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Kane's Training Journal


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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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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

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Wednesday

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

 

AAAGGGGHHHHH! BOTH of these things are so awesome!!!! Great job promoting veganism and fitness, Kane! You rock!!!

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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

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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

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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

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What's up, Boss?

 

I'll be getting your prize package in the mail by tomorrow!

 

It's going to be a pretty good-sized box!

 

Keep an eye out for it. It will be coming via FedEx rather than the usual USPS.

 

Thank you again. All the very best!

 

-Robert

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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

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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

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  • 2 weeks later...

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.

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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.

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  • 3 weeks later...

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

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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

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  • 1 month later...

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.

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  • 7 months later...
  • 3 months later...

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.

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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

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  • 3 weeks later...

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.

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  • 5 months later...

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