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Vegan Joe's Progression


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Thur. 7-17-08

Stretching

50pelvic 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(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72057kgs) x8

Rowing mach.

135lbs(61.23kgs) x10

150lbs(68.03kgs) x10

165lbs(74.83kgs) x8

Rowing Mach. #2 (Palms up downward arc)

140lbs(63.50kgs) x10

160lbs(72.57kgs) x10

180lbs(81.64kgs) x8

Pull downs front

120lbs(54.43kgs) x10

140lbs(63.50kgs) x10

160lbs(72057kgs) x5

Dumbell curls (alternating)

35lbs(15.87kgs) x10

40lbs(18.14kgs) x5

45lbs(20.41kgs) x1

Wrist curls

20lbs(9.07kgs) x12

25lbs(11.34kgs) x10

jacuzzi, 100 trunktwists

followed by,steamroom 200 kegels

and then shower.

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tue.7-22-08

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

Bench mach. vert.

140lbs(63.50kgs) x10

155lbs(70.30kgs) x10

170lbs(77.11kgs) x3

Incline bench press mach.

120lbs(54.43kgs) x9

140lbs(63.50kgs) x8

160lbs(72.57kgs) x4

Lateral raise mach. (delts)

100lbs(45.35kgs) 3x10

Cable Crossovers

65lbs(29.48kgs)x10

70lbs(31.75kgs) x10

75lbs(34.01kgs) x8

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs) x10

65lbs(29.48kgs)x5

Seated Dumbell Press Arnold stlye

25lbs(11.34kgs) X10

30lbs(13.60kgs) x10

Lying Tricep Extension Dumbells

25lbs(11.34kgs) X10

30lbs(13.60kgs) x6

Tricep Pulldown x10,8,6

Jacuzzi,

100 trunktwists

followed by

Steamroom,

Sauna, and then shower

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Wen.7-23-08

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,

Sauna,

and then shower.

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  • 2 weeks later...

Thanks for all your prayers and thoughts!

Joseph arrived at Fort Bragg, NC on Sat. the 2nd. He sounds in good spirits. He, they will all be there for evaluation for 2 weeks, and we expect to see Joseph (and shave) on the 16th. I had goose bumps of joy when I heard from him on Sat. With Our Love,

VJ and Family

Edited by Vegan Joe
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Had 2 weeks of Vacation, if that's any kind of excuse. Flew 3 of our Grandkids in for a little over a week of bowling, ice skating, movies (theater and DVD). Gilroy Gardens, Great America, Sailing, Beach and Boardwalk at Santa Cruz, Gym only twice for some stretching and gut check. Put on some good pounds. Am working them off starting today.

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Mon. 8-04-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

85 bicycle maneuvers

Pull downs rear

120lbs(54.43kgs) x10

130lbs(kgs) x10

140lbs(63.50kgs) x10

Rowing mach.

135lbs(61.23kgs) x10

150lbs(68.03kgs) x8

165lbs(74.83kgs) x6

Rowing Mach. #2 (Palms up downward arc)

160lbs(72.57kgs) x10

180lbs(81.64kgs) x8

200lbs (90.71kgs) x5

Pull downs Front

120lbs(54.43kgs) x10

130lbs(kgs) x10

140lbs(63.50kgs) x10

Rope Pulldowns on Knees (abs)

75lbs(kgs) 3x18

Dumbell curls Hammer Seated (simultaneous)

30lbs(13.60kgs) x10

35lbs(15.87kgs) x10

40lbs(18.14kgs) x3 interuption

40lbs(18.14kgs) x5 standing

Wrist curls

30lbs(13.60kgs) x10

35lbs(15.87kgs) x6

Standing Curls Bar

60lbs(40.82kgs) x6

jacuzzi, 100 trunktwists

followed by, sauna 300 kegels

and then shower.

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Tue. 8-05-08

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

Bench mach. vert.

140lbs(63.50kgs) x10

155lbs(70.30kgs) x8

170lbs(77.11kg) x4

Incline bench press mach.

120lbs(54.43kgs) x10

140lbs(63.50kgs) x8

160lbs(72.57kgs) x5

Dumbbell bench press (held wide at top of press)

55lbs(24.94) x10

65lbs(29.48kgs) x4

Shoulder shrugs

225lbs(102.06kgs) x10,10,

(not much shrug so I took off 2 plates)

135lbs(61.23kgs) x10

Lateral raise mach. (delts)

100lbs(45.35kgs) 3x10

Seated Dumbell Press

Forgot again

Lying Tricep Extension Dumbells

30lbs(13.60kgs) x10

35lbs(15.87kgs)

Cable Crossovers

70lbs(31.75kgs) x10,10,8

Tricep Pulldown

70lbs(31.75kgs) x10,5,5

Jacuzzi, 100 trunktwists

followed by, steamroom,

200 kegels

Sauna, and then shower.

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Thur. 8-07-08

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(54.43kgs) x10

130lbs(kgs) x10

140lbs(63.50kgs) x10

Rowing mach.

150lbs(68.03kgs) x10

165lbs(74.83kgs) x6

180lbs(61.23kgs) x4

Rowing Mach. #2 (Palms up downward arc)

160lbs(72.57kgs) x10

180lbs(81.64kgs) x8

200lbs (90.71kgs) x6

Pull downs Front

140lbs(63.50kgs) x10

160lbs(72.57kgs) x6,4 (tweeked something)

Rope Pulldowns on Knees (abs)

75lbs(kgs) 2x18

Two Arm Cable Curls

27.5lbs(12.47kgs) x10

32.5lbs(14.74kgs) x10

37.5lbs(17.01kgs) x7

Universal Wrist Twist

25 at #4 reverse curls

Dumbell Curls Seated (simultaneous)

35lbs(15.87kgs) x10

40lbs(18.14kgs) x6

45lbs(20.41kgs) x2

Wrist curls

20lbs(9.07kgs) x10

25lbs(11.34kgs) x6

Standing Cable Curls Singles

30lbs(13.60kgs) x5,4,2

jacuzzi, 100 trunktwists

followed by, sauna

and then shower.

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Fri.8-8-08

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

Jacuzzi, 100 Trunktwists

followed by

Steamroom,

Sauna,

and then shower.

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Fri. 8-15-08

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

Bench mach. vert.

140lbs(63.50kgs) x8

155lbs(70.30kgs) x6

170lbs(77.11kg) x4

Lateral raise mach. (delts)

100lbs(45.35kgs) x8

110lbs(49.89kgs) x6

120lbs(54.43kgs) x4

Incline bench press mach.

140lbs(63.50kgs) x8

160lbs(72.57kgs) x6

180lbs(81.64kgs)

Seated Dumbell Press

35lbs(15.87kgs) x10,7,6

Dumbbell bench press (held wide at top of press)

50lbs(22.68kgs)

Shoulder shrugs

85lbs(38.55kgs) DBs 3x8

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x10 8,6

Cable Crossovers

70lbs(31.75kgs) x10,10,8

Tricep Pulldown

70lbs(31.75kgs) x8,6,4

Jacuzzi, 100 trunktwists

followed by, steamroom,

300 kegels

Sauna, and then shower.

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Thur. 8-16-08

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(54.43kgs) x10

130lbs(kgs) x10

140lbs(63.50kgs) x8

Rowing mach.

150lbs(68.03kgs) x8

165lbs(74.83kgs) x6

180lbs(61.23kgs) x4

Rowing Mach. #2 (Palms up downward arc)

160lbs(72.57kgs) x8

180lbs(81.64kgs) x6

200lbs (90.71kgs) x4

Pull downs Front

120lbs(54.43kgs) x10

140lbs(63.50kgs) x8

160lbs(72.57kgs) x6

Dumbell Curls Seated

35lbs(15.87kgs) x10

40lbs(18.14kgs) x7

45lbs(20.41kgs) x1

Standing Cable Curls Singles

55lbs(24.94kgs) x10,8,6,

jacuzzi, 100 trunktwists

steamroom,200 kegels

followed by, sauna

and then shower.

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Hey, did you work off those vacation pounds yet? My family reunion week is winding down and so is my last week of irresponsible eating.

Well our son came home on leave from Iraq on Thur.. He will be here for a couple of weeks before being stationed next at Fort Bragg, NC. So when I shaved my beard I lost a couple of pounds. Otherwise food is plentyful at the moment, so I haven't made much gain, but will try to get somemore workouts in, and start that diet and work harder, as 55 is a little over 3 months away.

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Well I am going to try to push for my 55th Bday. I Will work abs for a couple of days. start lift on the 27th (90 days to BDay). Loss maybe 30 pounds. Will take creatine and l-carnatine. Will follow with some piccs at the end of nov. and maybe some along the way. Plan on tring to work abs most everyday.

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Fri. 8-22-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

101 bicycle maneuvers

Side Planks

3x 10 sec. count per side

jacuzzi, 100 trunktwists,

Steamroom, 400 kegels followed by, sauna

and then shower.

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Sat. 8-23-08

100 bicycle maneuvers

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

Side Planks

3x 10 sec. count per side

Frogs on the Bosu

10 each leg

jacuzzi, 100 trunktwists,

Steamroom, 400 kegels followed by, sauna

and then shower.

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Tonight I attemped some chinups and was amazed to be able to do 4 of them. The last one being a struggle. I was brought back down to Earth after attempting to do some pullups about a half hour later only to discover I couldn't do a one. But the 4 is a good starting point, and I wll start working some into my routine.

Sun. 8-24-08

100 bicycle maneuvers

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

Side Planks

3x 15 sec. count per side

Frogs on the Bosu

set of 15 (15 each leg)

Hanging (elbows on machine pads) leg lifts (bent knee)

15

Abs started to get tired as elbows gave out.

Steamroom, 300 kegels followed by, sauna

and then shower.

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Wen. 8-27-08 5:30 am (day off, with son)

100 bicycle maneuvers

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

Frogs on the Bosu

3 sets of 40 (20 each leg)

Hanging (elbows on machine pads) leg lifts (bent knee)

3 sets 20

50 bicycle maneuvers

Forgot my side planks

jacuzzi, 200 trunktwists,

Steamroom, 400 kegels followed by, sauna

and then shower.

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Thur. 8-28-08

100 bicycle maneuvers

Stretching

55 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

100 bicycle maneuvers

Side Planks

3 set, 15 sec.

Frogs on the Bosu

3 sets of 40 (20 each leg)

Hanging (elbows on machine pads) leg lifts (bent knee)

3 sets 20

Bench mach. vert.

140lbs(63.50kgs) x8

155lbs(70.30kgs) x6

170lbs(77.11kg) x2

Incline bench press mach.

140lbs(63.50kgs) x8

160lbs(72.57kgs) x5

180lbs(81.64kgs) x3

Lateral raise mach. (delts)

100lbs(45.35kgs) 3x10

Dumbbell bench press (held wide at top of press)

55lbs(24.94) x8,6,6

Shoulder shrugs

185lbs(83.91kgs) x10

Seated Dumbell Press

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

45lbs(20.41kgs) x5

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x8

30lbs(13.60kgs) x6

35lbs(15.87kgs) x3

Cable Crossovers

65lbs(29.48kgs) 3x10

Tricep Pulldown

75lbs(34.01kgs) x6,4,3

50 bicycle maneuvers

jacuzzi, 200 trunktwists,

Steamroom, 7 pushups,

300 kegels followed by, sauna

and then shower.

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