Robert's Training Journal - A Tale of Yeah's and Buddy's

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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robert
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#46 Postby robert » Fri Aug 18, 2006 12:18 am

I got a new PR in the Decline Bench during Vegan Vacation. I put up 270 lbs and almost got 280lbs. I've been really busy and in a different city each week for the past 3 weeks and have not had any days off for a bit over a month.

I've been taking a break from the gym because of my traveling, stress, etc.

But I'll get back down to business very soon.

Thanks for keeping me on my toes! It was actually your comments Sensless that kept me going on this log when I updated it daily last month. I'll do that again soon.

VE is awesome! I'd love to train with him on a regular basis. What a treat!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#47 Postby sensless » Wed Aug 23, 2006 9:45 am

I'm glad to hear my chiding was useful! Ryan has suffered through it for years and anytime he really wants a good workout he calls me up so I can make him suffer again and motivate him (that's why he often gets PR's when training with me, the hatred!).

Perhaps sometime we can try to train together. Get some solid abuse with the iron in.

Good work on the decline. I used to use that (when I benched on a regular basis) to get comfortable with heavier weights in my hands and it helped my flat bench increase dramatically.

I look forward to the frequent updates again!

Perhaps if I start training with any sort of plan I'll start posting a journal again, but with the wedding planning going on my training is sporadic and unorganized at best. After the wedding it will be the solid effort I enjoy.

Regards,

Sensless
I'm no expert, I just like to train.

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#48 Postby robert » Wed Aug 23, 2006 11:03 am

Yeah, to be honest, I really got after it in the gym and keeping a journal when you kept prodding me to do so. It was helpful!

When is your wedding? That is exciting!

I'll get back at it soon. I had some good lifts recently so I want to keep that momentum going. I really think 300lbs in the decline isn't too far off. I almost got 280 and I was recoving from being sick and was short on sleep that day.

So I'm getting there. I'll keep the journal going again soon. If not, I'm sure I'll hear about it from you :)

Best of luck with wedding planning!


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#49 Postby robert » Thu Aug 24, 2006 1:56 am

davidtarrfoster and I trained upper body today. I'm too tired to write out the whole list but we did 2 exercises for chest, back, shoulders, biceps and triceps. We were there a little longer than 90 minutes, so we'll cut it down a bit for next time.

It is great to be back in the gym! Then we watched bodybuilding videos and ate Thai food and had some Vega :)


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#50 Postby robert » Fri Aug 25, 2006 1:43 am

I trained Legs today.

I started with 10 minutes on a cardio machine.

Then I warmed up with no weight on the hack squat and leg press machines.

Then I got after it.

Leg Press

180 x 15
270 x 15
360 x 12
450 x 12

Hack Squats

90 x 12
90 x 12
90 x 12
140 x 12
140 x 12
160 x 12

Lunges

40lb dumbbells in each hand
20 reps
20 reps
20 reps

All done. A little less than an hour total.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#51 Postby robert » Sat Aug 26, 2006 2:37 am

I trained back and shoulders tonight.

It's late, after midnight, but just wanted to report that I'm back at it on a regular basis now!

Pull-ups
Rows
Lat pull-downs
Hyperextensions
Shoulder press
Lateral raises
front raises

It was about 65 minutes today. Ok, sleep time.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#52 Postby robert » Mon Aug 28, 2006 1:38 pm

Last night davidtarrfoster and I trained chest, triceps and biceps. It was good, tough and nearly 90 minutes.

I got up to 100's in each hand for dumbbell press, then we did a machine decline press, I got around 270lbs on that, and then some pec-deck sqeezes. We did triceps extensions, skull crushers, biceps dumbbell curls, and then some one-arm cable curls.

I was swolled up when it was done.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#53 Postby robert » Tue Aug 29, 2006 1:54 am

davidtarrfoster and I trained legs today.

10 minute warm-up

Leg Press

90 x 25
270 x 15
360 x 10
450 x 10

Hack Squats

90 x 10
140 x 10
170 x 10

Lunges

45's in each hand x 20
50's in each hand x 20
55's in each hand x 22

Calf extenstions

15
20
20

Done in about 1 hour

Very exhausted and went out and had burritos and huge Vega smoothies and then watched footage from the 2003 Mr. Olympia :)


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#54 Postby sensless » Tue Aug 29, 2006 7:48 am

When are you going to start barbell squatting? Does it scare you?

He he,

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#55 Postby robert » Tue Aug 29, 2006 1:52 pm

Ask Daywalker, Crystal, davidtarrfoster, Veganpotter and others about that. I was barbell squating for about 6 weeks, and during the Vegan Vacation my back snapped again and it was very painful. I couldn't do much the rest of the week except complain. I re-injure my injured back about every 4 months, so that is why I stayed away from squats for a couple of years. I tried 6-8 weeks to make a return and think I even started a thread (my return to squats!) but it isn't working out.

I don't have great form, and my lower back is so injury-prone it makes each set pretty scary.

I'd like to do them, but same with deadlifts, I try and my back snaps and it makes it hard to walk, etc. I have a history of spine issues with exercises involving the lower back.

But I'm going to keep moving forward, I'll just have to focus on other things.

But as you can see, I'm busy again at the gym :)


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

veganpotter

stretch

#56 Postby veganpotter » Tue Aug 29, 2006 2:17 pm

You've gotta start taking yoga...your flexability is terrible and I think it would really help you out a bunch...I've always been terribly flexible and I've never hurt my back...its only been sore from overtraining/fatigue but never injury

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#57 Postby robert » Fri Sep 01, 2006 3:30 am

I trained back and shoulders today and it went really well.

Something like this:

10 min cardio:

3 sets lat pull-downs to warm-up

Pull-ups

12
12
8
8

Reverse-grip pull-downs

100 x 12
100 x 12
100 x 12
100 x 12

Hyperextensions

20
20
20
20
20
20

Hammer Strength High Rows

140 x 15
160 x 15
180 x 15
180 x 15

Machine Shoulder Press

60 x 12
70 x 12
80 x 12
80 x 10

Hammer Strength Shoulder Press

140 x 3
110 x 7
90 x 12
90 x 12

Lateral Raises

20 x 12
20 x 10
20 x 10

Front Raises

20 x 10
20 x 10
20 x 11

About 1 hour 10 minutes plus 10 minutes cardio.

Great workout, lots of sets!


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

veganpotter

sets

#58 Postby veganpotter » Fri Sep 01, 2006 3:11 pm

Thats what I like to see...lots and lots of sets

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#59 Postby robert » Sat Sep 02, 2006 1:32 pm

I got up early and went to the gym before a 12-hour work day (mostly traveling around Oregon).

I trained Chest, Ticeps and Biceps.

It looked something like this:

10 minutes cardio warm-up

Flat Bench Press

bar x 52
135 x 10
135 x 10
175 x 6
195 x 5
195 x 5

Incline Bench Press

135 x 7
135 x 10
135 x 11
135 x 8

Low cable cross overs

50 x 15
50 x 15
50 x 15

High cable cross overs

90 x 20
90 x 20
90 x 20

Rope Triceps push-downs

50 x 25
60 x 20
70 x 15
80 x 12

Dips

bodyweight x 15
bodyweight x 15
bodyweight x 15
bodyweight x 20

Machine Biceps Preacher Curls

50 x 20
60 x 15
70 x 12
80 x 10

Standing Cable Curls

40 x 15
40 x 10
40 x 10

1 Hour 10 minutes.

Now very heavy, but great pump!


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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#60 Postby robert » Sun Sep 03, 2006 2:38 am

Today I trained legs and it was pretty intense.

I won't mention the weights because I'm short on time but I did the following excercises:

10 minute warm-up

Leg Press = 6 sets

Leg Extensions = 4 sets

Seated Hamstring curls = 4 sets

Lunges = 3 sets

Seated Calf extensions = 3 sets

Workout was about 1 hour 15 minutes.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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