veganmomma Posted July 10, 2007 Author Share Posted July 10, 2007 Monday 7/9 MorningGrip/Forearm workCoc Trainer 3x5Hammer Curls 3x5x35lbsWarm-upKnuckle Push-ups 3x10Pull-ups assisted 3x10Sit-ups 4x20=80Session 1 11" Deep Squat 3x5x216lbs DB Power Clean 3x5x80lbs DB Power Snatch 3x5x55lbs DB Push Press 1x5x60lbs, 2x5x55lbs Evening2x2-minutes Low RHK3x1-minutes powerboxing3x1-minutes knee strikes3x1-minutes elbow strikes Link to comment Share on other sites More sharing options...
veganmomma Posted July 11, 2007 Author Share Posted July 11, 2007 Tuesday 7/10 2x2-minute low RHK 8x1-minute power techniques punches, elbows, knees, RHK 4x30-second rounds ground punching Link to comment Share on other sites More sharing options...
veganmomma Posted July 12, 2007 Author Share Posted July 12, 2007 Wednesday 7/11 Afternoon Deadlift 3x5x246lbs DB Row 3x5x70lbs Power Arched Good Morning 3x6x176lbs Evening Knuckle Push-ups 3x10 Close Grip Chin-ups 3x10 Food Log Meal 1 1 1/2 c. lentils & split green peas 1 tbsp. olive oil Meal 2 Pre-workout2 bananas2 tbsp wheat germ 1/4 c. peanuts 8 oz. soymilk Meal 3 post-mini evening workout 1/2 c. lentils & split green peas 2/3 c. brown rice Meal 4 1 c. lentils & split green peas Meal 5 1/2 c. lentils & split green peas2/3 c. brown rice Snack pre-mini evening workout Snack 2 bananas 1/4 c. peanuts Meal 6 Post-mini evening workout Shake 1 banana 16 oz. soy milk 2 blocks of tofu Evening Snack 2 c. collard greens cooked w/ canola oil I don't have a variety of fruit, veggies, and nuts in my diet because I'm on a budget. I need to buy a grinder for seeds. Link to comment Share on other sites More sharing options...
veganmomma Posted July 14, 2007 Author Share Posted July 14, 2007 Friday 7/13 11" Speed Deep Squats 5x2x196, 5x2x200lbs 60-second rest I didn't use enough weight the first 5 reps. Decline Sit-ups 1x30x50lbs Side Bends 1x30x60lbs each side Link to comment Share on other sites More sharing options...
veganmomma Posted July 15, 2007 Author Share Posted July 15, 2007 Saturday 7/14 Coc Trainer 3x5 Hammer Curl 3x5x30lbs Knuckle Push-ups 1x15, 1x11 Pull-ups assisted 1x15, 1x10 DB Shoulder Press 3x5x50lbs DB Power Clean 3x5x80lbs DB Power Snatch 3x5x55lbs Next Weeks Routine Monday Deep Squat Good Morning Weighted Decline Sit-ups DB Side Bends TuesdayCoc Trainer Hammer Curl Knuckle Push-ups Pull-ups assisted DB Push Press DB Power Clean DB Power Snatch Thursday Deadlift Speed Deep Squats Weighted Decline Sit-ups DB Side Bends SaturdayCoc Trainer Hammer Curl Knuckle Push-ups Pull-ups assisted DB Shoulder Press DB Power Clean DB Power Snatch This routine is subject to change when I pick up this book http://wlinfo.com/contents.htm from my parents house. Link to comment Share on other sites More sharing options...
veganmomma Posted July 23, 2007 Author Share Posted July 23, 2007 I am training, however I am not going to post a training log this week until I design an appropriate program. This morning I weighted 198lbs at 6' 1" and I ain't tryin' to bulk. Link to comment Share on other sites More sharing options...
veganmomma Posted July 25, 2007 Author Share Posted July 25, 2007 I decided to post so I can remember what I did this week and to save trees. Tuesday 7/24 Decline Sit-ups 1x30x50lbs, 1x20x50lbs DB Side Bends 2x15x70lbs each side Evening Heavy bag 2x2-minutes RHK 5x2-minutes Thai Boxing Link to comment Share on other sites More sharing options...
veganmomma Posted July 31, 2007 Author Share Posted July 31, 2007 Monday 7/30 Coc Trainer 3x5 Hammer Curl 2x5x35lbs DB Push Press 3x5x55lbs DB Power Clean 1x5x75, 2x5x80lbs DB Power Snatch 3x5x55lbs Super Deadlift 1x20x200lbs Super Squat 1x20x186lbs Session 1hr 30min Link to comment Share on other sites More sharing options...
robert Posted July 31, 2007 Share Posted July 31, 2007 Awesome stuff. Man, I really need to get into those power movements and exercises. I've taken a break from training but I'm going to incorporate a lot of lifts that you do soon. You, Jonathan and SydneyVegan have some foundational exercises that I know I can benefit from. Link to comment Share on other sites More sharing options...
veganmomma Posted July 31, 2007 Author Share Posted July 31, 2007 If you are going to do 20 rep death sets make sure you consume lots of calories before you lift. Link to comment Share on other sites More sharing options...
robert Posted July 31, 2007 Share Posted July 31, 2007 Yeah, I'm getting lots of training suggestions lately, but I'm listening to all of them and I'll try some new things. It just takes some time to try all these new things. Train Hard Eat Plenty Link to comment Share on other sites More sharing options...
veganmomma Posted August 2, 2007 Author Share Posted August 2, 2007 Wednesday 8/1 Coc Trainer 1x5, 1x8 Hammer Curl 2x5x35lbs DB Strict Press 3x5x50lbs DB Power Clean 3x5x80lbs DB Power Snatch 3x5x55lbs Link to comment Share on other sites More sharing options...
veganmomma Posted August 6, 2007 Author Share Posted August 6, 2007 Sunday 8/6 Morning Coc Trainer 3x5 Hammer Curl 3x5x30lbs (2 count on both contractions) Strict DB Press 3x5x45lbs (2 count on both contractions) DB Power Clean 3x5x70lbs weak today 11" Deep Squat 1x20x186lbs Evening Pull-ups assisted 1x10, 1x8 pause at the bottom each rep. Knuckle Push-ups 1x12, 1x10 30" Box Jumps 10x10 (1 minute rest b/t sets) Link to comment Share on other sites More sharing options...
veganmomma Posted August 13, 2007 Author Share Posted August 13, 2007 Saturday 8/11Late morningDB Power Clean 3x5x75lbsDB Power Snatch 3x5x55lbsDB Row 3x5x75lbs EveningDB Close Grip Bench 3x5x55lbsDB Push Press 3x5x55lbs Sunday 8/1211" Deep Squat 3x5x220lbsDL 3x5x220lbsDecline Sit-ups 2x10x50lbsDB Side Bends 2x12x75lbs Link to comment Share on other sites More sharing options...
xveganjoshx Posted August 13, 2007 Share Posted August 13, 2007 Saturday 8/11Late morningDB Power Clean 3x5x75lbsDB Power Snatch 3x5x55lbsDB Row 3x5x75lbs EveningDB Close Grip Bench 3x5x55lbsDB Push Press 3x5x55lbs Sunday 8/1211" Deep Squat 3x5x220lbsDL 3x5x220lbsDecline Sit-ups 2x10x50lbsDB Side Bends 2x12x75lbs These are some great lifts bro! I'm really liking the DB power cleans and snatches, really impressive! Link to comment Share on other sites More sharing options...
veganmomma Posted August 13, 2007 Author Share Posted August 13, 2007 Thanks xveganjoshx! Link to comment Share on other sites More sharing options...
veganmomma Posted August 15, 2007 Author Share Posted August 15, 2007 Tuesday 8/14 AfternoonDB Power Clean 1x5x75lbs, 1x5x80lbs, 1x5x85lbs DB Row 3x5x85lbs Pull-ups assisted 1x12Chin-ups assisted 1x12 Evening DB Incline Close Grip Bench 3x5x50lbs DB Strict Shoulder Press 3x5x50lbs (2 count on positives and negatives)Knuckle Push-ups 2x10 Link to comment Share on other sites More sharing options...
robert Posted August 15, 2007 Share Posted August 15, 2007 Wow, that's cool.....2 workouts per day. I do that when I'm getting ready for contest but not during the rest of the year. How often do you train twice per day? Nice work on the pull-ups and chin-ups by the way. I can't seem to do more than 10 at a time these days. Train Hard Eat Plenty Link to comment Share on other sites More sharing options...
veganmomma Posted August 15, 2007 Author Share Posted August 15, 2007 Wow, that's cool.....2 workouts per day. I do that when I'm getting ready for contest but not during the rest of the year. How often do you train twice per day? Nice work on the pull-ups and chin-ups by the way. I can't seem to do more than 10 at a time these days. Train Hard Eat Plenty I will be training twice per day 4 times a week until the fall semester starts the first week in September. Then I'll probably return to 1 session 3 days per week. I'll do a 3x5 of 3 compound exercises per session similar to Bill Starr's intermediate 5x5 minus the warm-up sets. I haven't found warm-up sets useful for me. Link to comment Share on other sites More sharing options...
xveganjoshx Posted August 15, 2007 Share Posted August 15, 2007 Nice at the 3x5! Be sure to log how that goes. I think 5x5 is a really interesting program, and though I haven't tried it on myself, I'm curious to know how it works for others! Be careful with the no warmup sets thing . I personally find warmups to be invaluable, but if not doing them works for you it's all good. Link to comment Share on other sites More sharing options...
veganmomma Posted August 16, 2007 Author Share Posted August 16, 2007 Wednesday 8/15Decline Sit-ups 2x20x50lbs DB Side Bends 2x12x75lbsPlank 1 minute Link to comment Share on other sites More sharing options...
veganmomma Posted August 16, 2007 Author Share Posted August 16, 2007 I've never done Jump Squats or Belt Squats before. I didn't use that much weight with belt squats although I could off. I was concerned my belt might break. Thursday 8/16Late Morning11" Box Jump Squats 3x5x150lbsPower Shrugs 3x5x200lbs Evening experimentationBelt Squats 3x5x100lbs Link to comment Share on other sites More sharing options...
veganmomma Posted August 20, 2007 Author Share Posted August 20, 2007 I have to change to a 3 day routine instead of 4 because of my busy schedule this week. Sunday 8/19Coc Trainer 2x8, 1x511" Deep Squat 3x5x226lbsDB Incline Close Grip Bench 3x5x50lbsDB Row 3x5x85lbsWeighted Pull-ups assisted 1x5x30lbs, 1x5x40lbs, 1x5x50lbsRhythmic Plyometric Push-Ups 2x10, 1x6 Link to comment Share on other sites More sharing options...
veganmomma Posted August 21, 2007 Author Share Posted August 21, 2007 Tuesday 8/21DB Incline Close Grip Bench 3x5x50lbsDB Push Press 3x5x55lbsExplosive Push-ups 3x7 DB Power Clean 3x5x85lbs DB Row 3x5x85lbsWeighted Pull-ups assisted 3x5x50lbs Link to comment Share on other sites More sharing options...
veganmomma Posted August 24, 2007 Author Share Posted August 24, 2007 Thursday 8/23 DL 1x5x240lbs, 2x5x250lbs 11" Deep Squat 10x2x200lbs Link to comment Share on other sites More sharing options...
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