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Vegan Joe's Progression


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

 

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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:

 

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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.

Edited by Vegan Joe
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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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Wen.. 2-13-08

yoga/stretching

50 pelvic tilts (feet on floor behind glutes)

45 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) x4

Incline bench press mach.

120lbs(54.43kgs) x10

140lbs(63.50kgs) x6

Lateral raise mach. (delts)

80lbs(36.28kgs) 3x10

Shoulder Shrugs Barbell

235lbs(106.59kgs) 3x10

Inclined Dumbell Press

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x10

Wrist Curls (reverse) (after each press) Slopily done

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x8

Dumbbell bench press (held wide at top of press)

35lbs(15.87kgs) x10

45lbs(18.14kgs) x10

45lbs(20.41kgs) x10

Tricep Pulldown

70lbs(31.75kgs) x10,10,8

80 Bicycle Maneuvers

Jacuzzi,

100 Kegels, 100 Trunktwists.

followed by Steamroom

Pushups x10,10.8

200 Kegels

sauna, and then shower.

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Wen. 2-20-08

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

Pull downs rear

110lbs(45.35kgs) 3 x10

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) 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) x7

Wrist curls (between curl sets)

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x6

50 bicycle maneuvers

jacuzzi, 100 trunktwists

followed by steamroom,

200 kegels

sauna and then shower.

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Great work Joe!!!

 

Have you been noticing progress?

How is your diet?

Thanks JW

Yes I have been making progress.

My diet is all over the place.

I don't pay that much attention to what I eat, I try to think balanced and don't eat much junkfood.

I did add some protein to it and also got some Gemma in the mail today.

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I just completed a 3 week calorie/nutrient counting exercise.

I found that my calorie intake is not an issue at all as long as I stay away from junk food.

In fact, I think I would be hard pressed to even come close to my maintenance calorie level of 3670.

Sounds like you're doing great though!

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  • 2 weeks later...

Somebody kick me in the arse for letting go for so long.

 

Sat. 3-1-08

yoga/stretching

45 pelvic tilts (feet on floor behind glutes)

35 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) x5

Incline bench press mach.

120lbs(54.43kgs) x9

140lbs(63.50kgs) x4

Tricep Pulldown

70lbs(31.75kgs) x9,7,5

80 Bicycle Maneuvers

Jacuzzi,

100 Trunktwists.

followed by Steamroom

Pushups x10,10.10

300 Kegels

sauna, and then shower.

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I just completed a 3 week calorie/nutrient counting exercise.

I found that my calorie intake is not an issue at all as long as I stay away from junk food.

In fact, I think I would be hard pressed to even come close to my maintenance calorie level of 3670.

Sounds like you're doing great though!

So tell me about your class/ exercise?

Going to get back on track.

Thanks!

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I just completed a 3 week calorie/nutrient counting exercise.

I found that my calorie intake is not an issue at all as long as I stay away from junk food.

In fact, I think I would be hard pressed to even come close to my maintenance calorie level of 3670.

Sounds like you're doing great though!

So tell me about your class/ exercise?

Going to get back on track.

Thanks!

 

I've been doing mainly weight training ( I do it at home with dumbells and a bench)

alternating lower body with upperbody excercises. (1 or 2 rest days a week depending on how I feel)

I also play soccer once a week and do 2 other cardio workouts a week.

 

I'm going to resume running again pretty soon.

My only problem is that I have to limit running times or my ankles hurt too much. (due to an old injury)

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Mon. 3-3-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

80 bicycle maneuvers

Pull downs rear

110lbs(45.35kgs) x10

120lbs(54.43kg) X10

130lbs(58.96kgs) x17

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x8

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x8

Dumbbell Rear Delt Row

25lbs(11.34kgs) X10

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10

Dumbell curls (alternating)

25lbs(11.34kgs) X10

30lbs(13.60kgs) X10

35lbs(15.87kgs) x7

Wrist curls dumbell (between curl sets)

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x5

Preacher Curls Bench

60lbs(27.21kgs) x6

jacuzzi, 100 trunktwists

followed by steamroom,

200 kegels

sauna and then shower.

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I've been doing mainly weight training ( I do it at home with dumbells and a bench)

alternating lower body with upperbody excercises. (1 or 2 rest days a week depending on how I feel)

I also play soccer once a week and do 2 other cardio workouts a week.

 

I'm going to resume running again pretty soon.

My only problem is that I have to limit running times or my ankles hurt too much. (due to an old injury)

Thanks JW but I often don't type enough words to say or ask what I mean. I was asking about your "calorie/nutrient counting exercise"

Sorry. But thanks for for your friendship, and some info I was going to search for.

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