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Squat, bench, DL & occasional running


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SATURDAY 29th JUNE

 

PRE-WO:

 

http://www.veganbodybuilding.com/forum/download/file.php?id=1436

 

 

____________________

 

ARMS

40mins (excluding cardio)

Cable pushdowns (2 sets, 12/12)

CGBP (3 sets, 10/8/8)

Standing EZ Bar French Press (2 sets, 10/10)

D.Bell Hammer curls (2 sets, 10/10)

SUPERSET

Pullups (2 sets, 8/6)

Cable curls (2 sets, followed by a drop-set of 3 sets)

 

CARDIO

Stationary bike ~ Duration: 10mins / Ave spd: 27.6kph / Distance: 4.6km

____________________

 

 

POST-WO:

Vege protein shake (pea protein isolate) + 5g D-Ribose

2 x Kre-Alkalyn

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Man, that was good fun! One hour of technical running in the trails and pitch black of the Port Hills with around 20 people, all up we covered 8.5km including stops (and a lot of climbing and clambering).

 

1013900_587096904646739_1323098425_n.jpg

 

So that's the running done and dusted, back in the gym from tomorrow...

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MONDAY 1st JULY

 

PRE-WO:

 

1005690_10151570222388720_843327127_n.jpg

 

 

____________________

 

BACK

55mins

Chinups (3 sets, 8/8/6)

Conventional DL's (4 sets, 12/10/10/8)

BB Rows (3 sets, 10/10/8)

CG Cable rows (2 sets, 10/10)

D.Bell pullovers (2 sets, 10/8)

____________________

 

 

POST-WO:

Vege protein shake (pea protein isolate) + 5g D-Ribose

2 x Kre-Alkalyn

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Have to meet up this afternoon with the builders, aparrently they're ready to start with the earthquake repairs to our house which is close to $100k now. Presuming that we'll be moving out for 6-8 weeks while it all gets fixed up, but I'm hoping I can keep the training regular and uninterrupted.

 

So I'm just going to work a half day at the store today, looking forward to hitting some upper body later this afternoon

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FRIDAY 5th JULY

 

SHOULDERS/BACK/BICEPS

BW: 137

45mins

 

Strict standing OHP: BAR x 12 / 55 x 10 / 66 x 10

SUPERSET

Side plate raises: 11lb plate x 12 (3 sets)

1 x Arm D.Bell clean & Press: 57 x 6 (2 sets)

Conventional DL's: 132 x 12 / 176 x 10 / 220 x 8

SUPERSET

1 x Arm D.Bell rows, palms facing out: 57 x 12 / 57 x 12 / 66 x 10

EZ Bar curls: 55 x 10 / 66 x 10 / 77 x 10

Seated D.Bell curls: 18 x 10 (3 sets)

Hammer curls: 26 x 6 (2 sets)

____________________

 

 

POST-WO:

Vege protein shake (pea protein isolate) + 5g D-Ribose

4 x Kre-Alkalyn

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MONDAY 8th JULY

 

PRE-WO:

 

Large espresso

 

CHEST

BW: 140

35mins

 

Bench: BAR x 15 / 88 x 12 / 132 x 10 / 143 x 7

Decline D.Bell press: 44 x 12 / 53 x 10 / 57 x 8

SUPERSET

Broomstick oblique twists: 60secs (3 sets)

WG dips, slight lean forwards: 10 (3 sets)

Hammer Strength Incline chest press: 1PPS x 10 / 1PPS x 10 / 1.5PPS x 6

Hanging knee raises: 5 x mid / 5 x right / 5 x left (2 sets)

____________________

 

 

POST-WO:

Vege protein shake (pea protein isolate) + 5g D-Ribose

4 x Kre-Alkalyn

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Its just amazing to see an athlete so strong and so swift . You are truly an inspiration MF .

Thanks captfit, although I think that's an overtstatement. If you see me run I'm about as swift and graceful as a rhino trying to sprint

Rhinos might not be swift and graceful, but once they get up to speed there are few things that can stop them!

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Have to meet up this afternoon with the builders, aparrently they're ready to start with the earthquake repairs to our house which is close to $100k now. Presuming that we'll be moving out for 6-8 weeks while it all gets fixed up, but I'm hoping I can keep the training regular and uninterrupted.

 

So I'm just going to work a half day at the store today, looking forward to hitting some upper body later this afternoon

 

Damn, sorry to hear that! Is this from a recent quake or something a while back? It seems New Zealand gets a lot of quakes, similar to here in California. Glad you and yours are alright, though!

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Damn, sorry to hear that! Is this from a recent quake or something a while back? It seems New Zealand gets a lot of quakes, similar to here in California. Glad you and yours are alright, though!

We had our major one (luckily at 4.30am) a few years back, was a magnitude 7.1 and amazingly nobody was killed. Then we had one fairly recently in February where around 185 people died, I lost about 20 of my work colleagues as the building where I used to record my TV spot every week collapsed. That quake happened a day before I was due to go on, I've had to deal with a lot of guilty emotions, then the grief with the loss of my friends. I'm good now though, will be nice to get the house all fixed up after all this time

 

419625_10151490051853720_224286886_n.jpg

 

348_30782463719_5111_n.jpg

 

That was then, this is now and thankfully time is a great healer. Onwards and upwards.

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WEDNESDAY 10th JULY

 

PRE-WO:

 

934621_487314974679246_2047874125_n.jpg

 

ARMS

BW: 140

40mins

 

EZ Bar curls: 55 x 12 / 66 x 12 / 77 x 12

Hammer curls: 22 x 10 / 26 x 8 / 31 x 6

SUPERSET

CG Pullups, palms facing inwards: 6 / 6 / 6

Cable curls, rope attachment: 33 x 10 / 46 x 7

CGBP: 88 x 10 / 110 x 8 / 132 x 8

D.Bell Spoon presses: 53 x 10 / 62 x 8

Dips: 20 / 15 / 15

____________________

 

 

POST-WO:

Vege protein shake (pea protein isolate), 1 tsp greens + 5g D-Ribose

4 x Kre-Alkalyn

 

http://www.davedraper.com/fusionbb/fbbuploads/med_1329945462-1.jpg

 

60mins LATER:

 

http://www.davedraper.com/fusionbb/fbbuploads/med_1331853214-Pre_WO.jpg

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SATURDAY 13th JULY

 

PRE-WO:

 

1001136_488417864568957_1115221400_n.jpg

 

LEGS

BW: 140

60mins

 

CARDIO (LIGHT WARMUP)

Stationary bike ~ Duration: 10mins / Ave spd: 25.4kph / Distance: 3.8km

 

Seated leg curls: 53 x 12 (2 sets)

Leg extensions: 53 x 12 (3 sets)

Leg press: 2PPS x 10 / 3PPS x 12 / 4PPS x 15

Squats (relearning with a wider stance): BAR x 10 / 88 x 10 / 110 x 8 / 132 x 8

SLDL w Kettlebells: 44 x 12 (2 sets)

Conventional DL's: 132 x 12 / 132 x 12 / 176 x 12 / 220 x 10

 

POST-WO:

 

935833_10151589642263720_462137806_n.jpg

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