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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jul 19, 2013 10:56 am 
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Got to train twice this week at my favorite gym when travelling to visit Lisa's family - Webb's World of Fitness in Penn Hills. This is a great gym, typical old school bodybuilding type of place. Two big power racks, tons of free weights and Hammer Strength, and chalk marks on the bars. BOOM!

Wednesday, 7/17/13 - Lower Body

1. squat: 125x5, 140x5, 160x10
2. deadlift: 155x5, 185x5, 205x5
3a. 45 degree back raise: 4x10-15
3b. calves: 4x15
3c. pulldown abs: 4x20

Thursday, 7/18/13 - Upper Body

1. bench press: 95x5, 105x5, 125x10
2a. press: 55x5, 65x5, 75x10
2b. chins: 25 reps
3. Hammer Strength row: 90x15, 140x12, 160x10 / 2 sets
4a. lateral raise: 4x10-15
4b. DB curl: 4x8-15
5a. face pulls: 3x15-20
5b. pushdown: 3x20-50

Hitting the PGH Casino today, then back on the road to the ATL!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Jul 23, 2013 1:02 pm 
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Location: Atlanta, GA
Got back to Atlanta this past weekend after 10 days of travelling through PA. Back to the home gym and Taiji class!

Monday, 7/22/13
I had Taiji class at the Shaolin Institute in the morning, we focused on qigong and taiji push hands, then did my strength training in the afternoon.

1. squat: 145x5, 160x3, 180x6
2. 2-kb long cycle (clean & jerk): wave 1 - 16kg x 9/1:00, 20kg x 8/1:00, 24kg x 7/1:00; wave 2 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 7/1:00; wave 3 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 6/1:00
3a. GHR: 3x8
3b. weighted ab bench: 3x15

Tuesday, 7/23/13
Started the morning off with lots of qigong, taiji and meditation...

1. bench press: 105x5, 120x3, 135x6 (super-setted band pull-aparts for 10-12 with every set of bench)
2a. lat pulldown: 4x12-15
2b. incline dumbbell bench: 3x15
3a. pushdown: 3x15
3b. dumbbell curl: 3x10
3c. lateral raise: 3x10
4. kettlebell snatch: 16kg x 40+40 / 5:00

Done! Feels good to be back!!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 09, 2013 3:23 pm 
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
This week's training

8/5/13
1. kettlebell long cycle: 12kg x 20/2:00, 16kg x 17/2:00, 20kg x 8/1:00, 24kg x 12/2:00
2. squat: 145x3, 160x3, 180x3
3a. GHR: 3x10
3b. pulldown abs: 3x15

8/6/13
1. bench press: 105x3, 115x3, 130x8 (super-setted band pullaparts x 10 reps per set of bench)
2a. incline bench: 65x10, 80x8, 95x6, 105x6
2b. lat pulldown: 4x10-15
3a. db curl: 4x6-12
3b. db lateral raise: 4x8
4. kettlebell snatch: 16kg x 35+35 / 5:00
*running: 20:00 of alternating walk / run intervals

8/8/13
1. kettlebell long cycle: 24kg x 15 / 3:00, 16kg x 24 / 3:00
2. deadlift: 180x3, 200x3, 225x3
3a. barbell row: 135x8 / 3
3b. reverse hyper: 3x10
4. reverse sit-up: 3x12

8/9/13
1. press: 65x3, 75x3, 85x8 (super-setted w/ chins x 3 reps for set for 18 total reps)
2a. close grip bench press: 95x8 / 3
2b. seated row: 4x10-15
3a. pushdowns: 4x12
3b. curls: 4x8
3c. laterals: 4x8

*Qigong and Taiji practice daily.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 16, 2013 4:40 am 
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Great stuff man, you are getting some good workouts in that's for sure Scott.

Do you mind elaborating on what the Qigong and Taiji practice is? Thanks, have a great weekend MF.

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 16, 2013 7:06 am 
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Location: VA, U.S.
Your training is incredibly balanced, very awesome stuff in here Scott. Keep up the great work.

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My goal is to become the biggest and best natural bodybuilder of all time, and I'm gonna do it vegan.


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Sat Aug 17, 2013 5:07 pm 
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Nice training routines. I haft to admit I just had to google taiji... interesting stuff, looks like the term covers a wide range of things.


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Aug 22, 2013 9:02 pm 
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Posts: 184
Location: Atlanta, GA
Thanks guys! Sorry for not updating lately - I've been pretty busy with work and some projects.

Qigong and Taiji... Qigong is energy work (qi - energy; gong - work -- pronounced chee-gong) it is essentially coordinating your breathing with movement for the purposes of calming your mind (almost a form of moving meditation), relaxing, and circulating your energy throughout your body. There are many different focuses with qigong, some use it to enhance martial arts abilities, some use it strictly for health purposes, etc. Taiji (short for Taijiquan - and pronounced tie-chee-chew-on) is actually a form of martial arts-considered an internal martial art (think of karate or kung fu as external), there are about 5 styles of which the Yang style is the most popular (think old people in the park practicing a synchronized movement form in super slow motion) and Chen style is the oldest form of Taiji, it combines both slow movements and fast powerful movements to display the power you are building. Taiji movements are based on combative techniques, but the intent is to cultivate and circulate energy. Basically you can't have Taiji without Qigong, but you can practice qigong without taiji. Typically the goal with qigong and taiji practice is health and longevity.

Here's my training log update from this week, switching gears with the strength and conditioning work. Bringing the focus back to the sport of kettlebell lifting and would like to specialize the deadlift for a while. I have a couple competition monkeys I want to get off my back before I totally retire! :-)

Goals: deadlift - 500; long cycle - 24kg x 55
Current Best Lifts:
1. Long Cycle: 24kgx37 (10:00) @ March 2009 Arnold (90kg+ class); 20kgx67 (10:00) @ April 2013 Punch Sarasota (85kg class); 16kgx82 @ August 2013 International Friendship Meet (185 lbs.)
2. Deadlift: 463 @ 2006 APF GA State Meet (220 lb class)

Thursday 8/22/13
bw - 184.5 lbs
dynamic warm-ups (cals, mobility), reverse hypers & lat pulldowns x 3 sets
1. deadlift: 135x5, 155x3; 190x5, 215x3, 240x1; add suit - 275x1, 295x1, 315x1, 365x1
2. long cycle: 16kg x 8,8,8,8,8 (40/5:00)
3a. seated row: 90x15 / 3
3b. reverse hyper: 70x10 / 3
3c. ab bench: 25x20 / 3
*extra stretching with the 7pm class

*Notes - so I’ve decided to get back into doing some competitions and I’ve decided to focus on kettlebell long cycle and the deadlift (powerlifting competitions allow deadlift specialist - raising my bench while pushing long cycle is a shoulder f&%$er upper and my main goal has been to get that 500 lb. deadlift monkey off my back - and at 181-185 would be even more awesome!) 55 reps in the 24kg long cycle is AKA rank 1 @ 85kg class (plan to stay 180-185).

Starting next week this is the weekly micro-cycle plan:
Monday: dynamic effort deadlifts (with chains or bands); long cycle (5-7:00 set w/ 16’s or 20’s); squat work (partials, jumping, etc.); posterior chain & abs
Tuesday: long cycle (higher volume sets working with 24’s & 16’s mainly); heavy 1-arm jerk or lockout strength/strength-endurance work; lat balance work; running
Thursday: max effort deadlift work; long cycle (5-7:00 set w/ 16’s or 20’s); deadlift supplementary work (rack pulls, deficit deadlifts, reverse band, etc.); posterior chain & abs
Friday: long cycle (higher volume sets working with 24’s & 16’s mainly); heavy 1-arm jerk or lockout strength/strength-endurance work; lat balance work; running

Tuesday 8/20/13
dynamic warm-ups (cals, mobility, club swinging, light long cycle sets)
1. long cycle: 16kg x 8,8,8,8,8 (40/5:00)
2a. chins: x 22 reps
2b. 1-arm jerk: 28kg x 6+6 / 2
3. running x 20:00
*extra ab circuit with the 7pm class x 3 rounds

Monday 8/19/13
dynamic warm-ups (cals, mobility, club swinging, light long cycle sets)
1. long cycle: 24kg x 5,5,5,5 (20/4:00) 16kg x 8,8,8 (24/3:00)
2. squat: barx10, 95x5, 115x5; 145x5, 170x3, 190x1
3a. pulldown abs (front-side): 50x15-10 / 3
3b. GHR: 3x10

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 23, 2013 9:22 pm 
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Friday 8/23/13
dynamic warm-ups and calisthenics, light double kb work
1. long cycle: 24kg x 6,6,6 (18/3:00) 16kg x 9,9,10 (28/3:00)
2a. lat pulldown: 90x15 / 3
2b. swiss bar standing press: 65x10 / 3
3a. pushdown: 50x15 / 3
3b. bent over laterals: 15x12 / 3
4. 2-kb swings super-setted w/ 1:00 of stationary bike recovery - 16kg bells x 25 / 20 / 15 / 10 / 5 - finished with 2:00 on the bike.

Been going to the Shaolin Institute every M/W/F for my Taiji class, my Shifu has been working on the Chen style long form with me and brushing up on some of my Yang style short form. In addition I'm still practicing qi gong and taiji daily on my own.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Wed Aug 28, 2013 6:15 pm 
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Training this week so far...

Wednesday 8/28/13
*Notes: back is feeling much looser today, still plan to de-load through the rest of the week. Maybe some lighter long cycle work tomorrow and some light squats and deadlifts, and a light upper body workout on Friday.

Lisa and I went biking at the Suwanee Greenway Trail for 60:00 after Taiji class today. Taiji has been great, I’ve been reviewing the Chen-style short form with my teacher.

Tuesday 8/27/13
*Notes: Back is still a little jacked up today. I think pushing 4 days of long cycle and deadlifting might be a little too ambitious. I’m going back to a balanced upper / lower split: M-lower body work & long cycle; Tu-upper body work & conditioning; Th-lower body work & long cycle; F-upper body work & conditioning.

dynamic warm-ups, light calisthenics, Indian club swinging
1a. bench press: 5x6-15
1b. TRX row: 5x8-15
2a. pushdown: 3x15
2b. db curl: 3x10
2c. laterals: 3x10
3. light kb snatch: 12kg x 45+45 / 5:00
*finished with Indian club swinging

Monday 8/26/13
*Notes: I woke up today and my low back was all knotted up. Since this week was a scheduled de-load anyway I backed way off today. Just did some light kettlebell work and mobility stuff. Still hitting my Taiji class on M/W/F and practicing Taiji and Qigong daily.

dynamic warm-ups, light calisthenics, Indian club swinging
1. 2-arm kettlebell swing: 16kg x 10 / 3
2a. 2-kb sumo deadlift: 24kg’s x 10 / 3
2b. alternating kb press: 16kg x 10+10, 8+8, 6+6
2c. chins: bw x 6 / 3
3. kb snatch: 16kg x 30+30
4. McGill’s “big 3” - bird dogs, side bridge, curl up x 2 sets each
*finished with more Indian club swinging

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Aug 29, 2013 9:01 pm 
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Posts: 184
Location: Atlanta, GA
Thursday, 8/29/13

dynamic warm-ups, light calisthenics, Indian club swinging
1. 2-arm kettlebell swing: 16kg x 10 / 3
2a. 2-kb sumo deadlift: 24kg’s x 5 / 3
2b. alternating kb press: 16kg x 5+5
2c. chins: bw x 6 / 3
3. 2-arm swing: 24kg x 15
4. kb snatch: 16kg x 30+30
5. 2-arm swing: 24kg x 15
6. med ball circuit: 3 drills x 10 ea. / 3 sets

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 30, 2013 5:51 pm 
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Rabbit
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Posts: 184
Location: Atlanta, GA
Friday, 8/30/13
dynamic warm-ups, joint mobility
1. 2-arm kb swing: 24kg x 15
2. jump rope x 50
3. Indian club swings - 2 drills x 10 ea.
4. Circuit 3x (the 2 kettlebells I used were 16kg ea.):
BW squat x 10
chins x 5
push-up on kettlebell handles x 5
renegade row x 5ea.
squat thrust + KB deadlift x 5
clean & press x 5
2-kb swing x 5
*no rest between exercises, about 60-90 seconds between each circuit
5. kettlebell snatch: 16kg x 30 ea. hand
6. 2-arm kb swing: 24kg x 15
7. jump rope x 50
8. Indian club swings - 2 drills x 10 ea.
9. Medicine ball abs: 3 drills x 10 reps / 3 sets

*Notes - today was the last day of this week’s de-load. The back is feeling pretty good, a little twingy but I have a couple days of rest this weekend. Back to long cycle, squats, deadlifts, and presses next week!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Sat Aug 31, 2013 4:21 am 
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Location: Christchurch, New Zealand.
Rest up and hit next week hard Scott. Great log buddy, keep at it. MF

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Sat Aug 31, 2013 7:18 pm 
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Posts: 184
Location: Atlanta, GA
Thanks MF! I'm just chalking the back twinge up to "getting older"! LOL! :mrgreen:

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Sep 02, 2013 12:42 pm 
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Posts: 184
Location: Atlanta, GA
Ok back on track this week. Had a squat / kettlebell long cycle session today and the back held up nicely! Back on track...

Monday, 9/2/13
dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets
1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x1
2. deadlifts w/ chains: 145x2 / 5 sets
3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00)
4a. GHR: 3x8
4b. ab bench curls: 3x20

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Sep 03, 2013 12:24 pm 
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Posts: 184
Location: Atlanta, GA
Tuesday, 9/3/13

warm ups: TRX rows, band face pulls, laterals, TRX push ups

1. bench press: 100x3, 110x3, 125x3 (super setted band face pulls); loose shirt (for a little shoulder support) 135x3, 155x2, 185x1, 205x1
2. reverse band bench press (light bands): 135x10, 155x5, 185x3, 205x3 / 2 sets
3. ez bar triceps extensions: 5x10
4. seated row: 5x10
5a. pulldown: 3x10,8,6
5b. laterals: 3x10,8,6
5c. curls: 3x10,8,6

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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