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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

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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

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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.

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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

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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

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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

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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

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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

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Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life. How are things for you, Robert? Stay safe while traveling as much as u do brother and I hope to hear back soon

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Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life.

 

Yay!! That's so awesome to hear! So happy for you, Kane!

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Thanks a lot Karen:)

Monday

2 mile run in 16:40

15 jumping jacks

15 body weight squats

15 push ups circuit style for 3 sets of each

Bench press 185lbs x 5 for 5 sets

Incline dumbbell press 55lbs x 10 for 3 sets

Dumbbell rows 55lbs x 10 for 3 sets

Decline dumbbell press 55lbs x 10 for 3 sets

Back flys 20lbs x 10 for 3 sets

Chest fly 40lbs x 10 for 3 sets

Lat pull down 135lbs x 10 for 3 sets

Ab workout, hanging leg raises, crunches, and oblique side bends with 35lbs. 3 sets

Of 20 for each

No time for cardio cool down, got called in to work:/

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Tuesday

2 mile run in 14:20

Stretching

15 push ups

15 jumping jacks

15 body weight squats circuit style for 3 sets of each

 

Leg extension 125 lbs x 10 for 3 sets

Leg curl 95lbs x 10 for 3 sets

Leg press 655lbs x 5, 745lbs x 5, 805lbs x 5, 855lbs x 5

Seated calf raise 90lbs x 15 for 3 sets

Standing calf raise 195lbs x 12 for 3 sets

Ab workout hanging leg raises, crunches, and oblique side bends with 35lbs for 3 sets of 20 at each

Cool down on treadmill before leaving for about 5 minutes.

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Wednesday

2 mile run 15:47

20 jumping jacks

20 hanging leg raises

20 body weight squats circuit style 3 sets of each

 

Rope triceps ext 65lbs x 10 for 3 sets

Straight bar cable curl 90lbs x 10 for 3 sets

Preacher curls 100lbs x 6 for 3 sets

Dips 3 sets til failure superset with preacher curls

Hammer curls 25lbs x 10 for 3 sets

Single arm Overhead tricep ext 25lb x 10 for 3 sets superset with hammer

Concentration curl 20lbs x 10 for 3 sets

Skull crushers 60lbs x 10 for 3 sets

 

Ab workout crunches, hanging leg raises, and oblique side bends with 35lbs 3 sets of 20 for each

 

Thursday

4 mile run 32:46

20 push ups

20 jumping jacks

20 body weight squats circuit style for 3 sets of each

Ab workout same as yesterday:)

 

Also, I got asked about veganism at the gym today by a lady named Tanya, hoping she joins the forum soon. She saw my veganbodybuilding.com shirt and asked me all about getting adequate protein. ) told her all about Robert Cheeke, Tresize, and Sitko. She has been vegetarian for 6 months and wants this site to keep her fit and healthy on a vegan diet. Just a testimony for what wearing the shirts

Can do. Buy some, people!

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friday

3 mile run in 24:06

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style 3 sets of each

 

front dumbbell shoulder raises 20lbs x 10 for 3 sets

lateral raises 20lbs x 10 for 3 sets

dumbbell seated shoulder press 50lbs x 10 for 3 sets

rear delt raises 20lbs x 10 for 3 sets

dumbbell shrugs 50lbs x 10 for 3 sets

 

bench press 185lbs x 5 for 5 sets

ab workout hanging leg raises, crunches, oblique side bends with 35lbs x 20 for 3 sets of each

light cardio cool down on treadmill for 5 minutes

 

also went to the canal a few hours after my workout. Had the day off so I decided to run a few miles around lunch time by the river..... felt incredible. got some sun and ran around 5 miles or so out there.

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Kane! I love what you said about wearing the shirts, and the impact that can have. I was working the VeganBodybuilding table at Seattle VegFest this weekend, and I told several people the same thing. Some people worry about not looking enough "like a bodybuilder" or fit enough to wear a shirt that advertises bodybuilding. While I can somewhat see their point, I also tell them that it's not necessarily about saying "Hey, look at me, I'm a vegan bodybuilder." But, it's about bringing awareness to the website and the concept that, yes, you can be vegan and extremely fit at the same time. It's about being a walking billboard for the website and hoping people will be curious enough to go check out the website and see the profiles, pictures, videos, and articles.

 

Anyhow, glad to see you putting that into practice, and thanks so much for your support!!

 

Hope you had a great weekend.

 

Karen

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Thank you Karen. I had a pretty nice weekend, and I'm sure you had a blast in Seattle.

 

Monday

2 mile run in 16:45

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style for 3 sets of each

 

bench press 195lbs x 5 for 5 sets

dumbbell incline 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 pulldown 150lbs x 10 for 3 sets

ab workout hanging leg raises, crunches, oblique side bends with 45lbs x 20 for 3 sets of each

 

cardio cool down on treadmill

 

Tuesday

1 mile run in 7:40

20 push ups

20 jumping jacks

20 body weight squats circuit style for 3 sets of each

 

leg extension 130lbs x 10 for 3 sets

leg curl 100lbs x 10 for 3 sets

leg press 720lbs x 5 for 2 sets, 810lbs x 3, 860lbs x 3, 910lbs x 3

seated calf raises 90lbs x 15 for 3 sets

standing calf raises 210lbs x 12 for 3 sets

 

I had to stop before abs or more cardio..... operating on so little sleep.... will make up the ab workout tonight at some point after work. proud of my leg press. Hoping my knee is getting much stronger so I can squat some serious weight

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Wednesday

2 mile run in 16:42

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style For 3 sets of each

 

Preacher curl 100lbs x 10 for 3 sets

Dips 3 sets of 20 done as supersets with preacher curls

Hammer curls 30lbs x 10 for 3 sets

Two-hand Overhead triceps dumbbell ext 65lbs x 10 for 3 sets done as supersets with hammer curl

Concentration curl 25lbs x 10 for 3 sets

Skull crushers 60lbs x 10 for 3 sets supersets with concentration curls

Close grip bench 135lbs x 15

Wide grip bench 135 lbs x 15

Ab workout hanging leg raises x 20 crunches x 20 and oblique side bends with 45 lbs x20 for 3 sets of each.

Light cardio cool down on treadmill.

 

Heading to the river now to run the trails for a while, going to do a killer Ab workout tonight to make up for lost time yesterday.

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Thank you Karen! Had a lot of fun wednesday. Got a lot of sun, some good running and time in the river.

 

Thursday

Woke up early to start my garden. Got a great workout using the tiller and raking the whole plot. went for a 7 mile run down the canal trails that evening. Had a friend join me so I didn't time it.... just enjoyed an easy paced exercise.

 

Friday

3 mile run in 24:42

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

 

front dumbbell shoulder raises 20lbs x 10 for 3 sets

lateral dumbbell shoulder raises 20lbs x 10 for 3 sets

seated dumbbell shoulder press 55lbs x 10 for 3 sets

dumbbell shoulder shrugs 55lbs x 10 for 3 sets done as supersets with shoulder press

rear delt raises 20lbs x 10 for 3 sets

 

bench press 135lbs x 15 for 2 sets

close grip bench press 135lbs x 15 for 2 sets

 

leg press 1000lbs x 6

 

ab workout was a 5 minute workout, cycling between mountain climbers, planks and crunches, 30 seconds a piece no breaks for 5 minutes straight

oblique side bends with 45lbs x 10 for 3 sets

 

cardio cool down on treadmill for a 5 minutes.

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