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 Post subject: The Brutal Vegan Drummer's Training Journal
PostPosted: Sun Jan 01, 2012 8:57 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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) :headbang:

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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Mon Jan 02, 2012 9:21 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Tue Jan 03, 2012 12:57 am 
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Rabbit
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Joined: Sun Dec 19, 2010 1:18 pm
Posts: 47
We tore it up today.

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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Tue Jan 03, 2012 6:30 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Thu Jan 05, 2012 3:49 am 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Thu Jan 05, 2012 9:28 am 
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Site Admin
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 6067
Location: England
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

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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Fri Jan 06, 2012 7:44 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Fri Jan 06, 2012 7:46 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
Richard wrote:
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Sat Jan 07, 2012 8:11 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Sun Jan 08, 2012 8:23 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Mon Jan 09, 2012 9:30 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Tue Jan 10, 2012 9:13 pm 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Fri Jan 13, 2012 5:17 am 
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 6067
Location: England
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!

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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Sat Jan 14, 2012 4:09 am 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
Richard wrote:
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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 Post subject: Re: The Brutal Vegan Drummer's Training Journal
PostPosted: Sat Jan 14, 2012 4:26 am 
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Rabbit

Joined: Mon Dec 19, 2011 9:33 pm
Posts: 35
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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