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PostPosted: Sat Mar 01, 2008 2:16 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 12 2008
Start Time: 9 08 PM
End Time: 9 59 PM
Tuesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20/20 @ 90
Seated Single Leg Press 10/10 @ 210
Seated Single Leg Press 7/7 @ 230
Seated Single Leg Press 7/7 @ 230
Seated Single Leg Press 5/7 @ 230
Lunges 16 @ 40
Lunges 16 @ 40
Lunges 16 @ 45
Lunges 16 @ 45
Leg Curls 12 @ 150
Leg Curls 10 @ 165
Leg Curls 8 @ 165
Leg Curls 8 @ 165
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 12 @ -

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Pain is weakness leaving the body
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PostPosted: Sat Mar 01, 2008 2:18 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Felt alot of pain after this workout in the front delts, I'm thinkin the incline was too high, I'm movin her back down a notch or two...

Date: 2 15 2008
Start Time: 5 30 PM
End Time: 6 20 PM
Friday - Chest - Biceps
Warmup Eliptical 10min
Exercise Reps Weight

Incl Dbl Press +3 20 @ 60s
Incl Dbl Press +3 10 @ 100s
Incl Dbl Press +3 8 @ 100s
Incl Dbl Press +3 6 @ 100s
Incl Dbl Press +3 5 @ 100s
Dips 20 @ -
Dips 10 @ 50
Dips 12 @ 50
Seated Db Press 12 @ 50s
Seated Db Press 8 @ 60s
Seated Db Press 4 @ 70s
Cable Xover 12 @ 40s
Cable Xover 9 @ 50s
Cable Xover 4 @ 60s
Straight Bar Curls 20 @ 55
Straight Bar Curls 9 @ 85
Straight Bar Curls 8 @ 85
Straight Bar Curls 8 @ 85
Sitting Hammer 10 @ 25s
Sitting Hammer 8 @ 30s
Sitting Hammer 6 @ 35s

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PostPosted: Sat Mar 01, 2008 2:19 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 18 2008
Start Time: 9 05 PM
End Time: 10 15 PM
Monday - Back/Triceps
Warmup Eliptical 10min
Exercise Reps Weight

Assisted Pullups 20 @ 190+6
Pullups 10 @ -
Pullups 10 @ -
Pullups 6 @ -
Wide Assisted Pullups 10 @ 190
Medium Assisted Pullups 10 @ 190
Close 2 grips Assisted Pullups 7 @ 170
Seated Lo Rows 11 @ 100
Seated Lo Rows 7 @ 120
Seated Lo Rows 6 @ 130
Seated Lo Rows 5 @ 140
Seated X-Rope Hi-Rows 8 @ 80
Seated X-Rope Hi-Rows 12 @ 120
Seated X-Rope Hi-Rows 8 @ 90
Dumbbell Shrugs 15 @ 100
Dumbbell Shrugs 15 @ 100
Dumbbell Shrugs 15 @ 100
Lying Extensions 12 @ 30s
Lying Extensions 10 @ 35s
Lying Extensions 8 @ 40s
Db Ovrhd Extntns 12 @ 85
Db Ovrhd Extntns 8 @ 100
Db Ovrhd Extntns 9 @ 100
Rope Pushdowms 12 @ 100
Rope Pushdowms 11 @ 110
Rope Pushdowms 7 @ 120

_________________
Pain is weakness leaving the body
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PostPosted: Sat Mar 01, 2008 2:19 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 19 2008
Start Time: 8 50 PM
End Time: 9 40 PM
Tuesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20/20 @ 90
Seated Single Leg Press 10/10 @ 210
Seated Single Leg Press 7/7 @ 230
Seated Single Leg Press 7/7 @ 230
Seated Single Leg Press 7/7 @ 230
Lunges 16 @ 45s
Lunges 16 @ 45s
Lunges 16 @ 50s
Lunges 16 @ 50s
Single Leg Curls 12/12 @ 50
Single Leg Curls 8/9 @ 90
Single Leg Curls 7/7 @ 90
Single Leg Curls 11/11 @ 70
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 12 @ -

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


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PostPosted: Sat Mar 01, 2008 2:20 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 20 2008
Start Time: 8 45 PM
End Time: 9 20 PM
Thursday - Biceps
Warmup Eliptical 10min
Exercise Reps Weight

Straight Bar Curls 30 @ 35
Straight Bar Curls 10 @ 85
Straight Bar Curls 10 @ 85
Straight Bar Curls 10 @ 85
Straight Bar Curls 4 @ 105
Hammer Dumbbell Curl 10 @ 30s
Hammer Dumbbell Curl 8 @ 35s
Hammer Dumbbell Curl 6 @ 40s
Hammer Dumbbell Curl 4 @ 45s
Lying Rope Curl 12 @ 80
Lying Rope Curl 9 @ 110
Lying Rope Curl 7 @ 120

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


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 Post subject:
PostPosted: Sat Mar 01, 2008 2:20 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 21 2008
Start Time: 4 30 PM
End Time: 5 30 PM
Friday - Chest
Warmup Eliptical 10min
Exercise Reps Weight

Incl Dbl Press +1 15 @ 60s
Incl Dbl Press +1 10 @ 100s
Incl Dbl Press +1 10 @ 100s
Incl Dbl Press +1 7 @ 100s
Incl Dbl Press +1 6 @ 100s
Seated Db Press 15 @ 50s
Seated Db Press 10 @ 60s
Seated Db Press 3 @ 75s
Dumbell Flye 15 @ 25s
Dumbell Flye 12 @ 40s
Dumbell Flye 10 @ 50s
Cable Xover 12 @ 45s
Cable Xover 10 @ 45s
Cable Xover 6 @ 55s

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


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 Post subject:
PostPosted: Sat Mar 01, 2008 2:21 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 24 2008
Start Time: 4 27 PM
End Time: 5 15 PM
Sun. Calves/Core
Warmup Eliptical 10min
Exercise Reps Weight

Seated Calf Raise 20 @ 45
Hyperextensions 10 @ -
Seated Calf Raise 10 @ 90
Hyperextensions 10 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 10 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 10 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 10 @ -
Seated Toe Press (Straight leg) 10/10 @ 155
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 10/10 @ 130
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 10/10 @ 130
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 10/10 @ 130
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 10/10 @ 130
Leg Lifts 12 @ -
Lying Vacuum 5/5 @ 3:00
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -

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


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 Post subject:
PostPosted: Sat Mar 01, 2008 2:22 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 25 2008
Start Time: 9 05 PM
End Time: 10 05 PM
Monday - Back/Triceps
Warmup Eliptical 10min
Exercise Reps Weight

Assisted Pullups 20 @ 190+6
Pullups 10 @ -
Pullups 10 @ -
Pullups 7 @ -
Wide Assisted Pullups 9 @ 170
Medium Assisted Pullups 8 @ 150
Close 2 grips Assisted Pullups 8 @ 130
Seated Lo Rows 10 @ 120
Seated Lo Rows 9 @ 130
Seated Lo Rows 7 @ 140
Seated Lo Rows 7 @ 150
Seated X-Rope Hi-Rows 12 @ 110
Seated X-Rope Hi-Rows 8 @ 140
Seated X-Rope Hi-Rows 7 @ 140
Dumbbell Shrugs 15 @ 100
Dumbbell Shrugs 15 @ 100
Dumbbell Shrugs 15 @ 100
Lying Extensions 12 @ 35s
Lying Extensions 5 @ 45s
Lying Extensions 5 @ 45s
Db Ovrhd Extntns 8 @ 100
Db Ovrhd Extntns 10 @ 100
Db Ovrhd Extntns 10 @ 100
Rope Pushdowms 12 @ 100
Rope Pushdowms 8 @ 120
Rope Pushdowms 8 @ 120

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


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 Post subject:
PostPosted: Sat Mar 01, 2008 2:22 pm 
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Gorilla
User avatar

Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 26 2008
Start Time: 8 30 PM
End Time: 9 15 PM
Tuesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20/20 @ 90
Seated Single Leg Press 10/10 @ 210
Seated Single Leg Press 8/8 @ 230
Seated Single Leg Press 6/6 @ 250
Seated Leg Press 10 @ 405
Lunges 16 @ 50s
Lunges 16 @ 50s
Lunges 16 @ 50s
Lunges 16 @ 50s
Single Leg Curls 12/12 @ 60
Single Leg Curls 10/10 @ 70
Single Leg Curls 10/10 @ 70
Single Leg Curls 8/8 @ 80
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 12 @ -

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


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 Post subject:
PostPosted: Sat Mar 01, 2008 2:23 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 2 29 2008
Start Time: 6 45 PM
End Time: 7 30 PM
Friday - Chest
Warmup Eliptical 10min
Exercise Reps Weight

Incl Dbl Press +1 20 @ 50s
Incl Dbl Press +1 10 @ 100s
Incl Dbl Press +1 10 @ 100s
Incl Dbl Press +1 7 @ 100s
Incl Dbl Press +1 5 :? @ 100s
Seated Db Press 10 @ 60s
Seated Db Press 7 @ 65s
Seated Db Press 5 @ 70s
Dumbell Flye 12 @ 40
Dumbell Flye 10 @ 50
Dumbell Flye 6 @ 60
Cybex Flye 7 @ 170
Cybex Flye 6 @ 180
Cybex Flye 4 @ 190
Cable Xover 8 @ 50
Cable Xover 6 @ 60
Cable Xover 4 @ 70

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


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 Post subject:
PostPosted: Sat Mar 01, 2008 2:41 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
I hadn't updated the journal lately, but its good to go now. A few things I should mention.

I was having problems with some sternum pain, I spoke with my PT and he said cut out the dips... I really didn't want to but per his advice I did and the sternum pain is gone. He said that the dips may also have been adding to my front delt soreness but I think it is a combination of dips and the excess ROM of my bench dumbbell press. I'm going to focus on not allowing my upper arm to go below parallel on dumbbell press from now on. He said if I want to save my shoulders in the future, then I should limit the ROM to strictly parallel. Grrr... alright Doc. He also said that there was minimal chest muscle fiber activation past parallel. I'm stepping into my 30s now and I'm going to attempt safer exercises that are less strenuous on the joints.

Some more advice I'm going to take is to slow down the reps... so instead of 10 average paced reps, maybe 5-7 slower paced reps. So if you notice my reps going down, that is the reason. I also wanted to chop the reps down a bit anyways, just for a change of pace as I seem to "plateauing" (theres that word again).

I have to admit I have been slackin on the core department. Out of the past 11 weeks, I have skipped 7 abs/calves workouts...!! What the hell am I doing!?:violent1: Anyways, I guess this is where the log comes in handy... showing me where I need to improve. To improve on this, I have added an additional core workout to the mix on leg day.

I'm also experimenting with a new routine for myself. Instead of a 5 day per week workout, I'm cutting it down to 4 days per week. The new split will be as follows:

Monday - Arms (Bis/Tris)
Tuesday - Off
Wednesday - Legs/Core
Thursday - Off
Friday - Chest/Back (a bit nervous about combining these, but I need something new so I'm giving it a shot)
Saturday or Sunday - Calves/Core and the other day Off

So thats an update... I'll try to be more current with my updates, just been kinda busy, but who isn't... besides Robert? I think he's got a clone of himself that sits around and posts on the forum while he jetsets around the country... hmmm...

Oh, and since I haven't achieved 200 yet... I'm shooting for a solid 195 for June 1 and 200 by Sept 1, the latter being pretty difficult. Gaining weight after my plateau is pretty difficult when eating consistently clean, but I love it, and haven't felt better.

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


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 Post subject:
PostPosted: Fri Mar 07, 2008 1:38 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
You already have over 1,000 views for your video! That's what I'm talkin about!

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 Post subject:
PostPosted: Sun Mar 09, 2008 7:30 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
I see the vid jumped up rapidly as it was posted on the main page... thanks Robert. :)

Date: 3 2 2008
Start Time: 9 00 PM
End Time: 10 03 PM
Sun. Calves/Core
Warmup Run 10min

Exercise Reps Weight
Seated Calf Raise 20 @ 45
Hyperextensions 12 @ -
Seated Calf Raise 15 @ 90
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 12 @ -
Seated Calf Raise 11 @ 125
Hyperextensions 12 @ -
Seated Calf Raise 8 @ 135
Hyperextensions 12 @ -
Seated Toe Press (Straight leg) 12/12 @ -
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 8/8 @ 50
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 12/12 @ -
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 10/10 @ 25
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 10/10 @ -
Leg Lifts 12 @ -
Lying Vacuum 5/5 @ 3:00
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Ball Crunches 12 @
Ball Crunches 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
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 Post subject:
PostPosted: Sun Mar 09, 2008 7:47 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 3 2008
Start Time: 9 01 PM
End Time: 10 00 PM
Monday - Arms
Warmup Eliptical 10min
Exercise Reps Weight

Straight Bar Curls 20 @ 55
Straight Bar Curls 10 @ 85
Straight Bar Curls 10 @ 85
Straight Bar Curls 5 @ 105
Hammer Dumbbell Curl 8 @ 35s
Hammer Dumbbell Curl 8 @ 35s
Hammer Dumbbell Curl 7 @ 35s
Hammer Dumbbell Curl 7 @ 35s
Cybex Curls 12 @ 50
Cybex Curls 10 @ 60
Cybex Curls 8 @ 70
Cybex Curls 5 @ 80
Lying Extensions 20 @ 25s
Lying Extensions 12 @ 35s
Lying Extensions 6 @ 45s
Lying Extensions 5 @ 45s
Db Ovrhd Extntns 10 @ 100s
Db Ovrhd Extntns 12 @ 100s
Db Ovrhd Extntns 10 @ 100s
Db Ovrhd Extntns 10 @ 100s
Rope Pushdowms 12 @ 60
Rope Pushdowms 10 @ 70
Rope Pushdowms 10 @ 50

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


Last edited by Troy on Mon Mar 17, 2008 8:43 pm, edited 2 times in total.

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 Post subject:
PostPosted: Sun Mar 09, 2008 7:48 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 5 2008
Start Time: 8 00 AM
End Time: 8 48 AM
Wednesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20 @ 110
Seated Single Leg Press 10/10 @ 220
Seated Single Leg Press 8/8 @ 230
Seated Single Leg Press 7/7 @ 240
Seated Single Leg Press 6/6 @ 250
Lunges 16 @ 50s
Lunges 16 @ 50s
Lunges 16 @ 55s
Lunges 16 @ 55s
Single Leg Curls 10/10 @ 70
Single Leg Curls 8/8 @ 80
Single Leg Curls 6/6 @ 90
Single Leg Curls 4/4 @ 100
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Leg Lifts 12 @ -

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


Last edited by Troy on Mon Mar 17, 2008 8:43 pm, edited 2 times in total.

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