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The Brutal Vegan Drummer's Training Journal


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Sunday, January 1, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Warm-up: 5 mins on treadmill/stretch

 

Smith Machine Squats (6 sets):

1. Warm-Up Set (135lbs) 12 reps

2. 185lbs (12 reps)

3. 185lbs (10 reps)

4. 155lbs (12 reps)

5. 155lbs (12 reps)

6. 135lbs (12 reps)

 

Bench Press (7 sets):

1. Warm-Up Set (95lbs) 12 reps

2. 155lbs (12 reps)

3. 155lbs (10 reps)

4. 145lbs (12 reps)

5. 145lbs (12 reps)

6. 135lbs (12 reps)

7. 135lbs (16 reps)

 

Barbell Rows (6 sets):

1. 80lbs (12 reps)

2. 80lbs (10 reps)

3. 70lbs (12 reps)

4. 60lbs (12 reps)

5. 60lbs (12 reps)

6. 50lbs (12 reps)

 

Dumbbell Shrugs (6 sets):

1. 65lbs (15 reps)

2. 65lbs (12 reps)

3. 60lbs (20 reps)

4. 60lbs (18 reps)

5. 55lbs (20 reps)

6. 50lbs (20 reps)

 

Leg Press Machine (3 sets):

Warm-Up set: 270lbs (12 reps)

Warm-Up set: 360lbs (12 reps)

630lbs (8 reps)

 

Post workout: (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (28g of protein) immediately after workout, then three Tofurkey sausages for dinner (81g of protein).

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Monday, January 2, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Attempt to destroy my arms and enjoy every rep of it. Also, check out my biceps and get pumped.

 

Warm-up: 5 mins on Gazelle running machine thing /stretch

 

Standing Bicep Curls with dumbbells (6 sets per arm):

1. Warm-Up Set (30lbs) 12 reps

2. 40lbs (6 reps)

3. 35lbs (7 reps)

4. 30lbs (15 reps)

5. 30lbs (12 reps)

6. 25lbs (25 reps)

 

Overhead Triceps Extension With Dumbell (5 sets):

1. 45lbs (15 reps)

2. 50lbs (12 reps)

3. 50lbs (10 reps)

4. 45lbs (12 reps)

5. 40lbs (15 reps)

 

Alternating Hammer Curls (4 sets):

1. 40lbs (3 reps per arm)

2. 35lbs (10 reps per arm)

3. 30lbs (12 reps per arm)

4. 20lbs (20 reps per arm)

 

Arm Extension Machine (3 sets):

1. 100lbs (12 reps)

2. 90lbs (10 reps)

3. 70lbs (12 reps)

 

Tricep Pushdown Machine (4 sets):

1. 190lbs (8 reps)

2. 170lbs (10 reps)

3. 150lbs (12 reps)

4. 130lbs (10 reps)

 

Incline Shoulder Press with Dumbbells (4 sets):

1. 30lbs (12 reps)

2. 50lbs (10 reps)

3. 45lbs (10 reps)

4. 40lbs (11 reps)

 

Dip/Chin Assist Machine *weights listed = my body weight - resistance weight* (3 sets):

1. Dips with 115lbs (12 reps)

2. Pull ups with 105lbs (12 reps)

3. Dips with 125lbs (12 reps)

4. Pull ups with 105lbs (12 reps)

5. Dips with 115lbs (12 reps)

6. Pull ups with 95lbs (12 reps)

 

Iso-Lateral Military Press (4 sets):

1. 70lbs per side (4 reps)

2. 55lbs per side (8 reps)

3. 45lbs per side (12 reps)

4. 45lbs per side (10 reps)

 

Behind the Head Shoulder Press (3 sets)

1. 55lbs per side (10 reps)

2. 45lbs per side (12 reps)

3. 45lbs per side (8 reps)

 

Palms Up Barbell Wrist Curl Over a Bench (4 sets):

1. 70lbs (20 reps)

2. 70lbs (18 reps)

3. 60lbs (18 reps)

4. 60lbs (18 reps)

 

Barbell Preacher Curls (3 sets):

1. 60lbs (16 reps)

2. 60lbs (20 reps)

3. 60lbs (15 reps)

 

Post workout: (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout, then Boca spicy chick'n patty, a can of black beans, and about 4 tablespoons of peanut butter for dinner (46g of protein).

 

Workout Summary: This was a rather exhausting workout, because I can never manage to get enough sleep being that I wake up at 4 am every morning to go to work, but I try to intake plenty of carbs and protein throughout the day to help get some energy. However, I will absolutely not allow lack of sleep to be an excuse to not go to the gym. That's what days off are for, catching up on sleep, and going to the gym more! I feel like I pushed myself hard enough today so that none of that matters. I did what I set out to do, and I didn't give up on anything. I didn't bump any weights down from what I would normally. Overall, I am completely satisfied with what I accomplished today. My arms feel great, and I look forward to their growth so I can push them further each time. Oh, and mixing up my protein shake after today's workout was quite a challenge, so I'd say that my arms got a pretty damn good workout.

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Tuesday, January 3, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Get a little cardio action and some light ab exercises.

 

Warm-up: stretch

 

15 minutes on cross ramp with ramp incline set at 20 and resistance set at 15

 

1Declined Crunches (3 sets):

Bench set at steepest incline; 20 reps per set.

 

 

2Seated Ab Crunch Machine (5 sets):

1. 150lbs (15 reps)

2. 125lbs (15 reps)

3. 100lbs (20 reps)

4. 112.5lbs (15 reps)

5. 112.5lbs (20 reps)

 

3Standing Oblique Crunches with a 45lb weight:

15 reps per set, 10-12 sets per side (I lost count, but it was at least 10)

 

10 minutes on cross ramp with ramp incline at 10 and resistance at 10

 

 

Post workout: Vegan Chili (Seitan, pinto beans, seasonings) (81g of Protein) for dinner

 

Workout Summary: I feel like today was a more relaxing day at the gym than normal, but I enjoyed it. My abs are still sore from a few days ago, so it felt good to stretch them out and work them some more, and I've been meaning to catch up on a little cardio. So, overall I'm pleased with today. I can't wait to get back in and tear that shit up tomorrow though!

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Wednesday, January 4, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Despite being beyond tired, do my best to push myself and do what needs to be done for chest/upper back.

 

Warm-up: 5 mins on treadmill/stretch

 

Barbel Rows (5 sets):

1. 50lbs (10 reps)

2. 80lbs (12 reps)

3. 70lbs (12 reps)

4. 80lbs (12 reps)

5. 60lbs (12 reps)

 

Pull-Ups (5 sets):

1. 120 lbs resistance, 113lbs lifted (6 reps)

2. 130 lbs resistance, 103lbs lifted (6 reps)

3. 140 lbs resistance, 93lbs lifted (12 reps)

4. 140 lbs resistance, 93lbs lifted (12 reps)

5. 130 lbs resistance, 103lbs lifted (12 reps)

 

Lat Pull-Downs (4 sets):

1. 120lbs (12 reps)

2. 100lbs (12 reps)

3. 100lbs (12 reps)

4. 100lbs using widest grip (12 reps)

 

Dumbell Shrugs (4 sets):

1. 65lbs (12 reps)

2. 75lbs (12 reps)

3. 80lbs (12 reps)

4. 65lbs (20 reps)

 

Bench Press (4 sets):

1. 95lbs (15 reps)

2. 155lbs (8 reps)

3. 145lbs (10 reps)

4. 125lbs (15 reps)

 

Dumbbell Incline Press (3 sets):

1. 55lbs (12 reps)

2. 55lbs (11 reps)

3. 50lbs (12 reps)

 

Close/Narrow-Grip Bench Press (3 sets):

1. 115lbs (12 reps)

2. 95lbs (25 reps)

3. 95lbs (20 reps)

 

Post workout: (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk and 2 Tablespoons of peanut butter (37g of protein) immediately after workout.

 

Workout Summary: I feel like I under-performed on some things, but I'm not disappointed, because I had no fucking energy today. I did as much as I could and gave it my all, and as much as I really didn't even want to go today, I made it to the gym anyways. So, today was not a waste, and I still enjoyed being there somehow. I will do better tomorrow when I'm well-rested and have some more energy and spunk in me.

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Friday, January 6, 2012

 

Pre/during workout: 2 scoops of ACG3

 

Goal for today: Do some cardio and lower back/ab exercises

 

Warm-up: 10 mins on treadmill/stretch

 

Dead Lifts (8 sets):

1. 65lbs (12 reps)

2. 65lbs (12 reps)

3. 65lbs (12 reps)

4. 85lbs (12 reps)

5. 105lbs (12 reps)

6. 105lbs (12 reps)

7. 115lbs (12 reps)

8. 115lbs (12 reps)

 

Interlude: 30 minutes on Treadmill (2 Miles) keeping heartrate between 120-130

 

Back Extension Machine (5 sets):

1. 170lbs (12 reps)

2. 190lbs (12 reps)

3. 180lbs (12 reps)

4. 170lbs (20 reps)

5. 170lbs (15 reps)

 

Ab Crunch Machine (5 sets):

1. 150lbs (12 reps)

2. 150lbs (12 reps)

3. 130lbs (12 reps)

4. 130lbs (12 reps)

5. 110lbs (25 reps)

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

 

Workout Summary: I feel pretty awesome after today. I was way to damn tired to make it last night, and I was disappointed. I definitely feel like my lower back got a pretty damn good workout. Dead lifts always kind of intimidate me, because I always have trouble concentrating on making sure I have good form while doing them. I feel like they are a really good exercise to do, and will continue to do them, and I would actually like to start doing them more often so I can get that form down so I don't have to think about it as much any more. I can't wait to go back tomorrow!

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Dude, good log so far. Honestly don't know what I can say at this point, you're doing great, keep doing what you're doing

 

 

Thanks Richard! Good to know that I'm doing well, but I'm sure there are many things I can improve on. I will continue trying new things and make what I want to happen, happen!

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Saturday, January 7, 2012

 

Pre/during workout: 2 scoops of ACG3

 

Goal for today: Finish up some lower back and shoulder exercises that got cut short yesterday.

 

Warm-up: 5 mins on treadmill/stretch

 

Overhead Barbell Press (8 sets):

1. 65lbs (12 reps)

2. 45lbs (12 reps)

3. 45lbs (12 reps)

4. 85lbs (6 reps)

5. 85lbs (9 reps)

6. 75lbs (10 reps)

7. 75lbs (10 reps)

8. 65lbs (13 reps)

 

Hyper Extensions (3 sets):

1. No addition weight (20 reps)

2. Holding 25lbs (20 reps)

3. Holding 45lbs (15 reps)

 

Dumbbell Lateral Raise (3 sets):

1. 20lbs (12 reps)

2. 20lbs (9 reps)

3. 15lbs (12 reps)

 

Dumbbell Should Press (3 sets):

1. 50lbs (12 reps)

2. 50lbs (12 reps)

3. 45lbs (12 reps)

 

Run 12 minutes on treadmill at speed 7.0

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

 

Workout Summary: I finally felt like I had a good amount of energy to work with today, this hasn't been the best week as far as sleep goes. My lower back was really sore after yesterday's workout, so I looked up and tried some new lower back stretches today, and they seemed to work very well. It doesn't really hurt at all any more. I almost had a couple of incidents doing the dumbbell shoulder press today; One of my arms lost balance and started to fall off to one side, so I had to drop the weights, and luckily I avoided getting hurt. I haven't actually ran on the treadmill in a while, so I decided to finish up today by getting my heart rate up, and I always love leaving the gym dripping in sweat. It makes me feel like I did what I intended to do: use all the energy I had going in.

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Sunday, January 8, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Total leg destruction day! I'm not leaving until I can barely walk out of this gym!

 

Warm-up: 5 mins on Cross ramp/stretch

 

Barbell Squats (6 sets):

1. 95lbs (12 reps)

2. 95lbs (12 reps)

3. 115lbs (12 reps)

4. 135lbs (12 reps)

5. 155lbs (12 reps)

6. 175lbs (12 reps)

 

Seated Calf Raises (5 sets):

1. 190lbs (12 reps)

2. 140lbs (12 reps)

3. 140lbs (12 reps)

4. 90lbs (25 reps)

5. 90lbs (15 reps)

 

Adductor Machine (5 sets):

1. 200lbs (15 reps)

2. 200lbs (15 reps)

3. 200lbs (12 reps)

4. 190lbs (11 reps)

5. 170lbs (10 reps)

 

Abductor Machine (5 sets):

1. 200lbs (12 reps)

2. 190lbs (12 reps)

3. 170lbs (15 reps)

4. 170lbs (12 reps)

5. 160lbs (15 reps)

 

Plate-loaded Leg Extensions (5 sets):

1. 135lbs (12 reps)

2. 225lbs (12 reps)

3. 180lbs (12 reps)

4. 135lbs (13 reps)

5. 135lbs (11 reps)

 

Calf Extension Machine (6 sets):

1. 250lbs (12 reps)

2. 230lbs (13 reps)

3. 230lbs (11 reps)

4. 210lbs (12 reps)

5. 190lbs (13 reps)

6. 170lbs (16 reps)

 

Seated Leg Curls (4 sets):

1. 95lbs (12 reps)

2. 70lbs (12 reps) At this point, my hamstrings started cramping hardcore, so I bumped the weight down and got out as many reps as I could.

3. 55lbs (15 reps)

4. 45lbs (20 reps) I should have stopped after these, but since I hate myself that much, I decided to see what the hell else I could do to make my life miserable =)

 

Donkey Calf Raise Machine (7 sets):

1. 400lbs (15 reps)

2. 400lbs (12 reps)

3. 380lbs (10 reps)

4. 360lbs (10 reps)

5. 320lbs (12 reps)

6. 280lbs (14 reps)

7. 240lbs (15 reps)

 

Glute Machine (3 sets)

1. 170lbs (10 reps per leg)

2. 150lbs (12 reps per leg)

3. 130lbs (12 reps per leg)

 

Post workout: Stretch very well! (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. For dinner: Tofurkey Italian sausage and a can of black beans (53.5g of protein)

 

Workout Summary: I hate everything about being alive right now. I annihilated my goal for today. I feel like this is the first time that I may have actually pushed myself too hard at the gym, but that's ok. My goal was to make me hate myself and destroy my legs to the point of not being able to walk. Which reminds me, whoever the hell thought to put all the leg workout equipment down a staircase is a fucking jackass. Getting back upstairs after doing all that shit...fuck (not to sound like a little bitch or anything). I was going to try to do some cardio after all that, but I didn't have it in me after all that. I am quite satisfied with today's workout. I'd say that I certainly surpassed my goal, and not only was walking not fun, but I didn't enjoy having to drive home after this. Mission: Success.

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Monday, January 9, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Bump up some weights on some arm workouts; Lift until I can't lift any more! Then, lift some more.

 

Warm-up: 5 mins on Treadmill/stretch

 

Alternating Hammer Curls (6 sets per arm):

1. 35lbs (12 reps per arm)

2. 40lbs (4 reps per arm)

3. 35lbs (6 reps per arm)

4. 30lbs (13 reps per arm)

5. 30lbs (11 reps per arm)

6. 22.5lbs (20 reps per arm)

 

Overhead Triceps Extension With Dumbell (4 sets):

1. 40lbs (20 reps)

2. 55lbs (10 reps)

3. 50lbs (12 reps)

4. 45lbs (13 reps)

 

Seated Barbell Preacher Curls (5 sets):

1. 70lbs (9 reps)

2. 60lbs (15 reps)

3. 60lbs (12 reps)

4. 60lbs (15 reps)

5. 50lbs (20 reps)

 

Cable Bicep Curls (4 sets):

1. 25lbs (12 reps per arm)

2. 25lbs (12 reps per arm)

3. 20lbs (20 reps per arm)

4. 20lbs (16 reps per arm)

 

Tricep Pushdown Machine (4 sets):

1. 190lbs (12 reps)

2. 210lbs (8 reps)

3. 180lbs (15 reps)

4. 170lbs (19 reps)

 

Barbell Wrist Curls Over a Bench (7 sets):

1. 90lbs (12 reps) Palms Up

2. 70lbs (12 reps) Palms Up

3. 70lbs (12 reps) Palms Up

4. 70lbs (18 reps) Palms Up

5. 30lbs (15 reps) Palms Down

6. 30lbs (13 reps) Palms Down

7. 20lbs (20 reps) Palms Down

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. For Dinner: 6 Tablespoons of peanut butter, and a block of Tempeh with some Olives (61g of Protein)

 

Workout Summary: Man, I'm pretty sure this is the first time that my biceps have actually been sore after a workout. I'm fucking excited! I love it when the muscles are worked are sore, that means I did what I intended and I can do more next time! I'm pretty damn happy with the way my arms are shaping up. I've always had big muscles, but after going vegan, losing 70lbs, and working out my muscles, I can finally see them! I'd say turning vegan and motivating myself to go to the gym are easily the best choices I've made in my life so far! I've only been vegan for about 8 months now, but holy shit has it made a drastic, life-changing difference. I couldn't be happier with where I'm heading. Also, vegans..I now know your pain of telling people you're vegan and getting asked the stupid questions about where we get our protein. Just look at Robert Cheeke! Does it look like he doesn't get enough protein?! =)

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Tuesday, January 10, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Work my chesticles and upper back, and make myself do more weight/reps than last time I worked them! Making progress!

 

Warm-up: 5 mins on Treadmill/stretch

 

Barbell Rows (5 sets):

1. 40lbs (15 reps) *Warm up*

2. 80lbs (14 reps)

3. 80lbs (10 reps)

4. 70lbs (12 reps)

5. 60lbs (12 reps)

 

Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (5 sets):

1. 127lbs (13 reps)

2. 127lbs (10 reps)

3. 117lbs (13 reps)

4. 117lbs (12 reps)

5. 117lbs (11 reps)

 

Cable Lat Pull Downs (6 sets):

1. 120lbs (13 reps)

2. 120lbs (11 reps)

3. 120lbs (10 reps)

4. 110lbs (12 reps)

5. 110lbs (12 reps)

6. 110lbs (12 reps)

 

Dumbbell Shrugs (6 sets):

1. 80lbs per arm (15 reps)

2. 75lbs per arm (18 reps)

3. 75lbs per arm (15 reps)

4. 65lbs per arm (20 reps)

5. 65lbs per arm (25 reps)

6. 60lbs per arm (18 reps)

 

Barbell Bench Press (5 sets):

1. 95lbs (15 reps) *Warm up*

2. 165lbs (8 reps)

3. 155lbs (12 reps)

4. 155lbs (9 reps)

5. 145lbs (12 reps)

 

Dumbbell Incline Press (4 sets):

1. 60lbs per arm (13 reps)

2. 55lbs per arm (12 reps)

3. 50lbs per arm (15 reps)

4. 50lbs per arm (12 reps)

 

10 Minutes on Cross Ramp with resistance level at 12

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. For Dinner: A can of Pinto Beans and two Boca Spicy Chik'n Patties (43g of Protein)

 

Workout Summary: Holy shit, today was just painful to move. That leg workout I did on Sunday fucking killed me today, and it was very painful to walk. Luckily, today was an upper body workout! I always enjoy 'chest day', as I'm sure most of you who enjoy lifting do as well. I've been making myself to more sets than normal, and I really like the results I'm getting. There were a couple of things that I didn't really have another set in me, but I did it anyways. I like to set a very high standard for myself, and hold me to it. I often find myself separating my mind into two different people. One of me kicks the other me's ass and makes me do what I want me to do. I am completely satisfied with how today went. I bumped up the weight I'm able to lift on bench press, and it felt good! I look forward to going back tomorrow!

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Awesome work man, you are really pushing yourself - that's the way to make progress. Make sure you get enough rest and that you are not training a muscle if it is still sore though!

 

Thanks for the support! I always push myself to my limits, but I think I may have gone a little too far for once ha. I just took a two day rest/recovery period though, and I feel a lot better. I definitely needed it. I'm ready to destroy my body again this coming up week and make some more progress!

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Friday, January 13, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Get my blood pumping again after this much needed two day rest/healing period.

 

Warm-up: 5 mins on Cross Ramp/stretch

 

Declined Crunches with Bench set at the highest incline (4 sets):

1. 20 reps

2. 20 reps

3. 20 reps

4. 15 reps

 

Hanging Ab Leg Raises (3 sets):

1. 15 reps

2. 15 reps

3. 15 reps

 

Standing side crunches with 45lb weight (7 sets):

1. 15 reps per side

2. 15 reps per side

3. 15 reps per side

4. 15 reps per side

5. 15 reps per side

6. 15 reps per side

7. 15 reps per side

 

10 Minutes on Gazelle Running Machine thing with resistance set at 30

 

Stability Ball Sit Ups (1 Giant set):

1. one straight shot of 100 reps

 

Ab Crunch Machine (5 sets):

1. 140lbs (15 reps)

2. 130lbs (15 reps)

3. 120lbs (15 reps)

4. 105lbs (20 reps)

5. 90lbs (30 reps)

 

1 Minute Hold in 'Planking' Position with hands on Balance Board

 

30 Minutes on Treadmill set on 'Fat Burn' Heart rate setting (keeping heart rate between 120-130)

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout.

 

Workout Summary: I'm not sure why, but I got a headache soon after starting the workout today; I think I may have been a little dehydrated, so I chugged some water. I was highly disappointed that I was unable to make it to the gym the past couple of days, so I was just glad to be back today. I don't feel like I was able to go as 'all out' as I normally do, but I gave it all I had. I will definitely go extra hard tomorrow. I'm going to lift everything I see! I am glad to have caught up on abs a little today, I realized I haven't done them in a little while. Those unexpected recovery days threw me off. I am totally happy with what I did today, it wore me out, which is my plan for every workout. Tomorrow morning I'm going to jam with some band for a while, so I'll get some pretty crazy cardio tomorrow for a few hours. The way I play drums beats any cardio machine at the gym by a long shot! I also haven't been able to play my drums since my band's last show like almost two months ago! =( Living in apartments blows for drummers, but I'm going to go so crazy tomorrow and get everything I've got out! Don't think I'm not going to the gym after that though, because I am! =D

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Saturday, January 14, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Work on Shoulders and Lower Back

 

Warm-up: 5 mins on treadmill/stretch

 

Back Extension Machine (4 sets):

1. 145lbs (15 reps) *Warm-up*

2. 190lbs (12 reps)

3. 190lbs (11 reps)

4. 170lbs (16 reps)

 

Dead Lifts (6 sets):

1. 45lbs (12 reps) *Warm-up*

2. 65lbs (12 reps) *Warm-up*

3. 125lbs (12 reps)

4. 125lbs (12 reps)

5. 125lbs (12 reps)

6. 125lbs (12 reps)

 

Seated Shoulder Press Machine (5 sets):

1. 100lbs (12 reps) *Warm-up*

2. 170lbs (12 reps)

3. 170lbs (12 reps)

4. 170lbs (12 reps)

5. 170lbs (12 reps)

 

Iso-Lateral Front Military Press Machine (4 sets):

1. 70lbs per side (9 reps)

2. 55lbs per side (18 reps)

3. 55lbs per side (14 reps)

4. 55lbs per side (11 reps)

 

Iso-Lateral Behind the Neck Press Machine (4 sets):

1. 55lbs per side (12 reps)

2. 55lbs per side (11 reps)

3. 45lbs per side (12 reps)

4. 45lbs per side (10 reps)

 

Post workout: (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout.

 

Workout Summary: I'm happy with what I was able to do today. Was able to lift some more weight on most things than last time I did them. I am definitely seeing some progress. I like seeing progress.

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Sunday, January 15, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: It's 'legs day' again! My favorite day.

 

Warm-up: 5 mins on treadmill/stretch

 

Leg Press Machine (7 sets):

1. 180lbs (12 reps) *Warm-up*

2. 270lbs (12 reps) *Warm-up*

3. 320lbs (12 reps) *Warm-up*

4. 630lbs (12 reps) That was heavy as shit.

5. 540lbs (12 reps)

6. 500lbs (13 reps)

7. 450lbs (12 reps)

 

Calf Extension Machine (9 sets):

1. 235lbs (18 reps)

2. 235lbs (15 reps)

3. 235lbs (11 reps)

4. 210lbs (13 reps)

5. 210lbs (12 reps)

6. 190lbs (15 reps)

7. 190lbs (12 reps)

8. 170lbs (19 reps)

9. 170lbs (15 reps)

 

Seated Leg Curl Machine (7 sets):

1. 95lbs (15 reps)

2. 95lbs (10 reps)

3. 70lbs (14 reps)

4. 70lbs (12 reps)

5. 70lbs (10 reps)

6. 45lbs (30 reps)

7. 45lbs (25 reps)

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout.

 

Workout Summary: I decided to try a little bit of a different approach today. I picked a few things that would essentially work everything, and do the fuck out of them. I am very happy with the progress I'm making on Leg Press. My brother has been bodybuilding for 7+ years, and he can lift 1000lbs+ on leg press, so I'm happy to be catching up to him so quickly. I believe between these three exercises, I pretty much worked almost every part of my legs. I'll know over the next few days, when I can feel what I did today! I always love 'legs day', I enjoy working my legs out. Especially being a crazy metal drummer, I know that's going to allow me to do faster and faster double bass! =p

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Legs day = best day! Agreed

 

You'll be up to your brother's rep load in no time.

 

Hey thanks! My brother is in no way vegan, so I think he'll be pretty surprised when I'm able to lift as much as him haha. I'm glad that he set the bar so high for me. Always feel like you've got to live up to the older brother's standard.

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Monday, January 16, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Lift things until I can't even lift my own arms any more!

 

Warm-up: 5 mins on Cross Ramp/stretch

 

Standing Dumbbell Bicep Curls (7 sets):

1. 30lbs (12 reps per arm) *Warm-up*

2. 40lbs (7 reps per arm)

3. 40lbs (5 reps per arm)

4. 35lbs (10 reps per arm)

5. 35lbs (8 reps per arm)

6. 30lbs (12 reps per arm)

7. 25lbs (18 reps per arm)

 

Tricep Press Machine (3 sets):

1. 210lbs (10 reps)

2. 190lbs (12 reps)

3. 170lbs (15 reps)

 

Alternating Hammer Curls (5 sets):

1. 35lbs (7 reps per arm)

2. 35lbs (5 reps per arm)

3. 30lbs (11 reps per arm)

4. 30lbs (8 reps per arm)

5. 25lbs (15 reps per arm)

 

Overhead Triceps Extension With Dumbbell (5 sets):

1. 60lbs (12 reps)

2. 60lbs (11 reps)

3. 60lbs (8 reps)

4. 50lbs (12 reps)

5. 50lbs (12 reps)

 

Seated Barbell Preacher Curls (7 sets):

1. 80lbs (5 reps)

2. 70lbs (12 reps)

3. 70lbs (10 reps)

4. 60lbs (15 reps)

5. 60lbs (13 reps)

6. 60lbs (10 reps)

7. 50lbs (20 reps)

 

Cable Bicep Curls (3 sets):

1. 25lbs (12 reps per arm)

2. 25lbs (11 reps per arm)

3. 25lbs (9 reps per arm)

 

Behind the Back Barbell Wrist Curls (5 sets):

1. 70lbs (20 reps)

2. 70lbs (15 reps)

3. 70lbs (12 reps)

4. 70lbs (12 reps)

5. 70lbs (9 reps)

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout. For Dinner: 3 Gardein chicken scallopini fillets, two pieces of bread, and some hummus (55g of Protein)

 

Workout Summary: Very much enjoyed working my arms today. I am still seeing great progress, and am able to lift more and more each time. I am seeing some noticeable visual results, too! My left biceps in particular is very sore right now, but that's ok! I always hate if I feel like I did a lot of work, and then the muscles I worked aren't sore. I want them sore, so I know I did something! I just hope they feel a little better tomorrow for chest/upper back day! I will be sure to get as much rest tonight as I can, and try to eat lots of good food tomorrow to help me body heal itself a little! Looking forward to going back tomorrow!

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Tuesday, January 17, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: It's chest and upper back day again.

 

Warm-up: 5 mins on Gazelle Running Machine thing/stretch

 

Dumbbell Rows (4 sets):

1. 55lbs (12 reps per side)

2. 55lbs (12 reps per side)

3. 50lbs (12 reps per side)

4. 50lbs (11 reps per side)

 

Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (4 sets):

1. 139lbs (10 reps)

2. 129lbs (10 reps)

3. 119lbs (12 reps)

4. 109lbs (12 reps)

 

Cable Lat Pull Downs (4 sets):

1. 130lbs (10 reps)

2. 120lbs (12 reps)

3. 120lbs (9 reps)

4. 110lbs (12 reps)

 

Smith Machine Shrugs (4 sets):

1. 225lbs (12 reps)

2. 225lbs (13 reps)

3. 205lbs (13 reps)

4. 205lbs (11 reps)

 

Barbell Bench Press (4 sets):

1. 95lbs (12 reps) *Warm up*

2. 165lbs (9 reps)

3. 145lbs (11 reps)

4. 145lbs (10 reps)

 

Dumbbell Incline Press (1 set):

1. 55lbs per arm (10 reps) This was quite obviously not going to happen today. I over-worked my biceps yesterday, so I wasn't up to par.

 

Chest Press Machine (4 sets):

1. 170lbs (12 reps)

2. 170lbs (10 reps)

3. 150lbs (12 reps)

4. 150lbs (10 reps)

 

Post workout: Stretch; (Protein Bar): Chocolate peanut butter Builder bar (20g of protein) immediately after workout. For Dinner: A can of black beans, some Gardein beefless tips, and a Gardein Chicken Scallopini (46g of Protein)

 

Workout Summary: I certainly didn't have it in me today. I look at what I did today in disappointment (although I am just in a shitty mood, so I apologize for my negativity). I guess I should be glad I at least went to the gym today. Better than sitting around doing nothing after work and being lazy. I worked my arms really hard yesterday, and my biceps and triceps are really damn sore today, so I wasn't able to do nearly as much as I normally do, and my energy level was low on top of that. Knowing me, I'll make up for it another day. Also, knowing that I have to wake up at 4am tomorrow morning again and go to work, all I want to do right now is sleep.

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Wednesday, January 18, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Burn those calories and work my abs, and maybe one or two calf things for funzies.

 

Warm-up: stretch

 

Treadmill: 25 minutes of my own program, set the speed at about almost the fastest you can walk on there, which for me is roughly 4.5, then bump up the incline one percent every 30 seconds, all the way up to 30% incline, decreasing the speed as little as possible as needed, then once you hit 30 on the incline, stay there for a minute, then bump the incline down in 3 percent increments every minute until you get back up to full speed, and keep it at that incline and speed until you're done, which for me, I stopped at 15% incline and 4.5 mph on the way down and kept it at that. All in all, it said I burned 440 calories in 25 minutes, I think that's pretty good

 

Holding 'Push up position' with hands on the floor and feet up on a stability ball: 2 sets, held for 1:15 each time.

 

Declined Crunches with bench set at highest incline (3 sets):

1. 20 reps

2. 20 reps

3. 15 reps

 

Ab Crunch Machine (7 sets):

1. 130lbs (15 reps)

2. 130lbs (13 reps)

3. 110lbs (20 reps)

4. 110lbs (16 reps)

5. 110lbs (13 reps)

6. 110lbs (14 reps)

7. 110lbs (15 reps)

 

Standing Side Bends with 45lbs (8 sets):

1-8: 15 reps per side

 

Stability Ball Sit ups (1 set):

1. 100 reps in one shot

 

Cross Ramp: 25 minutes, incline:10/resistance:10; 2.66 miles

 

Seated Calf Raises (6 sets):

1. 140lbs (12 reps)

2. 140lbs (12 reps)

3. 140lbs (12 reps)

4. 140lbs (12 reps)

5. 140lbs (12 reps)

6. 140lbs (12 reps)

 

Cool-down: Treadmill: 15 minutes, Speed: 3/Incline: 0, .75 miles

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) after workout.

 

Workout Summary: My energy level was at like 15% today, I actually almost fell asleep on the way to the gym. So all I have to say is thank goodness for ACG3 and getting your heart rate up! Once I got going, I felt pumped as fuck. I feel like I got a great workout today, and am very happy with what I did. I sneezed on the way home, and it hurt my abs so badly; it was awesome. I like it when my abs hurt, they are developing quite nicely so far. I left the gym today dripping in sweat, and it was a good day. I'm glad I finally got a good amount of cardio in, it has been a while it seems like. The calf raises were just for fun, and to kill a little time so traffic could die down, which by the way, didn't help at all. It still took me like twice as long as normal to get home, but at least I felt good on the way back, and was too exhausted to get road rage =p

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Thursday, January 19, 2012

 

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

 

Goal for today: Today is lower back/shoulders day

 

Warm-up: 5 mins on Cross Ramp/stretch

 

Back Extension Machine (7 sets):

1. 130lbs (15 reps) *Warm-up*

2. 190lbs (15 reps)

3. 190lbs (13 reps)

4. 190lbs (12 reps)

5. 190lbs (11 reps)

6. 170lbs (20 reps)

7. 170lbs (15 reps)

 

Seated Shoulder Press Machine (7 sets):

1. 100lbs (15 reps) *Warm-up*

2. 110lbs (10 reps) *Warm-up*

3. 200lbs (12 reps)

4. 200lbs (10 reps)

5. 190lbs (14 reps)

6. 190lbs (13 reps)

7. 190lbs (12 reps)

 

Dead Lifts (5 sets):

1. 95lbs (12 reps) *Warm-up*

2. 115lbs (12 reps)

3. 145lbs (12 reps)

4. 145lbs (12 reps)

5. 130lbs (20 reps)

 

Viking Press with Barbell (3 sets):

1. 160lbs (6 reps per side)

2. 145lbs (10 reps per side)

3. 145lbs (8 reps per side)

 

Dumbbell Shoulder Press (3 sets):

1. 50lbs per arm (12 reps)

2. 50lbs per arm (10 reps)

3. 45lbs per arm (10 reps)

 

10 Minutes on Treadmill: Speed: 7.0 for 3 mins; 3.7 for 7 mins

 

Post workout: Stretch; (Protein Shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

 

Workout Summary: I felt like I got a great workout today. Really happy with what I did, and I was impressed at how much I was able to bump up the weight to on the shoulder press machine! I'm getting a lot more comfortable with dead lifts, and my back feels a lot stronger each time I work it. I did start to get pretty worn out towards the end of my workout, but I feel like I still did an adequate amount.

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Saturday, January 21, 2012

 

Pre/during workout: 2 scoops of ACG3

 

Goal for today: Get in some cardio, and try a few kettle bell exercises

 

Warm-up: 5 mins on Treadmill/stretch

 

17 Minutes on Cross Ramp: Cross ramp incline - 10; Resistance - 12; 1.81 Miles

 

Kettle Bell Swing (6 sets):

1. 18lbs (10 reps per side)

2. 18lbs (10 reps per side)

3. 25lbs (10 reps per side)

4. 25lbs (10 reps per side)

5. 30lbs (10 reps per side)

6. 30lbs (10 reps per side)

 

15 Minutes on Arc-Trainer: Resistance - 30 for 5 mins, 45 for 5 mins, and 60 for 5 mins; 270 Calories burned

 

Kettle Bell Floor Press (5 sets):

1. 20lbs (15 reps per side)

2. 30lbs (15 reps per side)

3. 30lbs (15 reps per side)

4. 30lbs (12 reps per side)

5. 30lbs (12 reps per side)

 

15 Minutes on Treadmill using heart rate fat burn setting; Heart rate: 120-130

 

Post workout: Stretch; (Protein Shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

 

Workout Summary: We went soon after waking up today, so I felt pretty damn tired going in, but once I got going and got my blood pumping, I felt pretty energized and pumped by the end of today's workout I just wanted to go lift everything and run around in circles! This was my first time doing any kettle bell exercises, and I think I liked them quite a bit. I will definitely be incorporating them into my workouts more. I felt great after my workout today, it was pretty hot in the gym, so I was sweating like crazy, even more than normal. So, I definitely burned a lot of calories today; I was dripping sweat literally the entire time! I got to go jam with an ex-band mate yesterday, and so I got some crazy metal-drumming cardio. I don't think anything I can do at the gym will ever compare to the way I drum. I was dripping in even more sweat yesterday than I was today, especially since the A/C at the place we played at was broken! I had a lot of fun though, drumming is my favorite thing to do, ever.

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Sunday, January 22, 2012

 

Pre/during workout: 2 scoops of ACG3

 

Goal for today: Yay Legs Day!

 

Warm-up: 5 mins on Arc-Trainer/stretch

 

Barbell Squats (5 sets):

1. 95lbs (12 reps) *Warm-up*

2. 145lbs (12 reps)

3. 195lbs (12 reps)

4. 195lbs (10 reps)

5. 165lbs (12 reps)

 

Leg Extension Machine (6 sets):

1. 160lbs (12 reps) *Warm-up*

2. 230lbs (12 reps)

3. 200lbs (12 reps)

4. 170lbs (11 reps)

5. 150lbs (12 reps)

6. 130lbs (12 reps)

 

Lying Leg Curl Machine (5 sets):

1. 110lbs (12 reps)

2. 110lbs (10 reps)

3. 90lbs (12 reps)

4. 90lbs (10 reps)

5. 70lbs (20 reps)

 

Calf Extension Machine (10 sets):

1. 270lbs (12 reps)

2. 250lbs (12 reps)

3. 230lbs (14 reps)

4. 230lbs (12 reps)

5. 210lbs (12 reps)

6. 190lbs (15 reps)

7. 190lbs (13 reps)

8. 170lbs (16 reps)

9. 170lbs (14 reps)

10. 170lbs (13 reps)

 

Adductor Machine (5 sets):

1. 200lbs (12 reps)

2. 200lbs (12 reps)

3. 200lbs (11 reps)

4. 190lbs (12 reps)

5. 190lbs (12 reps)

 

Seated Calf Raises (8 sets):

1. 190lbs (10 reps)

2. 140lbs (13 reps)

3. 140lbs (12 reps)

4. 140lbs (12 reps)

5. 140lbs (12 reps)

6. 140lbs (12 reps)

7. 110lbs (17 reps)

8. 110lbs (14 reps)

 

10 Minutes on Cross Ramp: Resistance - 12; Cross ramp Incline - 20 for 5 minutes, and 12 for 5 minutes

 

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

 

Workout Summary: I always enjoy legs day! Today seemed like a little bit of a struggle to do things, but I don't feel like I under-performed at all. Once I got going, I was gone, like always! Last time I did barbell squats, I hurt my back, so I'm glad to be able to do them again. My back feels fine after today, so I'm happy! I'm trying to switch out the big compound leg lifts from week to week, doing barbell squats one week, then the next week doing leg press, then back to squats, and so forth. One thing I've heard from a lot of people is keep changing up your workouts and exercises, so I try to do that often. I've definitely noticed major progress in everything, so it must be working! My legs have gotten some serious muscle definition the last few months! I'm pretty excited, they are starting to look like 'bodybuilder' legs! That's all I've got for today, keep it metal!

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