heavy Bag Work
5 rounds untimed
40 RHK (20 each leg)
1 minute rest
Total: 200 kicks
2x3 minute kickboxing

Wednesday 2/7
Power Shrug 3x5x170lbs
Good Morning 3x5x140 or 160lbs don't remember
OHS 3x5x55lbs
Hammer Curls 3x5x30lbs Hammer curls are not disco.
Decline Sit-ups 1x20x50lbs

Evening
Heavy bag work
2x2 minute elbows and knees
1x2 minute elbows, knees, punches.
1 round 40 RHK
1x1 minute knees strikes

Friday 2/9
Knuckle Push-ups 2x10
DB Power Clean 3x5x85lbs
DB Push Press 3x5x50lbs
DB Power Snatch 3x5x50lbs
Hammer Curl 3x5x30lbs

Heavy bag work
2 rounds RHK
40 each round
80 total
3x1 elbow strikes
1x1 punchout drill
1x1 knee strikes

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#23 Postby veganmomma » Mon Feb 12, 2007 5:43 pm

Monday 2/12
11" Box Squat 3x5x200lbs
Flat Bench 3x5x105lbs
DB Rows 3x5x75lbs
Side Bends 2x12x75lbs
Decline Sit-ups 1x25x50lbs

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#24 Postby veganmomma » Fri Mar 23, 2007 12:54 am

I have not posted in a while because I post on a lot of forums and I have been tweeking my routine here and there. Starting next week my lifting routine will look something like this.

Tuesday
DB Close Grip Bench 3x5x55lbs
DB Row 3x5x80lbs
DB Shrug 3x5x110lbs
10x200 meter wind sprints

Wednesday
Decline Sit-ups 50lbs 4 count negatives
10x200 meter wind sprints

Thursday
Deep Squat 3x5x200lbs
Good Morning 3x5x150lbs
BB Lunge 3x5x120lbs each leg
10x200 meter wind sprints

Friday
Decline Sit-ups 50lbs 4 count negatives
10x200 meter wind sprints

Saturday
DB Press 3x5x50lbs
Bench Dip 3x10x50lbs plate on lap
Preacher Curl 3x5x30lbs
10x200 meter wind sprints
Last edited by veganmomma on Sat Mar 24, 2007 4:02 pm, edited 2 times in total.

veganmomma
Gorilla
Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#25 Postby veganmomma » Sat Mar 24, 2007 3:53 pm

Wednesday 3/21
DB Close Grip Bench 3x5x55lbs
DB Flys 3x5x35lbs
DB Row 3x5x80lbs
DB Shrug 3x5x110lbs

Thursday 3/22
Deep Squat 3x5x200lbs
Good Morning 3x5x150lbs
BB Lunge 3x5x120lbs
Decline Sit-ups 1 set 50lbs (4 count negatives) I lost count of how many reps b/t 10-20

Saturday 3/24
Seated DB Press 3x5x50lbs
Bench Dips 3x10x50lbs plate on lap
DB Preacher Curl 3x5x30lbs

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#26 Postby veganmomma » Tue Apr 10, 2007 7:57 am

I am still tweeking my routine. I have been working out consistantly. I usually post on www.veganfitness.net. I want to do a combo of bodyweight stuff and weightlifting stuff.

Monday 4/9
Coc Trainer 2x8, 1x5
Thor's Hammer 3x10x18lbs
Knuckle Push-ups 1x18, 1x10
Brief break. I got a long distance telephone call.
Regular Push-ups 1x10, 1x7
DB Power Clean 2x3x75lbs
DB Jerk 2x3x60
DB Power Snatch 2x3x55lbs
5x400 meter wind sprints

Before bedtime
Knuckle Push-ups 1x15, 1x13
Regular Push-ups 1x10

Total Push-ups: 83 (56 knuckle 27 regular)

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#27 Postby veganmomma » Tue Apr 10, 2007 8:51 pm

Tuesday 4/10
Sit-ups 1x30, 7x10 (1 minute rests)
I did 30 the first set because I thought I could do at least 60. Decline sit-ups don't transfer over to flat on the floor sit-ups for me anyway.
Total Sit-ups: 100
5x400 meter windsprints

veganmomma
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Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#28 Postby veganmomma » Wed Apr 11, 2007 11:30 pm

Wednesday 4/10
Regular push-ups 1x15, 1x10, 1x6
Deep Squat 2x3x240lbs
DB High Pull 2x5x85lbs
Good Morning 2x5x160lbs
DB Shrug 2x5x95lbs

veganmomma
Gorilla
Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#29 Postby veganmomma » Mon Apr 16, 2007 9:48 pm

Monday 4/16
Coc Trainer 2x8
Thor's Hammer 3x10x18lbs
DB Floor Press 2x3x55lbs
DB Power Clean 2x3x75lbs
DB Jerk 2x3x60lbs
DB Power Snatch 2x3x55lbs
Knuckle Push-ups 1x12, 1x12
BB Punching Motion 3x5x80lbs including weight of the bar.
5 Rounds RHK 40/rd
Total: 200 RHK

I got 8 hours of uninterupted sleep last night. YES!

veganmomma
Gorilla
Posts: 803
Joined: Tue Dec 26, 2006 10:19 pm

#30 Postby veganmomma » Wed Apr 18, 2007 10:10 pm

Wednesday 4/18
Deep Squat 1x2x246lbs, 2x4x220lbs
I had to much weight on the bar for the first set.
Good Morning 2x5x140lbs
I reduced the weight from previous weeks because of bad form.
Hammer Curl 3x5x35lbs
Neck Harness 3x5x35lbs
Decline Sit-ups 3x30x25lbs
Knuckle Push-ups 2x15


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