George's Training Journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: George's Training Journal
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!!!
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!!!
Re: George's Training Journal
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.
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.
Re: George's Training Journal
Great job, George! Wow, I can only dream of running for 30 minutes at 7.3 mph! Outstanding!
Re: George's Training Journal
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
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
Re: George's Training Journal
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
All the best,
Karen
George's Training Journal
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
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
George's Training Journal
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.
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.

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

George's Training Journal
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
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
George's Training Journal
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
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
George's Training Journal
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.
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.
Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: No registered users and 8 guests