shadowvegan Posted March 4, 2012 Author Share Posted March 4, 2012 wednesday2 mile run on treadmill 15:4515 push ups15 jumping jacks15 body weight squats circuit style for 3 sets of eachpreacher curls 90lbs x 10 for 3 setsdips 3 sets of 15 supersets with preacher curlshammer curls 25lb x 10 for 3 setsoverhead dumbbell triceps extension 60lb x 10 for 3 setsstraight bar cable curl 90lb x 10 for 3 setstriceps rope extension 90lb x 10 for 3 sets1 mile run in 8:01 Thursday I woke up feeling awful so I decided to listen to my body and take a day off to get back to normal Friday I hit the gym twice to make up for thursdayAM2 mile run on treadmill in 16:0315 push ups 15 jumping jacks15 body weight squats20 hanging leg raises circuit style for 3 sets of eachlateral shoulder raises 20lb x 10 for 3 setsfront shoulder raises 20lb x 10 for 3 setsrear delt raises 15lb x 10 for 3 setsdumbbell shrugs 55lbs x 10 for 5 sets Pm5 mile run in 39:58 Link to comment Share on other sites More sharing options...
shadowvegan Posted March 6, 2012 Author Share Posted March 6, 2012 monday1 mile run on treadmill 8:0415 jumping jacks15 body weight squats15 hanging leg raises circuit style for 3 sets of eachflat dumbbell bench 65lbs x 10 for 3 setsdumbbell rows 65lbs x 10 for 3 setsincline dumbbell bench 65lbs x 10 for 3 setsdecline dumbbell bench 60lbs x 10 for 3 setsback flys 15lbs x 10 for 3 setscable chest flys 130lbs x 10 for 3 setslat pull downs 130lbs x 10 for 3 sets2 mile run in 16:10 on treadmill Thinking about starting two-a-days soon as well as a detox diet...... stoked. doing a lot of research Link to comment Share on other sites More sharing options...
shadowvegan Posted March 6, 2012 Author Share Posted March 6, 2012 tuesday1 mile run 8:03 on treadmillstretching15 push ups 15 jumping jacks15 body weight squats circuit style for 3 sets of each leg extensions 120lbs x 10 for 3 setsleg curls 90lbs x 10 for 3 setsleg press 385lbs x 10, 475lbs x 10, 565lbs x 10, 655lbs x 10seated calf raises 90lbs x 15 for 3 setsstanding calf raises 190lbs x 15 for 3 sets ab workout with hanging leg raises, crunches, kettlebell oblique side bends. 4 sets of each at 20 reps.) 2 mile run on treadmill in 16:10 Great workout today! felt amazing afterwards. Went shopping today and loaded up on a lot of the ingredients from the THRIVE diet by Brendan Brazier. Stoked to see and feel results from taking my fitness and health to the next level. Link to comment Share on other sites More sharing options...
shadowvegan Posted March 9, 2012 Author Share Posted March 9, 2012 wednesday1 mile run 8:0315 jumping jacks 15 body weight squats15 hanging leg raises circuit style for 3 sets of eachpreacher curls 90lbs x 10 for 3 setsdips 3 sets of 15 done as supersets with preacher curlshammer curls 25lbs x 10 for 3 setsskullcrushers 60lbs x 10 for 3 sets superset with hammer curlsconcentration curls 20lbs x 10 for 3 setsoverhead dumbbell triceps extension 60lbs x 10 for 3 setsstraight bar cable curl 90lbs x 10 for 3 setstriceps rope extension 90lbs x 10 for 3 sets2 mile run in 16:30 thursday1 mile run in 7:0715 jumping jacks15 body weight squats15 hanging leg raises circuit style for 3 setsbench press 135lbs x 20, 175 x 5 for 5 sets4 mile run in 34:07 Link to comment Share on other sites More sharing options...
shadowvegan Posted March 10, 2012 Author Share Posted March 10, 2012 friday1 mile run 7:5015 push ups15 jumping jacks15 body weight squats15 hanging leg raises circuit style for 3 sets of eachlateral dumbbell raises 20lbs x 10 for 3 setsfront raises 20lbs x 10 for 3 setsrear delt raises 20lbs x 10 for 3 setsshrugs 65lbs x 10 for 3 setscrunches x 30hanging leg raises x 20mountain climber 30 secplanks 30 secoblique side bends 35lbs x 10 each side circuit style for 3 sets of each ab workout2 mile run in 16:03 Link to comment Share on other sites More sharing options...
kareno Posted March 13, 2012 Share Posted March 13, 2012 Hey Kane! Looks like things are going well! How is it going with the Thrive foods/recipes? I should take a closer look at his book(s). Link to comment Share on other sites More sharing options...
shadowvegan Posted March 14, 2012 Author Share Posted March 14, 2012 things are going awesome! i love his recipes in that book. My buddy Weylin and I are going to start trying the 12 week diet in Thrive soon. I have been using the lemon-lime recovery drink recipe and the energy pudding recipe the most. Definitely love that energy pudding. Hope all is going well for you. Definitely check out that book. I'll be updating my monday, tuesday, and wednesday workouts tonight, got called into work as I finished up today's lifts Link to comment Share on other sites More sharing options...
kareno Posted March 14, 2012 Share Posted March 14, 2012 Nice! Thanks for the tips! Good luck! Link to comment Share on other sites More sharing options...
shadowvegan Posted March 14, 2012 Author Share Posted March 14, 2012 Monday1 mile run 7:50 on treadmill15 jumping jacks15 bodyweight squats15 hanging leg raises circuit style for 3 sets of each bench press 180lbs x 5 for 5 setsincline dumbbell press 65lbs x 10 for 3 setsdecline dumbbell pullover 40lbs x 10 for 3 setsdumbbell row 65lbs x 10 for 3 setsback flys 20lb x 10 for 3 setslat pulldown 135lbs x 10 for 3 setsdumbbell chest fly 40lbs x 10 for 3 sets2 mile run in 15:56 Tuesday3 mile run in 24:2215push ups 15 jumping jacks15 bodyweight squats circuit style for 3 sets of each leg extensions 125lbs x 10 for 3 setsleg curl 95lbs x 10 for 3 setsleg press 485lbs x 10, 575lbs x 10, 665lbs x 10, and 755lbs x 5 (I WILL get 1000lbs by summer)seated calf raise 90lbs x 15 for 3 setsstanding calf raises 190lbs x 12 for 3 setsab workout with hanging leg raises, crunches, oblique side bends 4 sets of all circuit style 2 mile run in 14:55 Wednesday 2 mile run 15:4715 jumping jacks15 bodyweight squats15 hanging leg raises circuit style for 3 sets of each preacher curl 90lbs x 10 for 3 setsdips 3 sets of 15 supersets with preacher curlshammer curls 25lbs x 10 for 3 setsoverhead single arm triceps press 25lbs x 10 for 3 sets superset with hammer curlsskullcrushers 60lbs x 10 for 3 setsconcentration curls 20lbs x 10 for 3 sets superset with skullcrushersstraight bar cable curls 90lbs x 10 for 3 setstriceps rope extension 75lbs x 10 for 3 sets superset with straight bar curlsdecline crunches 2 sets of 15hanging leg raises 2 sets of 20 2 mile run 14:58 Link to comment Share on other sites More sharing options...
shadowvegan Posted March 15, 2012 Author Share Posted March 15, 2012 thursday5 mile run on treadmill in 42:1215 jumping jacks15 push ups15 bodyweight squats circuit style for 3 sets of each ab workout hanging leg raises, crunches, oblique side bends with 35lbs for 20 reps and 3 sets of each Link to comment Share on other sites More sharing options...
kareno Posted March 16, 2012 Share Posted March 16, 2012 I continue to be impressed and inspired by your dedication, Kane! Link to comment Share on other sites More sharing options...
shadowvegan Posted March 17, 2012 Author Share Posted March 17, 2012 Thanks a lot Karen. You all have been very supportive and this site has done a TON for me. Can't thank you all enough. Friday2 mile run on treadmill in 16:0315 push ups15 jumping jacks15 body weight squats circuit style for 3 sets of each Seated dumbbell shoulder press 50lbs x10 for 3 setsLateral raises 20lbs x 10 for 3 setsRear felt fly 20lbs x 10 for 3 setsDumbbell shrugs 55lbs x 15 for 3 sets Ab workout hanging leg raises, oblique side bends, crunches 3 sets of 20 for each2 mile run in 14:11..... Fast for me but I felt amazing Link to comment Share on other sites More sharing options...
robert Posted March 17, 2012 Share Posted March 17, 2012 How are things going? Hope all is awesome! -Robert Link to comment Share on other sites More sharing options...
shadowvegan Posted March 18, 2012 Author Share Posted March 18, 2012 Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life. How are things for you, Robert? Stay safe while traveling as much as u do brother and I hope to hear back soon Link to comment Share on other sites More sharing options...
kareno Posted March 18, 2012 Share Posted March 18, 2012 Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life. Yay!! That's so awesome to hear! So happy for you, Kane! Link to comment Share on other sites More sharing options...
shadowvegan Posted March 19, 2012 Author Share Posted March 19, 2012 Thanks a lot Karen:)Monday2 mile run in 16:4015 jumping jacks15 body weight squats 15 push ups circuit style for 3 sets of eachBench press 185lbs x 5 for 5 setsIncline dumbbell press 55lbs x 10 for 3 setsDumbbell rows 55lbs x 10 for 3 setsDecline dumbbell press 55lbs x 10 for 3 setsBack flys 20lbs x 10 for 3 setsChest fly 40lbs x 10 for 3 setsLat pull down 135lbs x 10 for 3 setsAb workout, hanging leg raises, crunches, and oblique side bends with 35lbs. 3 setsOf 20 for eachNo time for cardio cool down, got called in to work:/ Link to comment Share on other sites More sharing options...
shadowvegan Posted March 20, 2012 Author Share Posted March 20, 2012 Tuesday2 mile run in 14:20 Stretching15 push ups15 jumping jacks15 body weight squats circuit style for 3 sets of each Leg extension 125 lbs x 10 for 3 setsLeg curl 95lbs x 10 for 3 setsLeg press 655lbs x 5, 745lbs x 5, 805lbs x 5, 855lbs x 5Seated calf raise 90lbs x 15 for 3 setsStanding calf raise 195lbs x 12 for 3 setsAb workout hanging leg raises, crunches, and oblique side bends with 35lbs for 3 sets of 20 at each Cool down on treadmill before leaving for about 5 minutes. Link to comment Share on other sites More sharing options...
shadowvegan Posted March 22, 2012 Author Share Posted March 22, 2012 Wednesday2 mile run 15:4720 jumping jacks20 hanging leg raises20 body weight squats circuit style 3 sets of each Rope triceps ext 65lbs x 10 for 3 setsStraight bar cable curl 90lbs x 10 for 3 setsPreacher curls 100lbs x 6 for 3 setsDips 3 sets til failure superset with preacher curlsHammer curls 25lbs x 10 for 3 setsSingle arm Overhead tricep ext 25lb x 10 for 3 sets superset with hammerConcentration curl 20lbs x 10 for 3 setsSkull crushers 60lbs x 10 for 3 sets Ab workout crunches, hanging leg raises, and oblique side bends with 35lbs 3 sets of 20 for each Thursday4 mile run 32:4620 push ups20 jumping jacks20 body weight squats circuit style for 3 sets of eachAb workout same as yesterday:) Also, I got asked about veganism at the gym today by a lady named Tanya, hoping she joins the forum soon. She saw my veganbodybuilding.com shirt and asked me all about getting adequate protein. ) told her all about Robert Cheeke, Tresize, and Sitko. She has been vegetarian for 6 months and wants this site to keep her fit and healthy on a vegan diet. Just a testimony for what wearing the shirtsCan do. Buy some, people! Link to comment Share on other sites More sharing options...
shadowvegan Posted March 24, 2012 Author Share Posted March 24, 2012 friday3 mile run in 24:0620 jumping jacks20 body weight squats 20 hanging leg raises circuit style 3 sets of each front dumbbell shoulder raises 20lbs x 10 for 3 setslateral raises 20lbs x 10 for 3 setsdumbbell seated shoulder press 50lbs x 10 for 3 setsrear delt raises 20lbs x 10 for 3 setsdumbbell shrugs 50lbs x 10 for 3 sets bench press 185lbs x 5 for 5 sets ab workout hanging leg raises, crunches, oblique side bends with 35lbs x 20 for 3 sets of eachlight cardio cool down on treadmill for 5 minutes also went to the canal a few hours after my workout. Had the day off so I decided to run a few miles around lunch time by the river..... felt incredible. got some sun and ran around 5 miles or so out there. Link to comment Share on other sites More sharing options...
kareno Posted March 26, 2012 Share Posted March 26, 2012 Kane! I love what you said about wearing the shirts, and the impact that can have. I was working the VeganBodybuilding table at Seattle VegFest this weekend, and I told several people the same thing. Some people worry about not looking enough "like a bodybuilder" or fit enough to wear a shirt that advertises bodybuilding. While I can somewhat see their point, I also tell them that it's not necessarily about saying "Hey, look at me, I'm a vegan bodybuilder." But, it's about bringing awareness to the website and the concept that, yes, you can be vegan and extremely fit at the same time. It's about being a walking billboard for the website and hoping people will be curious enough to go check out the website and see the profiles, pictures, videos, and articles. Anyhow, glad to see you putting that into practice, and thanks so much for your support!! Hope you had a great weekend. Karen Link to comment Share on other sites More sharing options...
shadowvegan Posted March 27, 2012 Author Share Posted March 27, 2012 Thank you Karen. I had a pretty nice weekend, and I'm sure you had a blast in Seattle. Monday2 mile run in 16:4520 jumping jacks20 body weight squats20 hanging leg raises circuit style for 3 sets of each bench press 195lbs x 5 for 5 setsdumbbell incline bench 65lbs x 10 for 3 setsdumbbell rows 65lbs x 10 for 3 setsdumbbell fly 50lbs x 10 for 3 setsdumbbell back fly 20lbs x 10 for 3 setslat pulldown 150lbs x 10 for 3 setsab workout hanging leg raises, crunches, oblique side bends with 45lbs x 20 for 3 sets of each cardio cool down on treadmill Tuesday1 mile run in 7:4020 push ups20 jumping jacks20 body weight squats circuit style for 3 sets of each leg extension 130lbs x 10 for 3 setsleg curl 100lbs x 10 for 3 setsleg press 720lbs x 5 for 2 sets, 810lbs x 3, 860lbs x 3, 910lbs x 3seated calf raises 90lbs x 15 for 3 setsstanding calf raises 210lbs x 12 for 3 sets I had to stop before abs or more cardio..... operating on so little sleep.... will make up the ab workout tonight at some point after work. proud of my leg press. Hoping my knee is getting much stronger so I can squat some serious weight Link to comment Share on other sites More sharing options...
shadowvegan Posted March 28, 2012 Author Share Posted March 28, 2012 Wednesday 2 mile run in 16:4220 jumping jacks20 body weight squats20 hanging leg raises circuit style For 3 sets of each Preacher curl 100lbs x 10 for 3 setsDips 3 sets of 20 done as supersets with preacher curlsHammer curls 30lbs x 10 for 3 setsTwo-hand Overhead triceps dumbbell ext 65lbs x 10 for 3 sets done as supersets with hammer curlConcentration curl 25lbs x 10 for 3 setsSkull crushers 60lbs x 10 for 3 sets supersets with concentration curlsClose grip bench 135lbs x 15Wide grip bench 135 lbs x 15Ab workout hanging leg raises x 20 crunches x 20 and oblique side bends with 45 lbs x20 for 3 sets of each. Light cardio cool down on treadmill. Heading to the river now to run the trails for a while, going to do a killer Ab workout tonight to make up for lost time yesterday. Link to comment Share on other sites More sharing options...
kareno Posted March 30, 2012 Share Posted March 30, 2012 Have fun, and good luck!! Link to comment Share on other sites More sharing options...
shadowvegan Posted March 30, 2012 Author Share Posted March 30, 2012 Thank you Karen! Had a lot of fun wednesday. Got a lot of sun, some good running and time in the river. ThursdayWoke up early to start my garden. Got a great workout using the tiller and raking the whole plot. went for a 7 mile run down the canal trails that evening. Had a friend join me so I didn't time it.... just enjoyed an easy paced exercise. Friday3 mile run in 24:4225 jumping jacks25 body weight squats25 hanging leg raises circuit style for 3 sets of each front dumbbell shoulder raises 20lbs x 10 for 3 setslateral dumbbell shoulder raises 20lbs x 10 for 3 setsseated dumbbell shoulder press 55lbs x 10 for 3 setsdumbbell shoulder shrugs 55lbs x 10 for 3 sets done as supersets with shoulder pressrear delt raises 20lbs x 10 for 3 sets bench press 135lbs x 15 for 2 setsclose grip bench press 135lbs x 15 for 2 sets leg press 1000lbs x 6 ab workout was a 5 minute workout, cycling between mountain climbers, planks and crunches, 30 seconds a piece no breaks for 5 minutes straightoblique side bends with 45lbs x 10 for 3 sets cardio cool down on treadmill for a 5 minutes. Link to comment Share on other sites More sharing options...
shadowvegan Posted April 1, 2012 Author Share Posted April 1, 2012 SaturdayNormally take the day off from any routine but I felt great so I ran the canal trail again for 5 miles with a friend. really strong run. Fingers crossed for the essay contest results. Good luck to all who entered. Link to comment Share on other sites More sharing options...
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