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shadowvegan

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  1. 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. Friday 2 mile run on treadmill in 16:03 15 push ups 15 jumping jacks 15 body weight squats circuit style for 3 sets of each Seated dumbbell shoulder press 50lbs x10 for 3 sets Lateral raises 20lbs x 10 for 3 sets Rear felt fly 20lbs x 10 for 3 sets Dumbbell shrugs 55lbs x 15 for 3 sets Ab workout hanging leg raises, oblique side bends, crunches 3 sets of 20 for each 2 mile run in 14:11..... Fast for me but I felt amazing
  2. thursday 5 mile run on treadmill in 42:12 15 jumping jacks 15 push ups 15 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
  3. Monday 1 mile run 7:50 on treadmill 15 jumping jacks 15 bodyweight squats 15 hanging leg raises circuit style for 3 sets of each bench press 180lbs x 5 for 5 sets incline dumbbell press 65lbs x 10 for 3 sets decline dumbbell pullover 40lbs x 10 for 3 sets dumbbell row 65lbs x 10 for 3 sets back flys 20lb x 10 for 3 sets lat pulldown 135lbs x 10 for 3 sets dumbbell chest fly 40lbs x 10 for 3 sets 2 mile run in 15:56 Tuesday 3 mile run in 24:22 15push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each leg extensions 125lbs x 10 for 3 sets leg curl 95lbs x 10 for 3 sets leg 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 sets standing calf raises 190lbs x 12 for 3 sets ab 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 15:47 15 jumping jacks 15 bodyweight squats 15 hanging leg raises circuit style for 3 sets of each preacher curl 90lbs x 10 for 3 sets dips 3 sets of 15 supersets with preacher curls hammer curls 25lbs x 10 for 3 sets overhead single arm triceps press 25lbs x 10 for 3 sets superset with hammer curls skullcrushers 60lbs x 10 for 3 sets concentration curls 20lbs x 10 for 3 sets superset with skullcrushers straight bar cable curls 90lbs x 10 for 3 sets triceps rope extension 75lbs x 10 for 3 sets superset with straight bar curls decline crunches 2 sets of 15 hanging leg raises 2 sets of 20 2 mile run 14:58
  4. 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
  5. friday 1 mile run 7:50 15 push ups 15 jumping jacks 15 body weight squats 15 hanging leg raises circuit style for 3 sets of each lateral dumbbell raises 20lbs x 10 for 3 sets front raises 20lbs x 10 for 3 sets rear delt raises 20lbs x 10 for 3 sets shrugs 65lbs x 10 for 3 sets crunches x 30 hanging leg raises x 20 mountain climber 30 sec planks 30 sec oblique side bends 35lbs x 10 each side circuit style for 3 sets of each ab workout 2 mile run in 16:03
  6. wednesday 1 mile run 8:03 15 jumping jacks 15 body weight squats 15 hanging leg raises circuit style for 3 sets of each preacher curls 90lbs x 10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls hammer curls 25lbs x 10 for 3 sets skullcrushers 60lbs x 10 for 3 sets superset with hammer curls concentration curls 20lbs x 10 for 3 sets overhead dumbbell triceps extension 60lbs x 10 for 3 sets straight bar cable curl 90lbs x 10 for 3 sets triceps rope extension 90lbs x 10 for 3 sets 2 mile run in 16:30 thursday 1 mile run in 7:07 15 jumping jacks 15 body weight squats 15 hanging leg raises circuit style for 3 sets bench press 135lbs x 20, 175 x 5 for 5 sets 4 mile run in 34:07
  7. tuesday 1 mile run 8:03 on treadmill stretching 15 push ups 15 jumping jacks 15 body weight squats circuit style for 3 sets of each leg extensions 120lbs x 10 for 3 sets leg curls 90lbs x 10 for 3 sets leg press 385lbs x 10, 475lbs x 10, 565lbs x 10, 655lbs x 10 seated calf raises 90lbs x 15 for 3 sets standing 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.
  8. monday 1 mile run on treadmill 8:04 15 jumping jacks 15 body weight squats 15 hanging leg raises circuit style for 3 sets of each flat dumbbell bench 65lbs x 10 for 3 sets dumbbell rows 65lbs x 10 for 3 sets incline dumbbell bench 65lbs x 10 for 3 sets decline dumbbell bench 60lbs x 10 for 3 sets back flys 15lbs x 10 for 3 sets cable chest flys 130lbs x 10 for 3 sets lat pull downs 130lbs x 10 for 3 sets 2 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
  9. wednesday 2 mile run on treadmill 15:45 15 push ups 15 jumping jacks 15 body weight squats circuit style for 3 sets of each preacher curls 90lbs x 10 for 3 sets dips 3 sets of 15 supersets with preacher curls hammer curls 25lb x 10 for 3 sets overhead dumbbell triceps extension 60lb x 10 for 3 sets straight bar cable curl 90lb x 10 for 3 sets triceps rope extension 90lb x 10 for 3 sets 1 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 thursday AM 2 mile run on treadmill in 16:03 15 push ups 15 jumping jacks 15 body weight squats 20 hanging leg raises circuit style for 3 sets of each lateral shoulder raises 20lb x 10 for 3 sets front shoulder raises 20lb x 10 for 3 sets rear delt raises 15lb x 10 for 3 sets dumbbell shrugs 55lbs x 10 for 5 sets Pm 5 mile run in 39:58
  10. Monday Warm up walking 8 minutes on treadmill 15 jumping jacks 15 body weight squats 20 hanging leg raises circuit style for 3 sets of each Flat dumbbell bench 60lbs x 10 for 3 sets Dumbbell rows 60lbs x 10 for 3 sets Incline dumbbell bench 60lbs x 10 for 3 sets Dumbbell back flys 15 lbs x 10 for 3 sets Decline dumbbell bench 60lbs x 10 for 3 sets Cable chest flys 125lbs x 10 for 3 sets Lat pull downs 130lbs x 10 for 3 sets 1 mile run in 8:03 on treadmill Tuesday 8 minutes walking on treadmill Stretching 15 push ups 15 jumping jacks 15 body weight squats circuit style for 3 sets Leg extension 110lbs x10 for 3 sets Leg curls 90lbs x10 for 3 sets Leg press 300lb x 10 390 x10 480x10 570 x 10 Standing calf raises 190lbs x 10 for 3 set Seated calf raise 85lbs x15 for 3 sets Ab workout consisted of hanging leg raises, v sit ups, planks and crunches and two other exercises I've forgotten the name of. Finished up with a two mile Run in 16:09. Feeling great
  11. Thanks so much Robert and Karen! I got my package in the mail today, beyond stoked with everything I got! Looking forward to the gift card and subscription too! Thanks for the kind words and constant encouragement on my journal as well. Friday 1 mile run in 7:50 on treadmill full body stretch 15 push ups 15 jumping jacks 15 body weight squats circuit style for 3 sets of each pull ups 5 sets of 6 (getting a little better) decline dumbbell pullover 35lb x 8 for 4 sets incline dumbbell bench 65lb x 6 for 5 sets dumbbell rows 65lb x 5 for 5 sets push press 145lb x 5 for 5 sets deadlift 185lb x 8 for 4 sets romanian deadlift 155lb x 8 for 5 sets 1 mile run in 8:05 on treadmill I had a very intense workout today to make up for the lifts I missed on vacation..... can DEFINITELY feel it. I only left out Cleans.... I just did not have it in me to do them, had to push with everything to finish what I did. Also, I am nearing the end of this routine.... I don't want to stay on it for TOO long. If anyone has any suggestions for a lifting routine or specific split they enjoy I would really love to hear it. I'm looking to gain a little more mass, but mainly definition. hoping for some feedback guys
  12. also, I'm nearly out of my optimizer, I NEED it favorite vega product hands down
  13. Really far behind on entries:/ I left for vacation/my brother's wedding on friday last week. Threw me off my normal entries. Thursday I did two workouts. AM: 1 mile run 7:56 on treadmill full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats 15 hanging leg raises circuit style for 3 sets of each preacher curl 90lb x10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls hammer curls 20lb x 10 for 3 sets overhead triceps dumbbell ext. 60lb x 10 for 3 sets done as supersets with hammer curl skullcrushers 60lb x 10 for 3 sets concentration curl 20lb x 10 for 3 sets straight bar cable curl 90lb x 10 for 3 sets triceps rope extension 90lb x 10 for 3 sets done as supersets with straight bar cable curl standing calf raises 150lb x 10 for 3 sets seated calf raises 50lb x 15 for 3 sets Ab work out consisted of v sit ups, crunches, hanging leg raises, planks and mountain climbers. finished with 1 mile run in 7:50 EXHAUSTING WORKOUT Thursday PM (to make up for traveling on friday) no running just stretching 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each pull ups 5 sets of 6 decline dumbell pullovers 35lb x 5 for 5 sets push press 145lb x 5 for 5 sets deadlift 185lb x 5 for 5 sets Friday I actually ended up having a fitness room in the hotel I stayed in so I did do some running and light lifting. Ran 2 miles on the treadmill at the hotel in 16:10 some light shoulder lifts and calves again. took saturday through tuesday off from lifting due to being in the mountains. Just some light stretching here and there. Wednesday 1 mile run in 7:50 full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats 15 hanging leg raises circuit style for 3 sets of each squats 245lb x 8 for 5 sets bench press 185lb x 6 for 5 sets barbell row 135lb x 10 for 5 sets dumbbell shrugs 55lb x 10 for 5 sets forgot my post workout run :/ Thursday 1 mile run in 7:45 on treadmill full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each preacher curl 90lb x 10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls straight bar cable curl 90lb x 10 for 3 sets triceps rope extension 90lb x 10 for 3 sets hammer curl 20lb x 10 for 3 sets overhead dumbbell triceps ext 60lb x 10 for 3 sets done as supersets with hammer curl seated calf raise 50lb x 15 for 3 sets standing calf raise 170lb x 15 for 3 sets ab workout with some workouts I forget the name of..... it was four exercises and it burned sufficiently afterwards 1 mile run in 7:50 on treadmill There! all caught up!
  14. My favorite article is easily 'what to eat before and after workouts.' I think this is one of the most informative articles on the site. It's so important to remember to balance nutrition with exercise. I think this article tells you exactly what you need to know in order to maximize results from your workouts, no matter what your goal. To make it even better, under the 'food' section there are diet plans that get very specific to achieve whatever your fitness goals are. Love this site. I also highly recommend THRIVE by Brendan Brazier, it also contains a ton of information on nutrition and fitness as well as useful recipes.
  15. forgot to update yesterday. monday! ran 4 miles in 37:40 on treadmill full body stretch 15 hanging leg raises 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each squat 245lb x 8 for 5 sets bench 185lb x 6 for 5 sets barbell row 135 x 10 for 5 sets dumbbell shrugs 55lb x 10 for 5 sets finished with 1 mile run in 8:05 Tuesday ran 1 mile in 7:50 on treadmill full body stretch 15 hanging leg raises 15 push ups 15 bodyweight squats 15 jumping jacks circuit style for 3 sets of each hammer curls 20lb x 10 for 3 sets overhead dumbbell triceps ext. 60lb x 10 for 3 sets straight bar cable curl 90lb x 10 for 3 sets triceps rope ext. 90lb x 10 for 3 sets preacher curls 90lb x 10 for 3 sets dips 3 sets of 15 done as superset with preacher curls standing calf raises 160lb x 10 for 3 sets seated calf raises 50lb x 15 for 3 sets 30 min ab workout with hanging leg raises, v sit ups, various oblique workouts and planks finished with another 1 mile run in 7:55
  16. warm up 1 mile run 7:50 full body stretch 20 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each decline dumbbell pullovers 35lb x 6 for 5 sets pull ups 6 x 5 sets deadlift 185lb x 5 for 5 sets push press 145lb x 5 for 5 sets finished with 1 mile jog in 8:50 thinking about starting to run before and after (reasonable intensities) to see what the results would be..... if anyone has any suggestions on that, I would love to hear it.
  17. 1 mile warm up on treadmill in 7:50 full body stretch 25push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each triceps rope extension 90lb x 10 for 3 sets straight bar cable curl 90lb x 10 for 3 sets hammer curls 20lb x 10 for 3 sets skullcrushers 60lb x 10 for 3 sets dips 3 sets of 15 1 set til failure preacher curls 90lb x 10 for 3 sets 30 min ab workout with hanging leg raises, sit ups, oblique workouts and crunches forgot my calves today! doing them tomorrow in my workout
  18. warmed up with 1 mile run on treadmill in 7:40 full body stretch 20 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each incline dumbbell bench 70lb x 6 for 5 sets dumbbell rows 70lb x 5 for 5 sets power clean 135lb x 5 for 5 sets romanin deadlift 135lb x 5 for 4 sets 1 set til failure (16 reps)
  19. warmed up with a 3mile run in 25:40 on the treadmill full body stretch 30 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each preacher curl 90lb x 10 for 3 sets dips 3 sets of 15 done as superset with preacher curls hammer curls 20lb x 10 for 3 sets overhead dumbbell triceps ext. 60lb x 10 for 3 sets concentration curls 20lb x 10 for 3 sets skull crushers 60lb x 10 for 3 sets standing calf raises 150lb x 10 for 3 sets ab workout with v sit ups, hanging leg raises, misc oblique workouts, and planks for 30 minutes. POOPED!
  20. My favorite organization currently would have to be Farm Sanctuary! I love the work they do. Not to discredit any organization at all, we are all one big family, but Farm Sanctuary is doing great work with caring for animals that would otherwise become dinner. I'm attracted to their organization because of the effort and works that I have personally seen here in my own city. They are great about organizing charity events, getting info out for veganism, and they stay on top of their contact information, making it easier to find out anything you need from them. Also wanted to include Sea Shepherd and their work! In love with what Watson and his crew do for the whales. I thought Greenpeace was radical, but Watson felt it wasn't aggressive enough! They're a perfect example of DIRECT ACTION!
  21. Thanks a lot Karen! Thank you for always checking in and posting encouragement. I plan to continue journaling and using it to motivate me and track progress! I love it. Took the weekend off:) felt good and rested this morning for my workout! warmed up with 2 miles on the treadmill in 15:50 full body stretching 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each squat 245lb x 5 for 5 sets (5th set had a few extra reps until failure) bench press 185lb x 5 for 5 sets (5th set til failure) barbell row 135lb x 5 for 5 sets dumbbell shrugs 60lb x 10 for 5 sets Loving this routine. Excited to change up soon though and see some results!
  22. thursday 1 mile on treadmill in 6:50 full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each preacher curl 85lb x 10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls straight bar curl 90lb x 10 for 3 sets triceps rope ext. 90lb x 10 for 3 sets standing calf raises 170lb x 10 for 3 sets skullcrushers 60lb x 10 for 3 sets hammer curls 20lb x 10 for 3 sets circuit style workout for abs with hanging leg raises, mountain climbers, v- sit ups, and planks for 4 sets of all. Friday 1 mile on treadmill in 7:35 full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each pull ups x 5 for 6 sets dumbbell decline pullover 30lb x 5 for 5 sets push press 135lb x 5 for 5 sets deadlift 185lb x 5 for 5 sets
  23. 1 mile warm up on treadmill in 6:47 full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each dumbbell incline bench 70lb x 5 for 5 sets dumbbell rows 65lb x 5 for 5 sets clean 135lb x 3 for 5 sets romanian deadlift 135lb x 5 for 4 sets and one set until failure.
  24. 2 mile run on treadmill in 14:37 full body stretch 25 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each preacher curls 85lbs x 10 for 3 sets dips 3 sets of 15 done as superset with preacher curls straight bar cable curl 90lbs x 10 for 3 sets triceps rope ext. 90lbs x 10 for 3 sets concentration curls 25lbs x 10 20lbs x 10 for 2 sets overhead dumbbell triceps ext 60lbs x 10 for 3 sets hammer curls 20lbs x 10 for 3 sets skullcrushers 60lbs x 10 for 3 sets last workout of the month challenge. feeling and looking much better. Can definitely tell that I'm getting stronger and I'm addicted. Planning to keep this up for a long time
  25. I love the results i've seen! I like how accountable keeping a journal made me. I feel like I'm letting someone down if I dont update it:) I've gained a solid 6-8lbs this month with my routines. very lean mass gain, looking and feeling a ton better. Even got the books and started towards a career in personal training with an ACE certification. Stoked on the results all around!
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