Vegan Bodybuilding & Fitness

05/11/2012

Chest & Triceps

Barbell Bench Press – 50/8, 90/3, 105/6, 105/5, 105/4. Stay on 105lbs.
Incline DB Bench Press – 35/8, 50/8, 50/6. Go up to 55lbs.
Dec BB Bench Press – 50/5, 70/8, 70/7. Go up to 80lbs.
Cable Pushdown – 50/5, 60/8, 65/5. Stay on 65lbs.
Lying Tricep Press - 0/8, 30/6, 30/5. Go up to 35lbs.

Cardio
X Trainer 20 Mins
Level 5
Distance 2.16

BB Flat, Push chest out to take pressure off the shoulders.
Inc DB, turn the DB at the bottom of the movement to get a full range of motion.
Dec BB, get closer to the footrest so the bar clears the rack.
Chest and triceps were seriously sore from this workout, first day back in the gym for over a week, feeling great.

06/11/2012

Legs

Squats – 50/6, 90/3, 110/6, 120/600/6. Go up to 130bs.
Leg Press – 180/6, 270/6, 320/6. Go up to 340lbs.
Leg Curls – 130/6, 175/6, 205/6. Go up to 210lbs.
Stiff Leg Deadlifts – 50/6, 70/6, 90/6.Go up to 100lbs.

Cardio
Run Interval
Level Lap/Speed – 1/4, 2/7.5, 3/4, 4/7.7, 5/4, 6/8, 7/4, 8/8, 9/4.
Incline 1
Distance 2.33
Time 27.03

Gym Time
Start 8.30am
Finish 10am
Total Time 1 ½ Hours

Daily Disclipines

Completed planned Mass machine workout & cardio ? Yes Legs first day back in 9 days legs felt like jelly

Intensity at the gym? yes in and out in just over 1 hour

Read/listened to motivational material today? About to read 5 levels of leadership

studied for minimum of one hour? Will do some tonight matt is working NYE until midnight, happy new year studying!

posted journal online? Yes

Updated food on myfitness pal? YEs

What was great about today?

Leg workout, felt great
Spoke to old work colleague
ate planned meals
completed DD's

What could of been better

More sleep so tired

What can I improve on

?

Leg press x2 220 6 reps
Squats x2 70 8 reps
Lunges x2 20lbs x 8
Leg Curls x2 145lbs 8 reps
Leg press calf raises x2 200 8 reps
Seated calf Raises x2 130lbs 8 reps
Mass machine cardio 20 Minutes Level 3 Distance 6.95

Still working out in full force? Haven't seen you post for a bit.

-Dylan

Its been a long time since I logged my workouts online but I am getting back into the habit of doing so.
Tonight was a 5Km run, as part of my training for a half marathon.

My new pair of trainers for training for half marathon as the old pair were extremely worn, was never a big fan of asics but these are awesome.

Monday 10th June 2013

Shoulders & Triceps

DB Shoulder Press: 30/10, 40/8, 50/7 - Stay on 50lbs
Lateral Raise: 12/10, 17/10 - Go up to 20lbs
Low Pulley Raise: 15/6 - Stay on 15lbs
Reverse DB Flyes: 12/10, 17/10 - Go up to 20lbs
Tricep Pushdown: 42/10, 60/10 - Go up to 65lbs
Lying Tricep Extension: 20/10, 35/11 - Go up to 40lbs
Seated Tricep Press: 35/10, 55/8 - Stay on 55lbs


Cardio
16 Minutes High Intensity
1% Incline
Distance: 1.81 Miles

Body weight: 179.5lbs

Workout & Cardio: 6.5/10

Tuesday 11th June 2013

Legs

Leg Extension: 70/15, 90/12, 135/12 - Go up to 140lbs
Leg Press: 180/12, 250/10, 300/12 - Go up to 310lbs
Squat: 40/12, 65/12 - Go up to 70lbs
Hamstring Curl: 80/12, 140/12 - Go up to 145lbs
Stiff Leg Deadlift: 65/10, 100/8 - Stay on 100lbs
Calf Press: 110/16, 110/14, 110/12 - Go up to 115lbs
Calf Raise: 90/10, 150/6 - Stay on 150lbs

Workout: 7/10

Quad exercises really tested my cardiovascular system today, I had difficulty with breathing.
Hamstrings are tight, need to invest more time into foam rolling and stretching.
Felt tires from finishing work late last night and getting up early for the gym which effected my mental strength, still did a great job but I know I can do better.

Wednesday 12th June 2013

Cardio

5 Mile Run, legs felt quite tired today from legs workout yesterday but got my run done and felt good afterwards.

Thursday 13th June 2013

Chest & Biceps

Decline BB Press: 0/12, 60/10, 100/9 - Go up to 105lbs
Incline DB Press: 30/10, 60/6 - Stay on 60lbs
DB Flyes: 20/10, 35/9 - Go up to 37lbs
Concentration Curl: 25/10, 40/6 - Stay on 40lbs
Barbell Curls: 50/10 - Go up to 55lbs
Ab Crunches: 10, 10, 10

Cardio
1% Incline
16 Minutes
Distance: 1.76 Miles

Managed to get the day off work today so felt great being able to focus more on the gym. Had an awesome workout, I think this is down to my stretching and loosening up all my super tight muscles.

Workout & Cardio: 7.5/10

My nutrition from the start of this week is,
Calories:2188
Protein:169.8
Carbs:299
Fats: 46.6
I will keep an eye on my food and adjust when necessary.

Friday 14th June 2013

Back

DB Pullover: 45/10, 70/9 - Stay on 70lbs
Close Grip Pulldown: 85/10, 130/8 - Stay on 130lbs
One Arm Row: 36/10, 55/10 - Go up to 57lbs
Wide Row: 70/10, 105/10 - Go up to 110lbs
Deadlift: 60/10, 95/10 - Go up to 100lbs

Workout: 7.5/10

Loving being back in a routine in the gym, felt a little tired today as I went to the gym before work.

Cardio

After work I went back to the gym to do cardio

16 Minute Run
1% Incline
Distance: 1.83 - Beat my record which is awesome - 9/10

Sunday 16th June 2013

10 Mile Run outside, this will be the last long run until the half marathon on Sunday.
This week I will do three workouts and three short runs and take some time to rest and be ready to take on the 13 miles on sunday.

Tuesday 18th June 2013

Nutrition

Increase calories to 2428,
Protein 169.8,
Carbs 299,
Fats 74.6