Vegan Bodybuilding & Fitness

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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Apr 03, 2012 9:31 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Monday
2 mile run 16:37
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit style for 3 sets of each

Bench press 195lbs x 5 for 5 sets
Incline dumbbell bench 65lbs x 10 for 3 sets
Dumbbell rows 65lbs x 10 for 3 sets
Cable fly 135lbs x 10 for 3 sets
Lat pull down 165lbs x 10 for 3 sets
Pull ups 5 x 5

Ab workout 5 minute circuit. 30 sec climber, 30 sec plank and 30 crunches for 5 minutes no breaks

Tuesday
2 mile run 15:50
25 push ups
25 body weight squats
25 jumping jacks circuit style for 3 sets of each

Squat 275lbs x 5 for 5 sets
Leg extension 145lbs x 10 for 3 sets
Leg curl 105lbs x 10 for 3 sets superset with extension
Standing calf raise 210lbs x 10 for 3 sets
Seated calf raises 135lbs x 12 for 3 sets
Ab work out
Oblique side bends 45lbs x 10 for 3 sets
Hanging leg raises 3 sets of 20
Crunches 3 sets of 20


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 Post subject: Re: Kane's Training Journal
PostPosted: Thu Apr 05, 2012 3:44 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Wednesday
1 mile run in 6:18
25 jumping jacks
25 push ups
25 body weight squats.

Dips 3 sets of 20
Preacher curl 100lbs x 10 for 3 sets superset with dips
Hammer curls 30lbs x 10 for 3 sets
Overhead single dumbbell extension 65lbs x 10 for 3 sets superset with hammer
Concentration curl 25lbs x 10 for 3 sets
Skull crusher 60lbs x 10 for 3 sets superset with concentration
Ab workout circuit 5 min with 30 sec climber, 30 sec plank, 30 crunches, no breaks
Oblique side bends with 45lbs x 10 3 sets

Thursday
10 mile run in 82:40
Close grip bench 135lbs x 15 for 2 sets
Wide grip bench 135lbs x 15 for 2 sets
Pull ups 5x5
Ab workout crunches, hanging leg raises, and oblique side bends 45lbs 3 sets of 20 for each

Got asked by a gentleman in the gym about this site again :) shirt really draws attention. He was genuinely interested in what I had to say. Rad experience. Also.... Golds gym where I go has now started giving vegan diet tips
On the gym screens this week. Noticed it today. So awesome


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 Post subject: Re: Kane's Training Journal
PostPosted: Sat Apr 07, 2012 12:45 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
shadowvegan wrote:
Wednesday
Got asked by a gentleman in the gym about this site again :) shirt really draws attention. He was genuinely interested in what I had to say. Rad experience. Also.... Golds gym where I go has now started giving vegan diet tips
On the gym screens this week. Noticed it today. So awesome


AAAGGGGHHHHH! BOTH of these things are so awesome!!!! Great job promoting veganism and fitness, Kane! You rock!!!


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 Post subject: Re: Kane's Training Journal
PostPosted: Sat Apr 07, 2012 2:26 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Thank you Karen! Its always amazing when someone wants to learn about it and is open minded.

Friday
3 mile run 24:42
25 jumping jacks
25 body weight squats
25 hanging leg raises 3 sets of each

Dumbbell Front shoulder raise 20lbs x 10 for 3 sets
Dumbbell Lateral raises 20lbs x 10 for 3 sets
Dumbbell shoulder press 55lbs x 10 for 3 sets
Dumbbell shrugs 55lbs x 10 for 3 sets
Ab workout 5 minute circuit workout 30 sec climber, 30 sec plank and 30 crunches no breaks for 5 minutes


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Apr 10, 2012 7:40 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Monday
2 mile run 16:37
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit style for 3 sets of each

Bench press 205lbs x 3 for 3 sets 195lbs x 3 for 2 sets
Incline dumbbell bench 65lbs x 10 for 3 sets
Dumbbell rows 65lbs x 10 for 3 sets
Dumbbell fly 50lbs x 10 for 3 sets
Dumbbell Back fly 20lbs x 10 for 3 sets
Lat pull down 165lbs x 10 for 3 sets
Ab workout 3 sets of 20 hanging leg raises, crunches, oblique side bends with 45lbs

Tuesday
2 mile run in 15:55
20 jumping jacks
20 body weight squats
20 hanging leg raises circuit style for 3 sets of each

Leg extension 145lbs x 10 for 3 sets
Leg curl 105lbs x 10 for 3 sets
Standing calf raises 230lbs x 10 for 3 sets
Leg press 450lbs x 10, 540lbs x 10, 630lbs x 10, 720lbs x 10
Seated calf raises 105lbs x 15 for 3 sets
5 minute circuit Ab workout 30 sec climber, 30sec plank, 30 crunches no breaks for 5 minutes


Been two of the best days I've ever had so far, won the NYNY essay contest, beyond stoked. My okra and corn have sprouted in my garden, got a nice talk from my boss
About being promoted to general manager soon, been waitin on that. Things are looking even more up than before. Feelin like the king of the world


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 Post subject: Re: Kane's Training Journal
PostPosted: Fri Apr 13, 2012 9:09 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Wednesday
2 mile run 13:57 second mile was 6:01, pretty stoked on that.
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit style for 3 sets of each

Preacher curl 100lbs x 10 for 3 sets
Dips 3 x 20 superset with preacher
Hammer curl 30lbs x 10 for 3 sets
Overhead single dumbbell extension 70lbs x 10 for 3 sets superset with hammer
Skull crusher 60lbs x 10 for 3 sets
Concentration curl 25lbs x 10 for 3 sets superset with crushers

Circuit workout for abs 5 minutes of climbers, planks, and crunches in 30 sec intervals

Thursday
14 mile run in 1:57:21
Longest run I've ever done, finished the 13.1 in 1:49:20
Considering training for a half marathon or even a full marathon.
Did a few sets of 50 push ups in the morning and one before bed

Friday
75 jumping jacks
75 body weight squats
75 hanging leg raises (ran late for my workout, had to burn through to catch my partners)

Dumbbell front shoulder raises 25lbs x10 for 3 sets
Dumbbell lateral raises 25lbs x 10 for 3 sets
Rear delt raises 20lbs x 10 for 3 sets
Seated dumbbell shoulder press 60lbs x 10 for 3 sets
Dumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press

Ab workout hanging leg raises 3x 20
Oblique side bends 45lbs x 20 for 3 set
Crunches 3 x 20
Going to get my run in tonight after work it'll be around 3-4 miles at about a 6mph pace.

Fell behind on my online journal due to work, always recommend keeping a written, helps me a ton


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Apr 17, 2012 3:28 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
What's up, Boss?

I'll be getting your prize package in the mail by tomorrow!

It's going to be a pretty good-sized box!

Keep an eye out for it. It will be coming via FedEx rather than the usual USPS.

Thank you again. All the very best!

-Robert

_________________

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


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Apr 17, 2012 9:17 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Hey Robert,
Stoked to get it man. I'm sure it'll be like x-mas morning for me. Thanks a ton again, for all
Of the support and the challenges. This site is doing a lot for me.

Monday
1 mile run 8:20 (knee is still sore from last week's run)
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit style for 3 sets of each

Bench press 195lbs x 5 for 5 sets
Incline dumbbell bench 65lbs x 10 for 3 sets
Dumbbell row 65lbs x 10 for 3 sets supersets with incline
Dumbbell chest fly 50lbs x 10 for 3. Sets
Dumbbell back fly 20lbs x 10 for 3 sets superset with chest fly
Lat pull down 170lbs x10 for 3 sets
Circuit Ab workout 5 minutes, 30sec plank, 30sec
Climber, 30sec crunches.

Tuesday
2 mile run 15:03
Got a knee brace, feels a little better
25 jumping jacks
25 body weight squats
25 push ups circuit style for 3 sets of each

Leg extension 145lbs x 10 for 3 sets
Leg curl 110lbs x 10 for 3 sets
Standing calf raises 230lbs x 12 for 3 sets
Leg press 540lbs x 10 for 3 sets
Seated calf raises 115lbs x 10 for 3 sets
Circuit for the first 3 workouts
Ab workout
Hanging leg raises 3 x 20
Oblique side bends with 45lbs x20 for 3 sets
Crunches 3 x 20

Also got approached by another guy about my vegan bodybuilding shirt, said he was new to the area and wanted to change his diet all the way over. Nice guy named Philip, hopefully he'll join the forum this week. Having lunch with him Friday possibly to talk about how being vegan has changed me and been beneficial to my fitness. Stoked on that


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 Post subject: Re: Kane's Training Journal
PostPosted: Tue Apr 17, 2012 10:41 pm 
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Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Awesome stuff!

Great to hear it!

_________________

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


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 Post subject: Re: Kane's Training Journal
PostPosted: Fri Apr 20, 2012 9:40 pm 
Offline
Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Wednesday
2 mile run in 13:59
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit style for 3 sets of each

Straight bar cable curl 90lbs x 10 for 3 sets
Triceps rope extension 85lbs x 10 for 3 sets superset with straight bar
Hammer curl 30lbs x 10 for 3 sets
Overhead tricep dumbbell ext 70lbs x 10 for 3 sets superset with hammer
Concentration curl 25lbs x 10 for 3 sets
Skull crushers 60lbs x 10 for 3 sets superset with concentration
Preacher curls 100lbs x 10, 100lbs x 5, 90lbs x 5, 90lbs x 10
Dips 3 x 20 superset with preacher curls
Ab workout 5 minute circuit planks, climbers, crunches.

Thursday
10 mile bike ride 35:07
3 mile run 23:37
Ab workout 5 minute circuit planks, climbers, and crunches
Oblique side bends with 45lbs x 20 for 3 sets

Friday
3 mile run 23:54
25 jumping jacks
25 body weight squats
25 push ups circuit style for 3 sets

Dumbbell front shoulder raises 20lbs x 10 for 3 sets
Dumbbell lateral shoulder raises 20lbs x 10 for 3 sets
Seated dumbbell shoulder press 60lbs x 10 for 3 sets
Dumbbell shrugs 60lbs x 10 for 3 sets superset with press
Rear delt fly 20lbs x 10 for 3 sets
Ab workout hanging leg raises 3 x 20
Oblique side bends with 45lbs x 20 for 3 sets
Crunches 3 x 20


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 Post subject: Re: Kane's Training Journal
PostPosted: Mon Apr 30, 2012 12:51 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Last monday 4/23
2 mile run in 13:05 ( second mile was 5:56, fastest I've done)
25 jumping jacks
25 bodyweight squats
25 hanging leg raises circuit style for 3 sets of each

bench press 195lbs x 5 for 5 sets
incline dumbbell bench 70lbs x 10 for 3 sets
dumbbell rows 70lbs x 10 for 3 sets superset with incline
dumbbell chest fly 50lbs x 10 for 3 sets
dumbbell back fly 20lbs x 10 for 3 sets superset with chest fly
lat pulldown 175lbs x 10 for 3 sets
pull ups 5x5

ab circuit 5 minutes climbers, planks, crunches followed by oblique side bends with 45 lbs for 3 sets of 20

Tuesday 4/24
2 mile run in 15:15
25 jumping jacks
25 bodyweight squats
25 push ups circuit style for 3 sets of each

leg extension 145lbs x 10 for 3 sets
leg curl 105lbs x 10 for 3 sets
standing calf raises 230lbs x 12 for 3 sets (circuit for the first three lifts, ext, curl and calves)
seated calf raises 115lbs x 15 for 3 sets
leg press 640lbs x 10 for 3 sets

ab workout 3 sets of 25 hanging leg raises, 3 sets of 25 crunches, 3 sets of 20 oblique side bends with 45lbs

Wednesday 4/25
1 mile run 7:06
25 jumping jacks
25 bodyweight squats
25 hanging leg raises circuit style for 3 sets

straight bar cable curl 90lbs x 10 for 3 sets
triceps rope ext 90lbs x 10 for 3 sets superset with straight bar
hammer curl 30lbs x 10 for 3 sets
overhead dumbbell ext 65lbs x 10 for 3 sets superset with hammer
concentration curl 25lbs x 10 for 3 sets
skull crushers 60lbs x 10 for 3 sets superset with concentration
preacher curl 100lbs x 10 for 3 sets
dips 3 x 20 superset with preacher

ab workout circuit 5 minutes with climbers, planks and crunches followed by 3 sets of 20 oblique side bends with 45lbs

Thursday 4/26
60 minute run for 7.56 miles
ab workout circuit for 5 minutes planks, climbers, and crunches. oblique side bends with 45lbs for 3 sets of 20

Friday 4/27
3 mile run in 23:45
25 jumping jacks
25 bodyweight squats
25 push ups circuit style for 3 sets of each

dumbbell front raises 25lbs x 10 for 3 sets
dumbbell lateral raises 25lbs x 10 for 3 sets
seated dumbbell shoulder press 60lbs x 10 for 3 sets
dumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press
rear delt raises 25lbs x 10 for 3 sets
ab workout 3 sets of 25 hanging leg raises, 3 sets of 25 crunches, and 3 sets of 20 oblique side bends with 45 lbs

Monday 4/30
bike for 4 miles in 14:40
25 jumping jacks
25 bodyweight squats
25 hanging leg raises circuit style for 3 sets of each

bench press 205lbs x 5 for 3 sets 200lbs x 5 for 2 sets
incline dumbbell bench 70lbs x 10 for 3 sets
dumbbell row 70lbs x 10 for 3 sets (no supersets today)
chest fly 50lbs x 10 for 3 sets
back fly 25lbs x 10 for 3 sets
pull ups 5 sets of 10

ab circuit 5 minutes planks, climbers, and crunches followed by 3 sets of 20 oblique side bends with 45 lbs


......Finally got back to logging it all online. Last week was my girlfriend's birthday so I took her out of town for a few nights in Atlanta. fell behind due to extra hours at work and being on my trip. Never missed my workouts though. While in Atlanta we stopped in a bike shop in Decatur, I saw Vega through the window and decided to check it out. First time I've seen Vega near my area. The guys that worked there were really friendly and talking to them has inspired me to start training for a triathlon, before 2012 is over I want to compete in one or two triathlon sprint races and maybe an Ironman 70.3 towards the end of the year.


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 Post subject: Re: Kane's Training Journal
PostPosted: Mon Apr 30, 2012 5:35 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Kane! Congratulations again on winning the essay contest! You rocked it!

Hope you're still feeling like "king of the world"! :D


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 Post subject: Re: Kane's Training Journal
PostPosted: Sun May 06, 2012 1:43 am 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Tuesday
7 mile bike 27:37
25 jumping jacks
25 body weight squats
25 push ups circuit style for 3 sets

Leg extensions 150lbs x 10 for 3 sets
Leg curls 105lbs x 10 for 3 sets
Standing calf raises 250lbs x 12 for 3 set( circuit for extensions, curls and calves)
Leg press 640lbs x 10 for 3 sets
Seated calf raises 115lbs x 15 for 3 sets
5 minute ab circuit planks, crunches, and climbers

Wednesday
5 mile bike 20: 56
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit for 3 sets of each

Preacher curls 80lbs x 15 for 3 sets
Dips 3 x 20 superset with preachers
Straight bar cable curl 90lbs x 10 for 3 sets
Triceps rope extension 90lbs x 10 for 3 sets
Hammer curls 30lbs x 10 for 3 sets
Overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer
Skull crusher 60lbs x 15 for 3 sets
Concentration curls 25lbs x 10 for 3 sets
Ab circuit 5 min planks, crunches and climbers

Thursday
5 mile bike 18:50
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit for 3 sets of each

Dumbbell front raises 25lbs x 10 for 3 sets
Dumbbell lateral raises 25lbs x 10 for 3 sets
Dumbbell seated shoulder press 65lbs x 10 for 3 sets
Dumbbell shrugs 65lbs x 10 for 3 sets supersets with shoulder press
Rear felt raises 25lbs x 10 for 3 sets
Ab circuit 5 minutes planks, crunches and climbers

No Friday workout. My right knee is killing me. Has been for
Weeks, and I haven't been very smart about it. I've gone to strictly biking for cardio to decrease impact on it but I need more rest and to keep off of it. Hopefully the extra rest day will help.


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 Post subject: Re: Kane's Training Journal
PostPosted: Mon May 07, 2012 11:44 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Yikes! Take care of that knee, buddy.


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 Post subject: Re: Kane's Training Journal
PostPosted: Fri May 25, 2012 3:51 pm 
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Rabbit

Joined: Sat Dec 24, 2011 8:42 pm
Posts: 83
Been slacking on my journaling pretty bad. I plan to pick it back up this coming week. I've been struggling with my knee injury, finally noticing improvements. I've been keeping with my routine with the exception of a heavy cardio day on Thursday. I use Thursday as an extra rest day for now. My body is sending me clear signals to take it easy. Finally not being stubborn about it. On a lighter note, I bought a juicer and my girlfriend and I are trying new juices and prepping for a small juice fast


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