JW Posted March 4, 2008 Share Posted March 4, 2008 oops....no worries I use fitday.comit'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! Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 7, 2008 Author Share Posted March 7, 2008 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) x6,6,5Incline bench press mach. 110lbs(49.89kgs) x10120lbs(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) x8,6,550 Bicycle Maneuvers Jacuzzi, 100 Trunktwists. followed by Steamroom Pushups 2x10, 100 Kegels, sauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 7, 2008 Author Share Posted March 7, 2008 oops....no worries I use fitday.comit'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. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 8, 2008 Author Share Posted March 8, 2008 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 maneuversRowing 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 Mach70lbs(31.75kgs) x1080lbs(36.28kgs) x890lbs(40.82kgs) x3+ jacuzzi, 100 trunktwists,200 kegelsfollowed by steamroom, 200 kegels sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 11, 2008 Author Share Posted March 11, 2008 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) x5Incline 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 Dumbells25lbs(11.34kgs) x10,8,6Tricep Pulldown 70lbs(31.75kgs) x7,6,5 Jacuzzi, 100 Kegels 100 Trunktwists. followed by Steamroom Pushups 2x10, 100 Kegels, sauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 12, 2008 Author Share Posted March 12, 2008 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) x1040lbs(18.14kgs) x2 Wrist curls dumbell (between curl sets) 30lbs(13.60kgs) x10 35lbs(15.87kgs) x10 40lbs(18.14kgs) x2Standing Barbell Curls65lbs(29.48kgs) x6 75lbs(34.01kgs) x4 jacuzzi, followed by steamroom, sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 19, 2008 Author Share Posted March 19, 2008 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) x2Incline 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. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 21, 2008 Author Share Posted March 21, 2008 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 maneuversPull 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. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 5, 2008 Author Share Posted April 5, 2008 Getting back at it worked out on 3-25-05 did both pushing and pulling. Bench, row, bisep, tricep, and gut stuff didn't write it down though. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 5, 2008 Author Share Posted April 5, 2008 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. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 5, 2008 Author Share Posted April 5, 2008 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 YallVJ Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 6, 2008 Author Share Posted April 6, 2008 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 3Wrist curls (between curl sets) 25lbs(11.34kgs) X10 30lbs(13.60kgs) x10 35lbs(15.87kgs) x 6Standing Barbell Curl65lbs(29.48kgs) x4jacuzzi, followed by steamroom, sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 6, 2008 Author Share Posted April 6, 2008 Sun. 4-6-08 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 jacuzzi, followed by sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 10, 2008 Author Share Posted April 10, 2008 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) x10,5Lying 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. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 11, 2008 Author Share Posted April 11, 2008 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 Curls80lbs(36.28kgs) x10 90lbs(40.82kg) X5 jacuzzi, followed by steamroom, sauna, 200 kegels and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 11, 2008 Author Share Posted April 11, 2008 6:10 am, PDT215 lbs. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 12, 2008 Author Share Posted April 12, 2008 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) x8,6,5Lateral raise mach. (delts) 90lbs(36.28kgs) x10,10,8 Jacuzzi, 100 trunktwistsfollowed by Steamroom Pushups x10,10,8200 Kegels, +10 @5 sec. holdsauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 19, 2008 Author Share Posted April 19, 2008 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 maneuversPull downs rear 110lbs(49.89kgs) x10120lbs(54.43kgs) x10130lbs(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 trunktwistsfollowed by steamroom, 200 kegels and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 23, 2008 Author Share Posted April 23, 2008 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) 8Lateral raise mach. (delts) 90lbs(36.28kgs) x10,10,8Bench mach. vert. 125lbs(56.7kg) x10 140lbs(63.50kgs) x10 155lbs(70.30kgs) x2Dumbbell bench press (held wide at top of press) 50lbs(22.68kgs) x8,6,7 Seated Dumbell Press 20lbs(9.07kgs) x1025lbs(11.34kgs) x10 30lbs(13.60kgs) x10 35lbs(15.87kgs) x7 Lying Tricep Extension Dumbells20lbs(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. Link to comment Share on other sites More sharing options...
robert Posted April 23, 2008 Share Posted April 23, 2008 Wow, cool detailed journal. Great work man and keep it up! Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 25, 2008 Author Share Posted April 25, 2008 Wow, cool detailed journal. Great work man and keep it up!Thanks for the kudos Robert. I will try. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 25, 2008 Author Share Posted April 25, 2008 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. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 25, 2008 Author Share Posted April 25, 2008 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) x10165lbs(74.83kgs) x5Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x10 160lbs(72.57kgs) x10 180lbs(81.64kgs) x4Dumbell 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 Mach90lbs(40.82kgs) x6100lbs(45.35kgs) x4Chinup Assist Mach (set at 7 of 19)x10jacuzzi, 100 trunktwists followed by steamroom, saunaand then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 26, 2008 Author Share Posted April 26, 2008 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) x7Lateral 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) 2x1070lbs(31.75kgs) x10Seated 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) x1065lbs(29.48kgs) x870lbs(31.75kgs) x6Jacuzzi, followed by Steamroom Pushups x10,10,7200 Kegels, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted April 30, 2008 Author Share Posted April 30, 2008 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. Link to comment Share on other sites More sharing options...
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