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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Sep 13, 2012 1:02 pm 
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Manatee
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Posts: 453
10/09/2012

Back & Traps

Deadlifts 8 x 0lbs, 6 x 50lbs, 8 x 60lbs, 8 x 60lbs, 8 x 60lbs
Go up to 65lbs next week, excellent concentration on the muscle group and really made my back work.

Bent Over Row 6 x 50lbs, 6 x 50lbs
Go up to 55lbs

Cable V Row 6 x 85lbs, 8 x 125lbs, 8 x 125lbs
Excellent arch of the back at the top of the movement and great lean on the negative phase, go up to 130lbs.

Pull Ups 5 x 0lbs, 5 x 0lbs

Cardio
Rec Bike
Level 3
Distance 6.45

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Sep 13, 2012 1:08 pm 
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Manatee
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Posts: 453
11/09/2012

Abs, Calves & Shoulders

Cable Crunches 10 x 45lbs, 10 x 60lbs, 10 x 60lbs
Stay on 60lbs

Weighted Leg Raises 6 x 15lbs, 6 x 15lbs
Stay on 15lbs

Seated Calf Raises 8 x 90lbs, 8 x 110lbs, 8 x 110lbs
Go up to 120lbs

Leg Press Calf Raises (1 at a time) 8 x 180lbs, 8 x 180lbs
Go up to 190lbs

Standing Calf Raises (DB on step) 8 x 20lbs
Go up 25lbs

H/S Shoulder Press 4 x 100lbs, 8 x 130lbs, 7 x 130lbs
Go up to 135lbs

Side Raises 7 x 20lbs, 7 x 20lbs
Go up to 22.5lbs

Rear Delts 8 x 90lbs, 7 x 90lbs
Go up to 95lbs

Cardio
Rec Bike
Level 3
Distance 6.59

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Sep 13, 2012 1:11 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
12/09/2012

Legs

Squats 8 x 0lbs, 7 x 50lbs, 6 x 75lbs, 6 x 75lbs, 6 x 75lbs, 6 x 75lbs,
Go up to 80lbs

Stiff Leg Deadlifts 6 x 50lbs, 6 x 70lbs, 6 x 70lbs
Go up to 75lbs

DB Lunges 6 x 15lbs, 6 x 15lbs
Go up to 17lbs

Cardio
Rec Bike
Level 3
Distance 6.82

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Sep 13, 2012 1:14 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
13/09/2012

Chest

H/S Chest Press 8 x 50lbs, 4 x 90lbs, 6 x 130lbs, 5 x 130lbs, 4 x 130lbs
Stay on 130lbs

Barbell Incline Press 6 x 50lbs, 6 x 55lbs, 6 x 60lbs
Go up to 65lbs

Dips 6 x 0lbs

Cardio
Rec Bike
Level 3
Distance 7.06

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Oct 12, 2012 6:19 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
12/10/2012

Abs & Arms

Ball Crunches – 15, 15, 15
Leg Raises –
Lying Tricep Extension – 0/8, 30/6, 50/6, 50/6, 50/6. Go up to 55lbs.
Cable Pushdown – 70/6, 70/6. Go up to 75lbs.
Seated DB Tricep Extension – 47/6. Go up to 50lbs.
Barbell Curls – 40/4, 60/6, 60/5, 60/5. Stay on 60lbs and control the weight on the way down and explode on the way up and get the 6 reps.
Curl Bar Curls – 50/6, 50/6. Go up to 55lbs.
Cable Wrist Curls – 30/8, 35/8. Go up to 40lbs.
DB Wrist Curls – 60/10, 60/8. Go up to 65lbs.

Cardio
Bike
Level 7
Distance 13.5

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Oct 15, 2012 1:14 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
15/10/2012

Back

Deadlifts – 0/6, 50/6, 90/2, 100/6, 100/6, 100/6. Go up to 105lbs.
Bent Over Row – 80/4 ½, 80/5, 80/4. Stay on 80lbs.
Cable Row – 120/4, 150/6, 150/4. Stay on 150lbs.
Pull Ups – 0/8, 0/6.

Cardio
Run
Level 4.8
Distance 1.55

Legs still sore from workout on Saturday, did not want to cycle today really want to go for a run and it felt great I really enjoyed it.
Look into using high intensity running as my new cardio as I enjoy it.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Oct 16, 2012 8:22 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
16/10/2012

Abs, Calves & Shoulders

Cable Crunches – 65/12, 65/12. Go up to 70lbs.
Weighted Leg Raises – 12/12, 12/8. Stay on 10lbs.
Seated Calf Raises – 90/8, 175/6, 175/6. Stay on 175lbs.
Leg Press Calf – 245/7, 245/7. Go up to 250lbs.
Hammer Strength Shoulder Press – 110/6, 150/6, 150/6. Go up to 155lbs.
Side Raises – 25/6, 25/6. Go up to 27lbs.
Rear Delts – 115/6, 115/6. Go up to 120lbs.

Cardio
Run (Min/Speed)
1/4, 2/4, 3/5, 4/6, 5/7, 6/8,
7/5, 8/6, 9/7, 10/8,
11/5, 12/6, 13/7, 14/8,
15/5, 16/6, 17/7, 18/8, 19/9, 20/4
Level 7
Distance 2
Incline 0.5%
Go up by 0.1 mph, start on 4.1 etc…

Awesome run, I absolutely loved it and found my passion for cardio again in running. I can’t wait to smash my record again tomorrow.
My weights were good, Portia trained with me today and having someone watch over me helped loads as she pointed out I can lift so much more than I am currently lifting, I think I am selling myself short, or I was.
I have still have room for improvement.

Intensity 7/10
Why?
I definitely need to be more mentally strong and believe in myself, I am strong I can do better I just need to realise this.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Oct 17, 2012 2:16 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Keep up the good work in here Matt, some nice training sessions.

Do you still record your nutrition in your log? I remember you used to list everything in detail and it was pretty cool reading through it ~ gave me a few ideas of things to try out.

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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Oct 19, 2012 3:41 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Mini Forklift Ⓥ wrote:
Keep up the good work in here Matt, some nice training sessions.

Do you still record your nutrition in your log? I remember you used to list everything in detail and it was pretty cool reading through it ~ gave me a few ideas of things to try out.


Hey MF, thanks for the message.
Had a pretty busy time at work over the last month so let my online journalling slip a bit. Still been hitting the gym and writing it in my note pad old skool style. I am making more of an effort now to get my workouts on here and after your comment i will make an effort to get my nutrition on here too.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Oct 19, 2012 3:42 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
17/10/2012

Legs

Squats – 0/6, 50/6, 70/4, 100/6, 100/6, 100/6. Second warm up set go up to 90lbs and working set up to 105lbs.
Stiff Leg Deadlifts – 0/6, 60/4, 95/6, 95/6. Go up to 100lbs.
Lunges – 25/6, 25/6. Go up to 27lbs.

Cardio
Run
Level 4.1 – 9.1. Go up to 4.2 – 9.2.
Distance 2.09

Legs feel great today, going lower on squats really makes my quads work which is what I need, keep it up.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Oct 19, 2012 3:46 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
18/10/2012

Chest

Barbell Bench Press – 50/8, 90/4, 105/4, 105/5, 105/4. Stay on 105lbs and get 6 reps.
Incline Barbell Bench Press – 80/5, 80/4, 80/4. Stay on 80lbs and bring the bar to my chest for a full stretch and get 6 reps.
Dips – 0/11. Add on a 5lbs weight.

Cardio
Run
Level 4.2 – 9.2, go up to 4.3 – 9.3
Distance 2.15

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Sun Oct 21, 2012 11:54 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
19/10/2012

Abs & Arms

Ball Crunches – 15, 15, 15
Leg Raises –
Lying Tricep Extension – 0/10, 30/4, 55/5, 55/4, 55/4. Stay on 55lbs.
Cable Pushdown – 75/6, 75/6. Go up to 80lbs.
Seated DB Tricep Extension – 50/6. Go up to 52lbs.
Barbell Curls – 50/3, 60/6, 60/6, 60/6. Stay on 60lbs, I felt that I didn’t fully control the weight and there was too much cheating and nbot enough muscle connection.
Curl Bar Curls – 55/3, 55/4. Stay on 55lbs.
Cable Wrist Curls – 40/8, 40/8. Go up to 42lbs.
DB Wrist Curls – 65/8, 65/8. Stay on 65lbs.

Cardio
Run
Level 4.3 – 9.3
Distance 2.18 Miles

Still have slight strain on my groin when performing leg raises so I just left them out again and will keep an eye on this.
Excellent workout and felt great and really focussed, 8/10.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Oct 22, 2012 5:51 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
22/10/2012

Back

Deadlifts – 0/6, 50/6, 70/4, 105/6, 105/6, 105/6. Go up to 110lbs.
Bent Over Row – 50/6, 80/6, 80/6. Go up to 85lbs.
Cable Row – 120/3, 150/6, 145/6. Stay on 145lbs.
Pull Ups – 0/7, 0/5.

Cardio
Run
Level 3.4, 5.4 - 9.4
Distance 2.16

Really happy with the mind muscle connection today, my Back feels awesome. My cable rows felt like I was stopping short so I lowered the weight and will use that weight again next week and make sure I am getting the full range of motion before increasing the weight. 8/10

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Oct 23, 2012 3:15 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
23/10/2012

Abs, Calves & Shoulders

Cable Crunches – 50/8, 70/12, 70/12. Go up to 72lbs.
Weighted Leg Raises – 10/10, 10/10. Go up to 12lbs.
Seated Calf Raises – 90/8, 140/3, 175/8, 175/8. Go up to 180lbs.
Leg Press Calf – 250/8, 250/8. Go up to 260lbs.
Hammer Strength Shoulder Press – 110/4, 155/6, 155/6. Go up to 160lbs.
Side Raises – 27/6, 27/6. Stay on 27lbs.
Rear Delts – 120/5, 120/5. Go up to 120lbs.

Cardio
Run (Min/Speed)
Level 3.5/5.5 – 9.5
Distance 2.19
Incline 0.5%

Side Lateral raises need to be controlled better.
Really happy with all other exercises.
Changed my pre and post workout meals as an experiment, I made a smoothie consisting of protein powder, spinach, some fruit and water. I felt so much lighter and energetic, I had also had a great nights sleep so maybe that was part of it but I was finding having oats in the morning was too heavy.
I really enjoyed the smoothie and will keep with it for now I just feel full of energy.
Intensity 9/10.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Oct 26, 2012 2:12 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
26/10/2012

Chest

Barbell Bench Press – 50/7, 90/3, 105/6, 105/6, 105/6. Go up to 110lbs.
Incline Barbell Bench Press – 80/5, 80/5, 80/4. Stay on 80lbs and bring the bar to my chest for a full stretch and get 6 reps.
Dips – 5/6.

Cardio
Run 20 Mins
Level 5.4
Distance 1.67

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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