Vegan Bodybuilding & Fitness

Monday 4/2

Warmup
15 min stairstepper

Hammer incline press (per arm)
10x45 10x55 10x60 8x65 10x55 9x55

Hammer row (per arm)
10x45 10x55 10x65 10x70 9x80 8x80

Assisted dips
10x70 10x70 8x70 6x70

Wednesday 4/4

Warmups
30 mowing lawn
20body weight squats

Deadlift
15x45 12x95 12x115 12x135 10x155 8x165 6x165

Deadlift

Nice to see you GAP-ing!

Great stuff!

Build that thick neck with your equipment at home! Even if you just start with using that rack once a week for bent-over rows using the head rest.

Get after it!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Right on, dude! I'm really excited to do some bent-over rows on that thing, what a great excercise!

Friday 4/6

warmup:
15 minutes stair stepper

leg press:
15x90 12x180 12x230 12x270 11x320 10x320

leg curl:
15x90 15x95 12x100 12x100

leg lifts:
15 15 15 12

Yeah, I think it answered one of those questions you had about neck training. In addition to those bridge moves I told you about, a common one for anyone who's wrestled before, that rack should help out nicely. Just keep it steady and don't rely too much on neck to hold yourself up, but find that nice balance. I think it will work quite well.

I'd really go after it at least once a week from the home gym to get into the swing of things, save time, etc. Perhaps just on the weekend, while using Gold's all other days.

Perhaps you guys can come by this weekend. Our gym is actually closed on Sunday! Bummer. If not this weekend, sometime soon, you gotta check this place out, get a workout in, etc.

Have a great one. I trust you'll head out to the garage for a workout this weekend to get your neck to GAP!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Hey guys either of you down for a night or weekend session on the bars at Clark Field by UT? Hit me up.

_________________
Bonebreaker Barbell Crew! - ALIEN BABY!
Twitter @IronCladBen | My Blog

Hey Ben, that would rock! I was just watching those videos on the youtube showing Frank Medrano doing some amazing stuff. I suck pretty bad so you will have to be patient with me and show me the ropes (bars). We will talk more tomorrow I'm sure!

Also, gotta log my bicep workout from last night:

Saturday 4/7

10 minutes spinning for warmup

standing bicep hammer curls
20x15 12x20 12x25 6x30 5x30

seated hammer curls
12x20 10x25 5x30 8x25

concentration curls
12x15 10x20 8x25 8x25

standing bicep curls revisited
10x20 7x25

I've been slacking on the journal. Time to transcribe what I've got in my logbook:

4/11
stairmaster 12 minutes
Assisted Pullups: 70x4, 80x5, 80x4, 80x4, 80x3,100x5
Dumbbell Shoulder Press: 35x12, 40x12, 45x8, 45x5, 45x5, 45x4
Incline treadmill 20 minutes

4/15
EPIC BONEBREAKER TRAINING!!
Jog 10 minutes
Deadlift: 95x12, 135x10, 135x10, 177x10, 199x6, 219x2 (!)
Bent-over Row: 133x10, 153x7, 153x7, 163x6, 177x2, 153x6
Shrugs: 141x12, 185x15, 207x15, 207x15, 227x12 (!)

4/19
eliptical 10 min
assist pull-ups: 3x0, 4x70, 4x80, 5x90
incline dumbbell press: 12x40, 12x45, 10x50, 0x50 (fail)
upright barbell row: 10x70, 10x70, 9x70, 8x70
incline treadmill 20 minutes

4/23
stairmaster 10 minutes
smith machine squats: 135x12, 185x12, 205x10, 215x8, 215x8, 135x12
decline situps: 15, 15, 10
incline treadmill 20 minutes

4/25
eliptical 10 min
assist pull-ups: 2x0, 5x70, 4x70, 5x90
dumbbell press: 35x20, 35x15, 35x12, 35x12
incline treadmill 20 minutes

trying to gear things more toward fat-burn as the weather is warming up in Pflugerville

Nice Bart!

Glad to see you're still after it. Cool to see you incorporating that cardio training after the weights. That's the best time to do it. On an empty stomach first thing in the morning, or after a weight training session. If/when I compete later this year, I'll do the same type of approach for fat-burning.

See you at Bone Breaker this weekend!

Prepare to GAP!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

GAP!!!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

You ready for Bone Breaker Barbell tomorrow?

G.A.P.!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

BONE BREAKER -- 5/13 -- Arms

10 minute jog
50 arm circles
20 pushups

2-arm hammer curls
65x12 65x12 65x8 65x10 65x8 65x8

shoulder press (machine)
80x12 90x12 100x12 110x11 110x9 110x10(assist)

cable curl
30x10 40x6 30x6

front raise, lateral raise superset
10x20,10x10 10x20,10x10 10x20,10x10

It's time to get back into the swing of things after getting derailed by the Vegas trip!

Wednesday 5/17/12

stair master 10 minutes

smith machine squats (not counting bar)
0x20 90x12 140x12 160x10 180x9 180x5 90x12

hanging leg raises
15 15

Yeah Buddy!

Keep after it!

See you this weekend. Maybe we'll remember to bring my shoes from your garage next visit

My current ones are getting pretty sweaty.

Have a great week of training. See you at the Bone Breaker or on the Boat or both!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

I want to see some Bonebreaker updates in here!!

_________________
Bonebreaker Barbell Crew! - ALIEN BABY!
Twitter @IronCladBen | My Blog