1yrvegan Posted December 21, 2011 Share Posted December 21, 2011 Opening this log on my phone, i'll fill this in when I get on a laptop. Link to comment Share on other sites More sharing options...
1yrvegan Posted December 30, 2011 Author Share Posted December 30, 2011 Dec. 31st 20 min treadmill moderate pace, intervals Bench Press 100/3/10 Incline Press 40/2/10 Reverse Pec Deck 60/15 (new exercise) 70/11 80/9 90/7 100/5 Tricep Extension 60/2/10 Lat Pulldown 120/2/10Rope Forearm curl 15/4 Leg Press 145/2/10 Ab Incline 2/20 Ab Isolator 170/3/20 Dumbbell Row 50/2/10 End Workout with 15 mins treadmill moderate pace/ intervals Link to comment Share on other sites More sharing options...
1yrvegan Posted January 1, 2012 Author Share Posted January 1, 2012 Alright! Jan 1st log entry: at home because of the gym being open later then i can go. at home i only have a 35 lb set of dumbbells so i improvised 10 min warmup on treadmill at moderate pace Incline press: 35/2/15 Pushups: 4/20 Crunches: 3/20 Dumbbell row: 35/2/15 Cooldown: 20 min on treadmill/ moderate pace Back to the gym tomorrow AM so def a more complete workout! Link to comment Share on other sites More sharing options...
robert Posted January 2, 2012 Share Posted January 2, 2012 Nice work, Jeremy! Way to use the equipment you had available combined with bodyweight exercises. Looking forward to seeing your entry after you hit the gym. Stay hungry, stay motivated, stay focused and have a whole lot of fun! All the best! -Robert Link to comment Share on other sites More sharing options...
robert Posted January 3, 2012 Share Posted January 3, 2012 I'm looking forward to seeing this updated by time I wake up! I'm in PST and it's 130AM now so I'll likely sleep in a bit. Go for it! Have a great workout day! Link to comment Share on other sites More sharing options...
1yrvegan Posted January 3, 2012 Author Share Posted January 3, 2012 1-3-12 6:00AM Great mood, a little distracted (family issues) pushed through it though warmup 10 min treadmill moderate pace2/20 pushup Workout:Bench press 100/2/10 (should be able to bump this up soon) 90/1/10 Reverse Pec deck 60/1/15 70/1/12 80/1/10 90/1/8Incline press 40/3/10 Lat pulldown 120/2/10 Rope forearm curl 15/4Tricep extension 60/3/10Hanging leg raises: 3/15Lat raises 15/3/10Cable Curl: 120/3/10 Link to comment Share on other sites More sharing options...
robert Posted January 4, 2012 Share Posted January 4, 2012 Wow, you squeezed a lot into that workout! That's like a whole chest, back, shoulder and arm blast! Just sent you a detailed email which I think you'll like. Let's talk about how long you've been at it in the gym and see if we can switch some of those machine and cable exercises to barbells and dumbbells if you're comfortable doing so. I still use a combination of everything, but I try to make the majority of lifts, especially for large muscle groups, completed on barbells and dumbbells. With my current program, I'm only using barbells and dumbbells, no machines at all, so naturally I'm quite enthusiastic about that kind of training, but let's talk about what you're comfortable with, what you have access too, etc. Machines and cables can be great too, but let's squeeze in some more compound, free-weight lifts. I like the brief cardio and push-ups. That's how I like to roll too. A lot of people don't take the time to warm up their heart, lungs, joints and muscles and end up getting hurt as a result. I've done that many times myself and have learned the hard way. Nice to see you warming up before getting into the workout. All the best tomorrow! Go get it! Link to comment Share on other sites More sharing options...
1yrvegan Posted January 4, 2012 Author Share Posted January 4, 2012 1-3-12 Warmup: 10min tread 2x20 pushups 2x20 crunches Calf raises: 115x3x12Back Extension 240x2x12Squats 50x3x10Kneeling leg curl 80x3x10Leg presses 140x3x10 Right knee bothering me a little during the squats, but I knowW could have done more weight on the leg press had that not been the issue. Cardio; treadmill 30 min moderate pace 2.38 miles Link to comment Share on other sites More sharing options...
robert Posted January 4, 2012 Share Posted January 4, 2012 Nice work! Hope that knee cooperates with you next time. Nice to see that moderate cardio after the workout too. Great stuff! Link to comment Share on other sites More sharing options...
1yrvegan Posted January 5, 2012 Author Share Posted January 5, 2012 Thanks! Took your advice in that email, i'll be doing upper body again today. Link to comment Share on other sites More sharing options...
robert Posted January 6, 2012 Share Posted January 6, 2012 Nice! I would also look into Bill Phillip's Body-For-LIFE program. That is what got me into bodybuilding more than 10 years ago and the program worked brilliantly. I still suggest it to people all the time. It's all about training upper body one day, cardio the next, lower body the following day, cardio the next, back to upper, then rest. Then in the next week it's twice lower body and once upper body. The workouts are specific and timed as well to be 52 or 46 minutes, if I recall correctly. They also advocate, as do I, eating 6 meals a day with protein, fats and carbs at each meal, if possible (though I eat fruit alone, all the time). That cardio after weights is awesome at burning fat too, so I am glad you picked that up from the email. If you look into Body-For-LIFE you'll see that in their cardio sessions which are only 20 min I believe, you change your level of intensity each minute. You give it a level 5 effort for the first two min to warm up, then a 6 for a minute, then 7, then 8, 9 and 10, all out for a minute, then back down to 5 for 2 min to recover, and repeat. I'm going to incorporate that soon, when I do cardio sessions. I don't do much cardio now because I'm looking to bulk up and add all the fat and muscle I want, but cardio in general, keeps my heart and lungs healthy and fit so that's good. All the best with your next workout! Glad you'll be spending a lot of time on barbells and dumbbells! Be sure to spend a good amount of time warming up and stretching. I stretch for a significant portion of my workout these days. Enjoy! Robert Link to comment Share on other sites More sharing options...
robert Posted January 8, 2012 Share Posted January 8, 2012 What's your plan for the weekend? Hope you have an awesome time! All the best, Robert Link to comment Share on other sites More sharing options...
kareno Posted January 8, 2012 Share Posted January 8, 2012 Hey Jeremy! Hope you're staying motivated and inspired for success through the weekend! Looks like you're doing awesomely (is that a word?!?) at your workouts. Keep up the great work! All the best,Karen(in Ft. Collins) Link to comment Share on other sites More sharing options...
1yrvegan Posted January 8, 2012 Author Share Posted January 8, 2012 hey guys! had some guests in town but i'll still getting some light workouts done. I'll update my log tomorrow morning. Thanks for the encouragement! Link to comment Share on other sites More sharing options...
robert Posted January 8, 2012 Share Posted January 8, 2012 Thanks for the update! Have fun with your quests. Tell them hello from us (Robert and Karen). All the best! Link to comment Share on other sites More sharing options...
1yrvegan Posted January 10, 2012 Author Share Posted January 10, 2012 So the house guests set me back a little bit but while they were here, I did 3x20 pushups and 3x20 crunches each day to at least get something in.Today was gym time! 1-3-12Warmup: 10 min treadmill moderate pace 3x20 pushups 3x20 crunches Workout:Bench Press: 100x3x10 Hanging Leg raises: 2x20 Lat pulldown: 120x3x15 Rope forearm curl: 15x4 Dumbbell Lat raises: 15/3/10 Incline Press: 35/3/10 Reverse Pec Deck: 60x1x15 70x1x12 80x1x10 90x1x8Ab Iso: 170x2x15 Tricep Press: 60/3/10 Cooldown: 10 min treadmill moderate pace Time for an orange and a Vega shake! Link to comment Share on other sites More sharing options...
kareno Posted January 10, 2012 Share Posted January 10, 2012 Great job, Jeremy!! Link to comment Share on other sites More sharing options...
robert Posted January 10, 2012 Share Posted January 10, 2012 Nice! I like the idea of "getting some form of exercise in" when you're otherwise very busy. I do the same. There are often unique opportunities to fit something in, even if it is just means running from point A to B, or doing calf raises while standing in line, or push-ups in between social gatherings or meals, and so on. Welcome back to the gym. Nice to see some free weights in there too. Enjoy that Vega! Oranges and Vega are often how I start my day, including today. Have a great one! Link to comment Share on other sites More sharing options...
1yrvegan Posted January 12, 2012 Author Share Posted January 12, 2012 1-11-12 --45 mins on treadmill moderate pace Kind of limited on time so decided to focus on Cardio today. Link to comment Share on other sites More sharing options...
1yrvegan Posted January 12, 2012 Author Share Posted January 12, 2012 1-12-12 Warmup: 10 min treadmill 2x20 pushups 2x20 crunches Workout: Bench press: 110x3x10 (raised this one 10lbs today) (15 crunches between sets)Incline Press: 40x2x10Dumbbell Row: 40x2x10Hanging Leg Raises: 2x20Dumbbell Curls: 25x2x10Forearm curl: 15x4x10 (raise this one next time)Lat raises: 20x2x10Rev Pec Dec: 60x15 70x12 80x10 90x8Cooldown: 10 min treadmill moderate pace 10 min elliptical interval between moderate and fast pace Link to comment Share on other sites More sharing options...
robert Posted January 14, 2012 Share Posted January 14, 2012 Nice work! PS, package is on the way. Arriving Tuesday after the holiday. Stay pumped! Have a great weekend. Link to comment Share on other sites More sharing options...
1yrvegan Posted January 16, 2012 Author Share Posted January 16, 2012 1-13-12 2x20 pushups2x20 crunches Link to comment Share on other sites More sharing options...
1yrvegan Posted January 16, 2012 Author Share Posted January 16, 2012 1-14-12 warmup: 15 min tread, mod pace2x20 pushups2x20 crunches Workout: Bench Press: 120x2x10 120x1x8dumbbell Curls: 25x2x10Incline Press: 35x1x15 35x1x10 Rope Forearm Curl: 20x4Lat pulldown: 120x2x8 Tri Press: 60x3x10 Hanging Leg Raises: 2x20 Link to comment Share on other sites More sharing options...
1yrvegan Posted January 16, 2012 Author Share Posted January 16, 2012 1-16-12 Warmup: 20 min tread stretch, 2x20 crunches Workout: Bench Press: 120x3x10 20 crunches between sets Incline Press: 40x2x10 40x1x8Leg Raises: 2x20 Barbell Curls: 50x3x10 Tri Press: 70x3x10Rev Pec Dec: 90x2x10Forearm Curl: 20x4 Link to comment Share on other sites More sharing options...
robert Posted January 16, 2012 Share Posted January 16, 2012 Nice work. How was your weekend? How do your lifts compare to teh previous weeks? You going up in weight or adjusting rep range? Using anything specific fore pre-workout like fruit, lemon water, supplements or anything like that? Hope all is awesome. Keep up the great, consistent work. That is how results are created, through consistency and adaptation. Enjoy your week! Check the mail tomorrow. Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now