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 Post subject: Re: kore LOVES to train!
PostPosted: Thu Feb 23, 2012 4:05 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Haha - thanks Dylan! It's great to be able to read stuff from such a wide range of people on here. Very inspiring and motivating :)


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 Post subject: Re: kore LOVES to train!
PostPosted: Thu Feb 23, 2012 4:13 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Starting to feel a bit cheerier and have been eating good food and sleeping better.
AND my back seems to finally be on the mend - hoping to be able to start training properly again next week!! :D

Thursday 23rd February 2012

PM - Resistance: Shoulders, Triceps and Core

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Tricep Cable Pushdowns
17kg x 10
17kg x 10
17kg x 10

Bench Dips (feet up) x 20

Skull Crushers
10kg x 10
10kg x 10
10kg x 10

Bench Dips (feet up) x 20

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 12

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 12

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 14

PM - Cardio (light)

Bike ride 25 mins

Back and biceps resistance session on for tomorrow morning - YAY! :)


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 Post subject: Re: kore LOVES to train!
PostPosted: Fri Feb 24, 2012 6:52 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Friday 24th February 2012

PM - Resistance: Back and Biceps

Wide Grip Lat Pulldown
28.4kg x 10
28.4kg x 10
28.4kg x 10
23.8kg x 8 *drop set

Seated Cable Row
32kg x 10
32kg x 10
32kg x 10
27kg x 8 *drop set

PLANK - 1 min, 10 secs

Barbell Bent-over Row (skipped coz of injury)

Underhand Cable Pulldown
28.4kg x 15
28.4kg x 15
28.4kg x 15
23.8kg x 10 *drop set

PLANK - 1 min, 10 secs

Alternating Dumbbell Curl (Seated)
6kg x 12 (each arm)
7kg x 10 (each arm)
8kg x 8 (each arm)

Alternating Hammer Curl
7kg x 10 (each arm)
7kg x 10 (each arm)
7kg x 10 (each arm)

PLANK - 1 min, 10 secs

PM - Cardio (light)

Bike ride 25 mins


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 Post subject: Re: kore LOVES to train!
PostPosted: Sun Feb 26, 2012 7:10 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
I think my back is actually feeling better, so I'm hoping to start training properly again from tomorrow. But will still make an effort to ease back into it - because the worst thing that could happen is that it ends up back at square one and for me to have to spend another few weeks out of action.

I've got a legs/chest resistance session on for the morning and am excited about getting back into the squats! But might hold off on weighted ones for this week. Also, not going to attempt deadlifts just yet.

I'm a bit bummed that by pretty much doing no cardio for the last couple of weeks, I've probably lost a lot of the progress I made with my running long. But am trying not to let it get to me and am hoping it won't take long for me to build my cardio fitness back up.

Plan for the week:
(my back better not get in the way of this or I'll be pissed :shock:)

Monday
AM - legs/chest

Tuesday
AM - shoulders/triceps/core
PM - jog

Wednesday
AM - interval training (running)

Thursday
AM - back/biceps
PM - jog

Friday
AM - legs/chest

Saturday
REST

Sunday
PM - Indoor Soccer

Wish me luck! :D


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 Post subject: Re: kore LOVES to train!
PostPosted: Mon Feb 27, 2012 5:31 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
My back held it together pretty well today - yay! But still being cautious :)
Was supposed to train in the morning, but that was a bit of a fail - so ended up going after work.

Monday 27th February 2012

PM - Resistance: Legs and Chest

Incline Leg Press
65kg x 15
70kg x 15
75kg x 15

Squats (no weight)
20 x 4 sets

PLANK - 1 min, 30 secs

Dumbbell Single Leg Split Squat
(2 x 6kg) x 10 each leg
(2 x 6kg) x 10 each leg
(2 x 6kg) x 10 each leg

Seated Leg Curl
43kg x 6
40kg x 8
38kg x 10
36kg x 12

PLANK - 1 min, 30 secs

One Legged Cable Kickbacks
3.4kg x 10 each leg
3.4kg x 10 each leg

Dumbbell Chest Press
(2 x 8kg) x 12
(2 x 9kg) x 10
(2 x 9kg) x 10
(2 x 10kg) x 8

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Tomorrow I promise - I'm going to do shoulders/triceps/core in the morning!!
Then going to attempt my first run in weeks after work :)

Night all!


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 Post subject: Re: kore LOVES to train!
PostPosted: Tue Feb 28, 2012 6:47 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Gym this morning was awesome! Then it rained heavily all night so didn't run, but am actually kinda glad as it's given my back one more deal to heal :) Was planning on doing some interval training with CCor tomorrow morning, but it's supposed to continue raining lots, so we've decided to reschedule. Not sure what I'll do instead, but aiming to do some cardio at the gym after work.

Tuesday 28th February 2012

AM - Resistance: Shoulders, Triceps and Core

Giant Set x 3
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 4kg) x 10

Tricep Cable Pushdowns
17kg x 10 x 3 sets

Bench Dips (feet up) x 20

Skull Crushers
10kg x 10 x 3 sets

Bench Dips (feet up) x 20

Core Circuit x 3
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 14

PM - Cardio (light)

Bike ride 25 mins

Night! :)


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 Post subject: Re: kore LOVES to train!
PostPosted: Thu Mar 01, 2012 9:07 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Thursday 1st March 2012

PM - Resistance: Back and Biceps

Wide Grip Lat Pulldown
28.4kg x 10 x 3 sets
23.8kg x 8 *drop set

Seated Cable Row
32kg x 10 x 3 sets
27kg x 8 *drop set

PLANK - 1 min, 30 secs

Barbell Bent-over Row (skipped coz of injury)

Underhand Cable Pulldown
28.4kg x 15 x 3 sets
23.8kg x 10 *drop set

PLANK - 1 min, 30 secs

Alternating Dumbbell Curl (Seated)
6kg x 12 (each arm)
7kg x 10 (each arm)
8kg x 8 (each arm)

Alternating Hammer Curl
7kg x 10 (each arm) x 3 sets

PLANK - 1 min, 20 secs


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 Post subject: Re: kore LOVES to train!
PostPosted: Fri May 04, 2012 4:56 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3170
How has your back been holding up? Seen any progress in strengthening it?


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