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Kane's Training Journal


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monday

ran 1 mile on the treadmill in 7 min and 30 sec.

full body stretch

15 push ups

15jumping jacks

15 bodyweight squats circuit style for 3 sets of each

squat 225lb x 5 for 5 sets

bench press 185lb x 5 for 5 sets

barbell row 135lb x 5 for 5 sets

dumbbell shrugs 60lb dumbbells x10 for 5 sets

loving 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 shake

dinner- hoppin john soup and salad no dressing

late snack- homemade vegan cornbread, soy protein shake

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tuesday

2 mile run in 15:50 on the treadmill

15 push ups

15 jumping jacks

15 jump squats circuit style for 3 sets of each

full body stretching

preacher curl 85lb x 10 for 3 sets

dips x15 for 3 sets done as supersets with preacher curls

triceps rope extension 90lb x 10 for 3 sets

straight bar cable curl 90lb x 10 for 3 sets

concentration curl 20lb x 10 for 3 sets

overhead dumbbell tricep ext. 60lb x 10 for 3 sets

hammer curl 20lb x 10 for 3 sets

skullcrushers 60lb x 10 for 3 sets

breakfast- bowl of oats and whole grain cereal with soymilk, protein shake

lunch- protein shake and green salad

post workout- green salad, protein shake, peanut butter

dinner- almonds, carrots, tofu, celery, vegan cornbread protein shake

Feeling good! up to 164lbs today! highest I've hit since working out regularly. 6 more pounds and i'll be stoked!

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warmed up with 1 mile run in 7:35 in treadmill

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

incline dumbbell bench 65lbs x 5 for 5 sets

dumbbell rows 65lb x 5 for 5 sets

power clean 135lb x 5 for 5 sets

romanian deadlift 135lb x 5 for 5 sets

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15 push ups

15 jumping jacks

15 jump squats circuit style for 3 sets of each

full body stretch

ez bar curl 65lb x 10 for 5 sets

overhead barbell tricep ext. 65lbs x 10 for 5 sets

lateral raise 20lb x 10 for 3 sets

front raise 20lb x 10 for 3 sets

handstand push ups x 10 for 3 sets

ab workout

30 sec mountain climber

30 sec plank

30 sec crunches done circuit style through each exercise for 5 minutes no breaks

breakfast- banana and whole grain cereal.

lunch- peanut butter toast, fruit smoothie with hemp protein

dinner- vegan cornbread and a vegan philly cheesesteak, best ive ever had.

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1 mile run on treadmill in 7:28

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

pull ups 5 x 5

declined dumbbell pullover 30lb x 5 for 5 sets

deadlift 185lb x 5 135 x 5 for 4 sets

push press 135lb x 5 for 5 sets

preacher curls 90lb x 10 for 3 sets

dips 3 sets of 15 done as supersets with preacher curls

breakfast- banana and orange vega optimizer

lunch/post workout- almonds, 4 bowls of oatmeal, raisins, orange protein shake

dinner- hopping john, salad, apple, peanut butter, oats and a banana

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scheduled day off from lifting.

did some full body stretches this afternoon and a few sets of 40 push ups throughout the day

breakfast- banana, apple, hemp protein shake

lunch- kung pao tofu with vegetable rice

dinner- vegan banana walnut waffles with a vegan vanilla yogurt pound cake for dessert

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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 treadmill

full body stretching

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

squat 245lb x 5 for 5 sets

bench press 185lb x 5 for 5 sets

barbell row 135lb x 5 for 5 sets

dumbbell shrugs 60lb x 10 for 5 sets

loving 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 optimizer

lunch/post workout- oats, vega protein shake, banana, apple

dinner- vegna cornbread, vegan garlic bread and spaghetti with vegan parmesan

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2 mile run on treadmill in 14:37

full body stretch

25 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

preacher curls 85lbs x 10 for 3 sets

dips 3 sets of 15 done as superset with preacher curls

straight bar cable curl 90lbs x 10 for 3 sets

triceps rope ext. 90lbs x 10 for 3 sets

concentration curls 25lbs x 10 20lbs x 10 for 2 sets

overhead dumbbell triceps ext 60lbs x 10 for 3 sets

hammer curls 20lbs x 10 for 3 sets

skullcrushers 60lbs x 10 for 3 sets

last 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

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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

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1 mile warm up on treadmill in 6:47

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

dumbbell incline bench 70lb x 5 for 5 sets

dumbbell rows 65lb x 5 for 5 sets

clean 135lb x 3 for 5 sets

romanian deadlift 135lb x 5 for 4 sets and one set until failure.

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thursday

1 mile on treadmill in 6:50

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

preacher curl 85lb x 10 for 3 sets

dips 3 sets of 15 done as supersets with preacher curls

straight bar curl 90lb x 10 for 3 sets

triceps rope ext. 90lb x 10 for 3 sets

standing calf raises 170lb x 10 for 3 sets

skullcrushers 60lb x 10 for 3 sets

hammer curls 20lb x 10 for 3 sets

circuit style workout for abs with hanging leg raises, mountain climbers, v- sit ups, and planks for 4 sets of all.

 

Friday

1 mile on treadmill in 7:35

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

pull ups x 5 for 6 sets

dumbbell decline pullover 30lb x 5 for 5 sets

push press 135lb x 5 for 5 sets

deadlift 185lb x 5 for 5 sets

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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

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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 15:50

full body stretching

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

squat 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 sets

dumbbell shrugs 60lb x 10 for 5 sets

 

Loving this routine. Excited to change up soon though and see some results!

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warmed up with a 3mile run in 25:40 on the treadmill

full body stretch

30 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

preacher curl 90lb x 10 for 3 sets

dips 3 sets of 15 done as superset with preacher curls

hammer curls 20lb x 10 for 3 sets

overhead dumbbell triceps ext. 60lb x 10 for 3 sets

concentration curls 20lb x 10 for 3 sets

skull crushers 60lb x 10 for 3 sets

standing calf raises 150lb x 10 for 3 sets

ab workout with v sit ups, hanging leg raises, misc oblique workouts, and planks for 30 minutes.

 

 

POOPED!

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warmed up with 1 mile run on treadmill in 7:40

full body stretch

20 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

incline dumbbell bench 70lb x 6 for 5 sets

dumbbell rows 70lb x 5 for 5 sets

power clean 135lb x 5 for 5 sets

romanin deadlift 135lb x 5 for 4 sets 1 set til failure (16 reps)

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1 mile warm up on treadmill in 7:50

full body stretch

25push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

triceps rope extension 90lb x 10 for 3 sets

straight bar cable curl 90lb x 10 for 3 sets

hammer curls 20lb x 10 for 3 sets

skullcrushers 60lb x 10 for 3 sets

dips 3 sets of 15 1 set til failure

preacher curls 90lb x 10 for 3 sets

30 min ab workout with hanging leg raises, sit ups, oblique workouts and crunches

 

 

forgot my calves today! doing them tomorrow in my workout

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warm up 1 mile run 7:50

full body stretch

20 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

decline dumbbell pullovers 35lb x 6 for 5 sets

pull ups 6 x 5 sets

deadlift 185lb x 5 for 5 sets

push press 145lb x 5 for 5 sets

finished with 1 mile jog in 8:50

thinking 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.

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forgot to update yesterday.

monday!

ran 4 miles in 37:40 on treadmill

full body stretch

15 hanging leg raises

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

squat 245lb x 8 for 5 sets

bench 185lb x 6 for 5 sets

barbell row 135 x 10 for 5 sets

dumbbell shrugs 55lb x 10 for 5 sets

finished with 1 mile run in 8:05

 

Tuesday

ran 1 mile in 7:50 on treadmill

full body stretch

15 hanging leg raises

15 push ups

15 bodyweight squats

15 jumping jacks circuit style for 3 sets of each

hammer curls 20lb x 10 for 3 sets

overhead dumbbell triceps ext. 60lb x 10 for 3 sets

straight bar cable curl 90lb x 10 for 3 sets

triceps rope ext. 90lb x 10 for 3 sets

preacher curls 90lb x 10 for 3 sets

dips 3 sets of 15 done as superset with preacher curls

standing calf raises 160lb x 10 for 3 sets

seated calf raises 50lb x 15 for 3 sets

30 min ab workout with hanging leg raises, v sit ups, various oblique workouts and planks

finished with another 1 mile run in 7:55

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  • 2 weeks later...

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 treadmill

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats

15 hanging leg raises circuit style for 3 sets of each

preacher curl 90lb x10 for 3 sets

dips 3 sets of 15 done as supersets with preacher curls

hammer curls 20lb x 10 for 3 sets

overhead triceps dumbbell ext. 60lb x 10 for 3 sets done as supersets with hammer curl

skullcrushers 60lb x 10 for 3 sets

concentration curl 20lb x 10 for 3 sets

straight bar cable curl 90lb x 10 for 3 sets

triceps rope extension 90lb x 10 for 3 sets done as supersets with straight bar cable curl

standing calf raises 150lb x 10 for 3 sets

seated calf raises 50lb x 15 for 3 sets

Ab work out consisted of v sit ups, crunches, hanging leg raises, planks and mountain climbers.

finished with 1 mile run in 7:50

EXHAUSTING WORKOUT

Thursday PM (to make up for traveling on friday)

no running just stretching

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

pull ups 5 sets of 6

decline dumbell pullovers 35lb x 5 for 5 sets

push press 145lb x 5 for 5 sets

deadlift 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 16:10

some 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.

 

Wednesday

1 mile run in 7:50

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats

15 hanging leg raises circuit style for 3 sets of each

squats 245lb x 8 for 5 sets

bench press 185lb x 6 for 5 sets

barbell row 135lb x 10 for 5 sets

dumbbell shrugs 55lb x 10 for 5 sets

forgot my post workout run :/

 

Thursday

1 mile run in 7:45 on treadmill

full body stretch

15 push ups

15 jumping jacks

15 bodyweight squats circuit style for 3 sets of each

preacher curl 90lb x 10 for 3 sets

dips 3 sets of 15 done as supersets with preacher curls

straight bar cable curl 90lb x 10 for 3 sets

triceps rope extension 90lb x 10 for 3 sets

hammer curl 20lb x 10 for 3 sets

overhead dumbbell triceps ext 60lb x 10 for 3 sets done as supersets with hammer curl

seated calf raise 50lb x 15 for 3 sets

standing calf raise 170lb x 15 for 3 sets

ab workout with some workouts I forget the name of..... it was four exercises and it burned sufficiently afterwards

1 mile run in 7:50 on treadmill

 

There! all caught up!

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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.

 

Friday

1 mile run in 7:50 on treadmill

full body stretch

15 push ups

15 jumping jacks

15 body weight squats circuit style for 3 sets of each

pull ups 5 sets of 6 (getting a little better)

decline dumbbell pullover 35lb x 8 for 4 sets

incline dumbbell bench 65lb x 6 for 5 sets

dumbbell rows 65lb x 5 for 5 sets

push press 145lb x 5 for 5 sets

deadlift 185lb x 8 for 4 sets

romanian deadlift 155lb x 8 for 5 sets

1 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

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Monday

Warm up walking 8 minutes on treadmill

15 jumping jacks

15 body weight squats

20 hanging leg raises circuit style for 3 sets of each

Flat dumbbell bench 60lbs x 10 for 3 sets

Dumbbell rows 60lbs x 10 for 3 sets

Incline dumbbell bench 60lbs x 10 for 3 sets

Dumbbell back flys 15 lbs x 10 for 3 sets

Decline dumbbell bench 60lbs x 10 for 3 sets

Cable chest flys 125lbs x 10 for 3 sets

Lat pull downs 130lbs x 10 for 3 sets

1 mile run in 8:03 on treadmill

 

Tuesday

8 minutes walking on treadmill

Stretching

15 push ups

15 jumping jacks

15 body weight squats circuit style for 3 sets

Leg extension 110lbs x10 for 3 sets

Leg curls 90lbs x10 for 3 sets

Leg press 300lb x 10 390 x10 480x10 570 x 10

Standing calf raises 190lbs x 10 for 3 set

Seated calf raise 85lbs x15 for 3 sets

Ab 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 mile

Run in 16:09. Feeling great

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