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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#61 Postby robert » Sun Sep 03, 2006 6:58 pm

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
30
30

Yoga Ball sit-ups

30
30
30
30
30
30

Rope resistance crunches

15
20
20

More leg raises

50
40
35

Decline sit-ups

20
20
20

Machine crunches

30
25
25

Bench leg raises

25
25
25

Total time was about 1 hour and 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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#62 Postby rdandrew » Mon Sep 04, 2006 3:12 pm

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.
Ryan D. Andrews, MS, MA, RD, CSCS, CISSN
http://www.precisionnutrition.com/membe ... y.php?f=79

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#63 Postby robert » Mon Sep 04, 2006 3:19 pm

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!


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

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#64 Postby robert » Wed Sep 06, 2006 1:57 am

I trained back and shoulders today.

I warmed up for about 10 minutes and then it looked like this:

Back

Lat pull-downs
70 x 20
80 x 15
80 x 15

Pull-ups
10
8
12

Reverse Grip Pull-Downs
120 x 15
120 x 15
120 x 15

Hyperextensions
20
20
20
20
20
20

Cable rows
120 x 20
160 x 16
140 x 20


Shoulders

Machine overhead press
90 x 10
90 x 10
90 x 10
90 x 10

Military Press
95 x 3
95 x 5
bar x 12
bar x 13

Lateral raises
20 x 15
20 x 15
20 x 15

Shrugs
130 x 15
150 x 12
130 x 15
110 x 15

It was about one hour long exactly.

Then I flexed and ate Thai Food with davidtarrfoster. And then we had Vega.


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

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#65 Postby robert » Thu Sep 07, 2006 1:53 am

Today I trained Chest, Triceps and Biceps.

I warmed up for about 10 minutes and then got after it.

Chest

Push-ups
25

Bench Press
95 x 20
95 x 20
135 x 10
185 x 5
205 x 5
225 x 1

Decline Bench Press
185 x 6
185 x 8
185 x 9
185 x 9

Pec-Deck Machine
110 x 8
90 x 12
90 x 12
90 x 12

Dips
Bodyweight x 12
Bodyweight x 15
Bodyweight x 15

Triceps

Skull Crushers with narrow grip presses supersetting each set
60 x 12 + 8 presses
60 x 12 + 8 presses
60 x 12 + 8 presses
60 x 12 + 8 presses

Overhead Triceps extensions (two handed)
65 x 8
55 x 10
55 x 10
50 x 10

Biceps

EZ Bar Biceps Curls
30 x 10
30 x 10
30 x 10

Hammer Curls
35 each hand x 10
35 each hand x 10
30 each hand x 10
30 each hand x 10

Concentration curls
25 each hand x 10
25 each hand x 10
25 each hand x 10
25 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.


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

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#66 Postby sensless » Thu Sep 07, 2006 3:15 pm

robert wrote: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
I'm no expert, I just like to train.

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#67 Postby robert » Thu Sep 07, 2006 7:20 pm

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.


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

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#68 Postby robert » Sat Sep 09, 2006 12:05 am

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 Press
90 x 25
180 x 25
270 x 15
360 x 15
360 x 15 narrow foot position
360 x 15 narrow foot position

Hack Squats
90 x 12
180 x 12
230 x 10
230 x 8

Lunges
90 x 22
100 x 22
110 x 22
80 x 22

Calf Presses
225 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.


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

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#69 Postby Crystal » Sat Sep 09, 2006 1:36 pm

robert wrote: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!

robert wrote:Then I got two big burritos and I'm about to have some Vega (and I still have one burrito to finish).

:shock: No wonder you've gained ~10 lbs since Vegan Vacation!

robert wrote: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 :mrgreen: .

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#70 Postby robert » Wed Sep 13, 2006 12:51 pm

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.


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

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#71 Postby robert » Wed Sep 13, 2006 12:54 pm

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 crunches
5 sets of 30 reps

Hanging Leg Raises
5 sets about 8-12 reps each

Machine crunches with weight
50-70 lbs for 5 sets of 30 reps

Cable Crunches
5 sets 25 reps using the full stack of weights

Leg raises
5 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 :)


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

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#72 Postby robert » Wed Sep 13, 2006 1:01 pm

Last night I trained Chest, Triceps and Biceps.

It was something like this:

Warm-up for 10 minutes

Incline Bench Press
bar x 20
bar x 20
115 x 10
115 x 10
115 x 10
115 x 10

Decline Bench Press
135 x 10
185 x 6
205 x 6
205 x 6

Incline Dumbbell Flys
40 each hand x 15
50 each hand x 12
55 each hand x 12
60 each hand x 10

Triceps

Dips
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15

Rope Pull-downs
30 x 15
30 x 15
30 x 15
30 x 15

Rope Triceps overhead extensions
30 x 15
30 x 15
30 x 15
30 x 15

Biceps

High Pulley Biceps curls
25 each hand x 15
25 each hand x 15
30 each hand x 15
30 each hand x 15

Concentration curls
25 each hand x 10
25 each hand x 10
25 each hand x 10
25 each hand x 10

Seated hammer curls
30 each hand x 7
20 each hand x 10
20 each hand x 10
20 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 :)


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

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#73 Postby robert » Thu Sep 14, 2006 1:27 am

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-downs
70 x 20
70 x 20
80 x 15
90 x 12

Pull-ups
10
8
8
8

Hyperextensions
30
30
30
30

Cable rows
120 x 20
140 x 15
160 x 15
180 x 15

Shoulders

Seated Lateral Dumbell Raises
15 each hand x 15
15 each hand x 15
15 each hand x 15
15 each hand x 15

Front Dumbbell Raises
20 each hand x 15
20 each hand x 12
20 each hand x 10
25 each hand x 8

Barbell Shrugs
135 x 20
135 x 20
185 x 15
205 x 15

Machine Overhead Presses
60 x 15
70 x 10
70 x 10
80 x 10

Shrug Rows (shoulders and back)
135 x 15
155 x 15
155 x 15
135 x 15

All done in about 1 hour 15 minutes.

Then ate 2 burritos and had Vega.


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

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#74 Postby robert » Sat Sep 16, 2006 2:44 am

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.

Lunges
95 x 20
65 x 40
65 x 40
65 x 40
65 x 40
65 x 45

Leg Extensions (one leg at a time)
30 x 15
30 x 15
30 x 15
30 x 15

Leg Press machine (narrow foot position)
120 x 15
180 x 15
200 x 20
200 x 20

Leg Extensions (both legs together)
60 x 15
60 x 15
60 x 15
60 x 15

Seated Hamstring Curls
70 x 20
80 x 20
80 x 20
80 x 20

Seated Calf Extensions
180 x 25
180 x 25
180 x 25
180 x 25
180 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 :)


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

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#75 Postby Odidnetne » Sat Sep 16, 2006 9:53 am

Rob, how much do you weigh about now? You seem to be back in the groove of lifting several times a week.


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