if your worried about squatting than lunging is a perfect alternate for you...you can still use max wts but the overall load will be less
e.g.
8 rep squat max 300pds
8 rep lune max 40pds in each hand
catch drift??
deadlift variations are very handy too
i would have you doing chest and tricep push ups and you may get away with reverse grip body rows too with your finger...just not fond of machines man
Joesportstalk Journal
Moderators: cassiegose, Boss Man
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Joesportstalk
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- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
You know what, I appreciate the feedback for sure. So I will give some of these a try, it is close to the time change up routine again anyway.swanso5 wrote:if your worried about squatting than lunging is a perfect alternate for you...you can still use max wts but the overall load will be less
e.g.
8 rep squat max 300pds
8 rep lune max 40pds in each hand
catch drift??
deadlift variations are very handy too
i would have you doing chest and tricep push ups and you may get away with reverse grip body rows too with your finger...just not fond of machines man
I will begin on Mon. Dec 3rd and start with new workouts that week.
I like to change routine about every 60 - 90 days so as not to be too burned out etc...
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Sunday day #7 :
Breakfast, Protein shake
Lunch, Nacho chips with melted cheese and salsa
Snack, 100 calorie doritos
dinner, Oh god wife made an incredible pot roast with veggies and potatoes , I ate way to F***ing much food for sure !
Snack, popcorn with butter on it .
Drank 100 oz water today and 1 - 20 oz glass of water
Workout:
30 minutes Stretch and joint rotations.
12 minutes stationary bike level 10
Body weight resistance for curls and chest press 5 X 15 Various moves
Hammer curls with 40 lb dumb bells 2 x 15
Machine shoulder raises 2 X 15 125 lbs
Machine shoulder press 2 X 15 155 lbs
Machine incline press 2 X 15 175 lbs
Back machine for seated rows 2 x 15 225lbs
Machine bench press 2 X 15 215lbs
Triceps 2 x 15 95lbs
Watched Colts get their kicked in one of the worst displays of football I have seen this year !!!!!UGHHH
Breakfast, Protein shake
Lunch, Nacho chips with melted cheese and salsa
Snack, 100 calorie doritos
dinner, Oh god wife made an incredible pot roast with veggies and potatoes , I ate way to F***ing much food for sure !
Snack, popcorn with butter on it .
Drank 100 oz water today and 1 - 20 oz glass of water
Workout:
30 minutes Stretch and joint rotations.
12 minutes stationary bike level 10
Body weight resistance for curls and chest press 5 X 15 Various moves
Hammer curls with 40 lb dumb bells 2 x 15
Machine shoulder raises 2 X 15 125 lbs
Machine shoulder press 2 X 15 155 lbs
Machine incline press 2 X 15 175 lbs
Back machine for seated rows 2 x 15 225lbs
Machine bench press 2 X 15 215lbs
Triceps 2 x 15 95lbs
Watched Colts get their kicked in one of the worst displays of football I have seen this year !!!!!UGHHH
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Tuesday Day # 8
Breakfast, 3 egg omlette with mushrooms, tomato , cheese, spinach.
Snack , protein shake
Lunch, tuna salad sandwich, cheeze it crackers ( reduced fat )
Snack, myoplex carb sense
Dinner, Salad with mixed veggies and reduced fat thousand island dressing
I drank 150 oz water today
Workout:
Stretch for 30 minutes
4 x 25 abs
12 minutes Stationary bike on level 10
Run at 6mph for 10 mins level 0 incline
Walk at 3.5 incline at 3.0 mph for 20 minutes
12 minutes of elliptical on level 10, 9 , 8 dropping down every 2 mins until level 8 then maintaining there .
Jacuzzi for 15 minutes.
Breakfast, 3 egg omlette with mushrooms, tomato , cheese, spinach.
Snack , protein shake
Lunch, tuna salad sandwich, cheeze it crackers ( reduced fat )
Snack, myoplex carb sense
Dinner, Salad with mixed veggies and reduced fat thousand island dressing
I drank 150 oz water today
Workout:
Stretch for 30 minutes
4 x 25 abs
12 minutes Stationary bike on level 10
Run at 6mph for 10 mins level 0 incline
Walk at 3.5 incline at 3.0 mph for 20 minutes
12 minutes of elliptical on level 10, 9 , 8 dropping down every 2 mins until level 8 then maintaining there .
Jacuzzi for 15 minutes.
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Wednesday day # 10
Breakfast, Protein shake
Lunch, Turkey sandwich and an apple
Snack, 4 Home made tacos
dinner 2 Ham and cheese sandwich and cottage cheese with sliced tomato, salad with Newmans light balsamic vinegarette dressing
I drank 100 oz water and 2 20 oz water glasses today
Workout:
Stretch for 30 mins
12 minutes stationary bike on level 10 at 80 rpm
10 minutes on elliptical machine level 10 at an average of 150 rpm roughly
2 x 25 abs
2 X 25 hyperextensions
2 X 15 calves with toes straight
2 x 15 calves with toes outward
2 x 15 calves with toes inward
2 x15 leg extensions 150 lbs
2 x 15 leg curls 150 lbs
2 x 15 adductor 200 lbs
2 x 15 abductor 200lbs
1 x 15 leg press with 490 lbs
10 minutes elliptical at level 10 average 150 rpm roughly
15 minutes Jacuzzi.
Today was a good day, am getting site ready to unleash some sports talk on the world. I plan to start a podcast sports show in early Dec. and hope you all will come to it. Many good things to come in the sports talking world.
Breakfast, Protein shake
Lunch, Turkey sandwich and an apple
Snack, 4 Home made tacos
dinner 2 Ham and cheese sandwich and cottage cheese with sliced tomato, salad with Newmans light balsamic vinegarette dressing
I drank 100 oz water and 2 20 oz water glasses today
Workout:
Stretch for 30 mins
12 minutes stationary bike on level 10 at 80 rpm
10 minutes on elliptical machine level 10 at an average of 150 rpm roughly
2 x 25 abs
2 X 25 hyperextensions
2 X 15 calves with toes straight
2 x 15 calves with toes outward
2 x 15 calves with toes inward
2 x15 leg extensions 150 lbs
2 x 15 leg curls 150 lbs
2 x 15 adductor 200 lbs
2 x 15 abductor 200lbs
1 x 15 leg press with 490 lbs
10 minutes elliptical at level 10 average 150 rpm roughly
15 minutes Jacuzzi.
Today was a good day, am getting site ready to unleash some sports talk on the world. I plan to start a podcast sports show in early Dec. and hope you all will come to it. Many good things to come in the sports talking world.
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Thursday day #11
Breakfast, vegetable and cheese Omlette 3 eggs
Snack, Protein shake
Lunch, chef salad with reduced fat thousand island dressing
Dinner, Salmon cakes and rice with diced tomato and bok choy
Workout:
20 mins stretching and joint rotations
Body weight resistance for curls and chest press 3 X 15 Various moves
Hammer curls with 40 lb dumb bells 2 x 15
Machine shoulder raises 2 X 15 125 lbs
Machine shoulder press 2 X 15 155 lbs
Machine incline press 2 X 15 175 lbs
Back machine for seated rows 2 x 15 225lbs
Machine bench press 2 X 15 215lbs
Triceps 2 x 15 95lbs
Jacuzzi for 15 mins
Today was a stress free day, it was around 80 degrees here in Las Vegas .
I worked on site and did some extra research on different sports and fitness topics.
I went to the football supply store and bought some items for the medical kit for the team. We play on Sunday and I added some helmet hardware and such for spare parts to be on hand.
Breakfast, vegetable and cheese Omlette 3 eggs
Snack, Protein shake
Lunch, chef salad with reduced fat thousand island dressing
Dinner, Salmon cakes and rice with diced tomato and bok choy
Workout:
20 mins stretching and joint rotations
Body weight resistance for curls and chest press 3 X 15 Various moves
Hammer curls with 40 lb dumb bells 2 x 15
Machine shoulder raises 2 X 15 125 lbs
Machine shoulder press 2 X 15 155 lbs
Machine incline press 2 X 15 175 lbs
Back machine for seated rows 2 x 15 225lbs
Machine bench press 2 X 15 215lbs
Triceps 2 x 15 95lbs
Jacuzzi for 15 mins
Today was a stress free day, it was around 80 degrees here in Las Vegas .
I worked on site and did some extra research on different sports and fitness topics.
I went to the football supply store and bought some items for the medical kit for the team. We play on Sunday and I added some helmet hardware and such for spare parts to be on hand.
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Well our intention is to build a combination youtube/myspace type of community driven site and have the aspects of knowledge and news of a total sports and fitness site.swanso5 wrote:what is your sites main pupose? discussion etc??
provide us with more information mate
We want to build something for the fan, the spectator on occassion, and the athlete of all sports to have to call home.
We just started on it a short while ago and figure it will be a Work in progress for quite some time.
we want to link to good forums and other fitness sites as well. we want to talk about anything fitness or sports related in any manner from minor league to home gyms, to pro football etc.... when I get the link section going I will be sure to link here as well. Not trying to spam site here, just trying to be a good member of a site here , but you asked so I wanted to answer. I wont add links here or a sig or anything like that of course unless I am invited too. As far as a mian purpose it is to give the athlete and the fan a voice of their own and a place to show themselves or their friends all about THEIR sport or their activity.
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Thank you I appreciate that. I will of course reciprocate soon and get a links spot on there for you as well.swanso5 wrote:sounds good...
you can adda alink to your site at the bottom of each msg you do like bossman and diana do
You of course can join and create your own profile on the social network aspect at anytime too. ( it is not getting much traffic yet but we will get to that point soon enough once we have the context and content to a good enough posistion to go after some traffic)
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Friday, took today off of exercise resting body.
Breakfast, protein shake
snack, Egg Sandwich
Lunch, turkey sandwich
snack 300 calories worth of cheese balls
Dinner, Clam chowder ( low fat) and left over Salmon cakes wife made .
Pretty good day today gt an hour nap in and tried to get focused for Sundays game . We play a team called the D.O.C.
Breakfast, protein shake
snack, Egg Sandwich
Lunch, turkey sandwich
snack 300 calories worth of cheese balls
Dinner, Clam chowder ( low fat) and left over Salmon cakes wife made .
Pretty good day today gt an hour nap in and tried to get focused for Sundays game . We play a team called the D.O.C.
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Sunday day #14
Had a football game today! unfortunately we lost .
I played well though , I promise some video to come sometime soon of some football highlights .
Great game even though we got beat 14 - 0
Food wise I ate a plate load of Spaghetti after the game. breakfast was protein
And some rice with tomato and egg in it .
Drank an untold amount of water today .
Had a football game today! unfortunately we lost .
I played well though , I promise some video to come sometime soon of some football highlights .
Great game even though we got beat 14 - 0
Food wise I ate a plate load of Spaghetti after the game. breakfast was protein
And some rice with tomato and egg in it .
Drank an untold amount of water today .
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Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
Monday night was Practice night .
We just did some running and walked through some new plays etc...
Conditioning lasted about an hour and consisted of Sprints, agility drills, and stretching.
Breakfast, Protein shake
snack, egg sandwich
lunch, turkey sandwich and 200 calories of doritos
dinner, tilapia, Steamed cabbage, cottage cheese and tomato.
Drank 100 oz of water today.
Did some work on site and tried to get some extra rest for recovery from the Sunday game. Pretty tough on an old man ( 40 ) to get banged around like that and be chipper the very next daay LOL usually takes me a couple days to allow body to recover from all those impacts.
We just did some running and walked through some new plays etc...
Conditioning lasted about an hour and consisted of Sprints, agility drills, and stretching.
Breakfast, Protein shake
snack, egg sandwich
lunch, turkey sandwich and 200 calories of doritos
dinner, tilapia, Steamed cabbage, cottage cheese and tomato.
Drank 100 oz of water today.
Did some work on site and tried to get some extra rest for recovery from the Sunday game. Pretty tough on an old man ( 40 ) to get banged around like that and be chipper the very next daay LOL usually takes me a couple days to allow body to recover from all those impacts.