robert Posted August 26, 2006 Author Share Posted August 26, 2006 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-upsRowsLat pull-downsHyperextensionsShoulder pressLateral raisesfront raises It was about 65 minutes today. Ok, sleep time. Link to comment Share on other sites More sharing options...
robert Posted August 28, 2006 Author Share Posted August 28, 2006 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. Link to comment Share on other sites More sharing options...
robert Posted August 29, 2006 Author Share Posted August 29, 2006 davidtarrfoster and I trained legs today. 10 minute warm-up Leg Press 90 x 25270 x 15360 x 10450 x 10 Hack Squats 90 x 10140 x 10170 x 10 Lunges 45's in each hand x 2050's in each hand x 2055's in each hand x 22 Calf extenstions 152020 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 Link to comment Share on other sites More sharing options...
sensless Posted August 29, 2006 Share Posted August 29, 2006 When are you going to start barbell squatting? Does it scare you? He he, Sensless Link to comment Share on other sites More sharing options...
robert Posted August 29, 2006 Author Share Posted August 29, 2006 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 Link to comment Share on other sites More sharing options...
Guest Posted August 29, 2006 Share Posted August 29, 2006 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 Link to comment Share on other sites More sharing options...
robert Posted September 1, 2006 Author Share Posted September 1, 2006 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 121288 Reverse-grip pull-downs 100 x 12100 x 12100 x 12100 x 12 Hyperextensions 202020202020 Hammer Strength High Rows 140 x 15160 x 15180 x 15180 x 15 Machine Shoulder Press 60 x 1270 x 1280 x 1280 x 10 Hammer Strength Shoulder Press 140 x 3110 x 790 x 1290 x 12 Lateral Raises 20 x 1220 x 1020 x 10 Front Raises 20 x 1020 x 1020 x 11 About 1 hour 10 minutes plus 10 minutes cardio. Great workout, lots of sets! Link to comment Share on other sites More sharing options...
Guest Posted September 1, 2006 Share Posted September 1, 2006 Thats what I like to see...lots and lots of sets Link to comment Share on other sites More sharing options...
robert Posted September 2, 2006 Author Share Posted September 2, 2006 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 52135 x 10135 x 10175 x 6195 x 5195 x 5 Incline Bench Press 135 x 7135 x 10135 x 11135 x 8 Low cable cross overs 50 x 1550 x 1550 x 15 High cable cross overs 90 x 2090 x 2090 x 20 Rope Triceps push-downs 50 x 2560 x 2070 x 1580 x 12 Dips bodyweight x 15bodyweight x 15bodyweight x 15bodyweight x 20 Machine Biceps Preacher Curls 50 x 20 60 x 1570 x 1280 x 10 Standing Cable Curls 40 x 1540 x 1040 x 10 1 Hour 10 minutes. Now very heavy, but great pump! Link to comment Share on other sites More sharing options...
robert Posted September 3, 2006 Author Share Posted September 3, 2006 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. Link to comment Share on other sites More sharing options...
robert Posted September 3, 2006 Author Share Posted September 3, 2006 I trained abs today. I spent the full hour just on abs for the first time, perhaps ever. I've always combined abdominal workouts with other muscle groups such as back or legs, or anything else. I usually on spend about 15 minutes per workout on abs but today I gave them a full hour. I started with 10 minutes of cardio and than it got abtastic. I did a variety of exercises including; Hanging Leg Raises 30 3030 Yoga Ball sit-ups 303030303030 Rope resistance crunches 152020 More leg raises 504035 Decline sit-ups 202020 Machine crunches 302525 Bench leg raises 252525 Total time was about 1 hour and 15 minutes Link to comment Share on other sites More sharing options...
rdandrew Posted September 4, 2006 Share Posted September 4, 2006 Robert I am soooooo happy to have found this site. I thought I was the only veg bodybuilder alive. Thanks for keeping us updated in your progress. Link to comment Share on other sites More sharing options...
robert Posted September 4, 2006 Author Share Posted September 4, 2006 Hey Ryan, There are a bunch of vegan bodybuilders out there We're discovering new ones all the time, which is great! You should post an introduction and tell us more about yourself. Welcome! Link to comment Share on other sites More sharing options...
robert Posted September 6, 2006 Author Share Posted September 6, 2006 I trained back and shoulders today. I warmed up for about 10 minutes and then it looked like this: Back Lat pull-downs70 x 2080 x 1580 x 15 Pull-ups10812 Reverse Grip Pull-Downs120 x 15120 x 15120 x 15 Hyperextensions202020202020 Cable rows120 x 20160 x 16140 x 20 Shoulders Machine overhead press90 x 1090 x 1090 x 1090 x 10 Military Press95 x 395 x 5bar x 12bar x 13 Lateral raises20 x 1520 x 15 20 x 15 Shrugs130 x 15150 x 12130 x 15110 x 15 It was about one hour long exactly. Then I flexed and ate Thai Food with davidtarrfoster. And then we had Vega. Link to comment Share on other sites More sharing options...
robert Posted September 7, 2006 Author Share Posted September 7, 2006 Today I trained Chest, Triceps and Biceps. I warmed up for about 10 minutes and then got after it. Chest Push-ups 25 Bench Press95 x 2095 x 20135 x 10185 x 5205 x 5225 x 1 Decline Bench Press185 x 6185 x 8185 x 9185 x 9 Pec-Deck Machine110 x 890 x 1290 x 1290 x 12 DipsBodyweight x 12Bodyweight x 15Bodyweight x 15 Triceps Skull Crushers with narrow grip presses supersetting each set60 x 12 + 8 presses60 x 12 + 8 presses 60 x 12 + 8 presses60 x 12 + 8 presses Overhead Triceps extensions (two handed)65 x 855 x 1055 x 1050 x 10 Biceps EZ Bar Biceps Curls30 x 1030 x 1030 x 10 Hammer Curls35 each hand x 1035 each hand x 1030 each hand x 1030 each hand x 10 Concentration curls25 each hand x 1025 each hand x 1025 each hand x 1025 each hand x 10 Done in about 1 hour 15 minutes. Then, like last night, davidtarrfoster and I ate Thai food, and had Vega. Tomorrow is a rest day. Link to comment Share on other sites More sharing options...
sensless Posted September 7, 2006 Share Posted September 7, 2006 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 You must have some sort of weakness in your hamstrings and arse, possibly the abs as well that cause you to reinjure your back constantly. I'd advise you to see a good trainer with a kineseology background to get your back straightened out. Something is wrong with your body if you can't squat, as it is a normal movement that the body should be able to do without injury. Glad to see you're still working hard though! Regards, Sensless Link to comment Share on other sites More sharing options...
robert Posted September 8, 2006 Author Share Posted September 8, 2006 Yeah man, I'm back on track and gaining pounds too! I wish my back problems would go away. Sqauts and Deads are some of my very favorites. I'll see what I can do, but I'm working on strengthening my weaknesses right now Thanks for keeping me on my toes, I'm at the gym on a regular basis, even if it means getting up early and training in the morning before heading out of town all day. I'm getting it done. Link to comment Share on other sites More sharing options...
robert Posted September 9, 2006 Author Share Posted September 9, 2006 I trained legs today and it was pretty intense. I didn't train totally heavy, but did lots of deep reps and I found myself laying on the ground trying to breathe between sets. So I know I was working hard. davidtarrfoster was concerned and made me take my sweatshirt off so I could breathe easier I love pushing myself hard on legs to the point where I am almost crying Anyway, warmed up for 8 minutes on a cardio machine and then started. Leg Press90 x 25180 x 25270 x 15360 x 15360 x 15 narrow foot position360 x 15 narrow foot position Hack Squats90 x 12180 x 12230 x 10230 x 8 Lunges90 x 22100 x 22110 x 2280 x 22 Calf Presses225 x 30 225 x 30 225 x 30 225 x 30 It was completed in about an hour and I was exhausted. Then I got two big burritos and I'm about to have some Vega (and I still have one burrito to finish). Good times I better stretch because my A$$ is going to hurt the next couple of days. Link to comment Share on other sites More sharing options...
Crystal Posted September 9, 2006 Share Posted September 9, 2006 and I found myself laying on the ground trying to breathe between sets. So I know I was working hard.Ha! That's not working hard, working hard is puking between every set , just kidding! Your workout does sound intense, it didn't hurt your back at all did it?!? Be careful Robot Chicken! Then I got two big burritos and I'm about to have some Vega (and I still have one burrito to finish). No wonder you've gained ~10 lbs since Vegan Vacation! Good times I better stretch because my A$$ is going to hurt the next couple of days.Too bad you only have David around if you want your glutes massaged . Link to comment Share on other sites More sharing options...
robert Posted September 13, 2006 Author Share Posted September 13, 2006 Trust me. I was working hard. No puking, but I know I got close. It sucks that I couldn't train hard during Vegan Vacation. I was ill, getting over a cold, super stressed out, and just tired and worn out. But, you still saw me push 270lbs on a decline bench, when I only weighed around 170 at the time It sounds like you're judging davidtarrfoster's glute massaging abilities without having experienced it. Or did you and were not satsfied with his work? I love the feeling of a sore butt, legs, and now especially calves. I'm not sure why, but I love the sore calf feeling Time to update my log. Link to comment Share on other sites More sharing options...
robert Posted September 13, 2006 Author Share Posted September 13, 2006 I forgot to update my training log the past couple of days. I had late evening workouts and tons of e-mails to reply to and didn't quite get to the log update. So, two days ago I trained abs for a hour. I don't recall exactly what I did, but I think it went something like this. Warm-up for 10 minutes. Exercise ball crunches5 sets of 30 reps Hanging Leg Raises5 sets about 8-12 reps each Machine crunches with weight50-70 lbs for 5 sets of 30 reps Cable Crunches5 sets 25 reps using the full stack of weights Leg raises5 sets of 30 reps Lyling Leg raises (from bench)5 sets of 20 reps Abs are still sore 2 days later (of course due to DOMS). I'm happy to be spending a full hour on abs each week Link to comment Share on other sites More sharing options...
robert Posted September 13, 2006 Author Share Posted September 13, 2006 Last night I trained Chest, Triceps and Biceps. It was something like this: Warm-up for 10 minutes Incline Bench Pressbar x 20bar x 20115 x 10115 x 10115 x 10115 x 10 Decline Bench Press135 x 10185 x 6205 x 6205 x 6 Incline Dumbbell Flys40 each hand x 1550 each hand x 1255 each hand x 1260 each hand x 10 Triceps DipsBodyweight x 15Bodyweight x 15Bodyweight x 15Bodyweight x 15 Rope Pull-downs30 x 1530 x 1530 x 1530 x 15 Rope Triceps overhead extensions30 x 1530 x 1530 x 1530 x 15 Biceps High Pulley Biceps curls25 each hand x 1525 each hand x 1530 each hand x 1530 each hand x 15 Concentration curls25 each hand x 1025 each hand x 1025 each hand x 1025 each hand x 10 Seated hammer curls30 each hand x 720 each hand x 1020 each hand x 1020 each hand x 10 All done, did a bit of flexing and weighed in at 182. Came home ate 2 burritos and a protein drink and weighed in at 183.5. I was 173 last month so it is pretty encouraging Link to comment Share on other sites More sharing options...
robert Posted September 14, 2006 Author Share Posted September 14, 2006 I trained back and shoulders today. I went a little something like this: Warm-up for 10-12 minutes on cardio machine. Back Lat pull-downs70 x 2070 x 2080 x 1590 x 12 Pull-ups10888 Hyperextensions30303030 Cable rows120 x 20140 x 15160 x 15180 x 15 Shoulders Seated Lateral Dumbell Raises15 each hand x 1515 each hand x 1515 each hand x 1515 each hand x 15 Front Dumbbell Raises20 each hand x 1520 each hand x 1220 each hand x 1025 each hand x 8 Barbell Shrugs135 x 20135 x 20185 x 15205 x 15 Machine Overhead Presses60 x 1570 x 1070 x 1080 x 10 Shrug Rows (shoulders and back)135 x 15155 x 15155 x 15135 x 15 All done in about 1 hour 15 minutes. Then ate 2 burritos and had Vega. Link to comment Share on other sites More sharing options...
robert Posted September 16, 2006 Author Share Posted September 16, 2006 I trained legs today and it was great! I started with about 10 minutes of cardio and then got down to business. Normally I finish with lunges but tonight I started with lunges. I did 2 sets of about 20-40 reps without any weight and then a set with the bar on my back. Lunges95 x 2065 x 40 65 x 4065 x 4065 x 4065 x 45 Leg Extensions (one leg at a time)30 x 1530 x 1530 x 1530 x 15 Leg Press machine (narrow foot position)120 x 15180 x 15200 x 20200 x 20 Leg Extensions (both legs together)60 x 1560 x 1560 x 1560 x 15 Seated Hamstring Curls70 x 2080 x 2080 x 2080 x 20 Seated Calf Extensions180 x 25180 x 25180 x 25180 x 25180 x 30 Standing calf raises to cool down. The session lasted about 1 hour 15 minutes. Then I walked another 10 minutes to the burrito place and back to keep my legs moving and my stomach full Link to comment Share on other sites More sharing options...
Odidnetne Posted September 16, 2006 Share Posted September 16, 2006 Rob, how much do you weigh about now? You seem to be back in the groove of lifting several times a week. Link to comment Share on other sites More sharing options...
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