Vegan Bodybuilding & Fitness

Posted: Sun Jul 29, 2007 8:18 am Post subject: Vegan Joe's progression.

--------------------------------------------------------------------------------

Age 53
Height 74" (189.23 cm)
Weight 224lbs (101.6kg)

On the days that I train after works I always start with more than a dozen yoga stretches.
From here, if motovation is still with me, I do:
40 pelvic tilts (feet on floor behind glutes)
25-35 basic crunches
50 bicycle maneuvers (some days 2 sets)
Laying on stomach lifting opposing leg and arm off floor, 3x 10sec. each side. Then all limbs off floor 3x10 sec.
Something like this: http://www.easyvigour.net.nz/fitness/h_Star2.htm
Monday 23rd
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X10
30lbs(13.61kg) X8
Dumbell press (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X8
30lbs(13.61kg) X5
Tues.
Bench machine
110lbs(49.9kg) X10
125lbs(56.7kg) X10
125lbs(56.7kg) X6
Wen.
Row machine
110lbs(49.9kg) X10
125,lbs(56.7kg) X10
140lbs(63.5kg) X8
Thur.
no gym
Fri.
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X10
30lbs(13.61kg) X8
Dumbell press (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X8 (?)
30lbs(13.61kg) X5 (?)
Triceps extension (dumbells)
20lbs(9.07kg) X10
20lbs(9.07kg) X8
20lbs(9.07kg) X6
Sat.
100 torso twists in jacuzzi
15+12 pushups
Gym sessions are usually convened with jacuzzi, followed by steamroom, sauna and then shower.
Thanks for listening!

Sun. 29th
50 minutes treading water continuously at community pool.
50 pelvic tilts (feet on floor behind glutes)
35 basic crunches
60/50 bicycle maneuvers (2 sets)
Laying on stomach lifting opposing leg and arm off floor, 3x 10sec. each side. Then all limbs off floor 3x10 sec.
Something like this: http://www.easyvigour.net.nz/fitness/h_Star2.htm
Row machine
110lbs(49.9kg) X10
125,lbs(56.7kg) X10
125lbs(56.7kg) X8
50 torso twists in jacuzzi
15 pushups
jacuzzi, followed by steamroom, sauna and then shower.

Mon.
No work
50 pelvic tilts (feet on floor behind glutes)
35 basic crunches
50 bicycle maneuvers
Laying on stomach lifting opposing leg and arm off floor, 3x 10sec. each side. Then all limbs off floor 3x10 sec.
Something like this: http://www.easyvigour.net.nz/fitness/h_Star2.htm
Bench machine
125lbs(56.7kg) X10
140lbs(63.5kg) X8
155lbs(70.31kg) X4
15 pushups
Tue.
no work
40 min. walk, brisk
Wen.
40 pelvic tilts (feet on floor behind glutes)
35 basic crunches
60 bicycle maneuvers
Alternating supermans (Thanks for the word Jemmy.)
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
Dumbell curls (alternating)
25lbs(11.34kg) X10
30lbs(13.61kg) X10
35lbs(15.88kg) X8
Dumbell press (alternating)
25lbs(11.34kg) X8
30lbs(13.61kg) X6
35lbs(15.88kg) X4
Triceps extension (dumbells)
20lbs(9.07kg) X10
20lbs(9.07kg) X10
20lbs(9.07kg) X8
Curling machine
90lbs(40.82kg) X8
15 pushups
Thur.
100 torso twists in jacuzzi
15 pushups
jacuzzi, followed by steamroom, sauna and then shower.
Fri.
100 torso twists in jacuzzi
15 pushups
jacuzzi, followed by steamroom, sauna and then shower.
Sat.
Nada

Sun. 5th
Swam 2 hours with grand kids (4)
Mon.
40 pelvic tilts (feet on floor behind glutes)
35 basic crunches
70 bicycle maneuvers
Alternating supermans 3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
100 torso twists in jacuzzi
jacuzzi, followed by steamroom, sauna and then shower.

Tue.
No work just play (dull boy)
Wen.
40 pelvic tilts (feet on floor behind glutes)
30 basic crunches
70 bicycle maneuvers
Alternating supermans 3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
100 torso twists in jacuzzi
jacuzzi, followed by steamroom, sauna and then shower
Thur.
Nada
Fri.
8 slices of vegan pizza
Sat.
Wedding

Grandkids are visiting for the week, so I probably won't go there.
Sun.
Mon.
Tue.
Wen.
No work
1.5 hour morning walk with the grandkids dog (puppy).
Thur.
Fri.
Sat

Posted: Sat Nov 24, 2007 2:33 am Post subject:

--------------------------------------------------------------------------------

Fri 11/23/07
40 pelvic tilts (feet on floor behind glutes)
30 basic crunches
50 bicycle maneuvers
Alternating supermans 3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
100 torso twists in jacuzzi
jacuzzi, followed by steamroom, sauna and then shower.

Fri 11/23/07
40 pelvic tilts (feet on floor behind glutes)
30 basic crunches
50 bicycle maneuvers
Alternating supermans 3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
vert. bench press
110lbs(49.9kg) X20
100 torso twists in jacuzzi
10 minutes stair stepper
1hr 20min walk to and from gym
jacuzzi, followed by steamroom, sauna and then shower.

Sat. 11/24/07
40 pelvic tilts (feet on floor behind glutes)
30 basic crunches
50 bicycle maneuvers
Alternating supermans 3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
pull downs rear
80lbs(29.9kg) X20
100 torso twists in jacuzzi
jacuzzi, followed by steamroom, sauna and then shower.

Sun. 11/25/07
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
50 bicycle maneuvers
Alternating supermans 3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
100 torso twists in jacuzzi
Some isometric exercises
11 pushups
jacuzzi, followed by steamroom, sauna and then shower.

Thur. 11-29-07
15 min. stair climber
40 pelvic tilts (feet on floor behind glutes)
35 basic crunches
50 bicycle maneuvers
Alternating supermans (Thanks for the word Jemmy.)
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
Pull downs rear
80lbs(29.9kg) X20
Rowing mach.
110lbs(49.9kg) X16
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X8
jacuzzi, followed by steamroom, sauna and then shower.

Fri. 11-30-07
5 min. stair climber (knee cap pain?)
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
60 bicycle maneuvers
Alternating supermans (Thanks for the word Jemmy.)
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
Bench mach.
110lbs(49.9kg) X10
125lbs(56.7kg) X10
140lbs(56.7kg) X8
Lat mach.
80lbs(29.9kg) X14
Dumbell press (alternating)
20lbs(9.07kg) X10
Lying Tricep Extension
20lbs(9.07kg) X10x10x6
10 pushups
jacuzzi, followed by steamroom, sauna and then shower.

SUN. 12-2-07
25 min. treadmill 3.0
Stretching
40 pelvic tilts (feet on floor behind glutes)
45 basic crunches
60 bicycle maneuvers
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
Pull downs rear
80lbs(29.9kg) X20
Gravatron 5/17
Pullups x10x8
Rowing mach.
110lbs(49.9kg) X20
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) 110
30lbs(13.61kg) X8
jacuzzi, followed by steamroom, sauna and then shower

Fri. 12-7-07
yoga/stretching stuff.
40+(lost count) pelvic tilts (feet on floor behind glutes)
40 basic crunches
60 bicycle maneuvers
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
Pull downs rear
90lbs(40.82kg) X15
Gravatron 5/17
Pullups x10
Rowing mach.
135lbs(49.9kg) X15
Dumbell curls (alternating)(Inclined seat)
20lbs(9.07kg) X10
25lbs(11.34kg) 10
30lbs(13.61kg) X7
Gravatron 5/17
Pullups x10
Rowing Mach. #2 Alternating arms
70lbs(31.75kg)x10
jacuzzi, followed by sauna, and then shower.

Mon.12-10-07
yoga/stretching stuff.
40+(lost count) pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
70 bicycle maneuvers
10min. Step mach.
Incline bench press mach.
140lbs(63.50kgs) x10x8x5
Lateral raise mach. (delts)
80lbs(36.28kgs)3x10
Bench mach. vert.
140lbs(63.50kgs) x10
155lbs(70.30kgs)x4
Triceps extension (dumbells)
20lbs(9.07kgs) X10
25lbs(11.34kgs) X3
Tricep pulldowns standing
50lbs(22.68kgs)3x10
jacuzzi, followed by sauna, and then shower.

Tue. 12-12-07
5 min. stair climber (knee cap pain?)
45 pelvic tilts (feet on floor behind glutes)
45 basic crunches
70 bicycle maneuvers
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
Pull downs rear
90lbs(40.82kg) X20
Rowing mach.
120lbs(54.43kgs) X10
135lbs(61.23kgs) X10
150lbs(68.03kgs) X5
Dumbell curls (alternating)(Inclined seat)
20lbs(9.07kgs) X10
25lbs(11.34kgs) 10
30lbs(13.61kgs) X7
jacuzzi, followed by steamroom, sauna, and then shower

Sat.12-15-07
yoga/stretching stuff.
40 pelvic tilts (feet on floor behind glutes)
35? basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
60 bicycle maneuvers
Bench mach. vert.
125lbs(56.7kg) X10
140lbs(63.50kgs) x10
155lbs(70.30kgs)x3
Incline bench press mach.
140lbs(63.50kgs) x7,5
Lateral raise mach. (delts)
80lbs(36.28kgs)3x10
Tricep pulldowns standing
60lbs(27.21kgs)3x10
jacuzzi, followed by sauna, and then shower.

Fri.12-21-07
yoga/stretching stuff.
40 pelvic tilts (feet on floor behind glutes)
30 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
10 bicycle maneuvers

Yoga and stretching moves
55 pelvic tilts (feet on floor behind glutes)
45 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
40 bicycle maneuvers
Extra stretching, and trunk twists
Pushups 2x10

Sun. 12-30-07
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
50 bicycle maneuvers
Jacuzzi, followed by steamroom, and then shower. Sauna broke until 01-04-08. Actually they are replacing the cedar benches.

Wed. 1-2-08
40 pelvic tilts (feet on floor behind glutes)
35 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
60 bicycle maneuvers
Jacuzzi,100 torse twists, followed by steamroom, sauna, and then shower.


Thur. 1-3-08
Worked today (walked)
Yoga and stretching moves
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
70+50+35 bicycle maneuvers 155 total
Pushups 10+10+10+ 3 (guy at the gym said I counted wrong. LOL) 33 total
Jacuzzi,50 torse twists, followed by steamroom, sauna, and then shower.

Fri. 1-11-08
Stretching
40 pelvic tilts (feet on floor behind glutes)
35 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 bicycle maneuvers
Rowing mach.
120lbs(54.43kg) X10
135lbs(61.23kgs) x8
150lbs(68.03kgs) x4
Pull downs rear
100lbs(45.35kgs) x10,8,9
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X8
30lbs(13.60kgs) x4
70 bicycle maneuvers
jacuzzi,100 torso twists,
followed by steamroom,16 pushups,
sauna and then shower.

Tue.1-15-08
yoga/stretching stuff.
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 bicycle maneuvers
Incline bench press mach.
120lbs(54.43kgs) x10
140lbs(63.50kgs) x10
160lbs(72.57kgs) x5
Bench mach. vert.
120lbs(54.43kg) X10
135lbs(61.23kgs) x10
150lbs(68.03kgs)x3
jacuzzi, followed by
pushups 3x10 in steamroom,
40 bicycle maneuvers outside
and sauna, and then shower.

Fri. 1-18-08
Stretching
45 pelvic tilts (feet on floor behind glutes)
35 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
100 bicycle maneuvers
Pull downs rear
100lbs(45.35kgs) 10,10,8
Rowing mach.
120lbs(54.43kg) 3X10
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X10
30lbs(13.60kgs) X6
50 bicycle maneuvers
jacuzzi,,
followed by steamroom,
sauna and then shower

Sat.1-19-08
yoga/stretching
55 pelvic tilts (feet on floor behind glutes)
35 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
50 bicycle maneuvers
Incline bench press mach.
120lbs(54.43kgs) X12
140lbs(63.50kgs) x10
160lbs(72.57) x8
Bench mach. vert.
125lbs(56.7kg) X7,7,5
50lbs(27.21kgs)x10,10,8
jacuzzi, followed by sauna, and then shower.

Thur. 1-24-08
Stretching
45 pelvic tilts (feet on floor behind glutes)
35 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
70 bicycle maneuvers
Pull downs rear
100lbs(45.35kgs) 3x10
Rowing mach.
120lbs(54.43kg) 3X10
Dumbell curls (alternating)
20lbs(9.07kg) X10
25lbs(11.34kg) X10
30lbs(13.60kgs) X7
jacuzzi,,
followed by steamroom,
sauna and then shower.


Fri.1-25-08
yoga/stretching
45 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
70 bicycle maneuvers
Bench mach. vert.
125lbs(56.7kg) X10
140lbs(63.50kgs)x8
155lbs(70.30kgs)x3
Incline bench press mach.
100lbs(54.43kgs) X10
120lbs(63.50kgs) x8
140lbs(72.57) x3
Tricep Pulldown
50lbs(27.21kgs)x10,10,7
jacuzzi, followed bySteamroom Pushups 2x10
sauna, and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Wow, great training log!

All the best as you progress!

_________________

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

Awesome Work Joe

_________________
Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

Thanks! Robert and Tasha for the inspiration. Packed my bags and went to the gym straight from work.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Sat. 1-26-08
Stretching
45 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 bicycle maneuvers
Pull downs rear
100lbs(45.35kgs) 4x10
Rowing Mach. #2 (Palms up downward arc)
120lbs(54.43kgs) x10
140lbs(63.50kgs) x8
160lbs(72.57kgs) x5
Rowing mach.
120lbs(54.43kg) X10
135lbs(61.23kgs) x8
150lbs(68.03kgs) x3
Dumbell curls (alternating)
25lbs(11.34kgs) X10
30lbs(13.60kgs) X8
35lbs(15.87kgs) x3
70 bicycle maneuvers
jacuzzi,,
followed by steamroom,
sauna and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Tue.1-29-08
yoga/stretching
40 pelvic tilts (feet on floor behind glutes)
45 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
800 bicycle maneuvers
Bench mach. vert.
125lbs(56.7kg) X10
140lbs(63.50kgs)x8
155lbs(70.30kgs)x5
Incline bench press mach.
120lbs(63.50kgs) X10
140lbs(63.50kgs) x5
160lbs(72.57kgs) x3
Tricep Pulldown
50lbs(27.21kgs) 3x10
Lateral raise mach. (delts)
80lbs(36.28kgs)x10
Shoulder Shrugs Dumbells
75lbs(34.01kgs) x10
65lbs(29.48kgs) x10
75lbs(34.01kgs) x10
jacuzzi, 100 trunk twists
followed by Steamroom Pushups 2x10
sauna, and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Wed. 1-30-08
Stretching
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
70 bicycle maneuvers
Rowing mach.
120lbs(54.43kg) X10
135lbs(61.23kgs) x8
150lbs(68.03kgs) x6
Pull downs rear
110lbs(49.89kgs) x10,8,8
Rowing Mach. #2 (Palms up downward arc)
120lbs(54.43kgs) x10
140lbs(63.50kgs) x8
160lbs(72.57kgs) x5 ? (forgot maybe 3)
Dumbell curls (alternating)
25lbs(11.34kgs) X10
30lbs(13.60kgs) X8
35lbs(15.87kgs) x3
jacuzzi,,
followed by steamroom,
sauna and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Fri. 2-1-08
yoga/stretching
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 bicycle maneuvers
Bench mach. vert.
125lbs(56.7kg) X10
140lbs(63.50kgs)x10
155lbs(70.30kgs)x3
Incline bench press mach.
120lbs(63.50kgs) X10
140lbs(63.50kgs) x8
160lbs(72.57kgs) x3
Tricep Pulldown
55lbs(24.94kgs) 3x10
Lateral raise mach. (delts)
80lbs(36.28kgs) x10,10,8
Lying Dumbbell Skullcrushers (Triceps)
20lbs(9.07kgs) x10
25lbs(11.34kgs) x4
Shoulder Shrugs Barbell
115lbs(52.16kgs) x10
215lbs(97.42kgs) 2x10
jacuzzi, followed by Steamroom
Pushups 3x10
sauna, and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Sat. 2-2-08
Stretching
50 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
70 bicycle maneuvers
Pull downs rear
110lbs(45.35kgs) 3 x10
Rowing mach.
120lbs(54.43kg) X10
135lbs(61.23kgs) x8
150lbs(68.03kgs) x6
Rowing Mach. #2 (Palms up downward arc)
120lbs(54.43kgs) x10
140lbs(63.50kgs) x8
160lbs(72.57kgs) x5
Dumbell curls (alternating)
25lbs(11.34kgs) X10
30lbs(13.60kgs) X10
35lbs(15.87kgs) x6
Wrist curls (between curl sets)
25lbs(11.34kgs) X10
30lbs(13.60kgs) X10
35lbs(15.87kgs) x10
jacuzzi,,
followed by steamroom,
sauna and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Jacuzzi, 200 Kegels
followed by steamroom,
Pushups 3x10
sauna and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Mon. 2-4-08
yoga/stretching
50 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 Bicycle Maneuvers
Bench mach. vert.
125lbs(56.7kg) x10
140lbs(63.50kgs) x10
155lbs(70.30kgs) x2
Incline bench press mach.
100lbs(45.35kgs) X10
120lbs(54.43kgs) x8
140lbs(63.50kgs) x3
Tricep Pulldown
60lbs(24.94kgs) 3x10
Shoulder Shrugs Barbell
215lbs(97.42kgs) 3x10
Lateral raise mach. (delts)
80lbs(36.28kgs) x10,8,10
Tricep Mach.
80lbs(36.28kgs) x10
90lbs(40.82kgs) x8
50 Bicycle Maneuvers
jacuzzi, followed by Steamroom
Pushups 1x10
200 Kegels
sauna, and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Sat. 2-9-08
Stretching
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 bicycle maneuvers
Rowing mach.
120lbs(54.43kg) X10
135lbs(61.23kgs) x10
150lbs(68.03kgs) x6
Pull downs rear
110lbs(45.35kgs) 3 x10
Rowing Mach. #2 (Palms up downward arc)
120lbs(54.43kgs) x10
140lbs(63.50kgs) x10
160lbs(72.57kgs) x6
Dumbell curls (alternating)
25lbs(11.34kgs) X10
30lbs(13.60kgs) X10
35lbs(15.87kgs) x6
Wrist curls (between curl sets)
25lbs(11.34kgs) X18
35lbs(15.87kgs) x8
jacuzzi,,
followed by steamroom,
sauna and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Sun.. 2-10-08
yoga/stretching
50 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
90 Bicycle Maneuvers
Bench mach. vert.
125lbs(56.7kg) x10
140lbs(63.50kgs) x10
155lbs(70.30kgs) x5
Incline bench press mach.
120lbs(54.43kgs) x10
140lbs(63.50kgs) x8
160lbs(72.57kgs) x3
Lateral raise mach. (delts)
80lbs(36.28kgs) 3x10
Tricep Pulldown
60lbs(24.94kgs) x10
65lbs(29.48kgs) x10
70lbs(31.75kgs) x10
Shoulder Shrugs Barbell
215lbs(97.42kgs) 3x10
Jacuzzi,
200 Kegels, 100 Trunktwists.
followed by Steamroom
Pushups 3x10, 100 Kegels
sauna, and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

Mon. 2-11-08
Stretching
40 pelvic tilts (feet on floor behind glutes)
40 basic crunches
Alternating supermans
3x 10sec. each side.
Supermans (all limbs)
3x10 sec.
80 bicycle maneuvers
Rowing mach.
120lbs(54.43kg) X10
135lbs(61.23kgs) x10
150lbs(68.03kgs) x6
Pull downs rear
115lbs(45.35kgs) 2 x10
125lbs(56.69kgs) x8
Rowing Mach. #2 (Palms up downward arc)
120lbs(54.43kgs) x10
140lbs(63.50kgs) x10
160lbs(72.57kgs) x8
Dumbell curls (alternating)
25lbs(11.34kgs) X10
30lbs(13.60kgs) X10
35lbs(15.87kgs) x6
Wrist curls (between curl sets)
25lbs(11.34kgs) X10
30lbs(13.60kgs) x10
35lbs(15.87kgs) x6
50 bicycle maneuvers
jacuzzi,
followed by steamroom,
100 kegels
sauna and then shower.

_________________

Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton