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Vegan Joe's Progression


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Well have been eating poorly since Having seaweed salad and some tofu dish at the Japanese Rest. for our daughters 27th Birthday. Eating chocolate, sorbet, etc.. Haven't had a salad in a week, or anything worth while. Did make a kidney bean, blackbean, quinoa pepper, onion, garlic, tomato sauce, spice thing tonight for the whole family. I have no doubt that my eating habits help me aquire the cold/flu bug floating around our house. Have been spending my vacation, although not totally down and out, laying around and hanging out. Did turn the heater on today after cleaning it out. Have been going to the gym for orange juice chugging, and sauna bouts, (my idea of a sweatlodge).

Made it to the gym tonight and managed to resist some gravity. Called it a short one as the supersets were making me a little quezzy and lightheaded, so I spent 40 min on the treadmill doing some walking.

 

Thur. 10-30-08

Stretching

5 0pelvic 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

Dumbbell bench press

65lbs(29.48kgs) x8

70lbs(31.75kgs) x6

75lbs(34.01kgs) x4

Dumbell Row

65lbs(29.48kgs) x8

70lbs(31.75kgs) x6

75lbs(34.01kgs) x4

Supersets of

Inclined Benchpress Oly Bar

115lbs(52.16kgs)x8

135lbs(61.23kgs)x5,4

Standing Row

65lbs(29.48kgs) x10

75lbs(34.01kgs) x10

85lbs(38.55kgs) x6

Supersets of

Dumbbelln Curls Setted

35lbs(15.87kgs) x10

40lbs(18.14kgs) x6

45lbs(20.41kgs) x2

Dumbbell Press Setted

35lbs(15.87kgs) x10

40lbs(18.14kgs) x8

45lbs(20.41kgs) x4

Treadmill @ 3.4 For 40 minutes

Steamroom, jumped in 80 Deg. broken jacuzzi,

some long hold count kegels

followed by, sauna

and then shower.

Got a fruit bowl, from the store, ate that and and the left over dinner I had on my dinnerplate.

Have cycled back on creatine and started in taking protein powder (Gemma), because I have had much in a weeks time.

Thanks for reading.

Have a good day or night, or both!

Edited by Vegan Joe
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3 Pullups Didn't attempt 4, intent was to do 3 without jerking, just use smooth form.

During some of workouts I have been going to the bar to attempt pullup, the later into the workout I can't even do one, but I hang there

 

and strain at it. So I think it has been helping.

Sat. 11-02-08

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

Dumbbell bench press

70lbs(31.75kgs) x8

75lbs(34.01kgs) x6

80lbs(36.28kgs) x4

Dumbell Row

70lbs(31.75kgs) x8

75lbs(34.01kgs) x6

80lbs(36.28kgs) x4

Supersets of

Inclined Benchpress Oly Bar

125lbs(56.69kgs)x8

135lbs(61.23kgs)x6,3

Standing Row

75lbs(34.01kgs) x10

85lbs(38.55kgs) x8

95lbs(43.09kgs) x6

Supersets of

Cable Crossovers

65lbs(29.48kgs) x10

75lbs(34.01kgs) x10

80lbs(36.28kgs) x8

Lateral raise mach. (delts)

100lbs(45.35kgs) x10

110lbs(49.89kgs) x6

120lbs(54.43kgs) x4

Supersets of

Dumbbelln Curls Setted

35lbs(15.87kgs) x10

40lbs(18.14kgs) x8

45lbs(20.41kgs) x4

Dumbbell Press Setted

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

45lbs(20.41kgs) x4

Supersets of

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x10

30lbs(13.60kgs) x6

35lbs(15.87kgs) x3

Standing dumbbell Front and Lateral Raises (alternating)

15lbs(6.80kgs) 3x10 (5 front, 5 side)

Supersets of

Side Planks

3x 15 sec. count per side

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

3x20

Steamroom, 200 Kegels

followed by, sauna

and then shower.

Thanks for reading.

Hope you have a good day or night, or both!

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I include kilograms in my workout log, so as to make it easier for the international community to see how much weight I am talking about. Many could probably convert it in there heads, but I imagine there are a few like me who can't, or who would like a more exact comparison.

I would hope that you would cut and paste this somewere (and I don't mean on my private parts, or my forehead, lol), if you like putting you weight amount in you log, and you would like to express it in kilograms also.

I will up date with higher weights in the future.

 

5lbs(2.26kgs) x

10lbs(4.53kgs) x

15lbs(6.80kgs) x

20lbs(9.07kgs) x

25lbs(11.34kgs) x

30lbs(13.60kgs) x

35lbs(15.87kgs) x

40lbs(18.14kgs) x

45lbs(20.41kgs) x

50lbs(22.68kgs) x

55lbs(24.94kgs) x

60lbs(27.21kgs) x

65lbs(29.48kgs) x

70lbs(31.75kgs) x

75lbs(34.01kgs) x

80lbs(36.28kgs) x

85lbs(38.55kgs) x

95lbs(43.09kgs) x

100lbs(45.35kgs) x

110lbs(49.89kgs) x

120lbs(54.43kgs) x

125lbs(56.69kgs) x

130lbs(58.96kgs) x

135lbs(61.23kgs) x

140lbs(63.50kgs) x

145lbs(65.77kgs) x

150lbs(68.03kgs) x

155lbs(70.30kgs) x

160lbs(72.57kgs) x

165lbs(74.84kgs) x

170lbs(77.11kgs) x

175lbs(79.37kgs) x

180lbs(81.64kgs) x

185lbs(83.91kgs) x

190lbs(86.18kgs) x

195lbs(88.45kgs) x

200lbs(90.71kgs) x

 

Hope you don't think me oppressive for suggesting this.

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Last night

Wen. 11-05-08

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

Dumbbell bench press

75lbs(34.01kgs) x8

80lbs(36.28kgs) x6

85lbs(38.55kgs) x4

Dumbell Row

75lbs(34.01kgs) x8

80lbs(36.28kgs) x6

85lbs(38.55kgs) x4

Supersets of

Dumbell Flys Bench

25lbs(11.34kgs) x10

30lbs(13.60kgs) x8

35lbs(15.87kgs) x4

Standing Row

75lbs(34.01kgs) x10

85lbs(38.55kgs) x8

95lbs(43.09kgs) x6

Supersets of

Inclined Benchpress Oly Bar

135lbs(61.23kgs)x6,5,3

Shoulder Shrugs Dumbells

75lbs(34.01kgs) x10

80lbs(36.28kgs) x8

85lbs(38.55kgs) x6

Supersets of

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) x6

180lbs(81.64kgs) x4

Supersets of

Pull downs Front

140lbs(63.50kgs) x10

160lbs(72.57kgs) x6,4

Lateral raise mach. (delts)

100lbs(45.35kgs) x10

110lbs(49.89kgs) x8

120lbs(54.43kgs) x4

Supersets of

Dumbbelln Curls Setted

35lbs(15.87kgs) x10

40lbs(18.14kgs) x6

45lbs(20.41kgs) x2

Dumbbell Press Setted

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

45lbs(20.41kgs) x4

Supersets of

Cable Crossovers

65lbs(29.48kgs) x10

75lbs(34.01kgs) x10

80lbs(36.28kgs) x8

Pulldowns Cable Rear

100lbs(45.35kgs) x10

110lbs(49.89kgs) x6

120lbs(54.43kgs) x4

Supersets of

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x10

30lbs(13.60kgs) x6

35lbs(15.87kgs) x4

Standing dumbbell Front and Lateral Raises (alternating)

15lbs(6.80kgs) 3x10 (5 front, 5 side)

Supersets of

Cable Reverse Curls

50lbs(22.68kgs) x8

55lbs(24.94kgs) x6

60lbs(27.21kgs) x4

Tricep Cable Pulldowns

75lbs(34.01kgs) x10,8,6

Steamroom, 200 Kegels

followed by, sauna

and then shower.

Thanks for reading.

Hope you have a good day or night, or both!

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  • 2 weeks later...

Well Tomorrow came today.

Made it to the gym tonight.

Will fill in all the details later.

Actually did some dead lifts.

225lbs (102.06kgs) x2,5

Didn't want to let my testosterone run away with me as I didn't have a weight belt or a jock.

LOL Will see if I feel it tomorrow.

Edited by Vegan Joe
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Tue. 11-18-08

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

Approx 30min Treadmill @3.5

Supersets of

Dumbbell bench press

65lbs(29.48kgs) x8

70lbs(31.75kgs) x6

75lbs(34.01kgs) x4

Dumbell Row

65lbs(29.48kgs) x8

70lbs(31.75kgs) x6

75lbs(34.01kgs) x4

Supersets of

Inclined Benchpress Oly Bar

125lbs(56.69kgs)x8

135lbs(61.23kgs)x6

145lbs(65.77kgs) x3

Standing Row

75lbs(34.01kgs) x8

85lbs(38.55kgs) x6

95lbs(43.09kgs) x4

Approx 15min. Treadmill @3.5

Supersets of

Dumbbell Curls Setted

35lbs(15.87kgs) x10

40lbs(18.14kgs) x6

45lbs(20.41kgs) x4

Dumbbell Press Setted

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

45lbs(20.41kgs) x4

Deadlift Olybar

225lbs(102.06kgs) x2

Supersets of

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x10

30lbs(13.60kgs) x6

35lbs(15.87kgs) x3

Wrist Curls

25lbs(11.34kgs) x12

30lbs(13.60kgs) x8

35lbs(15.87kgs) x6

Deadlift Olybar

225lbs(102.06kgs) x5

Steamroom,

followed by, sauna, 100 Kegels

and then shower.

Thanks for reading.

Hope you have a good day or night, or both!

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Well tomorrow I'll be 55 years of age. I didn't quite reach my goal, but I have been reaching for the plate lately. I started off for the gym this morning with my gym bag in hand, and ended up at Whole Foods buying a Vegan B-cake.

Will rededicate myself after tomorrow, setting some goals for year's end. I won't be taking any creatine or much protein powder, and might not take any at all after I run out. Will focus my energies on a more solid diet. Solid meaning well rounded. I am thinking about my routine, and whether I should change it up by adding more cardio and leg work, or what have you. Will be trying different things and hope to have things worked out to start the New Year.

Thanks for reading.

Wish you a Happy Thanksgiving, or wonderful day, how ever you spend it.

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Tue. 12-02-08

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

3 pullups

6 dips

2 chinups

4 dips

1 chinup

2 dips

20 pushups

15min treadmill @3.5

15 pushups

2 pullups

2 dips

1 chinup

Super set following two

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

x20,20,15

Side Planks 3x 15 min.

15 min stairmaster

level 3,4,5

heart rate around 140bpm ending at 170bpm

10 pushups

jacuzzi, 50 trunktwists,

Steamroom,

100 kegels followed by, sauna

and then shower.

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Well Wen. 12-03-08 I woke up with a killer sore thoat. I went to work dealing with the sweats and chills. I drank gallons of orange juice, and in the evening I went to the gym and sat in the jacuzzi, steamroom, sauna for some were around 2 hours drinking and sweating. This morning I woke up with some aches and muscle pains. went to work, and then to the gym this evening, I could still feel soreness from my workout on Tue. I', sure the cold/flu had something to do with that so I jsut did some stair stepping and treadmill for about a half hour. Then back to drinking and sweating. So I hope to have kicked it by tomorrow as I have the next three days off.

Thanks for reading.

Hoping you have a wonderful everything!

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Gnna pass again tonight.

While going to bed last night I got a slight pull in my lower

sacrospinalis:

 

So rather than jerk some weights around and possibly tweek it. I'll probably go for the sweating/orange juice routine to finally kill this bug.

 

 

http://www.exrx.net/Graphics/ErectorSpinae.gif

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Well just another night at the sweat lodge.

Friday night while driving and yawning I got a charley horse in the muscles under the front of my chin. Dang it locked up and hurt so much I nearly had to pull over, pushing and massaging it with my fingers it finally relaxed. I can't remember anything hurting that much in awhile. Last night I woke up with a charley horse in my left hamstring. got up and downed two bananas, and some other eats while I was walkinging it out. Illness has been going quite well, not that much under the weather just muscle cramps and soreness. Seem to be getting over it right nicely now though.

Anxious to give gravity a battle.

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Wen. 12-10-08

Stretching

50 pelvic tilts (feet on floor behind glutes)

50 basic crunches

Alternating supermans

3x 10sec. each side.

Supermans (all limbs)

3x10 sec.

40 bicycle maneuvers

Supersets of

Dumbbell bench press

65lbs(29.48kgs) x8

75lbs(34.01kgs) x6

85lbs(38.55kgs) x4

Dumbell Row

65lbs(29.48kgs) x8

75lbs(34.01kgs) x6

85lbs(38.55kgs) x4

Supersets of

Inclined Benchpress Oly Bar

125lbs(56.69kgs) x8

135lbs(61.23kgs) x3,3

Standing Row

75lbs(34.01kgs) x8

85lbs(38.55kgs) x6

95lbs(43.09kgs) x4

Approx 15min. Treadmill @3.7

Supersets of

Pull downs front

120lbs(54.43kgs) x8

140lbs(63.50kgs) x5

Rowing Mach. #2 (Palms up downward arc)

140lbs(63.50kgs) x8

160lbs(72.57kgs) x6

15 min stairmaster

level 3,4,5

heart rate ending at 160bpm

Supersets of

Dumbbell Curls Setted

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

45lbs(20.41kgs) x3L, 1R

Dumbbell Press Setted

35lbs(15.87kgs) x8

40lbs(18.14kgs) x6

45lbs(20.41kgs) x4

Supersets of

Lying Tricep Extension Dumbells

25lbs(11.34kgs) x10

30lbs(13.60kgs) x6

35lbs(15.87kgs) x3

Standing dumbbell Front and Lateral Raises (alternating)

12.5lbs(5.66kgs) 3x10 (5 front, 5 side)

Jacuzzi, 100 Trunktwists

Steamroom, 200 Kegels 10 Long Count

followed by, sauna,

and then shower.

Thanks for reading.

Wishing you Holiday Spirit everyday.

Edited by Vegan Joe
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