Randall's Log: Getting in shape for graduation and Jiu Jitsu

[xdarthveganx]

Cardio
20 min

Superset:
Leg Extensions
3 sets to failure in 18-20 full and partial reps

Seated Leg Curl
3 sets to failure in 12-15 reps



Superset:
Leg Press
4 sets to failure in 50 reps

Lying hamstring curl
4 sets to failure in 18-20 reps


Cardio
20 min

[xdarthveganx]

Progress pics day 15. Weight 271. I only lost another .6 pounds this week, but I have to trust in the process. I am still working hard and eating clean. Anyone have any thoughts on the slow weight loss? Either way, I think the progress pics look pretty good for only 2 weeks.

[xdarthveganx]

Chest & Triceps:

Cardio
20 min

Dumbbell Bench Press
2 warm up sets of 8-10 reps
2 sets to failure in 6-8 reps

Straight-Arm Dumbbell Pullover
1 warm up set of 8-10 reps
2 sets to failure in 10-12 reps

Incline Dumbbell Flyes
2 sets to failure in 10-12 reps
1 drop set to failure

Cable Rope Overhead Triceps Extension
1 set to failure in 12-15 reps
2 drop sets to failure

Dips - Triceps Version (Machine assisted)
3 sets to failure in 10 reps

Lying Dumbbell Tricep Extension
3 sets to failure in 10-12 reps

Was supposed to do push ups but they were out of the question.

Machine Bench Press
3 sets of 8-10 to failure
1 drop set

Cardio
20 min

Twists
150 reps

[xdarthveganx]

Back & Biceps:

Cardio
5 min


Reverse-Grip Pulldowns
1 warm up set of 10-12 reps
3 sets to failure in 10-12 reps

Wide-Grip Lat Pulldown
3 sets to failure in 10-12 reps

Bent Over Two-Dumbbell Row
3 sets to failure in 8-12 reps

V-Bar Pullup (Machine Assisted)
3 sets to failure in 10-12 reps

Dumbbell Alternate Bicep Curl
3 sets to failure in 8-12 reps

One Arm Dumbbell Preacher Curl
3 sets to failure in 8-12 reps

Spider Curl
3 sets to failure in 8-12 reps

Cardio
25 min

Twists
150 reps

[xdarthveganx]

Today is a rest day, nothing but 45 minutes of cardio.

[xdarthveganx]

Shoulders

20 mins cardio


Superset:


Side Lateral Raise
3 sets to failure in 12 reps

Front Dumbbell Raise
3 sets to failure in 12 reps


Resume normal sets:


Dumbbell Shoulder (Overhead) Press
1 warm up set of 8-10 reps
3 sets to failure in 12-15 reps

Laying Delt raise
3 sets to failure in 12-15 reps

Machine Sitting Delt Raise
3 triple drop sets (12x60, 12x30, 12x15)

20 Mins Cardio

150 Twists

[robert]

Randall,

You're the person who introduced me to the music by Dead Prez. I wanted to thank you and let you know I met them last night and kicked it with Stic Man for a brief while backstage after the show.

Awesome to see them live and talk about a lot of progressive stuff. Stic even performed Back On My Regimen and talked about being clean and sober and his commitment to health and fitness. It was pretty awesome!

Just wanted to say thanks! It was an honor to meet Stic last night!

[xdarthveganx]

Hey Robert, glad to hear it. That sounds awesome.


Anyway, back to my log.

I've decided that I can't afford to keep having Vega twice a day. I am changing it up a bit.

My breakfast today and for the foreseeable future is

1 cup oatmeal
1/2 scoop true protein custom mix
cinnamon
2 packets stevia

Doesn't taste great but it gets the job done.

[xdarthveganx]

Gotta plan ahead if you want results!

Sadly that is only enough for 3 days!

[xdarthveganx]

Calves and Abs

Cardio
20 min

150 twists

Standing Calf Raises
1 warm up set of 8-10 reps
5 sets to failure in 20 reps

Sit-Up
3 sets to failure

Cardio
20 min

Twists
150 reps

[xdarthveganx]

Leg Workout:

Cardio
20 min

Leg Extensions
2 warm up sets of 8-10 reps
1 drop set of 100 total reps

Leg Press
2 warm up sets of 8-20 reps
3 rest-pause sets to failure in 30 reps

Lying Hamstring Curl
1 warm up set of 8-10 reps
3 sets to failure in 20 reps

Hack Squat
2 warm up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps

Cardio
20 min

Twist
150 reps

[kareno]

Hey Randall, what is the program you're following?

[xdarthveganx]

Progress pics day 21. Weight this morning was 269.0lbs



The program I'm following is this one sans the diet (obviously) although I am following the same principals diet wise and simply eating vegan food.

http://www.bodybuilding.com/fun/kris-ge ... ainer.html

[xChrisZx]

The Kris Gethin plan is awesome. I was doing it earlier this year and it was awesome. Sadly I fell off at week 9-10 and never got back on track until now.

Keep up the great work dude!

[xdarthveganx]

Today was another rest day, 40 mins of cardio. I also rolled a bit (jiu jitsu) last night and this morning. I now have a bruised rib that hurts quite a bit haha.