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Vegan Joe's Progression


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oops....

no worries

 

I use fitday.com

it's a free resource where you can track everything you eat. It will total all your calories, and your total fat,carbs,protein ingested.

You can also enter your physical activity and it will compare your total calories taken in versus total calories expended.

 

It would be tough to use this 100% of the time. I used it for a couple weeks, adjusted my diet and plan on using it again in a couple months to make sure I'm still on track.

 

It's a great wake up call.

 

best of luck with your program. Your workouts will definitely yield results!

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Thur. 3-6-08

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) x3

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x6,6,5

Incline bench press mach.

110lbs(49.89kgs) x10

120lbs(54.43kgs) x8

140lbs(63.50kgs) x4

Lateral raise mach. (delts)

80lbs(36.28kgs) 3x10

Inclined Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x6

35lbs(15.87kgs) x4

Tricep Pulldown

70lbs(31.75kgs) x8,6,5

50 Bicycle Maneuvers

Jacuzzi,

100 Trunktwists.

followed by Steamroom

Pushups 2x10, 100 Kegels,

sauna, and then shower.

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oops....

no worries

 

I use fitday.com

it's a free resource where you can track everything you eat. It will total all your calories, and your total fat,carbs,protein ingested.

You can also enter your physical activity and it will compare your total calories taken in versus total calories expended.

 

It would be tough to use this 100% of the time. I used it for a couple weeks, adjusted my diet and plan on using it again in a couple months to make sure I'm still on track.

 

It's a great wake up call.

 

best of luck with your program. Your workouts will definitely yield results!

Thanks JW i will look into it.

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Fri. 3-7-08

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

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) x?

Pull downs rear

120lbs(54.43kg) X10,10,8

Dumbell curls (alternating)

25lbs(11.34kgs) X10

30lbs(13.60kgs) X10

35lbs(15.87kgs) x9

Wrist curls dumbell (between curl sets)

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x4

Preacher Curls Bench Mach

70lbs(31.75kgs) x10

80lbs(36.28kgs) x8

90lbs(40.82kgs) x3+

jacuzzi, 100 trunktwists,200 kegels

followed by steamroom,

200 kegels

sauna and then shower.

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Mon. 3-10-08

yoga/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

Bench mach. vert.

125lbs(56.7kg) x10

140lbs(63.50kgs) x10

155lbs(70.30kgs) x4

Lateral raise mach. (delts)

80lbs(36.28kgs) 3x10

Inclined Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x7

35lbs(15.87kgs) x5

Incline bench press mach.

100lbs(45.35kgs) x10

120lbs(54.43kgs) x10

140lbs(63.50kgs) x7

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x10,6,6

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x10,8,6

Tricep Pulldown

70lbs(31.75kgs) x7,6,5

Jacuzzi, 100 Kegels

100 Trunktwists.

followed by Steamroom

Pushups 2x10, 100 Kegels,

sauna, and then shower.

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Tue. 3-11-08

Stretching

40 pelvic tilts (feet on floor behind glutes)

40 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

70 bicycle maneuvers

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x8

Pull downs rear

120lbs(54.43kg) X10,8,7

Dumbell curls (alternating)

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10

40lbs(18.14kgs) x2

Wrist curls dumbell (between curl sets)

30lbs(13.60kgs) x10

35lbs(15.87kgs) x10

40lbs(18.14kgs) x2

Standing Barbell Curls

65lbs(29.48kgs) x6

75lbs(34.01kgs) x4

jacuzzi,

followed by steamroom,

sauna and then shower.

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Frti. 3-14-08

yoga/stretching

40 pelvic tilts (feet on floor behind glutes)

40 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

600 Bicycle Maneuvers

 

Tue. 3-18-08

yoga/stretching

50 pelvic tilts (feet on floor behind glutes)

40 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

70 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) x10

140lbs(63.50kgs) x6

Lateral raise mach. (delts)

80lbs(36.28kgs) 3x10

Inclined Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x5

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x8,5

Tricep Pulldown

70lbs(31.75kgs) x8,7,5

Jacuzzi,

followed by Steamroom

Pushups 2x10, 300 Kegels,

sauna, and then shower.

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Thur. 3-20-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

Pull downs rear

120lbs(54.43kg) 3x10

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)

35lbs(15.87kgs) x10

40lbs(18.14kgs) x3,3

Wrist curls dumbell

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x6

Dumbbell Rear Delt Row

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10

40lbs(18.14kgs) x10

jacuzzi, 100 trunktwists,

followed by steamroom, 200 kegels

sauna and then shower.

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  • 2 weeks later...

Thur. 4-3-08

yoga/stretching

55 pelvic tilts (feet on floor behind glutes)

40 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 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) x10

140lbs(63.50kgs) x6

Inclined Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x5

Lateral raise mach. (delts)

80lbs(36.28kgs) 3x10

Lying Tricep Extension Dumbells

20lbs(9.07kg) X10

25lbs(11.34kgs) x6,4

Sitting Preacher pulldowns

100lbs(45.35kgs) x10

110lbs(49.9kg) X6

120lbs(54.43kgs) x4

Tricep Pulldown

70lbs(31.75kgs) x2,1

Jacuzzi,100 trunktwists

followed by

Steamroom

Pushups x10,8, 300+ Kegels,

sauna, and then shower.

 

Going tonight to get the pull in, and am looking forward to it. Will post it later.

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Will be posting some pictures later as I am getting some muscle gain, even with uneven performance. Maybe long rest periods at my age isn't all that bad, but It's still a little too long between work out though. I don't experience soreness per say, so I will try to up the anti a little, as I did last night and today I am reminded were my triceps are at.

Thanks Yall

VJ

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Fri. 4-4-08

Stretching

40 pelvic tilts (feet on floor behind glutes)

40 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x8

Pull downs rear

110lbs(49.89kgs) x10

120lbs(54.43kgs) x10

130lbs(58.96kgs) x8

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

Dumbbell Rear Delt Row

40lbs(18.14kgs) X10

45lbs(20.41kgs) X10

350lbs(22.68kgs) x5

Dumbell curls (alternating)

25lbs(11.34kgs) X10

30lbs(13.60kgs) X10

35lbs(15.87kgs) x7

35lbs(15.87kgs) x 3

Wrist curls (between curl sets)

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x 6

Standing Barbell Curl

65lbs(29.48kgs) x4

jacuzzi,

followed by steamroom,

sauna and then shower.

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Wen. 4-9-08

yoga/stretching

40 pelvic tilts (feet on floor behind glutes)

40 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 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) x10

140lbs(63.50kgs) x4

Lateral raise mach. (delts)

90lbs(36.28kgs) x10,10,8

Inclined Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x5

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x10,5

Lying Tricep Extension Dumbells

20lbs(9.07kg) X10

25lbs(11.34kgs) x5,4

Tricep Pulldown

70lbs(31.75kgs) x6,5,3

Jacuzzi,

followed by

Steamroom

Pushups x10,

50 Kegels,

sauna, and then shower.

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Thur. 4-10-08

Stretching

45 pelvic tilts (feet on floor behind glutes)

45 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

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) x10

Pull downs rear

110lbs(49.89kgs) 3x10

Dumbell curls (alternating)

25lbs(11.34kgs) X10

30lbs(13.60kgs) X10

35lbs(15.87kgs) x8

Wrist curls (between curl sets)

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x 5

Sitting Preacher Curls

80lbs(36.28kgs) x10

90lbs(40.82kg) X5

jacuzzi,

followed by steamroom,

sauna, 200 kegels and then shower.

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Fri. 4-11-08

yoga/stretching

45 pelvic tilts (feet on floor behind glutes)

45 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

110 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) x10

140lbs(63.50kgs) x5

Seated Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x5

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x8,6,5

Lying Tricep Extension Dumbells

25lbs(11.34kgs) X10

30lbs(13.60kgs) x2

Tricep Pulldown

70lbs(31.75kgs) x8,6,5

Lateral raise mach. (delts)

90lbs(36.28kgs) x10,10,8

Jacuzzi, 100 trunktwists

followed by

Steamroom

Pushups x10,10,8

200 Kegels, +10 @5 sec. hold

sauna, and then shower.

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Fri. 4-18-08

Stretching

40 pelvic tilts (feet on floor behind glutes)

45 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

Pull downs rear

110lbs(49.89kgs) x10

120lbs(54.43kgs) x10

130lbs(58.96kgs) 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) x10

Dumbell curls (alternating)

25lbs(11.34kgs) X10

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10

Wrist curls (between curl sets)

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x 6

Sitting Preacher Curls

jacuzzi, 80 trunktwists

followed by steamroom,

200 kegels and then shower.

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Tue. 4-22-08

yoga/stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 Bicycle Maneuvers

Incline bench press mach.

100lbs(45.35kgs) x10

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) 8

Lateral raise mach. (delts)

90lbs(36.28kgs) x10,10,8

Bench mach. vert.

125lbs(56.7kg) x10

140lbs(63.50kgs) x10

155lbs(70.30kgs) x2

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x8,6,7

Seated Dumbell Press

20lbs(9.07kgs) x10

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x7

Lying Tricep Extension Dumbells

20lbs(9.07kgs) x10

25lbs(11.34kgs) X8,5

Tricep Pulldown

60lbs(31.75kgs) x10,9,6

Jacuzzi,

followed by

Steamroom

Pushups x10,19,6

300 Kegels, +20 @5 sec. hold, and then shower.

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Wen. 4-23-08

yoga/stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 Bicycle Maneuvers

Jacuzzi,

followed by

Steamroom

200 Kegels, +10 @5 sec. hold, and then shower.

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Thur. 4-23-08

Stretching

45 pelvic tilts (feet on floor behind glutes)

45 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

Pull downs rear

110lbs(49.89kgs) x10

120lbs(54.43kgs) x10

130lbs(58.96kgs) x10

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x10

165lbs(74.83kgs) x5

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

180lbs(81.64kgs) x4

Dumbell curls (alternating)

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10,10

Wrist curls (between curl sets)

30lbs(13.60kgs) x10

35lbs(15.87kgs) x 6,4

Sitting Preacher Curls Mach

90lbs(40.82kgs) x6

100lbs(45.35kgs) x4

Chinup Assist Mach (set at 7 of 19)

x10

jacuzzi, 100 trunktwists

followed by steamroom, sauna

and then shower.

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Fri. 4-25-08

yoga/stretching

50 pelvic tilts (feet on floor behind glutes)

45 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 Bicycle Maneuvers

Bench mach. vert.

125lbs(56.7kg) x10

140lbs(63.50kgs) x10

155lbs(70.30kgs) x3

Incline bench press mach.

100lbs(45.35kgs) x10

120lbs(54.43kgs) x10

140lbs(63.50kgs) x7

Lateral raise mach. (delts)

90lbs(36.28kgs) 3x10

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x10,9,7

Shoulder shruggs (between presses)

50lbs(22.68kgs) 2x10

70lbs(31.75kgs) x10

Seated Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x7

Reverse Wrist Curls (between presses)

25lbs(11.34kgs) x10

30lbs(13.60kgs) x6

Lying Tricep Extension Dumbells

20lbs(9.07kgs) x10

25lbs(11.34kgs) X6,4

Tricep Pulldown

60lbs(27.21kgs) x10

65lbs(29.48kgs) x8

70lbs(31.75kgs) x6

Jacuzzi,

followed by

Steamroom

Pushups x10,10,7

200 Kegels, and then shower.

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Tue. 4-29-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

Pull downs rear

110lbs(49.89kgs) x10

120lbs(54.43kgs) x10

130lbs(58.96kgs) x10

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x10

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

Pull downs front

120lbs(54.43kgs) 3x10

Dumbell curls (alternating)

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10,8

Wrist curls (between curl sets)

30lbs(13.60kgs) x10

35lbs(15.87kgs) x 6,4

Barbell curls standing

55lbs(24.98kgs) x10

65lbs(29.48kgs) x5

Sitting Preacher Curls Mach

90lbs(40.82kgs) x4

jacuzzi, 50 trunktwists

followed by steamroom 200 kegels +20 @5 sec. hold, sauna

and then shower.

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