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 Post subject: Re: Korrin's Journal
PostPosted: Mon Apr 09, 2012 7:20 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Wednesday 4/4/12: Little Creek Navy Base, Virginia Beach, Virginia

WU: Bike: 15:00
---
| Hammer Curl on Preacher Machine: 5x15, 15x12, 30x8, 25x8, 8
| Preacher Machine Curl: 5x15, 15x12, 25x12, 30x12, 12, 12
---
---
| Incline DB Curl: 10x15, 10, 8, 7.5x15
| Decline Crunch: 25, 25, 25, 15
---
7's (Top, Bottom, Full Curls with Barbell): 20x21, 15x21, 15x21
Yoga: 1hr
---
| EZ Bar Spider Curls (hanging opposite way on preacher bench so arms are straight down): 15x15, 15, 12, 12
| 1 Arm Seated Curl: 7.5x15, 7.5x15|12.5x15, 15x10,15x15
---
Wide Grip BB Curl: 15x32, 42


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 Post subject: Re: Korrin's Journal
PostPosted: Mon Apr 09, 2012 7:25 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Thursday 4/5/12: Little Creek Navy Base, Virginia Beach, Virginia

---
| Leg Ext: 40x15, 55x15, 70x12, 85x12, 100x10, 115x8, 130x5
| Leg Curl: 40x15, 55x15, 70x12, 85x12, 100x5, 100x5
---
---
| 1 Leg Extension: 35x8, 8, 7, 7
| 1 Leg Standing Curl: 25x12, 10, 10, 8
---
V Squat: 35x12, 110x12, 90x15, 70x20
Leg Press: 150x8, 130x10, 110x10, 90x10
---
| Stiff Leg Deadlift: 45x12, 12
| Step Ups: 8, 10
---
Wall Sit :45


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 Post subject: Re: Korrin's Journal
PostPosted: Mon Apr 09, 2012 8:14 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Friday: 4/6/12: Little Creek Navy Base, Virginia Beach, Virginia

Bike: 30:00
Stretch Legs
---
| Kettlebell Rows: 25x20 (x4)
| Muay thais: x10R x10L (x8)
| KB Calf Raise: 25x10in 10out (x4)
---
---
| Seated Wide Grip Pulldown: 55x10, 10, 10, 10
| Row Machine: 20x12, 15, 15 30x12
---
V Squat Machine Calf out/in: 140x20o 20i, 20o 15i, 70x25o 15i
---
| Standing Cable Crunch: 30x15, 15, 15, 35x15
| Standing Close Grip Cable Row: 30x15, 35x15, 42.5x15, 15
| Green Bay Grass Drills: 10, 10, 10, 10
---
Row: 10:00


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 Post subject: Re: Korrin's Journal
PostPosted: Mon Apr 09, 2012 8:20 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Saturday 4/7/12: Little Creek Navy Base, Virginia Beach, Virginia

Bike: 30:00
Incline DB Bench: 20x15, 15, 10, 10
Iso Lateral Chest Press: 25(each side is independent)x5|20x6, 6, 7
Seated Tri Press: 15x15, 17.5x12, 12, 12 (we don't have 17.5 at my gym! :-)
DB Incline Pec Fly into DB Close Grip Incline Bench: 10x12f 12b, 12.5x10f 10b, 15x10f 8b(assisted b), 15x8f 12.5x8b
Bench Press (I wanted to see if I could do the bar since I had friends there and at my gym it goes from 30 to the real bar): 7, 7
Cable Tri Pushdown: 33x15, 40x0, 37x8, 33x10
Dips w/feet on another bench: 10, 10, 8, 9


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 Post subject: Re: Korrin's Journal
PostPosted: Wed Apr 11, 2012 7:14 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Monday: 4/9/12: NOMFC

Fitness trail (at the school I work at) with a student: 40min Run
Spin Class: 30min
Seated Cable Row: Level 10x15, 15, 15, 15
DB Shoulder Press: 15x15, 15, 12, 12
KB Bent-Over Row: 35x15, 40x15, 45x15, 50x10
---
| Delt Fly: 8x15, 12, 15
| Arnold: 8x15, 12, 12
---
1 Arm DB Bent-Over Row: 15x15, 15, 15, 20x12


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 Post subject: Re: Korrin's Journal
PostPosted: Wed Apr 11, 2012 7:22 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
So my student that I ran with on Monday has named our "running club". In one of my classes that she's in (she has me twice a day, poor girl) They have to create a logo for a real or fictitious company/group/whatever. So she named us "We got the Runs" HA! It's a great logo, too! I'll post it when it's complete. :-D I love my job.

Tuesday: 4/10/12: NOMFC

WU: Rec Bike: 6:00 (I usually just use this to write what I'm going to do that day... so I'm not just sitting there writing.. I understand it doesn't do a whole lot for warming up.)
---
| Preacher Machine Hammer: 30x15, 35x12, 40x10, 45x8
| Preacher Machine: 30x15, 35x12, 40x10, 45x8
---
Zottman: 10x15, 15, 12x12, 10
7's: BB Curl: 15x21, 21, 18x21, 21
Alternating Hammer Curl: 12x10, 6, 7, 7
Barbell Spider Curl: 15x15, 18x15, 24x7, 10
Close Grip Curl: EZ Barx20, 5x15, 10x8 (Then the bar fell apart... it's kind of warped and no one uses it... so I switched to the weighted bars) 4x24
Incline DB Curl: 10x5, 4, 8x7, 8


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 Post subject: Re: Korrin's Journal
PostPosted: Fri Apr 13, 2012 12:13 pm 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Wednesday 4/11/12 NOMFC

WU: Recumbent Bike- 6:00
Inclinde DB Bench: 20x12, 12, 10, 10
Seated Tri Press: 20x12, 12, 12, 12
BB Bench with the REAL bar! (I know it's super lame... and low reps :-/)- Bar x6, 6, 6, 6
---
| DB Incline Pec Fly: 12x12, 15x8, 8
| DB Close Grip Incline Bench: 12x12, 8, 8
---
Cable Tricep Pushdown- 30x20, 40x18, 50x12, 12, 12
Bench Dips (feet on bench, too)- 15, 12, 10, 10
Laying Ball Crunch, hands overhead, looking at wall- 25, 25, 25, 25
Ball situp: 25, 25, 25, 25


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 Post subject: Re: Korrin's Journal
PostPosted: Fri Apr 13, 2012 12:15 pm 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Thursday 4/12/12 NOMFC

---
| Right Crunch- 25x4
| Left Crunch- 25x4
---
---
| Crunch 100, 100
| Reverse Crunch: 25
---
(Spin was starting)
Spin/Plyo- 1:00
Yoga 1:00


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 Post subject: Re: Korrin's Journal
PostPosted: Fri Apr 13, 2012 10:53 pm 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Friday 4/13/12 NOMFC

Warm Up: Recumbent Bike: 6:00
---
| Leg Curl: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8
| Leg Ext: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8
---
1 Leg Curl: 0x8, 30x8, 6, 6
Squat: 45x15, 65x15, 75x10, 10, 8
Stiff Leg Deadlift: 45x15, 65x15, 85x12, 95x10, 10
Leg Press: 150x12, 10, 8, 130x10, 110x10, 90x10
DB Step Ups: 15x10, 8, 8 (Holy cow my left glute hurt)
KB Plie: 35x10 (Stopped because I didn't want to injure myself....)


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 Post subject: Re: Korrin's Journal
PostPosted: Sat Apr 14, 2012 10:51 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21040
Location: Austin, TX
You've got a really consistent training journal! Great stuff!

Thanks for picking up some items from Vegan Bodybuilding & Fitness. I really appreciate it.

Have an awesome weekend!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Korrin's Journal
PostPosted: Tue Apr 17, 2012 8:21 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Thanks! It's consistent, but not impressive (though my legs did hurt like mad all weekend). Hopefully it'll get there. Missed yesterday because my neck was way out of place and I couldn't move... to the point that I called off work.

Seems better now, so hopefully I'll get to make up for it this afternoon & evening!

You sent TONS of stuff! Thanks so much! I haven't tried the shirt on yet, since I'm at work, but I can't wait!

Thanks again!


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 Post subject: Re: Korrin's Journal
PostPosted: Tue Apr 17, 2012 2:54 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21040
Location: Austin, TX
:)

Enjoy.

Have an awesome week!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Korrin's Journal
PostPosted: Wed Apr 18, 2012 7:49 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Tuesday 4/17/12 NOMFC

WU: Rec Bike: 7:00
Seated DB Shoulder Press: 15x15, 15, 20x10, 10, 7, 15x12, 12
Seated Lat Pull-down: Level 12 15, 14x15, 12, 116x10, 10, 14x10, 12x10
Seated Cable Row: L10x15, 12x12, 14x10, 12x12, 10x15
---
| BB Mil Press: 30x15, 15, 15, 15, 15
| BB Bent-Over Row: 30x15, 15, 15, 15, 15
---
1 Arm DB Row: 15x15, 20x12, 25x8, 8, 8, 20x10, 15x15
---
| Upright Delt Fly:8x10, 8, 8
| Arnold: 8x10, 8, 8
---
Upright BB Row: 30x10, 10, 10, 10
DB Delt Raise: 5x15, 7x12, 8x11, 10x10, 10, 10

---
| Leg Raise: 25, 25, 25
| Crossover Plank Mtn Climbs (slow): 20, 20, 20
| Leg Pull-In: 25, 25, 25
---


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Apr 19, 2012 9:46 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
WU: Push-ups
Incline BB Bench: 18x15, 24x15, 30x15, 45x8, 8, 8
BB Bench: 18x15, 24x15, 30x15, 45x12, 55x6, 60x4, 45x8
Decline BB Bench: 24x15, 30x15, 12, 12, 12, 12
Incline DB Fly: 10x15, 15x6, 5, 12x8
Dips: 9, 6, 6

Spin class with Nicole (who is PREGNANT and TEACHING spin! =My hero) 45 min
Zumba: 45 min

Had a guy from my gym (that I went to elementary school with but he was like... way younger than me) spot me for my inc. bench and flat bench. Super helpful. I told him and another guy that was in that section of the gym not to be intimidated. I mean, the crazy weight I'm pushing and all. Ha. It's kind of embarrassing... but you have to start SOMEWHERE, right? ....right?


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 Post subject: Re: Korrin's Journal
PostPosted: Tue Apr 24, 2012 8:27 am 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Thursday 4/19/12 NOMFC

WU Recumbent Bike- 8:00
---
| Preacher Machine Hammer: 35x15, 40x12, 45x10, 50x8, 60x4
| Peacher Machine Curls: 35x15, 40x12, 45x10, 50x8, 60x4
---
BB Spider: 24x12, 30x5, 24x10, 10,9
7's: 18x21, 30x21, 18x21, 21
Alternating DB Curl: 12x10, 10, 10
Alternating Hammer Curl: 12x8, 8, 8
Seated Tricep Press: 20x15, 25x8, 8

Spin Class- :30
Plyo/Core- :15
Yoga- 1:00

Cable Tricep Pushdown: 50x8, 8, 8, 5, 40x10, 10
Close Grip Incline BB Bench Press: 24x15, 30x15, 15
Bench Dips: 10, 10, 10, 10


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