George's Training Journal

[GWork42]

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!!!

[GWork42]

Shoulders and cardio.

Military Press: 4 sets x 8 - 12 reps
Lateral Dumbbell Raises: 4 sets x 10 reps
Bent Over Dumbbell Raises: 4 sets x 10 reps

Cardio: Running on the treadmill at 7.3 mph for 30 minutes.

Tomorrow is arms.

[kareno]

Great job, George! Wow, I can only dream of running for 30 minutes at 7.3 mph! Outstanding!

[GWork42]

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

[kareno]

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

[GWork42]

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

[GWork42]

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.

[GWork42]

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

[kareno]

Hey George! I think that's incredible that you're feeling so great since changing your diet! Keep up the awesome work!

[GWork42]

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

[GWork42]

Back

Wide Grip Pullups: 4 sets x failure
T-Bar Rows: 4 sets x 10 Reps
Wide Grip Cable Pulley Rows: 4 sets x 10 reps
Shrugs: 4 sets x 10 reps

[GWork42]

Today was Shoulders and Cardio

Military Press: 4 sets x 12, 10, 9, 8 reps
Lateral Dumbbell Raises: 4 sets x 10 reps
Bent Over Dumbbell Raises: 4 sets x 10 reps
Cardio: Running on the treadmill at 7.3 mph, 30 minutes. 3.65 miles.