GWork42 Posted January 26, 2012 Author Share Posted January 26, 2012 Yesterday was a recovery day. Today I trained my back and abs. Pull Ups: 4 sets x failureClose Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)Bent Over Barbell Rows: 4 sets x 10 repsCable Pulley Rows: 4 sets x 10 reps (increased weight from last week)Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of waterSnack: Pumpkin seeds, blueberries and strawberries, glass of waterLunch: Green salad with mexican bean and avocado mix, glass of waterSnack: Protein drink, orange, glass of waterDinner: Vegan tortilla soup, rice pilaf, green salad, glass of waterSnack: Protein drink Feeling great and loving life. Link to comment Share on other sites More sharing options...
GWork42 Posted January 27, 2012 Author Share Posted January 27, 2012 Today I trained shoulders and did cardio. Military Press: 4 sets x 12, 10, 8, 8 repsDumbbell Lateral Raises: 4 sets x 10 reps (increased weight from last week)Dumbbell Bent Over Raises: 4 sets x 10 reps (increased weight from last week)Cardio: 30 minutes running on the treadmill at 7.2 mph. Ran 3.62 miles. Breakfast: Green protein smoothie, vitamins, glass of waterSnack: Almonds, apple, glass of waterLunch: Black bean sweet potato tortilla pie, glass of waterSnack: Protein drinkDinner: Vegetable cheeseless pizza on whole wheat crust, glass of waterSnack: Protein drink From Skillet's song Awake, "I'm awake, I'm alive." Yeah buddy. I am. Link to comment Share on other sites More sharing options...
GWork42 Posted January 28, 2012 Author Share Posted January 28, 2012 Friday was arms day. Barbell Curls: 4 sets x 10 - 12 repsDumbbell Curls: 3 sets x 10 repsDumbbell Concentration Curls: 3 sets x 12 repsClosegrip Bench Press: 4 sets x 12, 10, 8, 8 reps (increased weight from last week)Lying Triceps Extensions: 3 sets x 10 reps (increased weight from last week)Cable Rope Pressdowns: 3 sets x 10 reps Breakfast: Fruit smoothie with protein, vitamins, glass of waterSnack: Almonds, grapes, glass of waterLunch: Black bean burger, fries, glass of waterSnack: Protein dring, apple, glass of waterDinner: Mushroom Risotto, green salad, glass of water, 2 non-alcoholic beers Today was cardio. I ran 45 minutes at 7.2 mph on the treadmill (5.41 miles). Breakfast: Protein DrinkLunch: Lentil soup, spinach salad, vitamins, glass of waterSnack: decaf mocha with soy milkDinner: Black bean, grilled veggie burrito, glass of waterSnack: tortilla chips, glass of water Link to comment Share on other sites More sharing options...
GWork42 Posted January 31, 2012 Author Share Posted January 31, 2012 Yesterday ended up being a recovery day. Busy day of house work and running errands. I tried to update my log on my iPhone, but kept getting logged off before I could enter anything. Today was chest and cardio. Incline Bench Press: 4 sets x 12, 12, 8, 7Flat Bench Press: 4 sets x 10, 9, 8, 8 repsDecline Bench Press: 4 sets x 8 repsIncline Dumbbell Flyes: 3 sets x 12, 10, 10 reps (increased weight from last week)Cardio: Running on treadmill at 7.3 mph for 30 minutes (distance = 3.65 miles) Breakfast: Green machine protein smoothie, vitamins, glass of waterSnack: protein drink, grapes, glass of waterLunch: black bean burger, spinach salad, orange, glass of waterSnack: vegetarian chilli, banana, glass of waterDinner: grilled vegetables, chick peas and cous cous, glass of waterSnack: crackers w/ daiya cheese, protein drink, glass of water Feeling good. Ready to go. Link to comment Share on other sites More sharing options...
kareno Posted January 31, 2012 Share Posted January 31, 2012 Great work!! Link to comment Share on other sites More sharing options...
GWork42 Posted February 2, 2012 Author Share Posted February 2, 2012 Today was back day. Up at 5AM to start the day. Wide Grip Pull Ups: 4 sets x FailureBent Over Barbell Rows: 4 sets x 10 - 12 repsCable Pulley Rows: 4 sets x 10 repsBarbell Shrugs: 4 sets x 10 reps Abs (Superset)Leg Raises: 3 sets x 15 repsExercise Ball Crunches: 3 sets x 15 reps Breakfast: Protein Smoothie, vitamins, glass of waterSnack: Pistachios, apple, glass of waterLunch: Spinach salad with Chick Peas, orange, glass of waterSnack: Protein drink, banana, glass of waterDinner: Split Pea Soup, croutons, Spinach salad, glass of waterSnack: Protein drink Tomorrow, I will eat some more weights and some miles on the treadmill. Wahoo!!! Link to comment Share on other sites More sharing options...
GWork42 Posted February 3, 2012 Author Share Posted February 3, 2012 Shoulders and cardio. Military Press: 4 sets x 8 - 12 repsLateral Dumbbell Raises: 4 sets x 10 repsBent Over Dumbbell Raises: 4 sets x 10 reps Cardio: Running on the treadmill at 7.3 mph for 30 minutes. Tomorrow is arms. Link to comment Share on other sites More sharing options...
kareno Posted February 3, 2012 Share Posted February 3, 2012 Great job, George! Wow, I can only dream of running for 30 minutes at 7.3 mph! Outstanding! Link to comment Share on other sites More sharing options...
GWork42 Posted February 4, 2012 Author Share Posted February 4, 2012 The encouragement I have received from everyone is great. Thank you. Keep training hard yourselves and you can do achieve more than you thought you could. Today was Arms. Barbell Curls: 4 sets x 12, 10, 8, 8 (increased weight)Dumbbell Curls: 3 sets x 10 repsDumbbell Concentration Curls: 3 sets x 12 repsClose Grip Bench Press: 4 sets x 12, 10, 8, 8 (increased weight)Lying Triceps Extensions: 3 sets x 10 repsV-Bar Cable Push Downs: 3 sets x 12 reps Link to comment Share on other sites More sharing options...
kareno Posted February 4, 2012 Share Posted February 4, 2012 OH, also! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community! All the best,Karen Link to comment Share on other sites More sharing options...
GWork42 Posted February 8, 2012 Author Share Posted February 8, 2012 Muscle Group: Back and AbsDate: 2/8/2012Time: 5:30 AM ExercisesWide Grip Pull Ups: 4 sets x failureT-Bar Rows: 4 sets x 10 repsWide Grip Cable Pulley Rows: 4 sets x 10 repsBarbell Shrugs: 4 sets x 10 reps Giant SetsLeg Raises: 3 sets x 15 repsCrunches: 3 sets x 15 repsWeighted Twists: 3 sets x 15 reps Link to comment Share on other sites More sharing options...
GWork42 Posted February 10, 2012 Author Share Posted February 10, 2012 Thursday, Feb. 9Shoulders and CardioStart: 5:30 AMMilitary Press: 4 sets x 12, 10, 8, 8 repsLateral Dumbbell Raises: 4 sets x 10 repsBent Over Dumbbell Raises: 4 sets x 10 repsCardio: Running on Treadmill, 7.3 mph, 30 minutes, 3.65 miles Friday, Feb 10ArmsStart: 5:30AM Barbell Curls: 4 sets x 12, 10, 8, 8 repsDumbbell Curls: 3 sets x 10 repsDumbbell Concentration Curls: 3 sets x 12 repsClose Grip Bench Press: 4 sets x 12, 10, 8, 8 repsLying Triceps Extensions: 3 sets x 10 repsV-bar Cable Pushdowns: 3 sets x 12 reps I am truly amazed at how well my body is responding to my training since removing meat and dairy from my diet. I think Robert Cheeke and other vegan athletes are really onto something. I am glad I discovered it. Link to comment Share on other sites More sharing options...
GWork42 Posted February 12, 2012 Author Share Posted February 12, 2012 Saturday, Feb 11. CardioStart: 8:00 AMRunning on the treadmill, 30 minutes, 7.3 mph, 3.65 miles Sunday, Feb 12LegsStart: 3:30 PM Squats: 4 sets x 12 repsLeg Extensions: 3 sets x 12 repsRomanian Deadlifts: 4 sets x 12 repsLying Leg Curls: 3 sets x 12 repsOne-legged Standing Calf Raises: 3 sets x 15 reps Link to comment Share on other sites More sharing options...
kareno Posted February 13, 2012 Share Posted February 13, 2012 Hey George! I think that's incredible that you're feeling so great since changing your diet! Keep up the awesome work! Link to comment Share on other sites More sharing options...
GWork42 Posted February 14, 2012 Author Share Posted February 14, 2012 Chest and cardioStart: 5:45 AM Bench Press: 4 sets x 12, 10, 8, 6Incline Bench Press: 4 sets x 8 - 10 repsDecline Bench Press: 4 sets x 8 - 10 repsDumbbell Flyes: 3 sets x 12 repsCardio: treadmill, running at 7.3 mph for 30 minutes, distance = 3.65 miles Link to comment Share on other sites More sharing options...
GWork42 Posted February 16, 2012 Author Share Posted February 16, 2012 Back Wide Grip Pullups: 4 sets x failureT-Bar Rows: 4 sets x 10 RepsWide Grip Cable Pulley Rows: 4 sets x 10 repsShrugs: 4 sets x 10 reps Link to comment Share on other sites More sharing options...
GWork42 Posted February 16, 2012 Author Share Posted February 16, 2012 Today was Shoulders and Cardio Military Press: 4 sets x 12, 10, 9, 8 repsLateral Dumbbell Raises: 4 sets x 10 repsBent Over Dumbbell Raises: 4 sets x 10 repsCardio: Running on the treadmill at 7.3 mph, 30 minutes. 3.65 miles. Link to comment Share on other sites More sharing options...
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