Sandra's Journal

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: Sandra's Journal

Postby sandra » Wed Mar 28, 2012 9:18 pm

Chest and shoulder march 27
It's time for a new routine

Pushups
15 x 4 = 60

Bench press
40lbs x 20
90 x 10
130 x 10
150 x 2

Pushups
15 x 2 =30
10

Incline dumbbell
40lbs x 12
50 x 10
55 x 8

Dips
8 x 4

Incline flyes
25lbs x 10
30 x 10
35 x 10

Dumbbell bench palms facing
40lbs x 12
50 x 12
55 x 10

Barbell shoulder press
40lbs x 12
60 x 10
70 x 7

Bench dips
10 x 3

Superset
Side raises
15lbs x 12
15 x 15
20 x 10

Seated overhead ext
35lbs x 15
45 x 10
55 x 5

Lying tricep ext
20lbs x 10 x3 sets

Upright row
40lbs x 10
50 x 12
60 x 10

Dumbbell front raises
15lbs x 10 x 3 sets

Push downs
90 x 10
100 x 10
110 x 9
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sandra
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Posts: 62
Joined: Sat May 29, 2010 6:06 pm
Location: Philadelphia

Re: Sandra's Journal

Postby sandra » Wed Mar 28, 2012 9:20 pm

Pull ups
5
4
3

Pushups
10 x 2 =20
15 x 2 = 30

Dumbbell row
60lbs x 10
70 x 10
80 x 10
90 x 4

Tbar
45lbs x 15
90 x 10
115 x4
Pushups
15 x 3 =45

Wide grip pull down
90lbs x 12
100 x 10
110 x 10
120 x 10
Pushups
15 x 3 =45
10

Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 8
Pushups
10 x 3=30

Hammer curl
15 x 20
20 x 15
25 x 10
30 x 10

Pushups
10 x 30

Cable curl
70 x 10
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sandra
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Posts: 62
Joined: Sat May 29, 2010 6:06 pm
Location: Philadelphia

Re: Sandra's Journal

Postby sandra » Fri Mar 30, 2012 10:35 am

March 29 Leg day Quadzilla Time!
Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups


Pushups
10 x 3 =30

Front squat warmup
40lbs x 10
60 x 10 x 2

Pushup
10 x 4 =40

Squat
90 x 10
130 x 10
150 x 8
180 x 3

Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Push up
10 x 4 = 40

Wide, toes out leg press
90 x 15 x 2

Push ups
10 x 4=40

Leg curl
70 x 12
80 x 10
90 x 10
100 x 10

Total pushups today 150

A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.
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sandra
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Posts: 62
Joined: Sat May 29, 2010 6:06 pm
Location: Philadelphia

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