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 Post subject: Lean and Green Shrub to treesize..
PostPosted: Sun Mar 25, 2012 9:19 am 
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Finch

Joined: Mon Dec 19, 2011 6:52 pm
Posts: 7
PHASE 1

WEEK 2

Mon Cardio 20 min Run outdoor
Tue Full Body W/O
Wed Cardio 35 min Run outdoor
Thur Full body W/O
Fri Cardio Run 35 min Run outdoor
Sat Full Body Workout
Sun Rest

Full Body Workout
NB all weights in KG (format weightxrep)

DB Bench Press
1 Tue 12.5x15 20x15 20x12
1 Thur 12.5x15 20x12 20x91/2 (chest v tired from tues)
6 Sat 15x15 20x12 20x9 (left arm failing way before right)

Lat Pull Down
2 Tue 62.5x15 87.5x12(bad form) 85X15
2 Thur 62.5x15 85x15 85x15
3 Sat 85x15 85x15 87.5x13 1/2

INC Chest Fly
Tue 7.5x15 12.5x15 14x15
Thur '' 14x15 14x15 ouch
Sat (cable) 1pltx20 2pltx15 3pltx8 2pltx15

DB Row
Tue 12.5x15 17.5x15 20x15
Thur 14x15 20x15 20x15
Sat 12x15 20x15 22.5x15

Leg Press
Tue 130x15 170x15 170x15
Thur 130x15 170x15 190x15
Sat

Arnie Press
Tue 7.5x15 10x15 10x15 (seated)
Thur 7.5x15 10x15 12.5x12 1/2 (seated)
Sat 7x15 10x15 12x10 (standing)

Walking Lunges
Tue 30 12x30 12x30 WOW
Thur 30 12x30 12x32 ouch!
Sat 30 12x30 12x32

Rom Deads
Tue 10x15 15x15 15x15
Thur 12x15 16x15 16x15
Sat 14x15 16x15 18x15

DB lying incline curl
Tue 5x15 6x15 6x15
Thur 4x20 6x16 7x13
Sat 6x15 7x12 7x13.5

Bench Dips
Tue 15 15 15
Thur 20 20 20
Sat 20 20 20


ABS

PLANK
Tue 1 minx3
Thur 1minx3
Sat 1minx3

Vup
Tue 12 12 12
Thur
Sat 12 12 12


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 Post subject: Re: Lean and Green Shrub to treesize..
PostPosted: Sun Mar 25, 2012 9:39 am 
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Manatee
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Joined: Sun Jul 12, 2009 8:12 pm
Posts: 229
Location: Richmond VA
Looking good Gregg! I'm glad you're tracking this, it'll be great to look back on! Can already see you're getting stronger!

_________________
Check out our nutrition and training blog, http://veganmuscleandfitness.com


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 Post subject: Re: Lean and Green Shrub to treesize..
PostPosted: Tue Apr 03, 2012 3:35 am 
Offline
Finch

Joined: Mon Dec 19, 2011 6:52 pm
Posts: 7
PHASE 1 WEEK 3

M-WEIGHTS
T-30MINS CARDIO (RUN)
W-WEIGHTS
T-REST
FRI-REST
SAT-WEIGHTS

WEIGHTS WEEK 3

DB BENCH PRESS
M 15x15 20x15 20x12
W 15x15 20x15 20x15
S 55x15 20x15 22.5x9

LAT PULL DOWN
M 62.5X18 87.5X15 87.5X15
W 62.5X18 87.5X13 87.5X14.5 (in Lbs)
S 27.5X16 38.5X15 38.5X15

CHEST FLY Inc
M 10X15 14X15 14X14
W 10X15 14X15 14X14
S 10X15 14X15 14X15

DB ROW
M 12.5X15 22.5X15 22.5X15
W 14X15 22.5X15 22.5X15
S 12.5X15 22.5X15 25X15

WALKING DB LUNGES
M 6X40 14X30 14X30
W 6X40 14X30 14X30
S 7X30 15X24 15X26

ROM DEADS
M 12X15 16X16 18X15
W 12X15 18X15 18X15
S 12X16 20X15 20X15

LEG PRESS
M
W 59X20 86.2X15 86.2X15
S 59X20 86.2X15 90.7X15

ARNIE PRESS
M 7.5X20 10X15 12X10
W 7.5X20 12X11 12X10 (LEFT) 11(RIGHT)
S 7.5X20 12X12 12X10

DB INC CURL SUPERSET WITH DIPS
M 5X15 6X15 7X12 20,20,20
W 5X15 7X15 7X13 20,20,25
OVER HEAD DB EXTENSIONS
S 5X15 7X15 7X15 5X15 6X15 7X12


ABS

V UPS PLANK
M 15,15,15 1MIN X3
W 15,15,15 1MIN X3
S 15,15,15 1MIN X3


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 Post subject: Re: Lean and Green Shrub to treesize..
PostPosted: Wed Apr 04, 2012 2:49 pm 
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Manatee
User avatar

Joined: Sun Jul 12, 2009 8:12 pm
Posts: 229
Location: Richmond VA
Nice job! Looks like you're working hard!

_________________
Check out our nutrition and training blog, http://veganmuscleandfitness.com


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 Post subject: Re: Lean and Green Shrub to treesize..
PostPosted: Sat Apr 14, 2012 1:21 pm 
Offline
Finch

Joined: Mon Dec 19, 2011 6:52 pm
Posts: 7
So i was a bit slack last week with updating this so i have 2 weeks to input here.
Last week saw the end of straight sets and this week brought my new friend the super set. Its hard and fast.. and im definately feeling it more this week.

PHASE 1 WEEK 5 SUPERSETS!!

Only managed 2 weights sessions this week, although they were Vtough and man i was aching for days.

M-run 30mins
T-Supersets
W-Rest
T-Run 30mins
F-Run 30 mins
S-Supersets
S-rest

DB CHEST PRESS vs DB Row
T 15x20 20x15, 22.5x10 (spot 15x15, 22.5x12, 22.5x15
S 15x15, 22.5x10, 22.5x9 (no spot) 15x15, 25x12, 25x12


DB INCL FLY vs Pull Ups
T 7.5x20, 14x12, 14x12 6 1/2, 5, 5
S 7.5x20, 14x12, 14x12 6 1/2, 6, 5 1/2, 5

WALKING LUNGES vs ROMANIAN DEADS
T 10x30, 15x24, 15x24 10x15, 20x12, 20x12
S 10x30, 15x24, 15x26 10x15, 20x12, 20x14

LEG PRESS vs ARNIE PRESS (STANDING)
T 80x15, 90x15, 90x15 6x15, 10x15, 10x15
S 80x15, 100x10, 100x12 7x15, 10x15, 12x10, 12x9(tough)

DB inc CURL vs TRICEP OVERHEAD DB EXT
T 6x15, 7x12, 7x12 6x15,7x12,7x12
S 6x15, 7x14, 7x12 6x15,7x12,7x12


ABS
VUPS AND PLANK SAME AS BEFORE





PHASE 1 WEEK 4

M-WEIGHTS
T-Rest
W-WEIGHTS
T-REST
FRI-Run 30 mins
SAT-WEIGHTS

WEIGHTS WEEK 3

DB BENCH PRESS
M 14x15 22.5x9 22.5x7.5L 8R
W 15x15 22.5x11 22.5x10 (with spot)
S 15x15 22.5x11 22.5x7 LEFT ARM FAILING FIRST

PULL UPS to failure then resting 10 secs and doing a couple more..
M 7 1/2,6 1/2, 5 1/2
W 7rest2,6rest2,5rest1
S 8rest2, 6 rest 2, 5

CHEST FLY Inc with cable
M 2platesX15 2x15 2x15
W 12x15 2x15 2x15
S 2x15 2x15 2x15

DB ROW
M 15X15 22.5X15 22.5X15
W 14X15 22.5X15 22.5X15
S 12.5X15 22.5X15 25X15

WALKING DB LUNGES
M 7.5X30 15X24 15X24
W 7.5x30, 14x30, 14x30
S No legs today.. too sore

ROM DEADS
M 12X16 20X15 20X15
W 12X15 20X15 20X15
S No legs today.. too sore

LEG PRESS
M 59x20, 90x15, 90x15
W 59X20 90X15 90.7X15
S No legs today.. too sore

ARNIE PRESS seated
M 7.5X20 12X14 12X10 (left) 11 (right)
W 7.5X20 12X14 12X10 (LEFT) 11(RIGHT)
S 8X15 12X14 12X9

DB INC CURL SUPERSET WITH OVER HEAD DB EXTENSIONS
M 5X15 6X15 7X12 7x12 7x12 7x12
W 5X15 7X15 7X13 7x12 7x12 7x12
S 6X15 7X12 7X12 7x12 7x12 7x12


ABS

V UPS PLANK
M 15,15,15 1MIN X3
W 15,15,15 1MIN X3
S 15,15,15 1MIN X3


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 Post subject: Re: Lean and Green Shrub to treesize..
PostPosted: Tue Apr 17, 2012 4:35 pm 
Offline
Gorilla
User avatar

Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Greg! Great job tracking all your exercises! That's definitely more helpful in getting where you want to go! :) Keep up the great work!


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