sydneyvegan Posted February 1, 2009 Author Share Posted February 1, 2009 Sunday Supported T-Bar Rows3 x 10 x 100kg (100) Lat Pull Downs - slow and steady3 x 10 x 85kg (187) Pullover thing using Lat pull down machine3 x 10 x 30kg (66) Very, Very Wide Grip Seated row3 x 10 x 50kg (110) Reverse Grip Barbell Curls SS Incline Dumbell Curls1 x 10 x 20kg (44) SS 1 x 10 x 15kg (33)1 x 10 x 20kg (44) SS 1 x 10 x 15kg (33)1 x 10 x 20kg (44) SS 1 x 10 x 15kg (33) Dumbbell 21s 1 x 7 x 17.5kg (38.5) SS 1 x 7 x 15kg (33) SS 1 x 7 x 12.5kg (27.5)1 x 7 x 17.5kg (38.5) SS 1 x 7 x 15kg (33) SS 1 x 7 x 12.5kg (27.5)1 x 7 x 17.5kg (38.5) SS 1 x 7 x 15kg (33) SS 1 x 7 x 12.5kg (27.5) Link to comment Share on other sites More sharing options...
Lean and Green Posted February 2, 2009 Share Posted February 2, 2009 Nice work bro. I never thought of dropsetting during 21's. makes sense to provide maximum exertion. I always just went a little lighter so that i'd be able to finish the super sets. But your way seems to ensure that you're pushing to the limit even on the very first set of 7. I need to try that! Link to comment Share on other sites More sharing options...
el_flaco Posted February 2, 2009 Share Posted February 2, 2009 I'd always thought that 21s should be done as 7 half-reps in your weakest range of motion, 7 through a full range (momentum will help in the weakest range), then 7 in the strongest rom. Done this way you shouldn't need to drop the weight. Plenty of ways to skin a cat though, so if it works for you I'm not going to knock it Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 2, 2009 Author Share Posted February 2, 2009 Nice work bro. I never thought of dropsetting during 21's. makes sense to provide maximum exertion. I always just went a little lighter so that i'd be able to finish the super sets. But your way seems to ensure that you're pushing to the limit even on the very first set of 7. I need to try that! Yep, they work very well, you can go a lot heavier than you would think on the first set of 7, and the last set burns like crazy even with a light weight. I'd always thought that 21s should be done as 7 half-reps in your weakest range of motion, 7 through a full range (momentum will help in the weakest range), then 7 in the strongest rom. Done this way you shouldn't need to drop the weight. Plenty of ways to skin a cat though, so if it works for you I'm not going to knock it Hey El_Flaco,Yeah I do 21's in this form as well usually in the 7 half, 7 Full, 7 Half ROM,This is just a different style of 21's...It's very much a bodybuilder type exercise Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 2, 2009 Author Share Posted February 2, 2009 Monday Night Front Squats as a warm up1 x 10 x 60kg (132) Past parallel1 x 10 x 60kg (132) Past parallel1 x 10 x 60kg (132) Past parallel Leg PressWarm Up Sets1 x 8 x 360kg (792)1 x 8 x 400kg (880)1 x 8 x 400kg (880)1 x 16 x 200kg (440) Hack Squats4 x 10 x 147kg (323) Calf Raises using Leg Press4 x 16 x 160kg (352) Cardio - 30mins of intervals on the Ellpitical Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 3, 2009 Author Share Posted February 3, 2009 Tuesday Incline Dumbbell Bench 1 x 8 x 45kg (99)1 x 8 x 45kg (99)1 x 7 x 45kg (99) Decline Bench 1 x 8 x 100kg (220)1 x 8 x 90kg (198)1 x 8 x 90kg (198) Cable Cross overs1 x 10 1 x 10 1 x 14 Rope Extensions SS Rope Push Downs3 x 10 ss 3 x 10 Flat Bar Push Downs3 x 10 Reverse Grip 1 arm Push Downs3 x 10 Cardio - 30 mins of intervals on the elliptical Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 3, 2009 Author Share Posted February 3, 2009 Food Update,Eating is still going well, I'm managing to stick to the plan and not eat too many treats.Using Tuesday as an example Calories - 2600Protein - 160gCarbs - 383gFat - 60gVitamins - 100% of RDAMinerals - 100% of RDAMacro nutrient Ratios wereProtein 23%Fat 21%Carbs 56% Lots of fruit yesterday and a some rice noodles with lunch pushed up the carbs.I find something around the 30P, 20F, 50C ratio works well for me, as I still can have a good workout (If I drop carbs too much I get the shakes at the end and can't push as much weight) but also keep the fat coming off Yesterday at the gym between weights and Cardio I used around 700 calories...I figure this food intake and exercise regime should keep the muscle loss at a minimum, although I expect to loose a bit, considering all the cardio I am doing. Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 4, 2009 Author Share Posted February 4, 2009 Wednesday Lat Pull Downs1 x 10 x 85kg (187)1 x 10 x 90kg (198)1 x 10 x 95kg (209)1 x 8 x 100kg (220)1 x 8 x 100kg (220)1 x 14 x 70kg (154) 1 arm Rows1 x 10 x 50kg (110)1 x 10 x 50kg (110)1 x 10 x 50kg (110) Barbell Shrugs1 x 10 x 100kg (220)1 x 10 x 100kg (220)1 x 10 x 100kg (220) Face Pulls1 x 10 1 x 10 1 x 10 Barbell 21's1 x 7 x 30kg (66) HALF SS 1 x 7 x 30kg (66) FULL 1 x 7 x 30kg (66) HALF1 x 7 x 30kg (66) HALF SS 1 x 7 x 30kg (66) FULL 1 x 7 x 30kg (66) HALF1 x 7 x 30kg (66) HALF SS 1 x 7 x 30kg (66) FULL 1 x 7 x 30kg (66) HALF Preacher Curls1 x 12 x 45kg (99)1 x 12 x 45kg (99)1 x 12 x 45kg (99) Hammer Curls1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5)Tendonitis in my elbow seems to be gone...It took such a long time. Will look at increasing the weights again No cardio today as DOMS was brutal today, after Monday's leg work out, so I thought I'd savemy legs a bit for Rugby Training on Thursday. Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 5, 2009 Author Share Posted February 5, 2009 Thursday Night,Rugby Training.Mostly drills today, which keeps the heart rate up nicely, as you run through the drill itself, then jog back and do it again. Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 8, 2009 Author Share Posted February 8, 2009 Friday Decline BenchWarm up1 x 10 x 100kg (220)1 x 10 x 100kg (220)1 x 10 x 100kg (220) Incline Cable Flyes1 x 10 1 x 10 1 x 10 Pec Dec1 x 10 x 70kg (154)1 x 10 x 70kg (154)1 x 10 x 70kg (154) Seated Dumbbell Press1 x 8 x 35kg (77)1 x 8 x 35kg (77)1 x 8 x 35kg (77) Rear Raises1 x 10 x 15kg (33)1 x 10 x 15kg (33)1 x 10 x 15kg (33) 1 arm Pulls3 x 10 Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 8, 2009 Author Share Posted February 8, 2009 Saturday Flat Bar Push Downs3 x 10 Rope Extensions SS Rope Push Downs1 x 10 ss 1 x 101 x 10 ss 1 x 101 x 10 ss 1 x 10 Machine Dips1 x 10 x 110kg (242)1 x 10 x 110kg (242)1 x 9 x 110kg (242) Reverse Grip Ezy-bar curls SS incline Dumbbell Curls1 x 10 x 25kg (55) SS 1 x 10 x 15kg (33)1 x 10 x 25kg (55) SS 1 x 10 x 15kg (33)1 x 10 x 25kg (55) SS 1 x 10 x 15kg (33) Barbell Curls1 x 12 x 35kg (77)1 x 12 x 35kg (77)1 x 12 x 35kg (77) Hammer Curls1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5)1 x 10 x 17.5kg (38.5) Hammer Plate Loaded Iso Lat Pull Downs1 x 10 x 140kg (308)1 x 10 x 120kg (264)1 x 10 x 120kg (264)1 x 10 x 120kg (264) 1 arm Seated Row1 x 10 x 80kg (176)1 x 10 x 80kg (176)1 x 10 x 80kg (176) Very Wide Grip Machine Row1 x 10 x 75kg (165)1 x 10 x 75kg (165)1 x 10 x 75kg (165) Cardio - 40mins Fat Burning Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 8, 2009 Author Share Posted February 8, 2009 Sunday Leg Press1 x 10 x 320kg (704)1 x 8 x 380kg (836)1 x 8 x 380kg (836)1 x 8 x 380kg (836) Linear Hack Squats1 x 10 x 147kg (323)1 x 10 x 147kg (323)1 x 8 x 187kg (411)1 x 8 x 187kg (411) Calf Machine1 x 20 x 70kg (154)1 x 20 x 70kg (154)1 x 20 x 70kg (154) Glute Machine1 x 10 x 70kg1 x 10 x 70kg1 x 10 x 70kg Cardio - 20mins Fat Burning Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 10, 2009 Author Share Posted February 10, 2009 MondayNo Training as it is my Day off,But the new container of Xtend, I ordered came in the post Link to comment Share on other sites More sharing options...
sosso Posted February 10, 2009 Share Posted February 10, 2009 Hey Chris. So sorry I haven't sent those bars yet, but I'm still in Tamworth helping my parents get the house organised after the move. I'll be back in Newcastle this week and will send them to you as soon as I can. Link to comment Share on other sites More sharing options...
robert Posted February 10, 2009 Share Posted February 10, 2009 You are dangerously close to 40,000 views on your journal. As one of our biggest and best physiques I'm pumped to have you motivating and inspiring so many through your journal....including myself. I've turned motivation from your strength numbers into my own success with strength and it is really cool! Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 10, 2009 Author Share Posted February 10, 2009 Hey Chris. So sorry I haven't sent those bars yet, but I'm still in Tamworth helping my parents get the house organised after the move. I'll be back in Newcastle this week and will send them to you as soon as I can. Hey Sam,No worries...Don't stage in Tamworth too long, you'll start liking Country Music! Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 10, 2009 Author Share Posted February 10, 2009 You are dangerously close to 40,000 views on your journal. As one of our biggest and best physiques I'm pumped to have you motivating and inspiring so many through your journal....including myself. I've turned motivation from your strength numbers into my own success with strength and it is really cool! Thanks Robert, I find the journal keeps me honest and helps to keep me motivated (If I don't train for a while it slips a long way down the page). Wow if you are inspired by my journal then that is pretty humbling. After meeting you in Person at VV2007 I've trained harder than ever and found motivation that I didn't know I had. Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 10, 2009 Author Share Posted February 10, 2009 Tuesday Dumbbell Bench Warm up sets1 x 5 x 50kg (110) - No spotter1 x 1 x 60kg (132) - I can't count this as I felt my spotter on my arms quite a bit1 x 5 x 50kg (110) - No spotter1 x 5 x 50kg (110) - No spotter1 x 3 x 50kg (110) - No spotter Incline Dumbbell Bench1 x 6 x 40kg (88)1 x 6 x 40kg (88)1 x 6 x 40kg (88)1 x 5 x 40kg (88) Pec Dec1 x 10 x 70kg (154)1 x 10 x 75kg (165)1 x 10 x 85kg (187)1 x 10 x 90kg (198) Flat Bar Tricep Push Downs3 x 10 Rope Push Downs3 x 12 Machine Dips3 x 10 x 105kg (231) Cardio Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 11, 2009 Author Share Posted February 11, 2009 WednesdaySupported T Bar RowWarm up1 x 9 x 100kg (220)1 x 8 x 100kg (220)1 x 10 x 100kg (220)1 x 14 x 40kg (88) Lat Pull Downs - Ultra Wide Grip3 x 10 x 80kg (176) Pull overs using Lat Pull down machine3 x 10 x 30kg (66) Hyper Extensions3 x 18 Cardio - Cycle Class for 45mins Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 12, 2009 Author Share Posted February 12, 2009 Thursday - Lunch time workout Arnie Press1 x 10 x 27.5kg (60.5)1 x 10 x 27.5kg (60.5)1 x 8 x 27.5kg (60.5) Rear Raises1 x 10 x 15kg (33)1 x 10 x 15kg (33)1 x 10 x 15kg (33) Machine Lateral Raises1 x 10 x 35kg 1 x 10 x 35kg 1 x 10 x 35kg Reverse Grip Ezy-bar Curls SS Incline Dumbbell Curls1 x 10 x 25kg (55) SS 1 x 12 x 12.5kg (27.5)1 x 10 x 25kg (55) SS 1 x 12 x 12.5kg (27.5)1 x 10 x 25kg (55) SS 1 x 12 x 12.5kg (27.5) Hammer Curls1 x 10 x 20kg (44)1 x 10 x 20kg (44)1 x 10 x 20kg (44) Barbbell Curls1 x 10 x 30kg (66)1 x 10 x 30kg (66)1 x 10 x 30kg (66) Link to comment Share on other sites More sharing options...
robert Posted February 13, 2009 Share Posted February 13, 2009 Hey Chris! I'm getting closer to some of the goals I shared with you just recently....pressed 110's for chest and today 85's for shoulders. I really want to get to 100, 110, 120 for Shoulder press, incline chest press, and flat, all dumbbells. Your journal of heavy weights and your muscle in general is a great motivating factor for me. Man.....lifting heavy is so much fun! Have a great weekend! -Robert Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 15, 2009 Author Share Posted February 15, 2009 Hey Chris! I'm getting closer to some of the goals I shared with you just recently....pressed 110's for chest and today 85's for shoulders. I really want to get to 100, 110, 120 for Shoulder press, incline chest press, and flat, all dumbbells. Your journal of heavy weights and your muscle in general is a great motivating factor for me. Man.....lifting heavy is so much fun! Have a great weekend! -Robert 85 for shoulders is getting up there.I'm looking forward to seeing you hit the 100 for shoulders as this is some serious weight.Lifting heavy is definitely fun Link to comment Share on other sites More sharing options...
sydneyvegan Posted February 15, 2009 Author Share Posted February 15, 2009 Saturday Bench 1 x 6 x 100kg (220)1 x 6 x 110kg (242)1 x 6 x 110kg (242)1 x 6 x 110kg (242) Incline Bench1 x 10 x 80kg (176)1 x 10 x 80kg (176)1 x 10 x 80kg (176) Low Pull Cable Flyes3 x 10 Cardio - Fat Burn, 30 mins Link to comment Share on other sites More sharing options...
RobertSupreme Posted February 15, 2009 Share Posted February 15, 2009 Hey Chris I just watched that youtube video of you on Vegan Vacation with those 120 dumbells... Kick Ass!!! Link to comment Share on other sites More sharing options...
sosso Posted February 16, 2009 Share Posted February 16, 2009 Keep an eye out for a package in the next couple of days! Link to comment Share on other sites More sharing options...
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