Vege's training diary

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vege
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Re: Vege's training diary

#46 Postby vege » Sun Oct 03, 2010 1:24 am

MaryStella wrote:dinner sounds delish!

:D :D :D And there are also leftovers for today!

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Re: Vege's training diary

#47 Postby vege » Tue Oct 05, 2010 2:34 pm

Today it was only 30 minutes in gym.

SQUATT: 5x5x45 kg

CHEST:
bench press: 2 x 5 x 60 kg/ 3 x5 x 70 kg
dumbbell incline chest press: 3 x 10 x 17,5 kg

lots of pull ups...

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Re: Vege's training diary

#48 Postby vege » Fri Oct 08, 2010 1:45 pm

ok, I totally have no workout plan now. I lost my plan due to my recent injury, then I switched from 4 days a week to 2 days a week... So, I will have to make workout plan very soon! It has to gravitate around dead-lifts, squats and bench-presses, that I am sure of... So if anybody has a usefull 2 day-workout plan that includes these 3 exercises and some additional with barbells and dumbbells, please do not hesitate;)
Anyway, today I was feeling like doing dead-lifts so:

DEAD-LIFTS: warming up with 2 x 5 x 50 kg and then 5 x 5 x 60 kg

PULL UPS: 6,6,5,4,3

cable lat pull down, wide grip: 3 sets of 8 reps @ 45 kg

dumbbell rows: 3 x 10 x 10 kg

seated cable rows: 3 sets of 10 reps @ 50 kg

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Re: Vege's training diary

#49 Postby vege » Tue Oct 12, 2010 1:50 am

SQUATT: 5x5x50 kg

CHEST:
bench press: 5 x5 x 70 kg
incline bench press: 5 x 5 x 60
dumbbell incline chest press: 3 x 10 x 12,5 kg

and some pull ups, I am addicted to pull ups;)))

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Re: Vege's training diary

#50 Postby vege » Wed Oct 13, 2010 1:06 pm

DEAD-LIFTS: 2x6@50 kg / 2x5@60/ 3x5@65/ 1x5@70 (felt like I could lift heavier, bit I didn't want to make another injury, so I saved it for the next time;)

BARBEL ROWS: 2x5@50 kg / 5x5@ 55kg

CABLE LAT PULL DOWN: 3x8 @ 45kg

WIDE GRIP PULL UPS: 5, 4, 3, 3

AND BEAUTIFUL DINNER: 500g grapes, 500 g figs, 1 letuce, 700g baked chestnuts:)))
I've just looked on Nutritiondata.com and they say chestnuts are complete protein (protein score over 100). And in my 700 g chestnuts there is 21 g of that protein. And that is 1700 calories! So much calories never tasted better!

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Re: Vege's training diary

#51 Postby vege » Sat Oct 16, 2010 8:59 am

Today I tried clean&press for the first time, just playing around, using empty 20 kg bar. It felt GREAT, I experienced the same rush of blood and happiness, as when I do dead-lifts and sometimes squats and bench presses. I'm slowly discovering I love compound exercises! It makes me happy to do them, maybe they also raise my blood pressure, and that is good, since I have a very low one, and feel powerless sometimes. I began to drink black tea before gym too, in order to get my blood going. I can't drink coffee, it messes my stomach. All in all, it was a good day for me in the gym:) I added also some weight in squat.
I also tried a new KILLER exercise, I don't know the name of it, though. It's the one when you have ladders horizontally on the ceiling and then you hang and go from one end to the other. It's fun and it's good exercise in the same time! OK, enough talking:

SQUAT: warming with 30 kg, and then 5x50 kg / 4 sets of 5 x 55 kg

SHOULDER PRESS: 5 x 5 x 30 kg
LATERAL RAISES> 5 sets x 10 x 5 kg
UPRIGHT ROWS: 10 x 20 kg/ 3 sets x 10 x 25 kg
BENT OVER SHOULDER RAISES: 10 x 4 kg / 4 sets x 10 x 5 kg / 1 set x 8 x 7 kg (FINALLY BIGGER WEIGHT HERE)
MEDICINE BALL FRONT RAISES: 6 kg, until failure!
the one with the ladder on the ceiling, until failure!

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Re: Vege's training diary

#52 Postby vege » Mon Oct 18, 2010 10:12 am

BEBCH PRESS: 8x40kg/ 5x60kg/ 5x5x65kg
INCLINE BENCH PRESS: 2x5x60kg/3x5x65kg
DUMBBELL INCLINE CHEST PRESS: 10x15kg / 2x8x17kg
PULLOVER: 2x8x21kg / 1x8x25kg
CHEST DIPS: 3x5
LYING TRICEPS EXTENSION: 8x10kg/ 2x8x15kg
TRICEPS EXTENSION: 3x10x30kg

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Re: Vege's training diary

#53 Postby vege » Wed Oct 20, 2010 11:11 am

Dead lifts killed me today, in a nice way:)

PULL UPS: 6, 4, 4, 4, 4, 3
DEAD-LIFTS: 8 x40 kg/ 8 x 50 kg/ 3 x 5 x 65 kg/ 2 x 5 x 70 kg (I'm slowly improving, next time I'll do 5 sets with 70 kg)
BARBELL ROWS: 8 x 40 kg/ 4 x 5 x 50 kg / 1 x 5 x 55 kg
CABLE LAT pull DOWN (behind neck): 3 x 8 x 45 kg
SEATED CABLE ROWS: 3 x 8 x 50 kg

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Re: Vege's training diary

#54 Postby vege » Fri Oct 22, 2010 6:11 am

SQUAT: warming with 40 kg / 5x50 kg / 5 x 5 x 55 kg

SHOULDER PRESS: 3 x 8 x 30 kg/ 1 x 8 x 35
LATERAL RAISES> 1 x 8 x 5 kg / 2 x 8 x 7 kg
UPRIGHT ROWS: 2 x 8 x 25 / 1 x 8 x 30 kg
BENT OVER SHOULDER RAISES: 1 x 8 x 5 kg / 2 x 8 x 7 kg

couple of yoga asanas, for stretching

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Re: Vege's training diary

#55 Postby vege » Wed Oct 27, 2010 2:04 am

SATURDAY, Oct 23:

BENCH DAY, pretty much the same as the last time

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Re: Vege's training diary

#56 Postby vege » Wed Oct 27, 2010 2:07 am

MONDAY, Oct 25

PULL UPS: 8, 5, 5, 3, 3
DEAD-LIFTS: 6 x50 kg/ 6 x 60 kg/ 2 x 5 x 65 kg/ 2 x 5 x 70 kg/ 2 x 5 x 75 (improving! yes!)
DUMBBELL ROWS: 3 x 10 x 15 kg
CABLE LAT pull DOWN (behind neck): 3 x 8 x 45 kg
SEATED CABLE ROWS: 1 x 8 x 50 kg / 2 x 8 x 55 kg

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Re: Vege's training diary

#57 Postby vege » Fri Oct 29, 2010 2:25 am

SQUAT: warming with 40 kg / 5x50 kg / 4 x 5 x 55 kg/ 2 x 5 x 60 kg

SHOULDER PRESS: 2 x 8 x 30 kg/ 2 x 8 x 35
LATERAL RAISES> 3 x 8 x 5 kg
UPRIGHT ROWS: 3 x 8 x 25
BENT OVER SHOULDER RAISES: 3 x 8 x 5 kg
couple of yoga asanas, for stretching

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vege
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Re: Vege's training diary

#58 Postby vege » Fri Oct 29, 2010 8:52 am

BENCH PRESS: 10x40kg/ 8 x 50 kg/ 8x60kg/ 5x5x65kg
INCLINE BENCH PRESS: 3 x 8 x 45 kg
INCLINE DUMBBELL FLY: 2 x 10 x 9 kg / 1 x 10 x 11 kg (they have really strange weights in my gym 5, 7, 9, 11 kg... I think they are hand made)

LYING TRICEPS EXTENSION: 3x8x15kg
TRICEPS EXTENSION: 2x10x30kg/ 10 x 35 kg/ 10 x 40 kg/ 10 x 45 kg (decided to see how much I can menage)

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Re: Vege's training diary

#59 Postby vege » Mon Nov 01, 2010 9:40 am

PULL UPS: 8, 3, 3, 3, 3, 3, 5
DEAD-LIFTS: 6 x55 kg/ 6 x 65 kg/ 2 x 5 x 65 kg/ 1 x 5 x 70 kg/ 5 x 5 x 75 (felt great to add more weight than the last time:)
BARBELL ROWS: 10 @ 35 kg / 8 @ 45 kg / 6 @ 50 kg
CABLE LAT pull DOWN (front): 3 x 8 x 45 kg
some yoga asanas

I killed myself with dead-lifts today, so I decided to stop here and go home to eat!

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Re: Vege's training diary

#60 Postby vege » Sat Nov 06, 2010 11:16 am

paused for few days, but today back in gym

SQUAT: warming with 40 kg / 5x50 kg / 5 x 55 kg/ 3 x 5 x 60 kg

STANDING MILITARY PRESS: 8 x 25 kg/ 6 x 30 kg / 2 x 5 x 35 kg
LATERAL RAISES> 10 x 5 kg / 2 x 8 x 7 kg (finally moving away from 5 kg, with proper posture)
UPRIGHT ROWS: 8 x 25 kg / 6 x 30 kg / 5 x 35 kg
BENT OVER SHOULDER RAISES: 3 x 8 x 5 kg


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