Vegan Bodybuilding & Fitness

Tuesday, 2/25/14
1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 20/2:30; 20kg x 8/1:00; 20kg x 12/1:30; 16kg x 20/2:00
2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15
2b. bench press: barx10, 95x8, 115x6 / 3
3. kettlebell snatch: 16kg x 8+8 / 3 (48 / 3:00)

Thursday, 2/27/14
1. deadlift: 190x5, 215x3, 240x1; 275x1, 315x1, 335x1, 365x1
2. pull-ups: bw x 30 reps done in ladder sets of 3,2,1 or 2,1 supersetted w/ deadlifts
3. kettlebell snatch: 16kg x 11+11/1:00, 20kg x 10=10/1:00, 24kg x 9+9/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 → rest was 0:15 between each set
4a. rolling thunder handle deadlift: 90x1 (L&R), 115x1 (L&R), 125x1 (R only I had to spot the left hand)
4b. med ball abs: 3x15,12,10

Friday, 2/28/14
1. long cycle: 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 11/1:00, 24kg x 9/1:00, 20kg x 10/1:00, 16kg x 10/1:00, 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 10/1:00 → rest was 1:00 between sets
*warmed up with GHRs, pulldowns, and kettlebell clean & presses

This is the 4th week of my training cycle, so I am deloading on accessory work and testing my kettlebell work at the end of the week.

Monday, 3/3/14
1. long cycle: 24kg x 6/1:00, 20kg x 18/2:00, 16kg x 30/3:00
2. squat: 125x5 / 2
3. pulldown abs: 50x15 / 2

Tuesday, 3/4/14 -- still deloading this week
1. long cycle: 20kg x 8/1:00, 20kg x 18/2:00, 16kg x 30/3:00, 20kg x 11/1:00
2a. pull-up: bwx1,2,2,1 → switch to lat pulldown: 100x10
2b. bench press: bar x 10, 95x6 / 2

Thursday, 3/6/14 -- still deloading this week
1. deadlift: barx10, 95x10, 115x10, 135x5, 155x5 / 2
2. pull-ups: bwx4 / 3
3. kettlebell snatch: 16kg x 13+13 / 1:00, 20kg x 12+12 / 1:00, 24kg x 11+11 / 1:00, 20kg x 11+11 / 1:00, 16kg x 12+12 / 1:00 → rest was 0:15 between each set. This was killer!
4. rolling thunder: 90xR+L, 115xR+L, 125xR+L, 90x3ea. R+L

Friday, 3/7/14 -- last day of deload and I decided to test the kettlebell long cycle event
1. long cycle: 20kg x 8,8,8,8,8,8 = 48/6:00; 16kg x 10,10,10 = 30/3:00
*also did some reverse hypers and lat pulldowns.

Here are videos of the test sets:

20kg 6:00 set
[youtube]https://www.youtube.com/watch?v=yNSuYTPHbGw[/youtube]

16kg 3:00 set
[youtube]https://www.youtube.com/watch?v=KqoHp9-oz1Q[/youtube]

*I must be doing something wrong with the videos, I can't get them to embed! Sorry!

Monday, 3/10/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 11/1:00, 22/2:00

GPP work
-ab bench: 35x20 / 3
-lat pulldown: 100x10 / 3
-press: 45x10 / 3

awesome consistency mate!

Thanks man!

Tuesday, 3/11/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 9/1:00, 18/2:00, 27/3:00

Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 24:00. Avg. HR was 139bpm.

Thursday, 3/13/14
1. squat: 155x3, 175x3, 200x3
2. deadlift: 185x3, 210x3, 240x3, 275x1, 300x1
3. pull-ups: sets of 3-4 with each set of deads = 29 reps total
4. kettlebell snatch: ladder 1-16kgx11+11/1:00, 20kgx10+10/1:00, 24kgx9+9/1:00; ladder 2-16kgx10+10/1:00, 20kgx9+9/1:00, 24kgx8+8/1:00; finisher-20kgx10+10,10+10/2:00
*did lots of GHRs and pulldowns to warm up...

Friday, 3/14/14
1. long cycle: 24kg x 6,6,6,6,6 = 30 / 5:00 PR

Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 21:00. Avg. HR was 141bpm.

Tuesday, 3/18/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 24/3:00; 16kg x 9/1:00, 18/2:00, 24/3:00
2a. bench press: 115x5, 130x5, 150x3
2b. seated row: 100x8 / 6 sets
3a. pushdowns: 3x10
3b. curls: 3x10
3c. laterals: 3x10

Monday, 3/17/14 - or the day the 24kg kettlebells had me for lunch…
1. long cycle: 24kg x 6,6,6 = 18/3:00, 20kg x 8,8,8 = 24/3:00, 16kg x 9,9,9 = 27/3:00
2a. squat: 145x5, 165x5, 185x5
2b. pulldown: 100x8 / 6 sets
3a. GHR: bw x 8 / 3 sets
3b. pulldown abs: 50x15 / 3 sets

Friday, 3/21/14
1. long cycle: 20kg x 20/2:00 (10rpms) / 4 sets → rest was 2:00 between each set
2. running x 10:00 steady pace, walk x 3:00

Thursday, 3/20/14
1. deadlift: 170x5, 200x5, 225x5
2. pull-ups: bw x 4 / 5 sets
3. 1-arm kettlebell swing: 32kg x 10+10 / 10 sets; rest = 0:30 between each set

Keep up the good work Scott. What kind of intensity does 150bpm feel like for you when you are doing your cardio?

Hope you have a great weekend MF.