sydneyvegan Posted November 13, 2008 Author Share Posted November 13, 2008 Thursday Standing Overhead Press1 x F x 65kg - WTF1 x 9 x 60kg (132)1 x 10 x 60kg (132)1 x 9 x 65kg (143) - Guess I wasn't warmed up on the first attempt as this went up easyLast couple of reps had a push, most were Strict1 x 2 x 70kg (154) Push Press1 x 1 x 75kg (165) Push Press1 x 1 x 80kg (176) Push Press1 x 1 x 85kg (187) - Push Press - New PR1 x F x 90kg (198) Slipped off my chest, so no chance1 x F x 90kg (198) Got it above my head but just couldn't lock it out - Will get this soon, I know it Arnie Press1 x 10 x 25kg (55) Reverse Dumbbell Flyes3 x 10 x 12.5kg (27.5) Machine Lateral Raises1 x 10 x 35kg (77)2 x 10 x 40kg (88) Preacher Curls1 x 10 x 30kg (66) - Warm up1 x 10 x 50kg (110)1 x 10 x 55kg (121)1 x 10 x 55kg (121)1 x 10 x 55kg (121) Barbell Curls1 x 12 x 35kg (77)1 x 12 x 35kg (77)1 x 12 x 35kg (77) Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 16, 2008 Author Share Posted November 16, 2008 SaturdayBench 1 x 8 x 100kg (220)1 x 6 x 110kg (242)1 x 3 x 115kg (253)1 x 3 x 115kg (253)1 x 3 x 115kg (253) Incline Dumbbell Bench 1 x 10 x 40kg (88)1 x 10 x 40kg (88)1 x 10 x 40kg (88) Pec Dec 1 x 10 x 90kg (198)1 x 10 x 105kg (231)1 x 10 x 105kg (231) Rope Push Downs3 x 10 1 arm Push Downs3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 16, 2008 Author Share Posted November 16, 2008 SundayHammer Plate Loaded Pull Downs1 x 8 x 160kg (352)1 x 8 x 160kg (352)1 x 8 x 160kg (352) 1 arm Seated Row1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Pull Overs1 x 10 x 40kg (88)1 x 9 x 40kg (88)1 x 8 x 40kg (88) Behind Back Shrugs3 x 12 x 40kg (88) Barbell Curls1 x 10 x 50kg (110)1 x 8 x 55kg (121)1 x 8 x 55kg (121)1 x 6 x 55kg (121)1 x 10 x 50kg (110) 1 arm Cable Curls3 x 12 Link to comment Share on other sites More sharing options...
xjohanx Posted November 16, 2008 Share Posted November 16, 2008 DUDE YOU ARE STRONG!We want pics! Link to comment Share on other sites More sharing options...
sosso Posted November 17, 2008 Share Posted November 17, 2008 I was looking through Robert's videos on youtube and found a video of you doing some dumbbell rows at vegan vacation..strong indeed! Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 17, 2008 Author Share Posted November 17, 2008 DUDE YOU ARE STRONG!We want pics! Thanks - I do ok.I'm definitely no Ryan, but I work with what I got.I'll work on some pics.I'm still not where I want to be, but might as well take some progress pics I guess Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 17, 2008 Author Share Posted November 17, 2008 I was looking through Robert's videos on youtube and found a video of you doing some dumbbell rows at vegan vacation..strong indeed! Yeah, wish I did more heavy stuff at VV2007, I was certainly eating enough....Looking at that video I'm such a big fat fatty I'm lifting around the same or more now and I'm about 10kgs lighter! Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 17, 2008 Author Share Posted November 17, 2008 Front SquatsWarm up set - 1 x 10 x 60kg (132)1 x 10 x 100kg (220)1 x 6 x 120kg (242)1 x 5 x 120kg (242)1 x 5 x 120kg (242) Hack Squats1 x 8 x 200kg (440)1 x 8 x 200kg (440)1 x 8 x 200kg (440)1 x 8 x 200kg (440) Calf Raises using Leg Press1 x 20 x 80kg (176)1 x 20 x 80kg (176)1 x 20 x 80kg (176)1 x 20 x 80kg (176) Link to comment Share on other sites More sharing options...
xjohanx Posted November 17, 2008 Share Posted November 17, 2008 DUDE YOU ARE STRONG!We want pics! Thanks - I do ok.I'm definitely no Ryan, but I work with what I got.I'll work on some pics.I'm still not where I want to be, but might as well take some progress pics I guess that's the spirit. we're all looking forward to it! progress is much nicer to view if you have "before" pics so even if you're not where you want to be it will be fun looking back once you are. Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 18, 2008 Author Share Posted November 18, 2008 Tuesday - Rest DayTurned into a bit of a re feed day as well, which is fine.Thai for LunchLots of good snacksHad a great Vegan Roast Dinner and caramel apple pie...Yeah Buddy Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 19, 2008 Author Share Posted November 19, 2008 Bench1 x 5 x 100kg (220)1 x 3 x 110kg (242)1 x 3 x 120kg (264)1 x F x 127.5kg (280) I can't believe I couldn't get this, all in all pretty pathetic 1 x 5 x 100kg (220) Dumbbell Bench Press1 x 4 x 50kg (110)1 x 3 x 50kg (110)1 x 3 x 50kg (110) Dips10, 8, 8 Rope Push Downs3 x 10 Flat Bar Push Downs3 x 10 Dip Machine3 x 10 x 120kg (264) Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 20, 2008 Author Share Posted November 20, 2008 Thursday - Back Attack Pull Ups1 x 5 x BW1 x 3 x BW + 10kg (22lbs)1 x 3 x BW + 10kg (22lbs)1 x 3 x BW + 10kg (22lbs)1 x 3 x BW + 10kg (22lbs) + 2 x BW1 x 4 x BW T-Bar Row1 x 10 x 60kg (132)1 x 10 x 80kg (176)1 x 8 x 85kg (187)1 x 8 x 85kg (187)1 x 8 x 90kg (198)1 x 6 x 90kg (198)1 x 8 x 80kg (176) Barbell Shrugs - behind the back1 x 10 x 60kg (132)1 x 10 x 80kg (176)1 x 10 x 80kg (176)1 x 10 x 80kg (176) Lat Pull Downs - Slow with text book form1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 85 (187)1 x 10 x 85 (187) Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 23, 2008 Author Share Posted November 23, 2008 FridayShoulders not feeling that strong today, not really sure whyOverhead Push Press1 x 9 x 60kg1 x 4 x 70kg1 x 10 x 60kg1 x 10 x 60kg1 x 8 x 60kg1 x 8 x 60kg1 x 4 x 60kg1 x 12 x 40kg1 x 10 x 40kgI think my form lets me down a lot, my leg drive timing isn't quite right, so I end up arching my back and standing on my toes.I'll need to work on this. Reverse Flyes1 x 10 x 12.5kg1 x 10 x 12.5kg1 x 10 x 12.5kg1 x 10 x 12.5kg Machine Lateral Raises1 x 10 x 35kg1 x 10 x 35kg1 x 10 x 35kg1 x 10 x 35kg Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 24, 2008 Author Share Posted November 24, 2008 MondayFront Squats1 x 10 x 60kg (132)1 x 5 x 100kg (220)1 x 2 x 120kg (242)1 x 2 x 130kg (286)1 x 2 x 140kg (308)1 x 1 x 150kg (330) - PB 1 x 6 x 60kg (132) Hack Squats1 x 8 x 187kg (411)1 x 8 x 187kg (411)1 x 8 x 187kg (411)1 x 8 x 187kg (411) Calf Raises using Leg Press1 x 20 x 80kg (176)1 x 20 x 100kg (220)1 x 20 x 120kg (264)1 x 20 x 120kg (264) Link to comment Share on other sites More sharing options...
DV Posted November 25, 2008 Share Posted November 25, 2008 As always, strong work Chris! Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 25, 2008 Author Share Posted November 25, 2008 As always, strong work Chris! Thanks DV I try my best...I've decided to try and increase my 1RM's a little bit for Squat and Bench...I'll work on Deadlifts, I just don't want to hurt my back again... Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 25, 2008 Author Share Posted November 25, 2008 Bench Warm up1 x 5 x 100kg (220)1 x 5 x 110kg (242)1 x 5 x 115kg (253)1 x 5 x 115kg (253)1 x 5 x 100kg (220) Dumbbell Incline Bench1 x 4 x 42.5kg (93.5)1 x 5 x 42.5kg (93.5)1 x 5 x 42.5kg (93.5)1 x 5 x 42.5kg (93.5)1 x 4 x 42.5kg (93.5) Rope Push Downs3 x 10 1 arm Push Downs3 x 10 Flat Bar Push Downs3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 27, 2008 Author Share Posted November 27, 2008 Thursday T Bar Row - Supported1 x 8 x 80kg (176)1 x 5 x 100kg (220)1 x 5 x 100kg (220)1 x 3 x 100kg (220)1 x 5 x 80kg (176) ss 1 x 5 x 60kg (132) ss 1 x 5 x 40kg (88) ss 1 x 12 x 20kg (44) Wide Grip Pull ups5 x bw5 x bw5 x bw5 x bw4 x bwThese were hard today Dumbbell Shrugs1 x 10 x 50kg (110)1 x 10 x 50kg (110)1 x 10 x 50kg (110)1 x 10 x 50kg (110) Preacher Curls1 x 10 x 50kg (110)1 x 10 x 55kg (121)1 x 10 x 55kg (121)1 x 10 x 57.5kg (126.5)1 x 10 x 57.5kg (126.5) Barbell Curls1 x 10 x 35kg (77)1 x 10 x 35kg (77)1 x 10 x 35kg (77)1 x 10 x 30kg (66)1 x 10 x 30kg (66) Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 30, 2008 Author Share Posted November 30, 2008 Friday1 arm Standing Dumbbell Press1 x 10 x 25kg (55)1 x 10 x 25kg (55)1 x 8 x 25kg (55)1 x 8 x 25kg (55)1 x 8 x 25kg (55)1 x 12 x 20kg (44)1 x 10 x 20kg (44) Bent over dumbbel flyes1 x 10 x 12.5 (27.5)1 x 10 x 12.5 (27.5)1 x 10 x 12.5 (27.5)1 x 10 x 12.5 (27.5) Viking Press (Using Calf Raise Machine)1 x 10 x 30kg1 x 8 x 30kg1 x 5 x 35kg1 x 5 x 35kg1 x 5 x 35kgThis felt a lot heavier than the weights listed Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 30, 2008 Author Share Posted November 30, 2008 Saturday Bench - 50% ROM from Chest to where Tri's kick in1 x 10 x 100kg (220)1 x 10 x 100kg (220)1 x 10 x 100kg (220) Bench - 2 second Pause at Bottom1 x 8 x 70kg (154)1 x 8 x 70kg (154)1 x 8 x 70kg (154) Pec Dec1 x 10 x 90kg (198)1 x 10 x 90kg (198)1 x 10 x 90kg (198) Bench Dips1 x Max + 40kg (88)1 x Max + 40kg (88)1 x Max + 40kg (88) Rope Extensions SS Rope Push Downs3 x 10 ss 3 x 10 1 arm Reverse curl - Tricep3 x 10 Reverse Push ups3 x 12(To Balance out the chest work) Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 30, 2008 Author Share Posted November 30, 2008 Sunday Hammer - Plate Loaded Iso Pull Down1 x 10 x 120kg1 x 10 x 140kg1 x 10 x 140kg Barbell Shrugs1 x 10 x 80 (176)1 x 10 x 120 (264)1 x 10 x 120 (264)1 x 8 x 140kg (308) 1 arm High Pulls3 x 10 Barbell Ezy Bar - Curls1 x 10 x 50kg (110)1 x 10 x 55kg (121)1 x 8 x 55kg (121) Reclined Dumbbell Curls3 x 10 x 15kg (33) Olympic Bar Curls1 x 10 x 35kg1 x 10 x 40kg1 x 10 x 40kg Link to comment Share on other sites More sharing options...
sydneyvegan Posted December 2, 2008 Author Share Posted December 2, 2008 Tuesday SquatsWarm Up1 x 5 x 100kg (220)1 x 2 x 140kg (308)1 x 2 x 160kg (352)1 x 1 x 180kg (396) - PB 1 x 1 x 185kg (407) - Not Deep enough to count as PB, but still a good squat1 x 5 x 140 Calf Raises using Leg Press 1 x 20 x 120kg1 x 20 x 120kg 1 x 20 x 120kg1 x 20 x 120kg Lunges with 20kg Dumbbells1 x 20 (10 each leg)1 x 20 (10 each leg)1 x 20 (10 each leg) I might be a dirty old cooked food vegan, I'm not squatting 20kg after eating a hand full of grapes and a glass of orange juice after doing a 90 day water fast but I do alright. You don't need to 27 exercises with 15 reps for each body part, You just need to lift those Heavy ass weights! Link to comment Share on other sites More sharing options...
thendanisays Posted December 3, 2008 Share Posted December 3, 2008 I might be a dirty old cooked food vegan, I'm not squatting 20kg after eating a hand full of grapes and a glass of orange juice after doing a 90 day water fast but I do alright. You don't need to 27 exercises with 15 reps for each body part, You just need to lift those Heavy ass weights! lovin it! Ain't nothin to it but to DO IT! Link to comment Share on other sites More sharing options...
Tasha Posted December 3, 2008 Share Posted December 3, 2008 DUDE YOU ARE STRONG!We want pics! Thanks - I do ok.I'm definitely no Ryan, but I work with what I got.I'll work on some pics.I'm still not where I want to be, but might as well take some progress pics I guess Strong in deed... and gentle as a mouse I'm thinking about coming to adventure over to Oz sometime next year.. Be ready for me SV Link to comment Share on other sites More sharing options...
sydneyvegan Posted December 3, 2008 Author Share Posted December 3, 2008 DUDE YOU ARE STRONG!We want pics! Thanks - I do ok.I'm definitely no Ryan, but I work with what I got.I'll work on some pics.I'm still not where I want to be, but might as well take some progress pics I guess Strong in deed... and gentle as a mouse I'm thinking about coming to adventure over to Oz sometime next year.. Be ready for me SV Gentle as a mouse most of the time... Except if you really piss me off, then I'm gentle as a pit bull.An Aussie adventure would be Awesome I'm looking forward to that a lot Link to comment Share on other sites More sharing options...
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