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Vegan Joe's Progression


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Fri. 9-4-09

Stretching

50 pelvic tilts (feet on floor behind

 

glutes)

60 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

50 Bicycle Maneuvers

Treadmill

5 min. walk @ 3mph

5 min. walk @ 4mph

24 min. Jog @ 6mph pulse 152bpm

10 min. walk @ 3.mph

Side planks

3x 20 sec.

hanging leg lifts

3x20

50 Bicycle Maneuvers

Supersets

Reverse Inclined Benchpress Oly Bar

115lbs(52.16kgs) x8

135lbs(61.23kgs) x6

155lbs(70.30kgs) x6

Standing Row

75lbs(34.01kgs) x8

85lbs(38.55kgs) x6

95lbs(43.09kgs) x4

Supersets

DB Press Seated (alt)

30lbs(13.60kgs) x8

35lbs(15.87kgs) x6

40lbs(18.14kgs) x6

DB Curls Seated (alt)

30lbs(13.60kgs) x8

35lbs(15.87kgs) x6

40lbs(18.14kgs) x3

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

Dips

3

Supersets

Lateral raise mach. (delts)

90lbs(40.82kgs) x8

100lbs(45.35kgs) x6

110lbs(49.89kgs) x4

Tricep Cable Pulldowns

70lbs(31.75kgs) x8

75lbs(34.01kgs) x6

80lbs(36.28kgs) x4

Jacuzzi, steamroom,

sauna, shave, shower

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Sat. 9-5-09

Stretching

50 pelvic tilts (feet on floor behind glutes)

60 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

50 Bicycle Maneuvers

Side planks

3x 20 sec.

hanging leg lifts

3x20

50 Bicycle Maneuvers

Supersets

Jacuzzi, steamroom,

sauna, shower

 

Weighed 225 in flipflops after workout.

Have eliminated soy and it's products from my diet. So no hotdogs or ice cream or hamburgers etc. Have broke from this once with the rare cup of coffee with sugar and soymilk before I stared the carpets. I also broke down and went to my favorite work lunch place and got eggplant and tofu over rice. (dang I love that stuff) they had wondered where I'd been even though I'm entering my third week of restriction. Also no milks, so have been eating more fruits and vegetables.

Will try to stay the course. Been craving fresh fruits of all kinds.

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Sun. 9-6-09

Stretching/Yoga

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

60 Bicycle Maneuvers

Side planks

3x 20 sec.

hanging leg lifts bent knee

3x20 Last alternating

Jacuzzi, steamroom,

sauna, shower

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Workout:

Painted hallway Keylargo Green, and 4 door trims, 3 doors, baseboard molding, base white.

Got out of bed at 5:30 am on Labor Day (US) finished 7:30 pm.

 

http://i26.tinypic.com/2yzbqlu.jpg

 

Still have roses from daughters Wedding.

 

http://i32.tinypic.com/1041cep.jpg

 

 

Put Lentel Soup on the simmer at about 8:30 pm after shower. Forgot I had them soaking since yesterday.

 

http://i25.tinypic.com/11gucz8.jpg

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Sat. 9-12-09

Stretching

50 pelvic tilts (feet on floor behind glutes)

0 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

60 Bicycle Maneuvers

Side Planks

3x 20 sec.

Hanging Leg Lifts (elbows on pads)(bent knee)

3x20 (last one alternating legs)

Supersets

DB bench Press (heels on bench)

65lbs(29.48kgs) x6,5,4

DB Row

65lbs(29.48kgs) x8,6,6

Supersets

DB Press Seated (alt)

30lbs(13.60kgs) x8

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

DB Curls Seated (alt)

30lbs(13.60kgs) x8

35lbs(15.87kgs) x6

40lbs(18.14kgs) x3

Treadmill

5 min. walk @ 3mph

5 min. walk @ 4mph

20 min. Jog @ 6mph pulse 164bpm

? min. walk @ 2.5mph

Jacuzzi,

sauna, shower.

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Mon. 9-14-09

Stairstepper

20 min. forgot to check BPM was tring to find wipes to wipe machione off, but none lst at gym.

Heart was pumping well and perspiration was flowing. 244 cal. burned.

Jacuzzi,

21 pushups and 200 Kegels in

Co-Ed Steamroom (shorts required),

sauna, shave, shower.

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A couple of pumpkins grown over by the compost pile. Quarter on top so you can judge the size. Suffered from Powdery Mildew. Are some natural ways to inhibit the growth of, but neglected the garden alot this summer. Anyway time to pull the garden and replant for winter garden. Peas, broccoli. beets, turnips, carrots, collards, still looking for some kale seeds.

http://i26.tinypic.com/jfhvyx.jpg

 

http://i30.tinypic.com/34sqxb5.jpg

 

Day off, so went to get some fresh bagels. Going to attempt some painting and gardening today, gym time tonight as wifey wil be working over by gym for 4 hours tonight. 4 hour is just to much time but will see about hanging that long.

 

http://i28.tinypic.com/30nk611.jpg

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Thur. 9-17-09

Had almost 2 liters of water, mixed with a cup of friut juice and a scoop of protein powder, that I drank throughout my workout.

Treadmill

21 min. 03 sec. @ 3.5mph 100 calories burned (was interested to know)

Stretching

50 pelvic tilts (feet on floor behind glutes)

60 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

50 Bicycle Maneuvers

Side planks

3x 20 sec.

hanging leg lifts bent knee

3x20 Last alternating

Treadmill

5 min. walk @ 4mph

30 min. Jog @ 6mph pulse 160bpm could feel right Vastus medialis with every stride. Took alot out of me. Spent some of the 4 hours, trying to walk it off around the gym.

Supersets of next 2

Vert. Bench Press Mach.

125lbs(56.69kgs) x10

140lbs(63.50kgs) x6

155lbs(70.30kgs) x4

Rowing mach.

120lbs(54.43kgs) x10

140lbs(63.50kgs) x8

160lbs(72.57kgs) x6

Supersets of

Pull downs Front

120lbs(54.43kgs) x

140lbs(63.50kgs) x10

150lbs(68.03kgs) x4

Lateral raise mach. (delts)

90lbs(40.82kgs) x8

100lbs(45.35kgs) x6

110lbs(49.89kgs) 4

Supersets of

Tricep Cable Pushdown Standing

70lbs(31.75kgs) x8

75lbs(34.01kgs) x6

80lbs(36.28kgs) x4

Reverse Curl Cable

35lbs(15.87kgs) x8

37.5lbs(17.01kgs) x6

40lbs(18.14kgs) x4

100 trunktwists in jacuzzi,

400 Kegels in

Co-Ed Steamroom (shorts required),

sauna, shave, shower.

Home : ate banana. 975 mg of aspirin, to ward off any swelling that might occure ion my right Vastus medialis. Actually it's fine right now but will see how it feels tomorrrow. Might have to throw in some stationary bike and some stair stepping to give it a chance, and from what I am reading, strength training, as it might have to do something with pronation.

Thanks for reading.

Hope you have a great weekend!

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