shadowvegan Posted January 24, 2012 Author Share Posted January 24, 2012 mondayran 1 mile on the treadmill in 7 min and 30 sec.full body stretch15 push ups15jumping jacks15 bodyweight squats circuit style for 3 sets of eachsquat 225lb x 5 for 5 setsbench press 185lb x 5 for 5 setsbarbell row 135lb x 5 for 5 setsdumbbell shrugs 60lb dumbbells x10 for 5 setsloving this routine. amazing how intense 4 lifts can be. breakfast- banana, soy protein shake.lunch- apple, banana, clif builder bar.post workout- tofu taco salad and soy protein shakedinner- hoppin john soup and salad no dressinglate snack- homemade vegan cornbread, soy protein shake Link to comment Share on other sites More sharing options...
shadowvegan Posted January 25, 2012 Author Share Posted January 25, 2012 tuesday2 mile run in 15:50 on the treadmill15 push ups15 jumping jacks15 jump squats circuit style for 3 sets of eachfull body stretchingpreacher curl 85lb x 10 for 3 setsdips x15 for 3 sets done as supersets with preacher curlstriceps rope extension 90lb x 10 for 3 setsstraight bar cable curl 90lb x 10 for 3 setsconcentration curl 20lb x 10 for 3 setsoverhead dumbbell tricep ext. 60lb x 10 for 3 setshammer curl 20lb x 10 for 3 setsskullcrushers 60lb x 10 for 3 setsbreakfast- bowl of oats and whole grain cereal with soymilk, protein shakelunch- protein shake and green saladpost workout- green salad, protein shake, peanut butterdinner- almonds, carrots, tofu, celery, vegan cornbread protein shakeFeeling good! up to 164lbs today! highest I've hit since working out regularly. 6 more pounds and i'll be stoked! Link to comment Share on other sites More sharing options...
shadowvegan Posted January 26, 2012 Author Share Posted January 26, 2012 warmed up with 1 mile run in 7:35 in treadmillfull body stretch15 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachincline dumbbell bench 65lbs x 5 for 5 setsdumbbell rows 65lb x 5 for 5 setspower clean 135lb x 5 for 5 setsromanian deadlift 135lb x 5 for 5 sets Link to comment Share on other sites More sharing options...
shadowvegan Posted January 27, 2012 Author Share Posted January 27, 2012 15 push ups15 jumping jacks15 jump squats circuit style for 3 sets of eachfull body stretchez bar curl 65lb x 10 for 5 setsoverhead barbell tricep ext. 65lbs x 10 for 5 setslateral raise 20lb x 10 for 3 setsfront raise 20lb x 10 for 3 setshandstand push ups x 10 for 3 sets ab workout30 sec mountain climber30 sec plank30 sec crunches done circuit style through each exercise for 5 minutes no breaksbreakfast- banana and whole grain cereal.lunch- peanut butter toast, fruit smoothie with hemp proteindinner- vegan cornbread and a vegan philly cheesesteak, best ive ever had. Link to comment Share on other sites More sharing options...
shadowvegan Posted January 28, 2012 Author Share Posted January 28, 2012 1 mile run on treadmill in 7:28full body stretch15 push ups 15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpull ups 5 x 5declined dumbbell pullover 30lb x 5 for 5 setsdeadlift 185lb x 5 135 x 5 for 4 setspush press 135lb x 5 for 5 setspreacher curls 90lb x 10 for 3 setsdips 3 sets of 15 done as supersets with preacher curlsbreakfast- banana and orange vega optimizerlunch/post workout- almonds, 4 bowls of oatmeal, raisins, orange protein shakedinner- hopping john, salad, apple, peanut butter, oats and a banana Link to comment Share on other sites More sharing options...
shadowvegan Posted January 29, 2012 Author Share Posted January 29, 2012 scheduled day off from lifting.did some full body stretches this afternoon and a few sets of 40 push ups throughout the daybreakfast- banana, apple, hemp protein shakelunch- kung pao tofu with vegetable ricedinner- vegan banana walnut waffles with a vegan vanilla yogurt pound cake for dessert Link to comment Share on other sites More sharing options...
shadowvegan Posted January 31, 2012 Author Share Posted January 31, 2012 yesterday was a scheduled rest day. did a light amount of stretching and took it easy for the whole day. today i warmed up with a 2 mile run in 14:35 on the treadmillfull body stretching15 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachsquat 245lb x 5 for 5 setsbench press 185lb x 5 for 5 setsbarbell row 135lb x 5 for 5 setsdumbbell shrugs 60lb x 10 for 5 setsloving the increases i'm seeing in my strength so quickly with this routine. I'm finally in the 160's consistently on the scale now, pushing 165 most days.breakfast- orange, oats, and vega optimizerlunch/post workout- oats, vega protein shake, banana, appledinner- vegna cornbread, vegan garlic bread and spaghetti with vegan parmesan Link to comment Share on other sites More sharing options...
shadowvegan Posted February 1, 2012 Author Share Posted February 1, 2012 2 mile run on treadmill in 14:37full body stretch25 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpreacher curls 85lbs x 10 for 3 setsdips 3 sets of 15 done as superset with preacher curlsstraight bar cable curl 90lbs x 10 for 3 setstriceps rope ext. 90lbs x 10 for 3 setsconcentration curls 25lbs x 10 20lbs x 10 for 2 setsoverhead dumbbell triceps ext 60lbs x 10 for 3 setshammer curls 20lbs x 10 for 3 setsskullcrushers 60lbs x 10 for 3 setslast workout of the month challenge. feeling and looking much better. Can definitely tell that I'm getting stronger and I'm addicted. Planning to keep this up for a long time Link to comment Share on other sites More sharing options...
kareno Posted February 1, 2012 Share Posted February 1, 2012 Hey Kane! You've done such an awesome job this month for the NYNY challenge, with consistency in journaling and training. Congratulations!!!! We'll be posting an announcement soon with regards to eligibility for the prize package, so just be on the lookout for that! Fantastic work, and I'm so thrilled that you've seen results! Hope you'll stick around the VBB forum even after the challenge is over and continue to share in the community with your results and encouragement! All the best,Karen Link to comment Share on other sites More sharing options...
shadowvegan Posted February 2, 2012 Author Share Posted February 2, 2012 1 mile warm up on treadmill in 6:47full body stretch15 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachdumbbell incline bench 70lb x 5 for 5 setsdumbbell rows 65lb x 5 for 5 setsclean 135lb x 3 for 5 setsromanian deadlift 135lb x 5 for 4 sets and one set until failure. Link to comment Share on other sites More sharing options...
shadowvegan Posted February 4, 2012 Author Share Posted February 4, 2012 thursday1 mile on treadmill in 6:50full body stretch15 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpreacher curl 85lb x 10 for 3 setsdips 3 sets of 15 done as supersets with preacher curlsstraight bar curl 90lb x 10 for 3 setstriceps rope ext. 90lb x 10 for 3 setsstanding calf raises 170lb x 10 for 3 setsskullcrushers 60lb x 10 for 3 setshammer curls 20lb x 10 for 3 setscircuit style workout for abs with hanging leg raises, mountain climbers, v- sit ups, and planks for 4 sets of all. Friday1 mile on treadmill in 7:35full body stretch15 push ups 15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpull ups x 5 for 6 setsdumbbell decline pullover 30lb x 5 for 5 setspush press 135lb x 5 for 5 setsdeadlift 185lb x 5 for 5 sets Link to comment Share on other sites More sharing options...
kareno Posted February 4, 2012 Share Posted February 4, 2012 Hey Kane! Again, great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community! All the best,Karen Link to comment Share on other sites More sharing options...
shadowvegan Posted February 6, 2012 Author Share Posted February 6, 2012 Thanks a lot Karen! Thank you for always checking in and posting encouragement. I plan to continue journaling and using it to motivate me and track progress! I love it. Took the weekend off:) felt good and rested this morning for my workout! warmed up with 2 miles on the treadmill in 15:50full body stretching15 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachsquat 245lb x 5 for 5 sets (5th set had a few extra reps until failure)bench press 185lb x 5 for 5 sets (5th set til failure)barbell row 135lb x 5 for 5 setsdumbbell shrugs 60lb x 10 for 5 sets Loving this routine. Excited to change up soon though and see some results! Link to comment Share on other sites More sharing options...
kareno Posted February 6, 2012 Share Posted February 6, 2012 Awesome! We'll see you around then! Link to comment Share on other sites More sharing options...
shadowvegan Posted February 8, 2012 Author Share Posted February 8, 2012 warmed up with a 3mile run in 25:40 on the treadmillfull body stretch30 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpreacher curl 90lb x 10 for 3 setsdips 3 sets of 15 done as superset with preacher curlshammer curls 20lb x 10 for 3 setsoverhead dumbbell triceps ext. 60lb x 10 for 3 setsconcentration curls 20lb x 10 for 3 setsskull crushers 60lb x 10 for 3 setsstanding calf raises 150lb x 10 for 3 setsab workout with v sit ups, hanging leg raises, misc oblique workouts, and planks for 30 minutes. POOPED! Link to comment Share on other sites More sharing options...
shadowvegan Posted February 9, 2012 Author Share Posted February 9, 2012 warmed up with 1 mile run on treadmill in 7:40full body stretch20 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachincline dumbbell bench 70lb x 6 for 5 setsdumbbell rows 70lb x 5 for 5 setspower clean 135lb x 5 for 5 setsromanin deadlift 135lb x 5 for 4 sets 1 set til failure (16 reps) Link to comment Share on other sites More sharing options...
shadowvegan Posted February 10, 2012 Author Share Posted February 10, 2012 1 mile warm up on treadmill in 7:50full body stretch25push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachtriceps rope extension 90lb x 10 for 3 setsstraight bar cable curl 90lb x 10 for 3 setshammer curls 20lb x 10 for 3 setsskullcrushers 60lb x 10 for 3 setsdips 3 sets of 15 1 set til failurepreacher curls 90lb x 10 for 3 sets30 min ab workout with hanging leg raises, sit ups, oblique workouts and crunches forgot my calves today! doing them tomorrow in my workout Link to comment Share on other sites More sharing options...
shadowvegan Posted February 10, 2012 Author Share Posted February 10, 2012 warm up 1 mile run 7:50full body stretch 20 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachdecline dumbbell pullovers 35lb x 6 for 5 setspull ups 6 x 5 setsdeadlift 185lb x 5 for 5 setspush press 145lb x 5 for 5 setsfinished with 1 mile jog in 8:50thinking about starting to run before and after (reasonable intensities) to see what the results would be..... if anyone has any suggestions on that, I would love to hear it. Link to comment Share on other sites More sharing options...
shadowvegan Posted February 14, 2012 Author Share Posted February 14, 2012 forgot to update yesterday.monday!ran 4 miles in 37:40 on treadmillfull body stretch15 hanging leg raises15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachsquat 245lb x 8 for 5 setsbench 185lb x 6 for 5 setsbarbell row 135 x 10 for 5 setsdumbbell shrugs 55lb x 10 for 5 setsfinished with 1 mile run in 8:05 Tuesdayran 1 mile in 7:50 on treadmillfull body stretch15 hanging leg raises15 push ups15 bodyweight squats15 jumping jacks circuit style for 3 sets of eachhammer curls 20lb x 10 for 3 setsoverhead dumbbell triceps ext. 60lb x 10 for 3 setsstraight bar cable curl 90lb x 10 for 3 setstriceps rope ext. 90lb x 10 for 3 setspreacher curls 90lb x 10 for 3 setsdips 3 sets of 15 done as superset with preacher curlsstanding calf raises 160lb x 10 for 3 setsseated calf raises 50lb x 15 for 3 sets30 min ab workout with hanging leg raises, v sit ups, various oblique workouts and planksfinished with another 1 mile run in 7:55 Link to comment Share on other sites More sharing options...
kareno Posted February 15, 2012 Share Posted February 15, 2012 You're doing awesome work, Kane! I hope you're proud of yourself! Link to comment Share on other sites More sharing options...
shadowvegan Posted February 24, 2012 Author Share Posted February 24, 2012 Really far behind on entries:/ I left for vacation/my brother's wedding on friday last week. Threw me off my normal entries.Thursday I did two workouts. AM:1 mile run 7:56 on treadmillfull body stretch 15 push ups15 jumping jacks15 bodyweight squats15 hanging leg raises circuit style for 3 sets of eachpreacher curl 90lb x10 for 3 setsdips 3 sets of 15 done as supersets with preacher curlshammer curls 20lb x 10 for 3 setsoverhead triceps dumbbell ext. 60lb x 10 for 3 sets done as supersets with hammer curlskullcrushers 60lb x 10 for 3 setsconcentration curl 20lb x 10 for 3 setsstraight bar cable curl 90lb x 10 for 3 setstriceps rope extension 90lb x 10 for 3 sets done as supersets with straight bar cable curlstanding calf raises 150lb x 10 for 3 setsseated calf raises 50lb x 15 for 3 setsAb work out consisted of v sit ups, crunches, hanging leg raises, planks and mountain climbers. finished with 1 mile run in 7:50EXHAUSTING WORKOUTThursday PM (to make up for traveling on friday)no running just stretching15 push ups 15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpull ups 5 sets of 6decline dumbell pullovers 35lb x 5 for 5 setspush press 145lb x 5 for 5 setsdeadlift 185lb x 5 for 5 sets Friday I actually ended up having a fitness room in the hotel I stayed in so I did do some running and light lifting. Ran 2 miles on the treadmill at the hotel in 16:10some light shoulder lifts and calves again. took saturday through tuesday off from lifting due to being in the mountains. Just some light stretching here and there. Wednesday1 mile run in 7:50full body stretch15 push ups15 jumping jacks15 bodyweight squats15 hanging leg raises circuit style for 3 sets of eachsquats 245lb x 8 for 5 setsbench press 185lb x 6 for 5 setsbarbell row 135lb x 10 for 5 setsdumbbell shrugs 55lb x 10 for 5 setsforgot my post workout run :/ Thursday 1 mile run in 7:45 on treadmillfull body stretch15 push ups15 jumping jacks15 bodyweight squats circuit style for 3 sets of eachpreacher curl 90lb x 10 for 3 setsdips 3 sets of 15 done as supersets with preacher curlsstraight bar cable curl 90lb x 10 for 3 setstriceps rope extension 90lb x 10 for 3 setshammer curl 20lb x 10 for 3 setsoverhead dumbbell triceps ext 60lb x 10 for 3 sets done as supersets with hammer curlseated calf raise 50lb x 15 for 3 setsstanding calf raise 170lb x 15 for 3 setsab workout with some workouts I forget the name of..... it was four exercises and it burned sufficiently afterwards1 mile run in 7:50 on treadmill There! all caught up! Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Share Posted February 24, 2012 Nice work! You're hammering it hard! Catch up soon. Have an awesome weekend! -Robert Link to comment Share on other sites More sharing options...
shadowvegan Posted February 24, 2012 Author Share Posted February 24, 2012 Thanks so much Robert and Karen! I got my package in the mail today, beyond stoked with everything I got! Looking forward to the gift card and subscription too! Thanks for the kind words and constant encouragement on my journal as well. Friday1 mile run in 7:50 on treadmillfull body stretch15 push ups15 jumping jacks15 body weight squats circuit style for 3 sets of eachpull ups 5 sets of 6 (getting a little better)decline dumbbell pullover 35lb x 8 for 4 setsincline dumbbell bench 65lb x 6 for 5 setsdumbbell rows 65lb x 5 for 5 setspush press 145lb x 5 for 5 setsdeadlift 185lb x 8 for 4 setsromanian deadlift 155lb x 8 for 5 sets1 mile run in 8:05 on treadmill I had a very intense workout today to make up for the lifts I missed on vacation..... can DEFINITELY feel it. I only left out Cleans.... I just did not have it in me to do them, had to push with everything to finish what I did. Also, I am nearing the end of this routine.... I don't want to stay on it for TOO long. If anyone has any suggestions for a lifting routine or specific split they enjoy I would really love to hear it. I'm looking to gain a little more mass, but mainly definition. hoping for some feedback guys Link to comment Share on other sites More sharing options...
kareno Posted February 25, 2012 Share Posted February 25, 2012 Great! So glad your package arrived safe and sound! Our donors were quite generous, and we were thrilled to be able to send out all that great stuff! Awesome workout, Kane! Keep up your incredible work! Link to comment Share on other sites More sharing options...
shadowvegan Posted February 28, 2012 Author Share Posted February 28, 2012 MondayWarm up walking 8 minutes on treadmill15 jumping jacks15 body weight squats20 hanging leg raises circuit style for 3 sets of eachFlat dumbbell bench 60lbs x 10 for 3 setsDumbbell rows 60lbs x 10 for 3 setsIncline dumbbell bench 60lbs x 10 for 3 setsDumbbell back flys 15 lbs x 10 for 3 setsDecline dumbbell bench 60lbs x 10 for 3 setsCable chest flys 125lbs x 10 for 3 setsLat pull downs 130lbs x 10 for 3 sets1 mile run in 8:03 on treadmill Tuesday8 minutes walking on treadmillStretching15 push ups15 jumping jacks15 body weight squats circuit style for 3 setsLeg extension 110lbs x10 for 3 setsLeg curls 90lbs x10 for 3 setsLeg press 300lb x 10 390 x10 480x10 570 x 10Standing calf raises 190lbs x 10 for 3 setSeated calf raise 85lbs x15 for 3 setsAb workout consisted of hanging leg raises, v sit ups, planks and crunches and two other exercises I've forgotten the name of. Finished up with a two mileRun in 16:09. Feeling great Link to comment Share on other sites More sharing options...
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