Vegan Joe's Progression

[Vegan Joe]

Wow, cool detailed journal. Great work man and keep it up!

Thanks for the kudos Robert. I will try.

[Vegan Joe]

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.

[Vegan Joe]

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.

[Vegan Joe]

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.

[Vegan Joe]

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.

[Vegan Joe]

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.

[Vegan Joe]

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.

[Vegan Joe]

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.

[robert]

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.

[Vegan Joe]

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.

[Vegan Joe]

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

[Vegan Joe]

Thur.5-8-08
15-20 Min. Bike Ride to the gym
Jacuzzi,
followed by
Steamroom, 200 Kegels
Sauna and then shower.
15-20 Min. Bike Ride to Home

[Vegan Joe]

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.

[Vegan Joe]

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

[Vegan Joe]

4-12-08
Worked on daughters car.
That's probably why she made the vegan muffins.
No time for gym.
Hope for tomorrow after I finish her car.