shadowvegan Posted April 4, 2012 Author Share Posted April 4, 2012 Monday2 mile run 16:3725 jumping jacks25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Bench press 195lbs x 5 for 5 setsIncline dumbbell bench 65lbs x 10 for 3 setsDumbbell rows 65lbs x 10 for 3 setsCable fly 135lbs x 10 for 3 setsLat pull down 165lbs x 10 for 3 setsPull ups 5 x 5 Ab workout 5 minute circuit. 30 sec climber, 30 sec plank and 30 crunches for 5 minutes no breaks Tuesday 2 mile run 15:5025 push ups25 body weight squats 25 jumping jacks circuit style for 3 sets of each Squat 275lbs x 5 for 5 setsLeg extension 145lbs x 10 for 3 setsLeg curl 105lbs x 10 for 3 sets superset with extensionStanding calf raise 210lbs x 10 for 3 setsSeated calf raises 135lbs x 12 for 3 sets Ab work outOblique side bends 45lbs x 10 for 3 setsHanging leg raises 3 sets of 20Crunches 3 sets of 20 Link to comment Share on other sites More sharing options...
shadowvegan Posted April 5, 2012 Author Share Posted April 5, 2012 Wednesday1 mile run in 6:1825 jumping jacks25 push ups25 body weight squats. Dips 3 sets of 20Preacher curl 100lbs x 10 for 3 sets superset with dipsHammer curls 30lbs x 10 for 3 setsOverhead single dumbbell extension 65lbs x 10 for 3 sets superset with hammerConcentration curl 25lbs x 10 for 3 setsSkull crusher 60lbs x 10 for 3 sets superset with concentration Ab workout circuit 5 min with 30 sec climber, 30 sec plank, 30 crunches, no breaksOblique side bends with 45lbs x 10 3 sets Thursday10 mile run in 82:40Close grip bench 135lbs x 15 for 2 setsWide grip bench 135lbs x 15 for 2 setsPull ups 5x5Ab workout crunches, hanging leg raises, and oblique side bends 45lbs 3 sets of 20 for each Got asked by a gentleman in the gym about this site again shirt really draws attention. He was genuinely interested in what I had to say. Rad experience. Also.... Golds gym where I go has now started giving vegan diet tipsOn the gym screens this week. Noticed it today. So awesome Link to comment Share on other sites More sharing options...
kareno Posted April 7, 2012 Share Posted April 7, 2012 WednesdayGot asked by a gentleman in the gym about this site again shirt really draws attention. He was genuinely interested in what I had to say. Rad experience. Also.... Golds gym where I go has now started giving vegan diet tipsOn the gym screens this week. Noticed it today. So awesome AAAGGGGHHHHH! BOTH of these things are so awesome!!!! Great job promoting veganism and fitness, Kane! You rock!!! Link to comment Share on other sites More sharing options...
shadowvegan Posted April 7, 2012 Author Share Posted April 7, 2012 Thank you Karen! Its always amazing when someone wants to learn about it and is open minded. Friday3 mile run 24:4225 jumping jacks25 body weight squats25 hanging leg raises 3 sets of each Dumbbell Front shoulder raise 20lbs x 10 for 3 setsDumbbell Lateral raises 20lbs x 10 for 3 setsDumbbell shoulder press 55lbs x 10 for 3 setsDumbbell shrugs 55lbs x 10 for 3 sets Ab workout 5 minute circuit workout 30 sec climber, 30 sec plank and 30 crunches no breaks for 5 minutes Link to comment Share on other sites More sharing options...
shadowvegan Posted April 11, 2012 Author Share Posted April 11, 2012 Monday 2 mile run 16:3725 jumping jacks25 body weight squats25 hanging leg raises circuit style for 3 sets of each Bench press 205lbs x 3 for 3 sets 195lbs x 3 for 2 setsIncline dumbbell bench 65lbs x 10 for 3 setsDumbbell rows 65lbs x 10 for 3 sets Dumbbell fly 50lbs x 10 for 3 setsDumbbell Back fly 20lbs x 10 for 3 setsLat pull down 165lbs x 10 for 3 setsAb workout 3 sets of 20 hanging leg raises, crunches, oblique side bends with 45lbs Tuesday2 mile run in 15:5520 jumping jacks 20 body weight squats 20 hanging leg raises circuit style for 3 sets of each Leg extension 145lbs x 10 for 3 setsLeg curl 105lbs x 10 for 3 setsStanding calf raises 230lbs x 10 for 3 setsLeg press 450lbs x 10, 540lbs x 10, 630lbs x 10, 720lbs x 10Seated calf raises 105lbs x 15 for 3 sets5 minute circuit Ab workout 30 sec climber, 30sec plank, 30 crunches no breaks for 5 minutes Been two of the best days I've ever had so far, won the NYNY essay contest, beyond stoked. My okra and corn have sprouted in my garden, got a nice talk from my bossAbout being promoted to general manager soon, been waitin on that. Things are looking even more up than before. Feelin like the king of the world Link to comment Share on other sites More sharing options...
shadowvegan Posted April 14, 2012 Author Share Posted April 14, 2012 Wednesday 2 mile run 13:57 second mile was 6:01, pretty stoked on that.25 jumping jacks25 body weight squats25 hanging leg raises circuit style for 3 sets of each Preacher curl 100lbs x 10 for 3 setsDips 3 x 20 superset with preacherHammer curl 30lbs x 10 for 3 setsOverhead single dumbbell extension 70lbs x 10 for 3 sets superset with hammerSkull crusher 60lbs x 10 for 3 sets Concentration curl 25lbs x 10 for 3 sets superset with crushers Circuit workout for abs 5 minutes of climbers, planks, and crunches in 30 sec intervals Thursday 14 mile run in 1:57:21Longest run I've ever done, finished the 13.1 in 1:49:20Considering training for a half marathon or even a full marathon. Did a few sets of 50 push ups in the morning and one before bed Friday 75 jumping jacks75 body weight squats75 hanging leg raises (ran late for my workout, had to burn through to catch my partners) Dumbbell front shoulder raises 25lbs x10 for 3 setsDumbbell lateral raises 25lbs x 10 for 3 setsRear delt raises 20lbs x 10 for 3 setsSeated dumbbell shoulder press 60lbs x 10 for 3 setsDumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press Ab workout hanging leg raises 3x 20Oblique side bends 45lbs x 20 for 3 setCrunches 3 x 20Going to get my run in tonight after work it'll be around 3-4 miles at about a 6mph pace. Fell behind on my online journal due to work, always recommend keeping a written, helps me a ton Link to comment Share on other sites More sharing options...
robert Posted April 17, 2012 Share Posted April 17, 2012 What's up, Boss? I'll be getting your prize package in the mail by tomorrow! It's going to be a pretty good-sized box! Keep an eye out for it. It will be coming via FedEx rather than the usual USPS. Thank you again. All the very best! -Robert Link to comment Share on other sites More sharing options...
shadowvegan Posted April 18, 2012 Author Share Posted April 18, 2012 Hey Robert, Stoked to get it man. I'm sure it'll be like x-mas morning for me. Thanks a ton again, for allOf the support and the challenges. This site is doing a lot for me. Monday1 mile run 8:20 (knee is still sore from last week's run)25 jumping jacks25 body weight squats25 hanging leg raises circuit style for 3 sets of each Bench press 195lbs x 5 for 5 setsIncline dumbbell bench 65lbs x 10 for 3 setsDumbbell row 65lbs x 10 for 3 sets supersets with inclineDumbbell chest fly 50lbs x 10 for 3. SetsDumbbell back fly 20lbs x 10 for 3 sets superset with chest flyLat pull down 170lbs x10 for 3 sets Circuit Ab workout 5 minutes, 30sec plank, 30secClimber, 30sec crunches. Tuesday2 mile run 15:03Got a knee brace, feels a little better25 jumping jacks25 body weight squats25 push ups circuit style for 3 sets of each Leg extension 145lbs x 10 for 3 setsLeg curl 110lbs x 10 for 3 sets Standing calf raises 230lbs x 12 for 3 setsLeg press 540lbs x 10 for 3 setsSeated calf raises 115lbs x 10 for 3 sets Circuit for the first 3 workouts Ab workoutHanging leg raises 3 x 20Oblique side bends with 45lbs x20 for 3 sets Crunches 3 x 20 Also got approached by another guy about my vegan bodybuilding shirt, said he was new to the area and wanted to change his diet all the way over. Nice guy named Philip, hopefully he'll join the forum this week. Having lunch with him Friday possibly to talk about how being vegan has changed me and been beneficial to my fitness. Stoked on that Link to comment Share on other sites More sharing options...
robert Posted April 18, 2012 Share Posted April 18, 2012 Awesome stuff! Great to hear it! Link to comment Share on other sites More sharing options...
shadowvegan Posted April 21, 2012 Author Share Posted April 21, 2012 Wednesday2 mile run in 13:5925 jumping jacks25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Straight bar cable curl 90lbs x 10 for 3 setsTriceps rope extension 85lbs x 10 for 3 sets superset with straight barHammer curl 30lbs x 10 for 3 setsOverhead tricep dumbbell ext 70lbs x 10 for 3 sets superset with hammerConcentration curl 25lbs x 10 for 3 setsSkull crushers 60lbs x 10 for 3 sets superset with concentration Preacher curls 100lbs x 10, 100lbs x 5, 90lbs x 5, 90lbs x 10Dips 3 x 20 superset with preacher curlsAb workout 5 minute circuit planks, climbers, crunches. Thursday10 mile bike ride 35:073 mile run 23:37Ab workout 5 minute circuit planks, climbers, and crunchesOblique side bends with 45lbs x 20 for 3 sets Friday3 mile run 23:5425 jumping jacks25 body weight squats 25 push ups circuit style for 3 sets Dumbbell front shoulder raises 20lbs x 10 for 3 setsDumbbell lateral shoulder raises 20lbs x 10 for 3 setsSeated dumbbell shoulder press 60lbs x 10 for 3 setsDumbbell shrugs 60lbs x 10 for 3 sets superset with pressRear delt fly 20lbs x 10 for 3 setsAb workout hanging leg raises 3 x 20 Oblique side bends with 45lbs x 20 for 3 setsCrunches 3 x 20 Link to comment Share on other sites More sharing options...
shadowvegan Posted April 30, 2012 Author Share Posted April 30, 2012 Last monday 4/232 mile run in 13:05 ( second mile was 5:56, fastest I've done)25 jumping jacks25 bodyweight squats25 hanging leg raises circuit style for 3 sets of each bench press 195lbs x 5 for 5 setsincline dumbbell bench 70lbs x 10 for 3 setsdumbbell rows 70lbs x 10 for 3 sets superset with inclinedumbbell chest fly 50lbs x 10 for 3 setsdumbbell back fly 20lbs x 10 for 3 sets superset with chest flylat pulldown 175lbs x 10 for 3 setspull ups 5x5 ab circuit 5 minutes climbers, planks, crunches followed by oblique side bends with 45 lbs for 3 sets of 20 Tuesday 4/242 mile run in 15:1525 jumping jacks25 bodyweight squats25 push ups circuit style for 3 sets of each leg extension 145lbs x 10 for 3 setsleg curl 105lbs x 10 for 3 setsstanding calf raises 230lbs x 12 for 3 sets (circuit for the first three lifts, ext, curl and calves)seated calf raises 115lbs x 15 for 3 setsleg press 640lbs x 10 for 3 sets ab workout 3 sets of 25 hanging leg raises, 3 sets of 25 crunches, 3 sets of 20 oblique side bends with 45lbs Wednesday 4/251 mile run 7:0625 jumping jacks25 bodyweight squats25 hanging leg raises circuit style for 3 sets straight bar cable curl 90lbs x 10 for 3 setstriceps rope ext 90lbs x 10 for 3 sets superset with straight barhammer curl 30lbs x 10 for 3 setsoverhead dumbbell ext 65lbs x 10 for 3 sets superset with hammerconcentration curl 25lbs x 10 for 3 setsskull crushers 60lbs x 10 for 3 sets superset with concentrationpreacher curl 100lbs x 10 for 3 setsdips 3 x 20 superset with preacher ab workout circuit 5 minutes with climbers, planks and crunches followed by 3 sets of 20 oblique side bends with 45lbs Thursday 4/2660 minute run for 7.56 milesab workout circuit for 5 minutes planks, climbers, and crunches. oblique side bends with 45lbs for 3 sets of 20 Friday 4/273 mile run in 23:4525 jumping jacks25 bodyweight squats25 push ups circuit style for 3 sets of each dumbbell front raises 25lbs x 10 for 3 setsdumbbell lateral raises 25lbs x 10 for 3 setsseated dumbbell shoulder press 60lbs x 10 for 3 setsdumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder pressrear delt raises 25lbs x 10 for 3 setsab workout 3 sets of 25 hanging leg raises, 3 sets of 25 crunches, and 3 sets of 20 oblique side bends with 45 lbs Monday 4/30bike for 4 miles in 14:4025 jumping jacks25 bodyweight squats25 hanging leg raises circuit style for 3 sets of each bench press 205lbs x 5 for 3 sets 200lbs x 5 for 2 setsincline dumbbell bench 70lbs x 10 for 3 setsdumbbell row 70lbs x 10 for 3 sets (no supersets today)chest fly 50lbs x 10 for 3 setsback fly 25lbs x 10 for 3 setspull ups 5 sets of 10 ab circuit 5 minutes planks, climbers, and crunches followed by 3 sets of 20 oblique side bends with 45 lbs ......Finally got back to logging it all online. Last week was my girlfriend's birthday so I took her out of town for a few nights in Atlanta. fell behind due to extra hours at work and being on my trip. Never missed my workouts though. While in Atlanta we stopped in a bike shop in Decatur, I saw Vega through the window and decided to check it out. First time I've seen Vega near my area. The guys that worked there were really friendly and talking to them has inspired me to start training for a triathlon, before 2012 is over I want to compete in one or two triathlon sprint races and maybe an Ironman 70.3 towards the end of the year. Link to comment Share on other sites More sharing options...
kareno Posted April 30, 2012 Share Posted April 30, 2012 Hey Kane! Congratulations again on winning the essay contest! You rocked it! Hope you're still feeling like "king of the world"! Link to comment Share on other sites More sharing options...
shadowvegan Posted May 6, 2012 Author Share Posted May 6, 2012 Tuesday7 mile bike 27:3725 jumping jacks25 body weight squats25 push ups circuit style for 3 sets Leg extensions 150lbs x 10 for 3 setsLeg curls 105lbs x 10 for 3 setsStanding calf raises 250lbs x 12 for 3 set( circuit for extensions, curls and calves)Leg press 640lbs x 10 for 3 setsSeated calf raises 115lbs x 15 for 3 sets5 minute ab circuit planks, crunches, and climbers Wednesday5 mile bike 20: 5625 jumping jacks25 body weight squats 25 hanging leg raises circuit for 3 sets of each Preacher curls 80lbs x 15 for 3 setsDips 3 x 20 superset with preachersStraight bar cable curl 90lbs x 10 for 3 setsTriceps rope extension 90lbs x 10 for 3 setsHammer curls 30lbs x 10 for 3 setsOverhead dumbbell extension 70lbs x 10 for 3 sets superset with hammerSkull crusher 60lbs x 15 for 3 setsConcentration curls 25lbs x 10 for 3 setsAb circuit 5 min planks, crunches and climbers Thursday 5 mile bike 18:5025 jumping jacks25 body weight squats25 hanging leg raises circuit for 3 sets of each Dumbbell front raises 25lbs x 10 for 3 setsDumbbell lateral raises 25lbs x 10 for 3 setsDumbbell seated shoulder press 65lbs x 10 for 3 setsDumbbell shrugs 65lbs x 10 for 3 sets supersets with shoulder pressRear felt raises 25lbs x 10 for 3 setsAb circuit 5 minutes planks, crunches and climbers No Friday workout. My right knee is killing me. Has been forWeeks, and I haven't been very smart about it. I've gone to strictly biking for cardio to decrease impact on it but I need more rest and to keep off of it. Hopefully the extra rest day will help. Link to comment Share on other sites More sharing options...
kareno Posted May 8, 2012 Share Posted May 8, 2012 Yikes! Take care of that knee, buddy. Link to comment Share on other sites More sharing options...
shadowvegan Posted May 25, 2012 Author Share Posted May 25, 2012 Been slacking on my journaling pretty bad. I plan to pick it back up this coming week. I've been struggling with my knee injury, finally noticing improvements. I've been keeping with my routine with the exception of a heavy cardio day on Thursday. I use Thursday as an extra rest day for now. My body is sending me clear signals to take it easy. Finally not being stubborn about it. On a lighter note, I bought a juicer and my girlfriend and I are trying new juices and prepping for a small juice fast Link to comment Share on other sites More sharing options...
shadowvegan Posted May 31, 2012 Author Share Posted May 31, 2012 mondayno cardio warm up (running very late for workout before work)stretching25 jumping jacks25 body weight squats25 hanging leg raises circuit for 3 sets of each squat 135lbs x 10 for 3 setsbench press 205lbs x 5 for 5 setsdecline bench 155lbs x 10 for 3 setspull ups 3 sets of 10incline dumbbell bench 70lbs x 10 for 3 setsdumbbell row 70lbs x 10 for 3 setsdumbbell chest fly 50lbs x 10 for 3 setsdumbbell back fly 30lbs x 10 for 3 sets ab circuit crunches, climbers and planks for 5 minutes alternating 30 sec intervals3 sets of 20 oblique side bends with 45lb plates Tuesday5mile bike 23:50stretching25jumping jacks25 bodyweight squats 25 push ups circuit for 3 sets of each squat 225lbs x 10 for 3 sets leg extension 155lbs x 10 for 3 sets leg curl 110lbs x 10 for 3 setsstanding calf raises 250lbs x 12 for 3 sets Circuit for extensions, curls and calves seated calf raises 135lbs x 15 for 3 setsab circuit identical to monday as well as oblique side bends Wednesday6mile bike 21:08stretching25 jumping jacks25 body weight squats25 hanging leg raises circuit for 3 sets of each squat 135lbs x 10 for 3 sets preacher curls 105lbs x 10 for 3 setsdips 3 sets of 20 superset with preacherhammer curl 40lbs x 10 for 3 setsoverhead dumbbell extension 70lbs x 10 for 3 sets superset with hammerconcentration curl 30lbs x 10 for 3 setsskullcrushers 60lbs x 15 for 3 sets superset with concentration curlsdumbbell triceps kickback 25lbs x 10 for 3 setsreverse ez bar curl 50lbs x 10 for 3 sets superset with kick back decline sit ups 3 x 15hanging knee raises 3 x 20oblique side bend 3 x 20 with 45lbs Link to comment Share on other sites More sharing options...
shadowvegan Posted July 23, 2012 Author Share Posted July 23, 2012 I have been very slack lately on my journal online! Definitely been hitting the gym no less than 3-5 times a week. My lifts are improving, slowly but surely. I'm working out with 220lbs on my bench now for 5 sets of 5. Very proud of my improvements. I am going to switch back to Tresize's mass gain workouts this monday. I want to mix it up and go back to more compound lifts. I have become a little bored with my routines lately. Some knee and leg injuries put a damper on my enthusiasm but I'm ready to start back heavy and intense tomorrow. Link to comment Share on other sites More sharing options...
C.O. Posted March 14, 2013 Share Posted March 14, 2013 Haven't seen you post for a bit, how has your training been going? -Dylan Link to comment Share on other sites More sharing options...
shadowvegan Posted July 6, 2013 Author Share Posted July 6, 2013 Dylan,My training has been great. Best shape I've ever been in. Really wanting to compete in physique, bodybuilding or powerlifting. Feeling unstoppable. Long road ahead but I know I have the right attitude. Going to make this the best year of fitness for me yet, only to top it every year. Link to comment Share on other sites More sharing options...
C.O. Posted July 7, 2013 Share Posted July 7, 2013 Nice! Great to hear. What changes have you made over the last year that have led you to all this success? Link to comment Share on other sites More sharing options...
shadowvegan Posted July 8, 2013 Author Share Posted July 8, 2013 Just a lot of motivation. Cheeke, sitko, tresize, Washington, they all make me wanna push harder. I'm paying much closer attention to my diet and really focusing during my workouts now. I never stopped lifting but it became a 'going through the motions' thing for me for a while. Now I'm in there to accomplish something. I have current lifting goals of bench/350 squat/450 deadlift/450. all raw lifts. i want to compete in 181lb division. I'm nearing these goals this year. Ill be updating as I go Link to comment Share on other sites More sharing options...
shadowvegan Posted July 27, 2013 Author Share Posted July 27, 2013 Haven't posted much in the way of training lately but I'm up to 185lbs with 14% bf that's up from 155 in 2011 with half the strength. My lifts are up to squat-395 bench-305 deadlift-375...... The deadlift is almost embarrassing. Don't know why I've struggled so much with that but it's a work in progress. I completed a squat challenge yesterday, the challenge was to squat 225 for 100 reps within 25 minutes, I made it in 24:35. Just in time, definitely not an easy challenge but I supposed that's why it's called a challenge. Link to comment Share on other sites More sharing options...
C.O. Posted January 6, 2014 Share Posted January 6, 2014 Nice, great progress! Link to comment Share on other sites More sharing options...
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