Vegan Joe's Progression

Sat. 09-25-09

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

50 bicycle maneuvers

Supersets of

BB Squats Full

135lbs(61.23kgs) x10

155lbs(70.30kgs) x8

175lbs(79.37kgs) x6

Chinups

x2

x1

x1

Standing Overhead Press

135lbs(61.23kgs) x1, strained it.

Treadmill

5 min. @ 3.5 mph

5 min. @ 6 mph Legs felt like stone after squats. Started to felt right vastus medialis at end so stop at 5 min.

Supersets of

DB bench press

65lbs(29.48kgs) x5

DB Row

65lbs(29.48kgs) x6 pooped

Supersets of

Bench mach. vert.

120lbs(54.43kgs) x8

135lbs(61.23kgs) x6

150lbs(68.03kgs) x4

Rowing Mach.

120lbs(54.43kgs) x8

135lbs(61.23kgs) x6

165lbs(74.83kgs) x4

Supersets of

DB Curls Seated

30lbs(13.60kgs) x8

35lbs(15.87kgs) x6

40lbs(18.14kgs) x2

DB Press Seated

30lbs(13.60kgs) x8

35lbs(15.87kgs) x8

40lbs(18.14kgs) x4

Supersets of

Pushdowns

70lbs(31.75kgs) x8

75lbs(34.01kgs) x6

80lbs(36.28kgs) x4

Cable Reverse Curls

50lbs(22.68kgs) x8

55lbs(24.94kgs) x6

60lbs(27.21kgs) x4

Showered and such, then home.

Don't have work until Mon..

Hope to do more painting, gardening, bodybuilding, and posting before then.

Sounds like a plan!

Installed some motion sensor lights out side after daughters called cops after seein prowler in back yard.

The "Galactica" blue wall behide the TV done today also.

Forgot, should have taken the pic during the day.

http://i34.tinypic.com/sql5hy.jpg

Vegan cake I bought for my Daughters B-day today.

http://i38.tinypic.com/192hjr.jpg

oh yum!

Happy birthday to your daughter

That cake looks awesome!

Happy Birthday to your daughter.

Thank you SeaSiren and xveganjoshx, I forwarded both your wishes, one a day late. She got a kick out of both.

I don't have to tell you who ate most of what was left over.

The Love Fest in San Fransisco today.

http://www.sflovevolution.org/2009info/sfle_poster3.jpg

http://i33.tinypic.com/ae0hs9.jpg

http://i38.tinypic.com/200u1sh.jpg

http://i34.tinypic.com/2hgh0te.jpg

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Robert Schooling me on posting etiquette.

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Scoring big at the Veg Feat.

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Bluegrass Fest. Golden Gate Park today.

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Tomorrows lineup.

http://i38.tinypic.com/28tvwo9.jpg

Dinner: Green Bean Casserole

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10-06-09

Car broke down on the way to gym. By the time I fixed it there wasn't much time.

Knee under jaccuzzi jet.

25 continious pushups, though they slowed to a crawl.

Nice pics! It was as huge weekend in San Fran for tourism!

Glad you found lots of fun things to do!

Nice pics! It was as huge weekend in San Fran for tourism!

 

Glad you found lots of fun things to do!

The best thing I did was meet you. My wife was so excited to tell our daughters that I got to meet you. LOL As everyone kind of knows about you, as the main computer is in the living room and I share some of the stuff and people on the forum with them.

Forgot to ask you who was the gal in the booth with you? My weak social skills failed me.

Not planning on working out, for a little while as keeping my knee up with a hot water bottle has been working well as far as getting rid of the pain that I have been experiencing. I walk for about 6 hours every work day, not to mention standing the rest of the time. The pain or mostly discomfort has lasted too long so I'm concentrating on resting it as much as I can. I do some slow deep knee bends everyday to help keep it stretched but otherwise I will go to the gym later just to put it under the jaccuzzi jet, and shower up before I pick up my wife down the street. Thanks for reading and hope all have a wonderful weekend.

Dinner: Spaghetti with wholewheat fettuccine noodles

http://i36.tinypic.com/2weawrn.jpg

Hope your knee is feeling better soon. Yum - that fettuccine looks so good!

Hope your knee is feeling better soon. Yum - that fettuccine looks so good!

Thanks and Thanks!

Kind words are always the best medicine.

PS Daughter and granddaughter liked it, and they had already eaten dinner.

I haven't met an omni who didn't like my spaghetti.

No brag, just fact. (Guns of Will Sonnet) LOL

6 minutes 51 seconds into the youtube video. LOL

http://www.youtube.com/watch?v=gAmFYCXZuJ4

I even made it for the Superbowl part last year for all the guys. (main course) (my turn).

After reflecting on my last post, I have to thank my childhood friend's Foster Mom. The late Mrs. Mary Gargulio, for letting George and I help her make her Spaghetti sauce.

Robert Schooling me on posting etiquette.

 

http://i36.tinypic.com/2cxj3ew.jpg

That is an AWESOME picture. And the caption seals it

Funny, you don't look like an evil imperialist exploiter of the downtrodden... well, except maybe the hat

Just kidding! Hope your knee feels better soon. Any idea what made it hurt?

And btw, food pics lately look very tasty.

That is an AWESOME picture. And the caption seals it

 

Funny, you don't look like an evil imperialist exploiter of the downtrodden... well, except maybe the hat

 

Just kidding! Hope your knee feels better soon. Any idea what made it hurt?

 

And btw, food pics lately look very tasty.

Not sure of what you mean by "Just kidding!"

Wear hat in support those who have sacraficed so much, and our son who has served 15 months in Iraq and now training to serve 12 months in Afghanistan.

Knee seems to be getting better as pain is lessening and moving to sorounding areas of the knee, Probably due to over use of surrounding areas in support of sore area. Was trying to add some treadmill jogging into routine and started feeling pain but just keep pushing for time. Couldn't really descuver if it was ligament or tendon pain or a combonation of both. so will find that part out as I try to get back into it after the pain has gone. Will probably go with some leg strengthening exercises to start. Glad you like the picks, helps me to try different things instead of eating the same easy things to make.

I'm going to bring this button into work for this guy who's always asking about crazy vegans.

He's big on guns and all that goes with them. I'm not against the second ammendment when it comes to defense. Anyway the button says "Go Vegan and nobody gets hurt". Can't wait to see his reaction.

Thanks for reading.

Mon. 10-12-09

Up before 6, early morn. workout before some yard work before the rains get here.

Treadmill

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

Stretching

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

Parallel Bar Abdominal Knee Raises

1x25 + 3lbs ankle weights

Chinups Negative

5

LEG Extention Machine (Thigh)

100lbs x10

130lbs x6

160lbs x6

no knee pain

believe problem to be in Tibial Collateral Ligament (MCL I think)

jacuzzi,

200 Kegels and 25 continuos pushups

Co-Ed Steamroom (shorts required),

sauna, shower.

Sweet Potato and Kombucha Squash Soup

Had to buy limes, otherwise I had everything else except the ginger, was powdered instead of fresh.

http://i33.tinypic.com/v48g85.jpg

http://i34.tinypic.com/2mhzc7d.jpg

http://southmauisustainability.wordpress.com/2008/10/05/sweet-potato-and-kombucha-squash-soup/

INGREDIENTS

6 – 8 Medium Sweet Potatoes

1 large or 2 small Kombucha or any type of squash you have

1 large onion (cut in bite size pieces – not too small)

Garlic

3 tbs. Oil (I use coconut oil)

3 limes

1 carton of Almond milk or 4 cups of regular milk

(you can substitute part of the milk with a vegetable broth)

1/3 cup of Miso (preferably a white or mild type)

3 tablespoons of Fresh Ginger – shredded fine

2 teaspoons of ground cumin

1/4 tsp. of cayenne

2 tsps. tumeric

salt to taste

Cut the sweet potatoes in half and the squash in quarters (remove the seeds from the squash). Do not peel. Place them in a steamer and steam until soft. When cooled enough to handle, scoop out and put aside in a bowl.

Put oil in a extra large deep frying pan or wok and heat and add the onions. Brown them and then add the garlic toward the end.

Lower the heat to medium

Put the squash into the wok and add the milk and all of the rest of the ingredients. While its cooking using a potato masher to break up the squash. Keep stirring and be careful not to boil or the miso will lose its power.

When its hot you can put it through a food processor or blender to get a smooth consistency or leave it as is. This is a preference thing.

10-14/15-09

Work 1300 mg aspirin at 7:30am and 11:30am along with a raw garlic clove (for inflammation) along with lunch ( eggplant and bean curd over rice both days )

Go home and elevate knee, watch TV and such.

Knee felt better than the three previous days I had off (Sun. Holiday, scheduled day off).

Renewed my gym memebership, will get back to it in a day or two, knee depending.

Work Fri. and Sat..

Thanks for reading!

Hope your weekend is full of adventure and discovery, even if it's in your own bedroom.

10-15-09

10:20pm

61 degrees

Shower on patio,

with garden hose.

Red/yellow bell pepper and potato soup,

With bok choy, onions, garlic, fresh parsley, spices.

Whole family shared with me tonight.

Tomorow for lunch will add some cananelli beans, which was what I had forgotten this evening.

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