Jump to content

George's Training Journal


Recommended Posts

Yesterday was a recovery day. Today I trained my back and abs.

 

Pull Ups: 4 sets x failure

Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)

Bent Over Barbell Rows: 4 sets x 10 reps

Cable 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 water

Snack: Pumpkin seeds, blueberries and strawberries, glass of water

Lunch: Green salad with mexican bean and avocado mix, glass of water

Snack: Protein drink, orange, glass of water

Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water

Snack: Protein drink

 

Feeling great and loving life.

Link to comment
Share on other sites

Today I trained shoulders and did cardio.

 

Military Press: 4 sets x 12, 10, 8, 8 reps

Dumbbell 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 water

Snack: Almonds, apple, glass of water

Lunch: Black bean sweet potato tortilla pie, glass of water

Snack: Protein drink

Dinner: Vegetable cheeseless pizza on whole wheat crust, glass of water

Snack: Protein drink

 

From Skillet's song Awake, "I'm awake, I'm alive."

 

Yeah buddy. I am.

Link to comment
Share on other sites

Friday was arms day.

 

Barbell Curls: 4 sets x 10 - 12 reps

Dumbbell Curls: 3 sets x 10 reps

Dumbbell Concentration Curls: 3 sets x 12 reps

Closegrip 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 water

Snack: Almonds, grapes, glass of water

Lunch: Black bean burger, fries, glass of water

Snack: Protein dring, apple, glass of water

Dinner: 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 Drink

Lunch: Lentil soup, spinach salad, vitamins, glass of water

Snack: decaf mocha with soy milk

Dinner: Black bean, grilled veggie burrito, glass of water

Snack: tortilla chips, glass of water

Link to comment
Share on other sites

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, 7

Flat Bench Press: 4 sets x 10, 9, 8, 8 reps

Decline Bench Press: 4 sets x 8 reps

Incline 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 water

Snack: protein drink, grapes, glass of water

Lunch: black bean burger, spinach salad, orange, glass of water

Snack: vegetarian chilli, banana, glass of water

Dinner: grilled vegetables, chick peas and cous cous, glass of water

Snack: crackers w/ daiya cheese, protein drink, glass of water

 

Feeling good. Ready to go.

Link to comment
Share on other sites

Today was back day. Up at 5AM to start the day.

 

Wide Grip Pull Ups: 4 sets x Failure

Bent Over Barbell Rows: 4 sets x 10 - 12 reps

Cable Pulley Rows: 4 sets x 10 reps

Barbell Shrugs: 4 sets x 10 reps

 

Abs (Superset)

Leg Raises: 3 sets x 15 reps

Exercise Ball Crunches: 3 sets x 15 reps

 

Breakfast: Protein Smoothie, vitamins, glass of water

Snack: Pistachios, apple, glass of water

Lunch: Spinach salad with Chick Peas, orange, glass of water

Snack: Protein drink, banana, glass of water

Dinner: Split Pea Soup, croutons, Spinach salad, glass of water

Snack: Protein drink

 

Tomorrow, I will eat some more weights and some miles on the treadmill. Wahoo!!!

Link to comment
Share on other sites

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 reps

Dumbbell Concentration Curls: 3 sets x 12 reps

Close Grip Bench Press: 4 sets x 12, 10, 8, 8 (increased weight)

Lying Triceps Extensions: 3 sets x 10 reps

V-Bar Cable Push Downs: 3 sets x 12 reps

Link to comment
Share on other sites

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

Muscle Group: Back and Abs

Date: 2/8/2012

Time: 5:30 AM

 

Exercises

Wide Grip Pull Ups: 4 sets x failure

T-Bar Rows: 4 sets x 10 reps

Wide Grip Cable Pulley Rows: 4 sets x 10 reps

Barbell Shrugs: 4 sets x 10 reps

 

Giant Sets

Leg Raises: 3 sets x 15 reps

Crunches: 3 sets x 15 reps

Weighted Twists: 3 sets x 15 reps

Link to comment
Share on other sites

Thursday, Feb. 9

Shoulders and Cardio

Start: 5:30 AM

Military Press: 4 sets x 12, 10, 8, 8 reps

Lateral Dumbbell Raises: 4 sets x 10 reps

Bent Over Dumbbell Raises: 4 sets x 10 reps

Cardio: Running on Treadmill, 7.3 mph, 30 minutes, 3.65 miles

 

Friday, Feb 10

Arms

Start: 5:30AM

 

Barbell Curls: 4 sets x 12, 10, 8, 8 reps

Dumbbell Curls: 3 sets x 10 reps

Dumbbell Concentration Curls: 3 sets x 12 reps

Close Grip Bench Press: 4 sets x 12, 10, 8, 8 reps

Lying Triceps Extensions: 3 sets x 10 reps

V-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

Saturday, Feb 11.

Cardio

Start: 8:00 AM

Running on the treadmill, 30 minutes, 7.3 mph, 3.65 miles

 

Sunday, Feb 12

Legs

Start: 3:30 PM

 

Squats: 4 sets x 12 reps

Leg Extensions: 3 sets x 12 reps

Romanian Deadlifts: 4 sets x 12 reps

Lying Leg Curls: 3 sets x 12 reps

One-legged Standing Calf Raises: 3 sets x 15 reps

Link to comment
Share on other sites

Chest and cardio

Start: 5:45 AM

 

Bench Press: 4 sets x 12, 10, 8, 6

Incline Bench Press: 4 sets x 8 - 10 reps

Decline Bench Press: 4 sets x 8 - 10 reps

Dumbbell Flyes: 3 sets x 12 reps

Cardio: treadmill, running at 7.3 mph for 30 minutes, distance = 3.65 miles

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share

×
×
  • Create New...