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PostPosted: Thu Apr 19, 2007 11:09 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Thursday 4/18
2 untimed rounds of RHK
1 minute rest b/t rounds.
100 RHK each round
Total: 200 RHK
6x1 minute powerboxing and elbow strikes alternating rounds
1x1 minute knee strikes


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 Post subject:
PostPosted: Mon Apr 23, 2007 8:41 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Monday 4/23
Coc Trainer 3x8
Thor's Hammer 2x10x20lbs, 1x8x20lbs
I need to buy a leverage handle instead of using a standard DB handle.
Deep Squat 1x5x220lbs, 1x4x220lbs
I need to give my legs a rest they are burned out.
DB Floor Press 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Press 3x5x50lbs hammer grip
Hammer Curl 3x5x35lbs
Knuckle Push-ups 2x15
Sit-ups 2x25


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 Post subject:
PostPosted: Wed Apr 25, 2007 11:24 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Wednesday 4/25
DB DL 3x5x105lbs (suitcase)
DB Floor Press 3x5x50lbs
DB Power Clean & Push Jerk 3x5x55lbs (hammer grip clean)
Knuckle Push-ups 1x15, 1x13 (palms facing in)
BW Pistols 2x5 (pole assisted)
Jog 7 minutes (moderate/slow pace)

It's the last week of the semester. I will resume working out next week.


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 Post subject:
PostPosted: Fri Apr 27, 2007 4:56 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
I decided to squeeze in one more workout before the semester ends.

Friday 4/27
DB Reverse Forearm Curl 2x10x15lbs
DB Forearm Curl 2x10x35lbs

5x5 routine
A-1: DB One-Legged DL 75lbs
A-2: DB Floor Press 50lbs

B-1: DB Row 75lbs
B-2: DB Push Jerk 55lbs

C-1: Knuckle Push-ups 2x15
C-2: Hindu Squats 2x20


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 Post subject:
PostPosted: Mon Apr 30, 2007 3:13 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Monday 4/30
Coc Trainer 2x8
DB Reverse Bicep Curl 2x6x25lbs
DB Behind the Back Forearm Curl 2x5x55lbs

5x5 routine
A-1: DB One-Legged DL 85lbs
A-2: DB Floor Press 55lbs

B-1: DB Row 75lbs
B-2: Hindu Squats 2x30

C-1: DB Push Jerk 55lbs
C-2: DB Rear Delt Flys 45lbs

Knuckle Push-ups 1x15 , 1x13 palms facing each other

Evening
7x1 minute powerboxing

Edited 1 time. Added evening cardio.


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 Post subject:
PostPosted: Tue May 01, 2007 7:07 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Tuesday 5/1
Decline Sit-ups 2x50x25lbs
5x400 meter windsprints
10x1 minute powerboxing


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 Post subject:
PostPosted: Wed May 02, 2007 2:42 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Wednesday 5/2
A-1: Good Morning 120lbs
A-2: Below Parallel Squat 200lbs

B-1: DB High Pull 80lbs
B-2: Bench Dips 2x20x50lbs

C-1: DB Military Press 45lbs
C-2: DB Rear Delt Flys 45lbs

D-1: Hammer Curl 3x5x35lbs


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 Post subject:
PostPosted: Thu May 03, 2007 8:16 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Thursday 5/3
Decline Sit-ups 2x50x25lbs
5x400 meter windsprints


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 Post subject:
PostPosted: Tue May 15, 2007 1:31 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
FYI-I haven't left the community, disappeared nor have I been detained by the authorities yet. I post on 3 different forums and there are days I don't feel like posting the same routine 3 times a day. I will try to make a contribution to the community by posting on other thread discussions.


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 Post subject:
PostPosted: Tue May 15, 2007 2:59 pm 
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Elephant

Joined: Thu Apr 13, 2006 6:55 pm
Posts: 2733
Location: Little Beirut, Cascadia
Good to hear that yr still around - I appreciate yr participation here. :)

_________________
"If someone has a gun and is trying to kill you, it would be reasonable to shoot back with your own gun." - The Dalai Lama, May 2001 at "Educating Heart Summit" in Portland, OR.
http://www.a-human-right.com - http://www.aware.org


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 Post subject:
PostPosted: Thu May 17, 2007 11:53 am 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Saturday 5/5
Deep Squat 3x5x200lbs
DB One Legged DL 3x5x90lbs
DB Row 3x5x75lbs
Hammer Curls 3x5x35lbs
Jog 15 minute moderate pace

Tuesday 5/8
Deep Squat 3x5x206lbs
DB Floor Press 3x5x60lbs
DB One Legged DL 3x5x95lbs
Knuckle Push-ups 2x15
Sit-ups 2x25
Windsprints 5x(60 seconds)

Wednesday 5/9
Windsprints 5x60 seconds + 60 seconds rest/walk b/t sprints
Jog 7 minutes

Thursday 5/10
DB Power Snatch 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Jerk 3x5x60lbs
Pull-ups (assisted) 2x12
Jog 11 minutes

Saturday 5/12
Afternoon

DB Close Grip Bench 2x5x55lbs, 1x5x60lbs
DB Push Jerk 3x5x60lbs
Knukle Push-ups 2 sets to failure

I had to be at a suprise birthday party by 6:45 pm

Late Evening
Deep Squat 3x5x206lbs
DB DL 3x5x95lbs
Pull-ups (assisted) 2x12

Tuesday 5/15
Knuckle push-ups 1x15, 1x14
Deep Squat 3x5x210lbs
DB Row 3x5x75lbs
Pull-ups (assisted) 2x12
Sit-ups 3x20
Powerboxing 8x1 minute rds.

Tuesday 5/15
Food Log

Calories: 2470
Fat: 53g
Carbs: 377g
Protien: 114g

Wednesday 5/17
5 Rounds (2 minutes & 1 minute rest b/t rounds)
Rounds 1-3 RHK
Round 4 Elbow Strikes
Round 5-6 Elbow & Knee Strikes

5 Rounds (30 seconds & 1 minute rest b/t rounds)
Ground Striking (punches)
I layed my heavy bag on the floor.

Wednesday 5/17
Food Log

Calories: 2610
Fat: 59 g
Carbs: 303 g
Protien: 115 g


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 Post subject:
PostPosted: Sun May 20, 2007 4:45 am 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Saturday 5/19
Deep Squat 3x5x200lbs
DB DL (suitcase) 3x5x105lbs
DB Bench 3x5x60lbs
DB Push Jerk 3x5x55lbs
Knuckle Push-ups 1x15, 1x10

I didn't workout on Thursday & Friday because I had a lot of organizational meetings to attend.


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 Post subject:
PostPosted: Sun May 20, 2007 8:35 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Sunday 5/20
Sit-ups 5x20=100 total
2x2-minute rounds RHK
8x1-minute rounds (alternated b/t punch-out drills, elbow strikes, powerboxing.)

I need a heavier bag or a double ended bag so I can mix it up more during rounds. This "mother" I own moves all over the place. :(


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 Post subject:
PostPosted: Mon Jun 25, 2007 6:55 am 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Tuesday 5/22
Late Morning approx b/t 11:00 am-12:00 noon

Deep Squat 3x5x216lbs
DB Flat Bench 3x5x60lbs
DB Row 3x5x80lbs
Neck Harness 3x5x35lbs
Knuckle Push-ups 2x12
Pull-ups 1x10 (assisted)
Close Grip Chin-ups 1x10 (assisted)

Evening after 7:00 pm
Sit-ups 3x25=75 total
2 Rds untimed
RHK 50 each leg/rd
Total: 200 RHK
11x1-minute rounds
Mixed up b/t
punch-out drills
powerboxing
elbow strikes
knee strikes

Wednesday 5/23
2x2-minutes RHK
3x2-minutes kickboxing (mostly punches, elbows, knees, some RHK)
3x1-minute powerboxing

Thursday 5/24
Afternoon

Coc Trainer 2x8
DB Thor's Hammer 3x10x25lbs
DB DL (suitcase) 3x5x110lbs
DB Power Clean 3x5x75lbs
DB Push Jerk 3x5x60lbs
Hammer Curl 3x5x35lbs

Evening
2x2-minute rounds RHK
10x1-minute rounds
powerboxing
elbow strikes
punch-out drills
knee strikes
5-minute jog

Friday 5/25
Decline Sit-ups 3x20x50lbs
Side Bends 2x15x66lbs + weight of DB handle?

Heavy Bag work
3x2-minute rounds RHK
10x1-minute rounds
powerboxing
elbow strikes/knee strikes combo
punch-out drills

Saturday 5/26
Late Afternoon
Deep Squat 3x5x200lbs
DB Power Snatch 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Push 2x5x50, 1x5x55lbs
Chin-ups 1x10 assisted
Pull-ups 1x10 assisted
Knuckle Push-ups 2x10

Evening
27" Box Jump 10x10 (1 minute rest)

Monday 5/28
Coc Trainer 2x8
DB Thor's Hammer 3x10x25lbs
Below Parallel Squat 3x5x220lbs
DB Deadlift 3x5x120lbs
not suitcase style
DB Power Clean 3x5x80lbs
Chin-ups 2x12 assisted
Neck Harness 3x5x35lbs

An hour or so after lifting it got late.
27" Box Jumps 10x10 (1 minute rest)

Tuesday 5/29
DB Flat Bench 3x5x60lbs
DB Push Jerk 3x5x60lbs
Front Raise 3x5x15lbs
Side Raise 3x5x15lbs
Rear Delt Fly 3x5x40lbs
I should of left out the delt iso stuff I didn't have anything left for push-ups
Knuckle Push-ups 1x8
BB Punching Motion 3x5x80lbs each arm
Squat Thrust 5x20=100 (1 minute rest)

Wednesday 5/30
Decline Sit-ups 2x30x50lbs
Side Bends 2x15x65lbs
Wind Sprints 5x400 meter (60 seconds)

Thursday 5/31
Coc Trainer 1x9, 1x8
DB Reverse Bicep Curl 3x6x25lbs
DB Behind the Back Forearm Curl 3x8x55lbs
BP Squat 3x5x206lbs
DB Row 2x5x80lbs, 1x5x85lbs
Neck Harness 3x5x35lbs
Good Mornings 3x5x160lbs
Pull-ups 2x10 assisted

Saturday 6/2
DB Bench 3x5x60lbs
DB Push Press 3x5x55lbs
BB Punching Motion 3x5x80lbs

Sunday 6/3
Decline Sit-ups 1x50x25lbs, 1x30x25lbs

Tuesday 6/5
Coc Trainer 2x8
Reverse Bicep Curls 3x6x25lbs
Behind Back Forearm Curl 3x8x55lbs
BP Squat 3x5x226lbs
Deadlift 2x5x220lbs, 1x3x220lbs
I haven't done BB DL since the early fall. I failed on the last 2 reps.
DB Rows 3x5x85lbs
Pull-ups assisted 2x10

Wednesday 6/6
DB Bench 1x5x60lbs, 1x4x65lbs, 1x5x60lbs
I wasn't ready for 65lbs
DB Push Jerk 3x5x60lbs
Knuckle Push-ups 2x10

Saturday 6/9
Coc Trainer 2x8
DB Reverse Bicep Curl 1x6x25lbs, 2x8x25lbs
DB Behind Back Forearm Curl 1x8x55lbs, 2x6x60lbs
Paralell Squat 3x5x220lbs
Wider than usual stance.
DB Row 3x5x85lbs
DB Standing Shoulder Press 3x5x50lbs
Knuckle Push-ups 2x15
Pull-ups assisted 2x10
Decline Sit-ups 2x25x25lbs

Sunday 6/10
2 rounds untimed
100 RHK each rd
Total: 200 RHK
5x2-minute rounds
2x2 RHK
3x2 kickboxing

Tuesday 6/12
Coc 2x8
DB Reverse Bicep Curl 1x5x30, 1x4x30, 1x8x25
30lbs was to much.
DB Behind Back Forearm Curl 3x6x60lbs
BP Squat 3x5x230lbs
DB Power Clean 1x5x75lbs, 2x5x80lbs
DB Snatch 3x5x50lbs
DB Push Press 3x5x55lbs
Decline Sit-ups 2x25x25lbs
Knuckle Push-ups 2x10
Pull-ups assisted 2x10

Wednesday 6/13
2x2-minute RHK
5x1-minute powerboxing
3x2-minutes thai boxing

Thursday 6/14
DL 3x5x230lbs
DB Bench 3x5x60lbs
Good Morning 3x5x160lbs
Side Bends 2x15x60lbs

Saturday 6/16
Afternoon

Knuckle Push-ups 1x15, 1x14
Pull-ups assisted 1x10
Chin-ups assisted 1x10
Coc Trainer 3x5
DB Reverse Bicep Curl 3x6x25lbs
DB Behind Back Forearm Curl 3x8x55lbs
(I didn't write this routine down yesterday so the set/rep scheme may be off.)

Evening
Paralell Squat 3x5x226lbs
DB Power Clean 3x5x75lbs
DB Shoulder Press 3x5x45lbs
2 count on the positive and negative

Sunday 6/17
2x2-minutes RHK
5x1-minutes powerboxing & elbow strikes
3x2-minutes Thai Boxing

Tuesday 6/19
Noonish

Below Parallel Squat 3x5x236lbs
DB Bench Press 3x5x60lbs
DB Row 3x5x85lbs
DB Push Press 3x5x55lbs

Evening
Knuckle Push-ups 2x12
Pull-ups assisted 1x10
Close Grip Chin-ups assisted 1x10
Hindu Squats 2x25
Decline Sit-ups 2x20x25lbs

Thursday 6/21
DL 3x5x240lbs
DB High Pull 3x5x80lbs
Good Morning 3x6x170lbs

Saturday 6/23
I felt like giving a go at the Super Squats routine.
Knuckle Push-ups 1x15, 1x13
Pull-ups assisted 2x10
11" Deep Squat 1x20x170lbs no belt
DL 1x7x210lbs, 1x8x190lbs no belt
Handstand Push-ups assisted 1x6, 1x5

The squats were not box squats. I used a milk crate, touch and go, to make sure I was squatting deep. 210lbs was to much weight on the DL. I was going for 15 or 20 reps.

Sunday 6/25
Heavy Bag work
2x2-minutes RHK
10x1-minutes
powerboxing
elbow strikes
knee strikes


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 Post subject:
PostPosted: Tue Jun 26, 2007 9:38 pm 
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Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Tuesday 6/26
Squat 3x5x240lbs
DB Bench Press 3x5x65lbs
Deadlift Pull 3x5x220lbs
I used 100lb plates to put an emphasis on my upperback not leg drive. I also focused on speed.

I bagged Super Squats because it is 200 degrees in my apartment.


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