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shadowvegan

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About shadowvegan

  • Birthday 11/01/1988

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  1. 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.
  2. 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
  3. 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.
  4. 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.
  5. monday no cardio warm up (running very late for workout before work) stretching 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit for 3 sets of each squat 135lbs x 10 for 3 sets bench press 205lbs x 5 for 5 sets decline bench 155lbs x 10 for 3 sets pull ups 3 sets of 10 incline dumbbell bench 70lbs x 10 for 3 sets dumbbell row 70lbs x 10 for 3 sets dumbbell chest fly 50lbs x 10 for 3 sets dumbbell back fly 30lbs x 10 for 3 sets ab circuit crunches, climbers and planks for 5 minutes alternating 30 sec intervals 3 sets of 20 oblique side bends with 45lb plates Tuesday 5mile bike 23:50 stretching 25jumping jacks 25 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 sets standing calf raises 250lbs x 12 for 3 sets Circuit for extensions, curls and calves seated calf raises 135lbs x 15 for 3 sets ab circuit identical to monday as well as oblique side bends Wednesday 6mile bike 21:08 stretching 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit for 3 sets of each squat 135lbs x 10 for 3 sets preacher curls 105lbs x 10 for 3 sets dips 3 sets of 20 superset with preacher hammer curl 40lbs x 10 for 3 sets overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer concentration curl 30lbs x 10 for 3 sets skullcrushers 60lbs x 15 for 3 sets superset with concentration curls dumbbell triceps kickback 25lbs x 10 for 3 sets reverse ez bar curl 50lbs x 10 for 3 sets superset with kick back decline sit ups 3 x 15 hanging knee raises 3 x 20 oblique side bend 3 x 20 with 45lbs
  6. 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
  7. Tuesday 7 mile bike 27:37 25 jumping jacks 25 body weight squats 25 push ups circuit style for 3 sets Leg extensions 150lbs x 10 for 3 sets Leg curls 105lbs x 10 for 3 sets Standing calf raises 250lbs x 12 for 3 set( circuit for extensions, curls and calves) Leg press 640lbs x 10 for 3 sets Seated calf raises 115lbs x 15 for 3 sets 5 minute ab circuit planks, crunches, and climbers Wednesday 5 mile bike 20: 56 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit for 3 sets of each Preacher curls 80lbs x 15 for 3 sets Dips 3 x 20 superset with preachers Straight bar cable curl 90lbs x 10 for 3 sets Triceps rope extension 90lbs x 10 for 3 sets Hammer curls 30lbs x 10 for 3 sets Overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer Skull crusher 60lbs x 15 for 3 sets Concentration curls 25lbs x 10 for 3 sets Ab circuit 5 min planks, crunches and climbers Thursday 5 mile bike 18:50 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit for 3 sets of each Dumbbell front raises 25lbs x 10 for 3 sets Dumbbell lateral raises 25lbs x 10 for 3 sets Dumbbell seated shoulder press 65lbs x 10 for 3 sets Dumbbell shrugs 65lbs x 10 for 3 sets supersets with shoulder press Rear felt raises 25lbs x 10 for 3 sets Ab circuit 5 minutes planks, crunches and climbers No Friday workout. My right knee is killing me. Has been for Weeks, 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.
  8. Last monday 4/23 2 mile run in 13:05 ( second mile was 5:56, fastest I've done) 25 jumping jacks 25 bodyweight squats 25 hanging leg raises circuit style for 3 sets of each bench press 195lbs x 5 for 5 sets incline dumbbell bench 70lbs x 10 for 3 sets dumbbell rows 70lbs x 10 for 3 sets superset with incline dumbbell chest fly 50lbs x 10 for 3 sets dumbbell back fly 20lbs x 10 for 3 sets superset with chest fly lat pulldown 175lbs x 10 for 3 sets pull ups 5x5 ab circuit 5 minutes climbers, planks, crunches followed by oblique side bends with 45 lbs for 3 sets of 20 Tuesday 4/24 2 mile run in 15:15 25 jumping jacks 25 bodyweight squats 25 push ups circuit style for 3 sets of each leg extension 145lbs x 10 for 3 sets leg curl 105lbs x 10 for 3 sets standing 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 sets leg 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 4/25 1 mile run 7:06 25 jumping jacks 25 bodyweight squats 25 hanging leg raises circuit style for 3 sets straight bar cable curl 90lbs x 10 for 3 sets triceps rope ext 90lbs x 10 for 3 sets superset with straight bar hammer curl 30lbs x 10 for 3 sets overhead dumbbell ext 65lbs x 10 for 3 sets superset with hammer concentration curl 25lbs x 10 for 3 sets skull crushers 60lbs x 10 for 3 sets superset with concentration preacher curl 100lbs x 10 for 3 sets dips 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 4/26 60 minute run for 7.56 miles ab workout circuit for 5 minutes planks, climbers, and crunches. oblique side bends with 45lbs for 3 sets of 20 Friday 4/27 3 mile run in 23:45 25 jumping jacks 25 bodyweight squats 25 push ups circuit style for 3 sets of each dumbbell front raises 25lbs x 10 for 3 sets dumbbell lateral raises 25lbs x 10 for 3 sets seated dumbbell shoulder press 60lbs x 10 for 3 sets dumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press rear delt raises 25lbs x 10 for 3 sets ab 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 4/30 bike for 4 miles in 14:40 25 jumping jacks 25 bodyweight squats 25 hanging leg raises circuit style for 3 sets of each bench press 205lbs x 5 for 3 sets 200lbs x 5 for 2 sets incline dumbbell bench 70lbs x 10 for 3 sets dumbbell row 70lbs x 10 for 3 sets (no supersets today) chest fly 50lbs x 10 for 3 sets back fly 25lbs x 10 for 3 sets pull 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.
  9. Wednesday 2 mile run in 13:59 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Straight bar cable curl 90lbs x 10 for 3 sets Triceps rope extension 85lbs x 10 for 3 sets superset with straight bar Hammer curl 30lbs x 10 for 3 sets Overhead tricep dumbbell ext 70lbs x 10 for 3 sets superset with hammer Concentration curl 25lbs x 10 for 3 sets Skull crushers 60lbs x 10 for 3 sets superset with concentration Preacher curls 100lbs x 10, 100lbs x 5, 90lbs x 5, 90lbs x 10 Dips 3 x 20 superset with preacher curls Ab workout 5 minute circuit planks, climbers, crunches. Thursday 10 mile bike ride 35:07 3 mile run 23:37 Ab workout 5 minute circuit planks, climbers, and crunches Oblique side bends with 45lbs x 20 for 3 sets Friday 3 mile run 23:54 25 jumping jacks 25 body weight squats 25 push ups circuit style for 3 sets Dumbbell front shoulder raises 20lbs x 10 for 3 sets Dumbbell lateral shoulder raises 20lbs x 10 for 3 sets Seated dumbbell shoulder press 60lbs x 10 for 3 sets Dumbbell shrugs 60lbs x 10 for 3 sets superset with press Rear delt fly 20lbs x 10 for 3 sets Ab workout hanging leg raises 3 x 20 Oblique side bends with 45lbs x 20 for 3 sets Crunches 3 x 20
  10. Hey Robert, Stoked to get it man. I'm sure it'll be like x-mas morning for me. Thanks a ton again, for all Of the support and the challenges. This site is doing a lot for me. Monday 1 mile run 8:20 (knee is still sore from last week's run) 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Bench press 195lbs x 5 for 5 sets Incline dumbbell bench 65lbs x 10 for 3 sets Dumbbell row 65lbs x 10 for 3 sets supersets with incline Dumbbell chest fly 50lbs x 10 for 3. Sets Dumbbell back fly 20lbs x 10 for 3 sets superset with chest fly Lat pull down 170lbs x10 for 3 sets Circuit Ab workout 5 minutes, 30sec plank, 30sec Climber, 30sec crunches. Tuesday 2 mile run 15:03 Got a knee brace, feels a little better 25 jumping jacks 25 body weight squats 25 push ups circuit style for 3 sets of each Leg extension 145lbs x 10 for 3 sets Leg curl 110lbs x 10 for 3 sets Standing calf raises 230lbs x 12 for 3 sets Leg press 540lbs x 10 for 3 sets Seated calf raises 115lbs x 10 for 3 sets Circuit for the first 3 workouts Ab workout Hanging leg raises 3 x 20 Oblique 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
  11. Wednesday 2 mile run 13:57 second mile was 6:01, pretty stoked on that. 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Preacher curl 100lbs x 10 for 3 sets Dips 3 x 20 superset with preacher Hammer curl 30lbs x 10 for 3 sets Overhead single dumbbell extension 70lbs x 10 for 3 sets superset with hammer Skull 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 1:57:21 Longest run I've ever done, finished the 13.1 in 1:49:20 Considering 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 jacks 75 body weight squats 75 hanging leg raises (ran late for my workout, had to burn through to catch my partners) Dumbbell front shoulder raises 25lbs x10 for 3 sets Dumbbell lateral raises 25lbs x 10 for 3 sets Rear delt raises 20lbs x 10 for 3 sets Seated dumbbell shoulder press 60lbs x 10 for 3 sets Dumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press Ab workout hanging leg raises 3x 20 Oblique side bends 45lbs x 20 for 3 set Crunches 3 x 20 Going 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
  12. Monday 2 mile run 16:37 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Bench press 205lbs x 3 for 3 sets 195lbs x 3 for 2 sets Incline dumbbell bench 65lbs x 10 for 3 sets Dumbbell rows 65lbs x 10 for 3 sets Dumbbell fly 50lbs x 10 for 3 sets Dumbbell Back fly 20lbs x 10 for 3 sets Lat pull down 165lbs x 10 for 3 sets Ab workout 3 sets of 20 hanging leg raises, crunches, oblique side bends with 45lbs Tuesday 2 mile run in 15:55 20 jumping jacks 20 body weight squats 20 hanging leg raises circuit style for 3 sets of each Leg extension 145lbs x 10 for 3 sets Leg curl 105lbs x 10 for 3 sets Standing calf raises 230lbs x 10 for 3 sets Leg press 450lbs x 10, 540lbs x 10, 630lbs x 10, 720lbs x 10 Seated calf raises 105lbs x 15 for 3 sets 5 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 boss About 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
  13. Thank you Karen! Its always amazing when someone wants to learn about it and is open minded. Friday 3 mile run 24:42 25 jumping jacks 25 body weight squats 25 hanging leg raises 3 sets of each Dumbbell Front shoulder raise 20lbs x 10 for 3 sets Dumbbell Lateral raises 20lbs x 10 for 3 sets Dumbbell shoulder press 55lbs x 10 for 3 sets Dumbbell 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
  14. Wednesday 1 mile run in 6:18 25 jumping jacks 25 push ups 25 body weight squats. Dips 3 sets of 20 Preacher curl 100lbs x 10 for 3 sets superset with dips Hammer curls 30lbs x 10 for 3 sets Overhead single dumbbell extension 65lbs x 10 for 3 sets superset with hammer Concentration curl 25lbs x 10 for 3 sets Skull 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 breaks Oblique side bends with 45lbs x 10 3 sets Thursday 10 mile run in 82:40 Close grip bench 135lbs x 15 for 2 sets Wide grip bench 135lbs x 15 for 2 sets Pull ups 5x5 Ab 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 tips On the gym screens this week. Noticed it today. So awesome
  15. Monday 2 mile run 16:37 25 jumping jacks 25 body weight squats 25 hanging leg raises circuit style for 3 sets of each Bench press 195lbs x 5 for 5 sets Incline dumbbell bench 65lbs x 10 for 3 sets Dumbbell rows 65lbs x 10 for 3 sets Cable fly 135lbs x 10 for 3 sets Lat pull down 165lbs x 10 for 3 sets Pull 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 15:50 25 push ups 25 body weight squats 25 jumping jacks circuit style for 3 sets of each Squat 275lbs x 5 for 5 sets Leg extension 145lbs x 10 for 3 sets Leg curl 105lbs x 10 for 3 sets superset with extension Standing calf raise 210lbs x 10 for 3 sets Seated calf raises 135lbs x 12 for 3 sets Ab work out Oblique side bends 45lbs x 10 for 3 sets Hanging leg raises 3 sets of 20 Crunches 3 sets of 20
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