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 Post subject: Re: Tommy's training journal
PostPosted: Wed Mar 14, 2012 5:38 am 
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Joined: Sun Feb 19, 2012 5:23 pm
Posts: 22
Location: Nijmegen, Netherlands / Leicester, UK
Monday - Legs

Leg press - 1 triple drop set of 20 (190kg), 10 (180kg) and 10 (180kg)
Superset of leg press and squat - 2 sets of 30 on the press (190kg) and 2 sets of 30 on the squats (0kg)
Superset of leg curl and stiff leg dumbbell deadlift - 2 sets of 20 (55kg) and 1 triple drop set of 20 (45kg, 35kg, 25kg) on the curl and 3 sets of 12 on the deadlift (20kg in each hand)

Cadrio was walking twice during the day for about 20 minutes.

Tuesday

Superset of dumbbell pullovers and flat dumbbell press - 3 sets of 12 on the pullovers (22kg) and 3 sets of 10 on the press (22kg)
Superset of incline flies and bent one arm dumbbell rows - 3 sets of 12 on the flies (18kg) and 3 sets of 12 on the rows (22kg)
Superset of cable crossovers and bent over rows - 3 sets of 12 on the crossovers (10kg) and 3 sets of 12 on the rows (35kg)
Superset of cable pulldowns and flat dumbbell press - 3 sets of 10 on the pulldowns (30kg) and 3 sets of 10 on the press (20kg)

Cardio was 20 minutes on the recumbent bike and walking 20 minutes earlier in the day.


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 Post subject: Re: Tommy's training journal
PostPosted: Wed Mar 14, 2012 5:45 am 
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Joined: Sun Feb 19, 2012 5:23 pm
Posts: 22
Location: Nijmegen, Netherlands / Leicester, UK
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Last edited by Tommy Gunn on Tue Jul 31, 2012 2:20 am, edited 1 time in total.

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 Post subject: Re: Tommy's training journal
PostPosted: Wed Mar 14, 2012 5:44 pm 
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Joined: Sun Feb 19, 2012 5:23 pm
Posts: 22
Location: Nijmegen, Netherlands / Leicester, UK
Today I did biceps and triceps.

Superset of tricep rope extension and barbell curls - 1 set of 12 on each (25kg on each), 1 drop set of 12 on each (25kg and 20kg) and 1 set of 12 on each (25kg)
Superset of cable curls and tricep cable extensions - 3 sets of 12 on the curls (22.5kg) and 3 sets of 12 on the extensions (22.5kg)
Superset of one arm preacher curls and dips - 2 sets of 12 on the curls (12kg) and 1 triple drop set of 12 (12kg, 8kg, 6kg) and 2 sets of 12 on the dips (0kg) and one triple drop set of 12 reps, 8 reps and 5 reps (0kg)

Cardio today was walking for about 20 minutes twice in the day.

I won't be in the gym again until Monday probably, so I'll catch up with you all then. Have a nice weekend everyone.


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 Post subject: Re: Tommy's training journal
PostPosted: Wed Mar 14, 2012 5:46 pm 
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Joined: Sun Feb 19, 2012 5:23 pm
Posts: 22
Location: Nijmegen, Netherlands / Leicester, UK
Just a quick note. This is the end of week 9 of the programme I'm on (http://www.bodybuilding.com/fun/kris-ge ... eek-1.html) and I've gained about 7kg since the start. I'm not sure what other peoples' wait gain is like in that space of time, but for me it's pretty good. I think it's all in the right places too :)


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 Post subject: Re: Tommy's training journal
PostPosted: Tue Apr 03, 2012 5:01 pm 
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Joined: Sun Feb 19, 2012 5:23 pm
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Location: Nijmegen, Netherlands / Leicester, UK
Not had much time to update the journal in the last couple of weeks. I've been getting in about four workouts a week and eating okay. Today I did legs.

Pyramid set of partial leg press and squats without weight - 50 x 100kg on leg press, 40 squats, 30 x 120kg on leg press, 20 sqauts, 10 x 140kg on leg press, 10 squats, 20 x 140kg on leg press, 30 squats, 40 x 120kg on leg press, 50 x 100kg on leg press
Superset of partial leg extension and leg curl - 5 x 15 x 35kg on leg extension and 5 x 15 x 55kg on leg curl

This is the last week of the programme I'm on. After this I'll take it easy for a week and then do 4 weeks of a mass building programme before I go on holiday for a few weeks.

I want to set a goal for the mass building programme of increasing my weight 1kg per week. I thought that my weight had increased by about 7kg over the last 11 weeks, but today I used a high-end set of scales at the new gym I'm using and I seem to have actually stayed the same, although another set of scales at home shows a 4kg increase.


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 Post subject: Re: Tommy's training journal
PostPosted: Fri Apr 06, 2012 2:34 am 
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Joined: Sun Feb 19, 2012 5:23 pm
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Location: Nijmegen, Netherlands / Leicester, UK
Day before yesterday was a rest day and I went swimming for the first time in about 10 years. Also had my first experience of a suana and steam room, so it was a really nice way to get some exercise in on my rest day.

Yesterday I did chest and back.

Pyramid super set of dumbbell chest press and dumbbell bent-over rows - 50 x 10kg on each, 40 x 12kg on each, 30 x 14kg on each, 20 x 16kg on each, 10 x 18kg on each, 10 x 22kg on the press and 10 x 18kg on the rows, 20 x 20kg on the press and 20 x 16kg on the rows, 30 x 18kg on the press and 30 x 14kg on the rows, 40 x 16kg on the press and 40 x 12kg on the rows, 50 x 14kg on the press and 50 x 10kg on the rows.

I over-exhausted myself at the end of the work out and had to throw up, but I think it was because I eat something too close to the workout.

For cardio I did 20 minutes on the recumbent bike.


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 Post subject: Re: Tommy's training journal
PostPosted: Tue May 01, 2012 3:44 pm 
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Woh, sorry I missed your reply and it took me so long to respond. What goals do I have. Well in a nutshell I just want to get the most out of this body I have to work with. Functionally I guess, I'm not a bodybuilder and I don't care how many veins are showing (That jab is poking fun at my buddy Robert Cheeke, that dude loves to show off his veins haha).
More specifically I would like to increase my speed, stamina, and shot power on the soccer field. I play in adult leagues for fun but I am very competitive. I also would like to be snowboarding until I'm at least 60 years old. I'm not talking half-pipe and rails any longer at that age but still able to cruise down the slopes without blowing a knee or a hip. Dang by the time I'm 60 they'll probably be so new crazy flying robotic acrobatic sport that makes snowboarding seem like something for old people, which by then I will be old, so I'll fit right in.

Good to see you are still at it man! I'm trying hard not to let this good start I've had with fitness for the year fade out like past new years resolution type goals I've had have.

-Dylan


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