Vegan Bodybuilding & Fitness

Lame, yes, smart, probably... most major injuries come from those two pieces of equipment. Snaps, like alot of other 24 hour fitness pop ups, are concerned with liability and making sure they can minimize claims. This is a step in the right direction if anything for a franchise like this.

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Pain is weakness leaving the body
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One is from my college which I get anyway. I use that 95% of the time. It's the 5% of the time when the gym decides to close 6 hours early (I train evenings) or close for a stupid basketball game across campus, or otherwise screw me over, that I use my secondary membership @ snap to train (it's 24 hours so it's especially good when my gym decides to close early). I can manage to train all body parts good enough there except for legs. For legs, I need a squat rack and a real (plate loaded) leg press. There's no way around that.

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The (Vegan) Dating Coach
Buy me a drink if your gonna hit on me like that!
+ =

Date: 12 13 2007
Start Time: 7 15 PM
End Time: 8 05 PM
Thursday - Triceps
Warmup Bike 10min
Exercise Reps Weight
Dips Elbows Out 15 @ -
Dips Elbows Out 15 @ -
Lying Extensions 20 @ 20s
Lying Extensions 15 @ 25s
Lying Extensions 10 @ 30s
Lying Extensions 10 @ 30s
Db Ovrhd Extensions 12 @ 85
Db Ovrhd Extensions 10 @ 90
Db Ovrhd Extensions 7 @ 95
Db Ovrhd Extensions 18 @ 50
Rope Extensions 18 @ 60
Rope Extensions 10 @ 90
Rope Extensions 7 @ 100
Rope Extensions 10 @ 80
Pushdowns 12 @ 40
Pushdowns 49 @ 50

_________________
Pain is weakness leaving the body
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If Snap were as concerned about liability, they'd yank out all the Smith machines, too!

I was glad that at least the Anytime Fitness chain that started to move to this area has SOME that offer better stuff. The one I go to for my late-night workouts has a power rack that's not the greatest, but it gets the job done. And, I'm in the same boat as Josh - I've got another membership, but it's at Bally's, and after all this time it's just $100/year so I can't let it slip away for that price. More equipment, better equipment, but those cursed octagonal plates drive me nuts

I'd always wondered about the Ho-Chunk center - I've seen the billboard for it before, but didn't know if it was a quality place or not. Hopefully they'll have what you need there!

Date: 12 14 2007
Start Time: 6 30 PM
End Time: 7 50 PM
Friday - Lats/Traps/Rear Delts
Warmup Bike 10min
Exercise Reps Weight
Pullups 10 @ -
Pullups 10 @ -
Pullups 9 @ -
Pullups 7 @ -
Pulldowns 15 @ 100
Pulldowns 15 @ 115
Pulldowns 12 @ 130
Pulldowns 8 @ 145
Seated Lo Rows 20 @ 70
Seated Lo Rows 15 @ 130
Seated Lo Rows 12 @ 160
Seated Lo Rows 10 @ 160
Seated Rope Hi-Rows 20 @ 70
Seated Rope Hi-Rows 15 @ 100
Seated Rope Hi-Rows 10 @ 130
Dumbbell Shrugs 15 @ 90
Dumbbell Shrugs 15 @ 95
Dumbbell Shrugs 15 @ 100
Reverse Pec Dec 20 @ 85
Reverse Pec Dec 15 @ 115
Reverse Pec Dec 9 @ 160

Date: 12 16 2007
Start Time: 5 10 PM
End Time: 6 20 PM
Sunday Calves/Core
Warmup Jog 10min
Exercise Reps Weight
Seated Calf Raise 25 @ 45
Hyperextensions 12 @ -
Seated Calf Raise 20 @ 57.5
Hyperextensions 12 @ -
Seated Calf Raise 15 @ 70
Hyperextensions 12 @ -
Seated Calf Raise 15 @ 80
Hyperextensions 12 @ -
Seated Calf Raise 14 @ 90
Seated Calf Raise 12 @ 90
Single Seated Calf Raise 15/15 @ 45
Seated Toe Press (Straight leg) 20 @ 190
Seated Toe Press (Straight leg) 15 @ 210
Seated Toe Press (Straight leg) 12 @ 230
Seated Toe Press (Straight leg) 12 @ 250
Seated Toe Press (Straight leg) 12 @ 270
Single Seated Toe Press (Straight leg) 12/12 @ 170
Lying Vacuum 1 @ 6:00
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -

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Pain is weakness leaving the body
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Felt weak on the dumbbell press today, either that or I was really jacked last week. Bis felt pretty tired too... 1st bad day since I got back into it... ugh.

Date: 12 17 2007
Start Time: 4 20 PM
End Time: 5 15 PM
Monday - Chest/Delts/Biceps
Warmup Jog 7min
Exercise Reps Weight
Incl Dbl Press 20 @ 70s
Incl Dbl Press 12 @ 85s
Incl Dbl Press 7 @ 90s
Incl Dbl Press 6 @ 95s
Incl Dbl Press 3 @ 100s
Dips Elbows In 16 @ -
Dips Elbows In 16 @ -
Dips Elbows In 15 @ -
Seated Db Press 20 @ 25s
Seated Db Press 12 @ 35s
Seated Db Press 8 @ 45s
Incl Dbl Flye 15 @ 30s
Incl Dbl Flye 10 @ 40s
Incl Dbl Flye 8 @ 50s
Straight Bar Curls 30 @ 35
Straight Bar Curls 12 @ 65
Straight Bar Curls 8 @ 75
Straight Bar Curls 12 @ 55
Cybx or InclDb Curl 12 @ 50
Cybx or InclDb Curl 10 @ 50
Cybx or InclDb Curl 12 @ 50

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Pain is weakness leaving the body
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Excellent point!
I kinda like 'em...
Good news, I've linked up with an inside connection to the local high school weight room... they have a squat rack ... tomorrow should be interesting. I was just at Ho-Chunk teaching a lifeguard course, popped in on the weightroom and saw they have two new benches and inclines... free weight squat rack is still there... I'll probably change memberships come summer, but for now the highschool weightroom will do fine for leg days.

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Pain is weakness leaving the body
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Got an unbelievable quad pump tonight, yet I felt weak like last night... I think I'm dehydrated, felt some onsets of cramps near the end of the workout. I'm starting a new thread with my excuses.

Date: 12 18 2007
Start Time: 6 30 PM
End Time: 7 40 PM
Tuesday - Legs
Warm up Bike 10min
Exercise Reps Weight
Seated Leg Press 20 @ 290
Seated Leg Press 12 @ 310
Seated Leg Press 10 @ 330
Seated Leg Press 10 @ 350
Seated Leg Press 10 @ 370
Seated Leg Press 10 @ 390
Seated Leg Press 10 @ 405
Seated Leg Press 9 @ 405
Lunges 20 @ -
Lunges 20 @ 30s
Lunges 20 @ 30s
Lunges 20 @ 30s
Leg Curls 15 @ 130
Leg Curls 12 @ 150
Leg Curls 10 @ 150
Leg Curls 10 @ 150
Hyper extensions 10 @ -
Hyper extensions 10 @ -
Hyper extensions 10 @ -
Hyper extensions 10 @ -

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Pain is weakness leaving the body
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Where ya been Troy??

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http://www.veganpersonaltraining.com;" onclick="window.open(this.href);return false;

The holidays have been pretty busy, I've been travelling alot and visiting family. I did some shovelling and I suffered a hairline rib fracture, apparantly I forgot that running while shovelling snow is not a good idea. The shovel stopped on a crack, I continued forward at a high rate of speed and the handle speared me in the right rib. Its been almost 2 weeks now and its still very tender. I haven't missed too many workouts, actually only 2... my weekend workouts that consist of core muscles...abs, are too painful. Performing movements that expand and contract my rib cage are pretty painful, I'm lucky I can get dumbbells up on the bench, pushing and raising my arms over my head expand the cage and yeah you get the point. Anyways, progress has been minimal lately, weight as fluctuated greatly, but I'm staying positive and hope to heal up soon. Taken out by a shovel... what tha...!?

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Pain is weakness leaving the body
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Welcome back Mr. Team 200!

Have a great one!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Date: 12 20 2007
Start Time: 8 30 PM
End Time: 9 30 PM
Thursday - Triceps
Warmup Bike 10min
Exercise Reps Weight
Dips Elbows Out 15 @ 20
Dips Elbows Out 15 @ 20
Lying Extensions 20 @ 20s
Lying Extensions 15 @ 25s
Lying Extensions 10 @ 30s
Lying Extensions 6 @ 35s
Db Ovrhd Extntns 15 @ 70
Db Ovrhd Extntns 13 @ 80
Db Ovrhd Extntns 10 @ 90
Db Ovrhd Extntns 7 @ 100
Rope Extensions 18 @ 60
Rope Extensions 16 @ 70
Rope Extensions 14 @ 80
Rope Extensions 11 @ 90
Pushdowns 15 @ 60
Pushdowns 12 @ 70

_________________
Pain is weakness leaving the body
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Date: 12 21 2007
Start Time: 8 45 PM
End Time: 9 50 PM
Friday - Lats/Traps/Rear Delts
Warmup Bike 10min
Exercise Reps Weight
Pullups 10 @ -
Pullups 9 @ -
Pullups 4+6 @ 190
Pullups 3+7 @ 190
Pulldowns 18 @ 100
Pulldowns 15 @ 130
Pulldowns 10 @ 150
Pulldowns 12 @ 150
Seated Lo Rows 16 @ 75
Seated Lo Rows 10 @ 95
Seated Lo Rows 9 @ 100
Seated Lo Rows 9 @ 100
Seated Rope Hi-Rows 15 @ 50
Seated Rope Hi-Rows 10 @ 60
Seated Rope Hi-Rows 8 @ 70
Dumbbell Shrugs 15 @ 100s
Dumbbell Shrugs 15 @ 100s
Dumbbell Shrugs 15 @ 100s
Reverse Pec Dec 12 @ 80
Reverse Pec Dec 12 @ 90
Reverse Pec Dec 9 @ 100

_________________
Pain is weakness leaving the body
Video
Before/After Pics
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_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

Date: 12 24 2007
Start Time: 11 24 PM
End Time: 12 10 PM
Monday - Chest/Delts/Biceps
Too tired to finish, plus rib pain
Warmup Bike 10min
Exercise Reps Weight
Incl Dbl Press 16 @ 70s
Incl Dbl Press 12 @ 80s
Incl Dbl Press 8 @ 90s
Incl Dbl Press 7 @ 90s
Incl Dbl Press 5 @ 90s
Dips Elbows In 17 @ -
Dips Elbows In 12 @ 25
Dips Elbows In 15 @ 25
Seated Db Press 20 @ 30s
Seated Db Press 15 @ 40s
Seated Db Press 12 @ 50s

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log