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Vegan Joe's Progression


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Wen. 4-30-08

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

jacuzzi,

followed by steamroom, sauna

and then shower.

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Thur 5-1-08

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

Incline bench press mach.

100lbs(45.35kgs) x10

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs)x5

Lateral raise mach. (delts)

90lbs(36.28kgs) 3x10

Bench Press Oly Bar

145lbs(kgs) x8,7,5

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x10,8,6

Shoulder shruggs (between presses)

50lbs(22.68kgs) 3x10

Seated Dumbell Press

25lbs(11.34kgs) x10

30lbs(13.60kgs) x10

35lbs(15.87kgs) x8

Reverse Wrist Curls (between presses)

25lbs(11.34kgs) x10

Lying Tricep Extension Dumbells

20lbs(9.07kgs) x10

25lbs(11.34kgs) X8,5

Tricep Pulldown

70lbs(31.75kgs) x10,8,5

Jacuzzi,

followed by

Steamroom

200 Kegels, and then shower.

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Sat. 5-3-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

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

Lateral raise mach. (delts)

90lbs(36.28kgs) x10

100lbs(45.35kgs) x8

110lbs(49.89kgs) x5

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

180lbs(81.64kgs) x5

Pull downs front

130lbs(54.43kgs) 3x10

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 7,4

Barbell curls standing

55lbs(24.98kgs) x10

65lbs(29.48kgs) x5

Sitting Preacher Curls Mach

90lbs(40.82kgs) x4

Steamroom 200 kegels +20 @5 sec. hold, sauna

and then shower.

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Cool man! I gotta start doing wrist curls again too. I was just thinking about that recently.

 

You've got some good weights there for back exercises. What is the stuff you were doing in the sauna? Grip work? I sometimes do ab work in the steamroom or sauna and some stretching, and I also try to just relax a bit (if people around me aren't chatting about annoying stuff).

 

Anyway, good journal. All the best!

 

Are you anywhere near L.A.?

 

I'll be there this weekend.

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Cool man! I gotta start doing wrist curls again too. I was just thinking about that recently.

 

You've got some good weights there for back exercises. What is the stuff you were doing in the sauna? Grip work? I sometimes do ab work in the steamroom or sauna and some stretching, and I also try to just relax a bit (if people around me aren't chatting about annoying stuff).

 

Anyway, good journal. All the best!

 

Are you anywhere near L.A.?

 

I'll be there this weekend.

Thanks Robert!I live close to San Jose.

The exercise I do in the steam room can better be explained here;

http://en.wikipedia.org/wiki/Kegel_exercise

Don't forget to read the Benifits For Men section. LOL

Thanks again for the kudos. I am getting ready to post some frontal photos. I will have to change my routine from a push/pull weight training regime, to get all the muscle firing on one day.

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Mon.5-5-08

15-20 Min. Bike Ride to the gym

yoga/stretching

60 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 Bicycle Maneuvers

Did Supersets with the following 2 exercizes

Pull downs rear

120lbs(54.43kgs) 3x10

Bench mach. vert.

125lbs(56.7kg) x10

140lbs(63.50kgs) x10

155lbs(70.30kgs) x3

Did Supersets with the following 2 exercizes

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x8

Lateral raise mach. (delts)

90lbs(36.28kgs) 3x10

Did Supersets with the following 2 exercizes

Incline bench press mach.

100lbs(45.35kgs) x10

120lbs(54.43kgs) x10

140lbs(63.50kgs) x7

Rowing Mach. #2 (Palms up downward arc)

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

Did Supersets with the following 2 exercizes

Seated Dumbell Press

30lbs(13.60kgs) x10,10,?

Dumbell curls (alternating)

30lbs(13.60kgs) X10,10,7

Did Supersets with the following 2 exercizes

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x10,8,5

Shoulder shruggs (between presses)

60lbs(27.21kgs) 3x10

Did Supersets with the following 2 exercizes

Lying Tricep Extension Dumbells

20lbs(9.07kgs) x10

25lbs(11.34kgs) X7

Barbell curls standing

55lbs(24.98kgs) x10

65lbs(29.48kgs) x5

Did Supersets with the following 2 exercizes

Sitting Preacher Curls Mach

90lbs(40.82kgs) 2x10

Tricep Pulldown

65lbs(29.48kgs) x10,7

Jacuzzi,

followed by

Steamroom,

Sauna and then shower.

15-20 Min. Bike Ride to Home

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1. I have been taking Soy, Hemp, Rice and know Gemma protein for about 2 months

 

2. I have been taking Creatine since May 1st. I did not do the loading portion. But I don't work out every day so I think this will allow build up in the muscles as I take it every morning with some protein powder, rice milk and some chocolate powder mix, which has sweetener in it, for the transport thingy. It doen't agree with me though as I get burping fits in the morning when I take it along with an upset stomach. Like when I drink a large glass of apple juice. (it must be the pectin in the apples?) otherwise I have a caste iron stomach and can eat aspirins 6 at a time 4 hour apart for days and have no side or stomach problems. I also noticed some acne (zit) coming out several at once. I will see what happens and How I feel but will probably do only one cycle as the jar contains little more than a months worth.

 

3. I have changed up my workout and done some supersets, and will work on arms and shoulders next. But will rethink even this change as on normal days it hard to use two machines at once. As soon as you leave one someone seems to know what you are doing and will come all the way across the gym to use one of the machines you are trying to superset with. I don't fault them. But it makes for instantaneous changing which can ruin the flow so to speak.

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Sat.5-10-08

14 Min. Bike Ride to the gym mod to med exertion

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

Did Supersets with the following 2 exercizes

Pull downs rear

120lbs(54.43kgs) x10

130lbs(58.96kgs) x10

140lbs(63.50kgs) x8

Bench Press Oly Bar

145lbs(kgs) x10,8,5

Did Supersets with the following 2 exercizes

Seated Inclined Dumbell Press

30lbs(13.60kgs) x12

35lbs(15.87kgs) x10

40lbs(18.14kgs) x10

45lbs(20.41kgs) x8

Dumbell(1) pullover

30lbs(13.60kgs) 3x10

Did Supersets with the following 2 exercizes

Cable crossovers (each side set at 70lbs, will equal 35lbs per arm)

65lbs(29.48kgs) x10

70lbs(31.75kgs) x8

60lbs(27.21kgs) x7

Rowing mach.

120lbs(54.43kg) X10

135lbs(61.23kgs) x10

150lbs(68.03kgs) x10

......................................................................................................................

Dumbbell Row

40lbs(18.14kgs) x10

45lbs(20.41kgs) x10

50lbs(22.68kgs) x10

Cable Pulldown Front Close Grip

120lbs(54.43kgs) x10

130lbs(58.96kgs) x10

140lbs(63.50kgs) x8

Jacuzzi, 100 trubktwisters

followed by

Steamroom, 200 kagels,10 x 5 second hold,

Sauna, and then shower.

15-20 Min. Bike Ride to Home

Edited by Vegan Joe
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Tue.5-13-08

yoga/stretching

40 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 Bicycle Maneuvers

Did Supersets with the following 2 exercizes

Overhead Press

55lbs(24.98kgs) x12

65lbs(29.48kgs) x10

75lbs(34.01kgs) x8

Side Arm Lateral Raise

12.5lbs(5.66kgs) x12

15lbs(6.80kgs) x10,8

Did Supersets with the following 2 exercizes

Bent Bar Curls

70lbs(31.75kgs) x10,10,8

Close Grip Bench Press

95lbs(43.09kgs) x12,10,9

Lying Tricep Extentions DBs

20lbs(9.07kgs) x12,10,12

Did Supersets with the following 2 exercizes

Dumbbell Curls Seated

35lbs(15.87kgs) x10,10,8

Tricep Press Machine

100lbs(45.35kgs) x10

120lbs(54.43kgs) x8

140lbs(63.50kgs) x5

Cable Tricep Pulldown

65lbs(29.48kgs) x10

70lbs(31.75kgs) x10

75lbs(34.01kgs) x10

Jacuzzi, 50 trubktwisters

followed by

Steamroom, 200 kagels,

Sauna, and then shower.

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Nice workout . . . how long did it take? I really enjoy long workouts like the ones you do, finishing with steam or sauna. Have you ever tried doing the yoga at the end of your workout when you are warmed up?

Love those Kegels too, a staple exercise of red tantric yoga

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Nice workout . . . how long did it take? I really enjoy long workouts like the ones you do, finishing with steam or sauna. Have you ever tried doing the yoga at the end of your workout when you are warmed up?

Love those Kegels too, a staple exercise of red tantric yoga

Thank you! Usually on the order of 2 hour no less.

What would be the benefit of doing yoga after?

Thanks again.

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My man! Two hours rocks! Kind of like "me time", huh? I sometimes do yoga before and sometimes after workouts, but usually save my deep static poses and stretching until the end of a workout when my muscles are deeply warm. I can usually go farther in a more relaxed, unforced way when I am warm. Just my choice . . . keep up the good work!

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  • 3 weeks later...

Wen. 6-4-08

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

jacuzzi, 100 trunktwists

followed by steamroom, 100 kagels,

sauna

and then shower.

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Thur. 4-23-08

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

Dumbell curls (alternating)

30lbs(13.60kgs) X10

35lbs(15.87kgs) x10,

Wrist curls (between curl sets)

30lbs(13.60kgs) x10

35lbs(15.87kgs) x 5

jacuzzi, 100 trunktwists

followed by steamroom, 200 kagels,

sauna

and then shower.

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  • 2 weeks later...

Thanks folks.

Everything well here except perhaps some lack of desire.

Getting back into it.

Weather was hot at work last couple of days so just did the basics.

Both

6-18-08

6-19-08

yoga/stretching

40 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,

Steamroom, 200 kagels,

Sauna, and then shower.

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