John V Posted January 13, 2009 Share Posted January 13, 2009 I gained about 7 pounds of muscle in the last month That's impressive. Link to comment Share on other sites More sharing options...
Im Your Man Posted January 15, 2009 Author Share Posted January 15, 2009 About 4 sets each exercice in supersets. Weights below are usually for 6-8 reps or 8-12, except for Squats I do more reps, as well as for slow twitch muscles : calves and abs, 15-25 reps. Tuesday 13Legs and Abs front squat: 44lbssquat, incomplete reps at different positions (top, bottom...) 122lbshack squat : 88lbsleg raise for lower abs : 15 repsleg curl : 115lbslateral crunch: 15 repsstanding calves raise: 500x25 reps1 calf: 300x12, 350x8seated calves raise: 88leg press: 176lbssit-ups: 20 reps Wednesday 14Back and Abs one arm dumbbell rows: 40, 45, 50lbs x 12 repsone arm straight cable pulldown to thigh: 60lbsone arm cable pulldown: 60lbscable low rows large grip: 150lbs Did also some wide grip front and rear pulldowns, sit-ups... leg extensions (up to straight position): 105lbs Link to comment Share on other sites More sharing options...
Im Your Man Posted January 17, 2009 Author Share Posted January 17, 2009 I noticed the other days (especially for my chest workout yesterday) a side effect of my lack of sleep... I never feel tired during the day, so I was thinking, maybe I get enough sleep, eventhough I can only sleep about 2-4 hours per night due to pain in my teeths and jaw...need to go see a dentist soon. But eventhough I don't feel sleepy, it has a negative impact on my weightlifting - can't weight as heavy as I could with longer and better quality sleep. Now I manage to sleep better and I noticed today an increased level of strenght eventhough I didn't feel for training today, but after a few sets I liked it. Thursday 15 Chest and Abs 6-12 reps, 4 sets per exercice in supersets Bench Press: 66 lbs x 8 reps. 88 lbs incomplete reps, many small sets. Bench Press close grip: 32 lbs, 44 lbs (not complete reps) Dumbbell fly: 30 lbs in each arm Incline Bench Press: 22 lbs x 6 Incline Dumbbell Fly: 25 lbs in each arm Oblique crunches on the floor: 2x15 reps each side Abdo leg raise: 4x15 reps Friday 16Biceps, Triceps, Forearms 6-12 reps, 4 sets per exercice in supersets Incline bicep curls w/ dumbbells: 30 in each arms and then some negative reps Tricep one arm cable pulldown: 60 lbs Alternate Hammer curls: 35 lbs about 12 reps each arm Bicycling : 2 minutes Shadow Boxing w/ dumbbells: 10 lbs in each arm, 2x1 minute Seated Barbell Palms-Up Wrist Curl: 20 lbs, in superset w/Seated Barbell Palms-Down Wrist Curl: 40 lbs Cable wrist pushdown : 60 lbs, in superset w/Cable wrist pulldown: 60 lbs Link to comment Share on other sites More sharing options...
Im Your Man Posted January 22, 2009 Author Share Posted January 22, 2009 Monday 19Shoulders, Trapezius 6-12 reps, 4 sets per exercice in supersets Overhead press: 55 lbs, 65, 70, 75, 70 lbs. Shrugs with dumbbells: 35 lbs, 65, 65, 70x6 and then no rest to 30lbsx12 Shoulder press 1 arm : 25lbsx12, 30x10, 35x10 Incline 1 arm lateral raise: 30lbsx12, 25lbs, 25 lbs x 10 Alternate front raise with dumbbells: 20lbsx12 each arm, 20 lbs, 25 lbs Tuesday 20Legs and Abs squat: 15x44lbshack squat : 176lbsx8 (inc. reps), 88lbsx15, 88x15, 88x15leg curl : 85lbsx15, 85x15leg extensions: 15x70lbs, 15x70, 12x90leg press: 15x132lbs, 12x176, 12x176, 6x220one leg curls: 8x45lbs(left), 10x45lbs(right), 8x45(L), 8x45®standing calves raise: 500x15 reps, 500x20 Wednesday 21Back one arm dumbbell rows: alternating Right, Left arm15x35lbs, 15x3515x40, 15x4010x50, 12x5012x55, 12x558x60, 10x6010x60, 12x60 one arm straight cable pulldown to thigh, alternating Right, Left arm6x30lbs, 6x306x30, 6x30 one arm cable pulldown: alternating Right, Left arm12x60lbs, 12x606x75, 6x75 + 5 negative repsno rest to: 8x60, 8x60 cable low rows large grip: 150lbs12x105lbs8x135lbs8x150lbs Link to comment Share on other sites More sharing options...
Im Your Man Posted January 31, 2009 Author Share Posted January 31, 2009 Didn't go to the gym last thursday and friday (nor saturday and sunday) because I was pretty sick with a cough that lasts since over a week or two and transformed into a flue now. Usually I get sick only like 3 days per year but this time I must have got 2 or 3 viruses in a row. Plus this pain in my teeths make it difficult to have enough sleep so its not helping. Many little problems right now that I'll have to fix pretty soon. Anyways, eventhough I only went to the gym Monday and Tuesday this week (because I'm still sick), I moved snow the rest of the week a few times per day because of the 2 last snow storms. Monday 26Shoulders, Trapezius 6-12 reps, 4 sets per exercice in supersets Military press: warmup 15x50 lbs, 5x75, 12x70 lbs. Shrugs with dumbbells: 30x50's, 30x40's, 12x55s, 12x55, 12x60, 20x65, 7x70 (grip fails), 12x85lbs barbell some Upright Rows for Back: 15x40 lb barbell few sets of leg raise for abs Shoulder press 1 arm : (starting with right arm and than alternating sets) :15x30 lbs, 15x30. 8x40, 5x40+4x35. 6x40, 4x40+3x35. 10x35. My left shoulder was weaker so I was doing some regressing reps too for left shoulder. Incline 1 arm lateral raise with dumbbell: 12x25 lbs (Right arm), 12x25 (L), 12x30 R, 12x30 L, 15x30 R, 12x30 L Alternate front raise with dumbbells: 30x20's, 25x25's some lateral crunches and sit-ups Did some Clean & Press: 3x85 lbs barbell, 3x90 Tuesday 27Legs and Abs front squat: 6x66 lbs, 6x66hack squat : 10x88 lbs, 10x132, 10x132leg curl : 15x85lbs, 9x100, 8x110leg press: 12x132 lbs, 8x176, 6x220leg press horizontal: 12x150, 6x165one leg curl: 6x50 lbs, 6x50 lbsleg extensions: 10x95 lbs, 6x105 standing calves raise: 30x500 lbsseated calves raise: 25x88 lbs, 25x88, 22x88 (damn those destroyed my calves and it's still painful)lateral crunch: 2 sets of 15 for each sidesit-up: 25, 30deadlift: 3x154 lbs, 4x176 Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 31, 2009 Share Posted January 31, 2009 looks like you're getting some serious work done!Good for you!Hang tough! Link to comment Share on other sites More sharing options...
Im Your Man Posted February 4, 2009 Author Share Posted February 4, 2009 After feeling sick for like 2 full weeks now I finally feel better, god it feels good to have the energy and will to do more things again, went to the gym yesterday, didn't note everything, just did lots of random exercices in supersets. Tuesday 3 feb lying leg curls: 15x115 standing 1 leg lift : 10x50lbs front squats with 100 lbs machine bench press: 12x135 hack squat with 88 lbs 1 arm dumbbell rows: 8x65, 8x65, 10x65, 10x65 one straight arm pulldown to thigh: 12x30 leg lift: 10x115 bench press with guided bar: 3x95, 1x105, 10x66 leg press horizontal machine : 10x195, 25x210, 10x225 cable pulldown large grip: 10x105, 5x135 leg press : 8x176, incomplete reps with 220 lbs sets of pull-ups cable rows close grip : 15x110, 10x120, 10x135 calves raise: 15x500 . one calf: 8x350, 10x300 seated calves raise: 10x100, 88x20, 8x100 Link to comment Share on other sites More sharing options...
vivalasvegans Posted February 4, 2009 Share Posted February 4, 2009 Glad your feeling better. Did you have the flu? Looks like you're back in the saddle! Link to comment Share on other sites More sharing options...
Im Your Man Posted February 8, 2009 Author Share Posted February 8, 2009 yeah I had a virus or something. And I couldn't sleep for a week because of my teeths. I do a mini detox each morning : water, limes, grapefruits, Vega, etc... pissing litres each morning. Having more consistants meal only after 2-3 pm. Friday I did a full body workout again, because I trained only twice last week. I also never really thinked about how much the empty barbell weight, realized some are pretty heavy like 40 pounds or so, so now I feel better knowing that I was in fact benching 40 pounds more than what I wrote in all my previous posts, same with deadlift, etc... Did lots of exercices again because only about 1-3 sets per exercice in supersets. Did more than what I noted here. FRIDAY 6 FEB 25 dips chest press w/dumbbells : 12x35's, 5x45's1 arm dumbell row: 10x70deadlift 1x260hack squat 12x132bench press with guided bar: 2x132squats 8x132... I can't do squats properly, it always hurt in my inner left thigh perhaps I don't do them well leg extension: 10x120, 8x160, 6x1951 bicep curl : 8x40 clean & press : 1x95bench press machine : 3x150 Some pull-ups, sit-ups, calves raise, tricep pushdowns, etc... Link to comment Share on other sites More sharing options...
Im Your Man Posted February 12, 2009 Author Share Posted February 12, 2009 MONDAY 9 febshoulders, traps military press8x75, 5x80 shrugs w/ dumbbells12x70's, 12x75's, 6x85's lateral raise15x35, 12x35, 6x40 one arm dumbbell press8x40, 13x35 front raise alternate arms20x30's clean & press8x40, 12x35 TUESDAY legs leg press12x210 hack squat12x110 leg curl 12x120 leg extensions10x135, 8x150 squats10x80, 12x70 seated calves raise18x110, 18x132 WEDNESDAYback one arm cable rows8x75 barbell rows15x75 cable pulldown large grip6x150 and regressive : 8x135, 12x120... some pull-ups, etc... Link to comment Share on other sites More sharing options...
Im Your Man Posted February 13, 2009 Author Share Posted February 13, 2009 THURSDAYPecs and abs bench press: 15x66, 12x88deadlift: 20x144fly + chest press: 15x25's + 12x25'sfly inclined: 20x15'sbench press guided bar: 12x132 More sets of the above, plus push-ups, sit-ups, leg raise, oblique twists, cable crunch, oblique crunches, isometrics... Also, shovelling snow for 2x45 minutes, before it melts... there's already lots of snow which melted and caused a flood in the basement, due to the fact it rains since yesterday nonstop. IN Australia and California there's forest fires... here there's floods. I was waling on the street and there was a women walking on the crowded sidewalk with her umbrella... thing is that it wasn't raining at that moment, it stopped raining 2 hours before that. I wonder if some people live in reality or somewhere else. Ate : water1 lime1 banana + 8 datesVegaoatmeal w/ raisinshemp protein drink100 gr dark chocolate*traininghemp protein shakelarge plate of spaghettis with olive oil, green salad. Link to comment Share on other sites More sharing options...
Im Your Man Posted February 15, 2009 Author Share Posted February 15, 2009 Friday 13thBiceps, Triceps, ForearmsIn supersets, weigths in lbs Incline bicep curls w/ dumbbells: 20x20's, 15x25's and some negative reps Triceps cable pushdown : 6x70+15x50, 8x75 one-arm Bicep cable : 15x40 one-arm Tricep cable : 15x30, 12x40 Seated Barbell Palms-Up Wrist Curl: 20 lbs Seated Barbell Palms-Down Wrist Curl: 45 lbs Cable wrist pushdown : 100 lbs Cable wrist pulldown: 40 lbs Wrist roller: 22 lbs one-arm bicep curl w/ free weight: 12x35 concentration curl: 8x30 straight bar curl: 10x45, 8x50 Bench press close grip: 10x77 Link to comment Share on other sites More sharing options...
Im Your Man Posted February 17, 2009 Author Share Posted February 17, 2009 Jesus fuckin Christ... came back from the dentist today... been over 15 years since last time... they removed 2 teeths one aside the other now I got a HUGE hole in my mouth... what the fuck am I gonna do with that, feels really weird, the food is gonna fall in that hole like in a pool... I was spitting blood on my way home. Dentist said I got really tough teeths, strongly fixed... Then when he was removing the 2nd teeth I felt like my entire jaw was going to snatch with the teeth. I got more R-V for the next weeks, got one or two more cavities, maybe one more teeth extraction Link to comment Share on other sites More sharing options...
MollyMormon Posted February 17, 2009 Share Posted February 17, 2009 Sorry about your teeth. Be careful not to get a dry socket. Those are so painful and can really make you feel like garbage. Link to comment Share on other sites More sharing options...
Im Your Man Posted February 18, 2009 Author Share Posted February 18, 2009 Didn't go to the gym today because I was feeling crap after the teeths extraction, but should have go anyway, now I feel alright. Monday 16th, trained shoulders and trapezius but didn't note my numbers. Same exercices as last week... I remember I did some lateral raise with 40 pounds dumbbell, as well as shrugs with 220 lb barbell. Updated my blog with some recent news from the newspapers, check it out. Link to comment Share on other sites More sharing options...
Im Your Man Posted February 19, 2009 Author Share Posted February 19, 2009 Didn't go to the gym tuesday, so wednesday I trained both Back and Legs. Did, among other things: hack squat: 15x132 lbsone arm dumbbell rows: 20x60, 10x70lying leg curl: 15x100, 8x115leg extension: 15x145one leg curl: 12x55one arm cable row: 10x90pull-ups: 15squats: 15x70, 10x80leg press: 10x225, 8x240 Link to comment Share on other sites More sharing options...
Im Your Man Posted February 21, 2009 Author Share Posted February 21, 2009 Thursday was my day for Pecs and Abs but I didn't go to the gym, so today I trained this and also Arms. Friday - pecs, arms, abs bench press w/ 40's dumbbellsincline fly w/ 20'sbench press close grip: 12x77 lbscable one arm bicep curl: 15x40, 10x50cable one arm tricep pushdown: 8x40bicep curl w/ barbell: 12x50Hammer curls with 30's lot more things... After my workout I was super hungry and went in a restaurant... I said : no mushrooms on the pizza. And extra veggies, since I don't want the cheese... Guess what, they've put mushrooms; and after I removed them there was almost no veggies left. And an ultra thin layer of tomato sauce. 12$ for a minuscule pizza, I wouldn't have paid more than 50 cents for this. Why simple things like not putting mushrooms is so hard to understand, why is there so many incompetent people, I will never know... I rarely eat at restaurants (only like 3 times in one year) and it's not gonna change after what I just experienced. There's 2 or 3 vegan restaurants I'll try though, because I heard they're ok, but for the others... I was reading the newspapers... car manufacturers are asking the governements for billions of dollars... Chrysler Canada already received 24 billion dollars not so long ago and now they ask for 17 more. GM and Ford do about the samething. These assholes are making billions of profit every year, CEO's are putting this in their pockets or buy some houses and yatch, and workers are often paid 40, 70$/hour, yet those companies ask for special privileges to pay less tax, and when the sales are low they ask for grants. They don't want to just think about offering better products, like Asian cars manufacturers are doing. GM, Ford and Chrysler are not offering any good hybrid or electric models, but Japanese and Chinese manucfacturers know it's the right time to seel these. Worse: governments are giving billions$ to banks which were making billions of profit every year, and now where is it, gone ? The "economic crisis" : big companies fire 2,000, even 8,000 workers, because of what, because "we think this year could be or will be a tough one". Yeah right, with all the people they fired and won't have to pay salaries they might end up making more profits than earlier years. Link to comment Share on other sites More sharing options...
Im Your Man Posted February 26, 2009 Author Share Posted February 26, 2009 I'm not really going to the gym this week cos I'm doing a blitz of movie editing to upload videos on youtube, I won't have Internet anymore cos I move to another place this week-end. But I'll try to go to the gym at least once this week, for a full-body workout, hardcore. Won't be able to come post year very often either but I'll come from time to time. So I uploaded a few video on youtube and will add a bunch more in the next few days. http://www.youtube.com/user/organicfilms81 I just wrote this on my blob http://waiting-for-the-miracle.blogspot.com/: Disparate brings dissonance, osmosis brings harmonyRecently a cardiologist killed his 2 kids and then attempted suicide. His wife was out skiing for the week-end. When she came back she had no more kids. The cardiolog was an expert about heart but knew nothing about the mind, he didn't know he was depressed and he killed his kids... The cardiologist failed to kill himself with drug overdose and ended up at the same hospital he was working to, but his own hospital didn't want him so he was sent to another one. Nowadays everything is specialized. One sudies the science of heart and knows nothing about the rest of human body. Another one knows feet. Another one about the health of teeth but not about the health of the whole body. Another specializes in reproductive organs... Doctors know about diseases, treatments, drugs, medicine and why we die but know nothing about health and how to stay healthy, they don't know anything about good nutrition. Scientists say hot peppers are healthy because there is good molecules in it. But what about the other molecules ? And even dieteticans are playing the card of separating everything instead of looking at things as a whole. Take iron, Vitamin C, E, D, A, eat calcium, eat omega-3, zinc, magnesium... NO : eat almonds, eat oranges, eat figs, dates, etc... And stop dissect everything, stop removing everything to keep just one thing, because it doesn't work like this. Synergy is essential to life. The universe is a whole, life is part of universe, we're part of the universe, and if you remove just one thing everything else will colapse. Barack Obama's phrase "Yes We Can". Sure, but to be done, someone must do it. And only one person is not enough. Obam didn't say "Yes I can". The WE is of primary importance, it is everybody who must act in order to make things change. LEO TOLSTOY:Everyone thinks of changing the world, but no one thinks of changing himself. Link to comment Share on other sites More sharing options...
Im Your Man Posted April 24, 2009 Author Share Posted April 24, 2009 I'm still there and still training. On my last Leg day, I did among other things: leg extensions: 3x250 lbsleg press: 6x270 lbs hack squat: 3x 400 lbs Link to comment Share on other sites More sharing options...
aluck Posted April 26, 2009 Share Posted April 26, 2009 LEO TOLSTOY:Everyone thinks of changing the world, but no one thinks of changing himself. You make me smile. Link to comment Share on other sites More sharing options...
Im Your Man Posted April 26, 2009 Author Share Posted April 26, 2009 Why do I make you smile ? I agree with Tolstoy, if each person would change himself, the whole world would change for the best. These days I usually train 5 to 7 days per week. I alternate upper body days with days of lower body, but there's no fixed rules, I train all the bodyparts which don't feel painful. Yesterday was the first day that really looked like summer or Spring, it was almost 27 degrees. In the morning I ran for about 25 minutes and did some pull-ups in a park. Today was 'suposed' to rain but it's as sunny as yesterday. Eventhough I usually don't train on sundays, I went to the gym and did some random exercices, like Clean & Press: 1x100 lbs. Shadow boxing with 10 lb dumbbells and 'Bench Press' on a yoga ball with 8 lb dumbbells, as fast as I can and as many reps as I can. I find that after this my pecs are way more pumped than when lifting heavy. But it is good to lift heavy for a few reps and small sets and then to do explosive reps for longer sets. Link to comment Share on other sites More sharing options...
aluck Posted April 27, 2009 Share Posted April 27, 2009 You make me smile because as a Tolstoy fan I was excited to read one of my favorute quotes....posted by someone other than myself. And just your general outlook - I think its great! Looks like you're training hard - stick wth it! Im totally there too! Way to stay motivated. Link to comment Share on other sites More sharing options...
Im Your Man Posted May 10, 2009 Author Share Posted May 10, 2009 Weird: raw meat models : http://somedaynurse.wordpress.com/2007/07/31/conversations-with-baby-daddy-woo-woo-nutter/ Link to comment Share on other sites More sharing options...
aluck Posted May 13, 2009 Share Posted May 13, 2009 Disgusting. And as far as the restaurant go - if you ever came in somewhere I was cooking or waitressing youd get the hookup - anytime someone comes in thats a vegetarian or vegan Im so excited I could squeal. ... so I always hook them up usually with the biggest meal I can sneak out and then by cancelling their tab or buying their meal myself, or giving them a family discount.. Link to comment Share on other sites More sharing options...
lohungfong Posted May 13, 2009 Share Posted May 13, 2009 your alot more advanced than me but your giving me ideas for my own workouts. Keep up the good work! Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now