Vegan Joe Posted January 21, 2008 Share Posted January 21, 2008 (edited) Posted: Sun Jul 29, 2007 8:18 am Post subject: Vegan Joe's progression. -------------------------------------------------------------------------------- Age 53 Height 74" (189.23 cm) Weight 224lbs (101.6kg) On the days that I train after works I always start with more than a dozen yoga stretches. From here, if motovation is still with me, I do: 40 pelvic tilts (feet on floor behind glutes) 25-35 basic crunches 50 bicycle maneuvers (some days 2 sets) Laying on stomach lifting opposing leg and arm off floor, 3x 10sec. each side. Then all limbs off floor 3x10 sec. Something like this: http://www.easyvigour.net.nz/fitness/h_Star2.htm Monday 23rd Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X10 30lbs(13.61kg) X8 Dumbell press (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X8 30lbs(13.61kg) X5 Tues. Bench machine 110lbs(49.9kg) X10 125lbs(56.7kg) X10 125lbs(56.7kg) X6 Wen. Row machine 110lbs(49.9kg) X10 125,lbs(56.7kg) X10 140lbs(63.5kg) X8 Thur. no gym Fri. Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X10 30lbs(13.61kg) X8 Dumbell press (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X8 (?) 30lbs(13.61kg) X5 (?) Triceps extension (dumbells) 20lbs(9.07kg) X10 20lbs(9.07kg) X8 20lbs(9.07kg) X6 Sat. 100 torso twists in jacuzzi 15+12 pushups Gym sessions are usually convened with jacuzzi, followed by steamroom, sauna and then shower. Thanks for listening! Sun. 29th 50 minutes treading water continuously at community pool. 50 pelvic tilts (feet on floor behind glutes) 35 basic crunches 60/50 bicycle maneuvers (2 sets) Laying on stomach lifting opposing leg and arm off floor, 3x 10sec. each side. Then all limbs off floor 3x10 sec. Something like this: http://www.easyvigour.net.nz/fitness/h_Star2.htm Row machine 110lbs(49.9kg) X10 125,lbs(56.7kg) X10 125lbs(56.7kg) X8 50 torso twists in jacuzzi 15 pushups jacuzzi, followed by steamroom, sauna and then shower. Mon. No work 50 pelvic tilts (feet on floor behind glutes) 35 basic crunches 50 bicycle maneuvers Laying on stomach lifting opposing leg and arm off floor, 3x 10sec. each side. Then all limbs off floor 3x10 sec. Something like this: http://www.easyvigour.net.nz/fitness/h_Star2.htm Bench machine 125lbs(56.7kg) X10 140lbs(63.5kg) X8 155lbs(70.31kg) X4 15 pushups Tue. no work 40 min. walk, brisk Wen. 40 pelvic tilts (feet on floor behind glutes) 35 basic crunches 60 bicycle maneuvers Alternating supermans (Thanks for the word Jemmy.) 3x 10sec. each side. Supermans (all limbs) 3x10 sec. Dumbell curls (alternating) 25lbs(11.34kg) X10 30lbs(13.61kg) X10 35lbs(15.88kg) X8 Dumbell press (alternating) 25lbs(11.34kg) X8 30lbs(13.61kg) X6 35lbs(15.88kg) X4 Triceps extension (dumbells) 20lbs(9.07kg) X10 20lbs(9.07kg) X10 20lbs(9.07kg) X8 Curling machine 90lbs(40.82kg) X8 15 pushups Thur. 100 torso twists in jacuzzi 15 pushups jacuzzi, followed by steamroom, sauna and then shower. Fri. 100 torso twists in jacuzzi 15 pushups jacuzzi, followed by steamroom, sauna and then shower. Sat. Nada Sun. 5th Swam 2 hours with grand kids (4) Mon. 40 pelvic tilts (feet on floor behind glutes) 35 basic crunches 70 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 100 torso twists in jacuzzi jacuzzi, followed by steamroom, sauna and then shower. Tue. No work just play (dull boy) Wen. 40 pelvic tilts (feet on floor behind glutes) 30 basic crunches 70 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 100 torso twists in jacuzzi jacuzzi, followed by steamroom, sauna and then shower Thur. Nada Fri. 8 slices of vegan pizza Sat. Wedding Grandkids are visiting for the week, so I probably won't go there. Sun. Mon. Tue. Wen. No work 1.5 hour morning walk with the grandkids dog (puppy). Thur. Fri. Sat Posted: Sat Nov 24, 2007 2:33 am Post subject: -------------------------------------------------------------------------------- Fri 11/23/07 40 pelvic tilts (feet on floor behind glutes) 30 basic crunches 50 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 100 torso twists in jacuzzi jacuzzi, followed by steamroom, sauna and then shower. Fri 11/23/07 40 pelvic tilts (feet on floor behind glutes) 30 basic crunches 50 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. vert. bench press 110lbs(49.9kg) X20 100 torso twists in jacuzzi 10 minutes stair stepper 1hr 20min walk to and from gym jacuzzi, followed by steamroom, sauna and then shower. Sat. 11/24/07 40 pelvic tilts (feet on floor behind glutes) 30 basic crunches 50 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. pull downs rear 80lbs(29.9kg) X20 100 torso twists in jacuzzi jacuzzi, followed by steamroom, sauna and then shower. Sun. 11/25/07 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches 50 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 100 torso twists in jacuzzi Some isometric exercises 11 pushups jacuzzi, followed by steamroom, sauna and then shower. Thur. 11-29-07 15 min. stair climber 40 pelvic tilts (feet on floor behind glutes) 35 basic crunches 50 bicycle maneuvers Alternating supermans (Thanks for the word Jemmy.) 3x 10sec. each side. Supermans (all limbs) 3x10 sec. Pull downs rear 80lbs(29.9kg) X20 Rowing mach. 110lbs(49.9kg) X16 Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X8 jacuzzi, followed by steamroom, sauna and then shower. Fri. 11-30-07 5 min. stair climber (knee cap pain?) 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches 60 bicycle maneuvers Alternating supermans (Thanks for the word Jemmy.) 3x 10sec. each side. Supermans (all limbs) 3x10 sec. Bench mach. 110lbs(49.9kg) X10 125lbs(56.7kg) X10 140lbs(56.7kg) X8 Lat mach. 80lbs(29.9kg) X14 Dumbell press (alternating) 20lbs(9.07kg) X10 Lying Tricep Extension 20lbs(9.07kg) X10x10x6 10 pushups jacuzzi, followed by steamroom, sauna and then shower. SUN. 12-2-07 25 min. treadmill 3.0 Stretching 40 pelvic tilts (feet on floor behind glutes) 45 basic crunches 60 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. Pull downs rear 80lbs(29.9kg) X20 Gravatron 5/17 Pullups x10x8 Rowing mach. 110lbs(49.9kg) X20 Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) 110 30lbs(13.61kg) X8 jacuzzi, followed by steamroom, sauna and then shower Fri. 12-7-07 yoga/stretching stuff. 40+(lost count) pelvic tilts (feet on floor behind glutes) 40 basic crunches 60 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. Pull downs rear 90lbs(40.82kg) X15 Gravatron 5/17 Pullups x10 Rowing mach. 135lbs(49.9kg) X15 Dumbell curls (alternating)(Inclined seat) 20lbs(9.07kg) X10 25lbs(11.34kg) 10 30lbs(13.61kg) X7 Gravatron 5/17 Pullups x10 Rowing Mach. #2 Alternating arms 70lbs(31.75kg)x10 jacuzzi, followed by sauna, and then shower. Mon.12-10-07 yoga/stretching stuff. 40+(lost count) pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70 bicycle maneuvers 10min. Step mach. Incline bench press mach. 140lbs(63.50kgs) x10x8x5 Lateral raise mach. (delts) 80lbs(36.28kgs)3x10 Bench mach. vert. 140lbs(63.50kgs) x10 155lbs(70.30kgs)x4 Triceps extension (dumbells) 20lbs(9.07kgs) X10 25lbs(11.34kgs) X3 Tricep pulldowns standing 50lbs(22.68kgs)3x10 jacuzzi, followed by sauna, and then shower. Tue. 12-12-07 5 min. stair climber (knee cap pain?) 45 pelvic tilts (feet on floor behind glutes) 45 basic crunches 70 bicycle maneuvers Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. Pull downs rear 90lbs(40.82kg) X20 Rowing mach. 120lbs(54.43kgs) X10 135lbs(61.23kgs) X10 150lbs(68.03kgs) X5 Dumbell curls (alternating)(Inclined seat) 20lbs(9.07kgs) X10 25lbs(11.34kgs) 10 30lbs(13.61kgs) X7 jacuzzi, followed by steamroom, sauna, and then shower Sat.12-15-07 yoga/stretching stuff. 40 pelvic tilts (feet on floor behind glutes) 35? basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 60 bicycle maneuvers Bench mach. vert. 125lbs(56.7kg) X10 140lbs(63.50kgs) x10 155lbs(70.30kgs)x3 Incline bench press mach. 140lbs(63.50kgs) x7,5 Lateral raise mach. (delts) 80lbs(36.28kgs)3x10 Tricep pulldowns standing 60lbs(27.21kgs)3x10 jacuzzi, followed by sauna, and then shower. Fri.12-21-07 yoga/stretching stuff. 40 pelvic tilts (feet on floor behind glutes) 30 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 10 bicycle maneuvers Yoga and stretching moves 55 pelvic tilts (feet on floor behind glutes) 45 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 40 bicycle maneuvers Extra stretching, and trunk twists Pushups 2x10 Sun. 12-30-07 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 50 bicycle maneuvers Jacuzzi, followed by steamroom, and then shower. Sauna broke until 01-04-08. Actually they are replacing the cedar benches. Wed. 1-2-08 40 pelvic tilts (feet on floor behind glutes) 35 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 60 bicycle maneuvers Jacuzzi,100 torse twists, followed by steamroom, sauna, and then shower. Thur. 1-3-08 Worked today (walked) Yoga and stretching moves 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70+50+35 bicycle maneuvers 155 total Pushups 10+10+10+ 3 (guy at the gym said I counted wrong. LOL) 33 total Jacuzzi,50 torse twists, followed by steamroom, sauna, and then shower. Fri. 1-11-08 Stretching 40 pelvic tilts (feet on floor behind glutes) 35 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuvers Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x8 150lbs(68.03kgs) x4 Pull downs rear 100lbs(45.35kgs) x10,8,9 Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X8 30lbs(13.60kgs) x4 70 bicycle maneuvers jacuzzi,100 torso twists, followed by steamroom,16 pushups, sauna and then shower. Tue.1-15-08 yoga/stretching stuff. 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuvers Incline bench press mach. 120lbs(54.43kgs) x10 140lbs(63.50kgs) x10 160lbs(72.57kgs) x5 Bench mach. vert. 120lbs(54.43kg) X10 135lbs(61.23kgs) x10 150lbs(68.03kgs)x3 jacuzzi, followed by pushups 3x10 in steamroom, 40 bicycle maneuvers outside and sauna, and then shower. Fri. 1-18-08 Stretching 45 pelvic tilts (feet on floor behind glutes) 35 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 100 bicycle maneuvers Pull downs rear 100lbs(45.35kgs) 10,10,8 Rowing mach. 120lbs(54.43kg) 3X10 Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X10 30lbs(13.60kgs) X6 50 bicycle maneuvers jacuzzi,, followed by steamroom, sauna and then shower Sat.1-19-08 yoga/stretching 55 pelvic tilts (feet on floor behind glutes) 35 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 50 bicycle maneuvers Incline bench press mach. 120lbs(54.43kgs) X12 140lbs(63.50kgs) x10 160lbs(72.57) x8 Bench mach. vert. 125lbs(56.7kg) X7,7,5 50lbs(27.21kgs)x10,10,8 jacuzzi, followed by sauna, and then shower. Edited August 23, 2010 by Vegan Joe Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 26, 2008 Author Share Posted January 26, 2008 Thur. 1-24-08 Stretching 45 pelvic tilts (feet on floor behind glutes) 35 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70 bicycle maneuvers Pull downs rear 100lbs(45.35kgs) 3x10 Rowing mach. 120lbs(54.43kg) 3X10 Dumbell curls (alternating) 20lbs(9.07kg) X10 25lbs(11.34kg) X10 30lbs(13.60kgs) X7 jacuzzi,, followed by steamroom, sauna and then shower. Fri.1-25-08 yoga/stretching 45 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70 bicycle maneuvers Bench mach. vert. 125lbs(56.7kg) X10 140lbs(63.50kgs)x8 155lbs(70.30kgs)x3 Incline bench press mach. 100lbs(54.43kgs) X10 120lbs(63.50kgs) x8 140lbs(72.57) x3 Tricep Pulldown 50lbs(27.21kgs)x10,10,7 jacuzzi, followed bySteamroom Pushups 2x10 sauna, and then shower. Link to comment Share on other sites More sharing options...
robert Posted January 26, 2008 Share Posted January 26, 2008 Wow, great training log! All the best as you progress! Link to comment Share on other sites More sharing options...
Tasha Posted January 26, 2008 Share Posted January 26, 2008 Awesome Work Joe Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 27, 2008 Author Share Posted January 27, 2008 Thanks! Robert and Tasha for the inspiration. Packed my bags and went to the gym straight from work. Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 27, 2008 Author Share Posted January 27, 2008 Sat. 1-26-08 Stretching 45 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuvers Pull downs rear 100lbs(45.35kgs) 4x10 Rowing Mach. #2 (Palms up downward arc)120lbs(54.43kgs) x10140lbs(63.50kgs) x8160lbs(72.57kgs) x5Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x8 150lbs(68.03kgs) x3 Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X835lbs(15.87kgs) x3 70 bicycle maneuversjacuzzi,, followed by steamroom, sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 30, 2008 Author Share Posted January 30, 2008 Tue.1-29-08 yoga/stretching 40 pelvic tilts (feet on floor behind glutes) 45 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 800 bicycle maneuvers Bench mach. vert. 125lbs(56.7kg) X10 140lbs(63.50kgs)x8 155lbs(70.30kgs)x5 Incline bench press mach. 120lbs(63.50kgs) X10 140lbs(63.50kgs) x5 160lbs(72.57kgs) x3 Tricep Pulldown 50lbs(27.21kgs) 3x10 Lateral raise mach. (delts) 80lbs(36.28kgs)x10 Shoulder Shrugs Dumbells75lbs(34.01kgs) x10 65lbs(29.48kgs) x1075lbs(34.01kgs) x10jacuzzi, 100 trunk twistsfollowed by Steamroom Pushups 2x10 sauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 30, 2008 Author Share Posted January 30, 2008 Wed. 1-30-08 Stretching 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70 bicycle maneuvers Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x8 150lbs(68.03kgs) x6Pull downs rear 110lbs(49.89kgs) x10,8,8Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x8 160lbs(72.57kgs) x5 ? (forgot maybe 3)Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X8 35lbs(15.87kgs) x3 jacuzzi,, followed by steamroom, sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 2, 2008 Author Share Posted February 2, 2008 Fri. 2-1-08 yoga/stretching 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuvers Bench mach. vert. 125lbs(56.7kg) X10 140lbs(63.50kgs)x10 155lbs(70.30kgs)x3 Incline bench press mach. 120lbs(63.50kgs) X10 140lbs(63.50kgs) x8 160lbs(72.57kgs) x3 Tricep Pulldown 55lbs(24.94kgs) 3x10 Lateral raise mach. (delts) 80lbs(36.28kgs) x10,10,8Lying Dumbbell Skullcrushers (Triceps)20lbs(9.07kgs) x1025lbs(11.34kgs) x4Shoulder Shrugs Barbell115lbs(52.16kgs) x10 215lbs(97.42kgs) 2x10jacuzzi, followed by Steamroom Pushups 3x10 sauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 3, 2008 Author Share Posted February 3, 2008 Sat. 2-2-08 Stretching 50 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70 bicycle maneuvers Pull downs rear 110lbs(45.35kgs) 3 x10Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x8 150lbs(68.03kgs) x6Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x8 160lbs(72.57kgs) x5 Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x6Wrist curls (between curl sets)25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x10 jacuzzi,, followed by steamroom, sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 4, 2008 Author Share Posted February 4, 2008 Jacuzzi, 200 Kegelsfollowed by steamroom,Pushups 3x10sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 5, 2008 Author Share Posted February 5, 2008 Mon. 2-4-08 yoga/stretching 50 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 Bicycle Maneuvers Bench mach. vert. 125lbs(56.7kg) x10 140lbs(63.50kgs) x10 155lbs(70.30kgs) x2Incline bench press mach. 100lbs(45.35kgs) X10 120lbs(54.43kgs) x8 140lbs(63.50kgs) x3 Tricep Pulldown 60lbs(24.94kgs) 3x10 Shoulder Shrugs Barbell 215lbs(97.42kgs) 3x10Lateral raise mach. (delts) 80lbs(36.28kgs) x10,8,10Tricep Mach.80lbs(36.28kgs) x1090lbs(40.82kgs) x850 Bicycle Maneuvers jacuzzi, followed by Steamroom Pushups 1x10 200 Kegelssauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 10, 2008 Author Share Posted February 10, 2008 Sat. 2-9-08 Stretching 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuversRowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x10 150lbs(68.03kgs) x6 Pull downs rear 110lbs(45.35kgs) 3 x10Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x10 160lbs(72.57kgs) x6 Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x6 Wrist curls (between curl sets) 25lbs(11.34kgs) X18 35lbs(15.87kgs) x8 jacuzzi,, followed by steamroom, sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 11, 2008 Author Share Posted February 11, 2008 Sun.. 2-10-08 yoga/stretching 50 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 90 Bicycle Maneuvers Bench mach. vert. 125lbs(56.7kg) x10 140lbs(63.50kgs) x10 155lbs(70.30kgs) x5 Incline bench press mach. 120lbs(54.43kgs) x10 140lbs(63.50kgs) x8160lbs(72.57kgs) x3Lateral raise mach. (delts) 80lbs(36.28kgs) 3x10Tricep Pulldown 60lbs(24.94kgs) x10 65lbs(29.48kgs) x1070lbs(31.75kgs) x10Shoulder Shrugs Barbell 215lbs(97.42kgs) 3x10 Jacuzzi, 200 Kegels, 100 Trunktwists.followed by Steamroom Pushups 3x10, 100 Kegels sauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 12, 2008 Author Share Posted February 12, 2008 Mon. 2-11-08 Stretching 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuvers Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x10 150lbs(68.03kgs) x6 Pull downs rear 115lbs(45.35kgs) 2 x10 125lbs(56.69kgs) x8Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x10 160lbs(72.57kgs) x8 Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x6 Wrist curls (between curl sets) 25lbs(11.34kgs) X1030lbs(13.60kgs) x10 35lbs(15.87kgs) x6 50 bicycle maneuvers jacuzzi,followed by steamroom,100 kegels sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 14, 2008 Author Share Posted February 14, 2008 Wen.. 2-13-08 yoga/stretching 50 pelvic tilts (feet on floor behind glutes) 45 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 Bicycle Maneuvers Bench mach. vert. 125lbs(56.7kg) x10 140lbs(63.50kgs) x10 155lbs(70.30kgs) x4 Incline bench press mach. 120lbs(54.43kgs) x10 140lbs(63.50kgs) x6 Lateral raise mach. (delts) 80lbs(36.28kgs) 3x10 Shoulder Shrugs Barbell 235lbs(106.59kgs) 3x10Inclined Dumbell Press 25lbs(11.34kgs) X10 30lbs(13.60kgs) x10 35lbs(15.87kgs) x10 Wrist Curls (reverse) (after each press) Slopily done25lbs(11.34kgs) X10 30lbs(13.60kgs) x10 35lbs(15.87kgs) x8 Dumbbell bench press (held wide at top of press)35lbs(15.87kgs) x1045lbs(18.14kgs) x1045lbs(20.41kgs) x10Tricep Pulldown 70lbs(31.75kgs) x10,10,880 Bicycle Maneuvers Jacuzzi, 100 Kegels, 100 Trunktwists. followed by Steamroom Pushups x10,10.8200 Kegels sauna, and then shower. Link to comment Share on other sites More sharing options...
JW Posted February 15, 2008 Share Posted February 15, 2008 Great work Joe!!! Have you been noticing progress?How is your diet? Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 21, 2008 Author Share Posted February 21, 2008 Wen. 2-20-08 Stretching 40 pelvic tilts (feet on floor behind glutes) 40 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 70 bicycle maneuvers Pull downs rear 110lbs(45.35kgs) 3 x10Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x10 150lbs(68.03kgs) x8Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x10 160lbs(72.57kgs) x8 Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x7 Wrist curls (between curl sets) 25lbs(11.34kgs) X10 30lbs(13.60kgs) x10 35lbs(15.87kgs) x6 50 bicycle maneuvers jacuzzi, 100 trunktwistsfollowed by steamroom, 200 kegels sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted February 21, 2008 Author Share Posted February 21, 2008 Great work Joe!!! Have you been noticing progress?How is your diet?Thanks JWYes I have been making progress. My diet is all over the place.I don't pay that much attention to what I eat, I try to think balanced and don't eat much junkfood.I did add some protein to it and also got some Gemma in the mail today. Link to comment Share on other sites More sharing options...
JW Posted February 22, 2008 Share Posted February 22, 2008 I just completed a 3 week calorie/nutrient counting exercise.I found that my calorie intake is not an issue at all as long as I stay away from junk food.In fact, I think I would be hard pressed to even come close to my maintenance calorie level of 3670.Sounds like you're doing great though! Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 2, 2008 Author Share Posted March 2, 2008 Somebody kick me in the arse for letting go for so long. Sat. 3-1-08 yoga/stretching 45 pelvic tilts (feet on floor behind glutes) 35 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 Bicycle Maneuvers Bench mach. vert. 125lbs(56.7kg) x10 140lbs(63.50kgs) x10 155lbs(70.30kgs) x5 Incline bench press mach. 120lbs(54.43kgs) x9 140lbs(63.50kgs) x4 Tricep Pulldown 70lbs(31.75kgs) x9,7,5 80 Bicycle Maneuvers Jacuzzi, 100 Trunktwists. followed by Steamroom Pushups x10,10.10 300 Kegels sauna, and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 2, 2008 Author Share Posted March 2, 2008 I just completed a 3 week calorie/nutrient counting exercise.I found that my calorie intake is not an issue at all as long as I stay away from junk food.In fact, I think I would be hard pressed to even come close to my maintenance calorie level of 3670.Sounds like you're doing great though!So tell me about your class/ exercise?Going to get back on track.Thanks! Link to comment Share on other sites More sharing options...
JW Posted March 3, 2008 Share Posted March 3, 2008 I just completed a 3 week calorie/nutrient counting exercise.I found that my calorie intake is not an issue at all as long as I stay away from junk food.In fact, I think I would be hard pressed to even come close to my maintenance calorie level of 3670.Sounds like you're doing great though!So tell me about your class/ exercise?Going to get back on track.Thanks! I've been doing mainly weight training ( I do it at home with dumbells and a bench) alternating lower body with upperbody excercises. (1 or 2 rest days a week depending on how I feel)I also play soccer once a week and do 2 other cardio workouts a week. I'm going to resume running again pretty soon.My only problem is that I have to limit running times or my ankles hurt too much. (due to an old injury) Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 4, 2008 Author Share Posted March 4, 2008 Mon. 3-3-08 Stretching 50 pelvic tilts (feet on floor behind glutes) 50 basic crunches Alternating supermans 3x 10sec. each side. Supermans (all limbs) 3x10 sec. 80 bicycle maneuvers Pull downs rear 110lbs(45.35kgs) x10120lbs(54.43kg) X10 130lbs(58.96kgs) x17 Rowing mach. 120lbs(54.43kg) X10 135lbs(61.23kgs) x10 150lbs(68.03kgs) x8 Rowing Mach. #2 (Palms up downward arc) 120lbs(54.43kgs) x10 140lbs(63.50kgs) x10 160lbs(72.57kgs) x8Dumbbell Rear Delt Row25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x10 Dumbell curls (alternating) 25lbs(11.34kgs) X10 30lbs(13.60kgs) X10 35lbs(15.87kgs) x7 Wrist curls dumbell (between curl sets) 25lbs(11.34kgs) X10 30lbs(13.60kgs) x10 35lbs(15.87kgs) x5 Preacher Curls Bench60lbs(27.21kgs) x6jacuzzi, 100 trunktwists followed by steamroom, 200 kegels sauna and then shower. Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 4, 2008 Author Share Posted March 4, 2008 I've been doing mainly weight training ( I do it at home with dumbells and a bench) alternating lower body with upperbody excercises. (1 or 2 rest days a week depending on how I feel)I also play soccer once a week and do 2 other cardio workouts a week. I'm going to resume running again pretty soon.My only problem is that I have to limit running times or my ankles hurt too much. (due to an old injury)Thanks JW but I often don't type enough words to say or ask what I mean. I was asking about your "calorie/nutrient counting exercise"Sorry. But thanks for for your friendship, and some info I was going to search for. Link to comment Share on other sites More sharing options...
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