the VANWAGON express blogspot.: February 2011

Thursday, February 17, 2011

*LISTEN - Coming to a radio near you...Weekend Playlist.

Thursday, February 10, 2011

Feb. 10th (Thursday) - Vanimo Workout Log.

GOOD MORNING EVERYONE!!!

POST-WORKOUT

15 grams protein

Carbs

Jack3d (1.5 scoop)

Water

7-10 min. Warm-up

4 sets of 10 reps - Squat (275 lbs.) (1-2 min. rest MAX)

4 sets of 10 reps - Bench Press (195 lbs.) (1-2 min. rest MAX)

3 sets of 20 reps - Alternating Lunges Left/Right (45 lbs.) (1-2 min. rest MAX)

3 sets of 10 reps - Dumbbell Press (65 lbs.) (1-2 min. rest MAX)

50 reps as many sets as it takes - (bodyweight)

POST-WORKOUT

30 grams Protein

GNC Pro Performance AMP Creatine 189

Super Cissus

Water

Wednesday, February 9, 2011

Feb. 9th (Wednesday) - Vanimo Workout Log - ABs/Cardio

Pre-workout

15-20g Protein

Water

*Some type of energy drink if needed

10-15 min warm-up on the Elliptical (1.5-2 miles)

Regular Plank & Side Plank Circuit

Hold Regular Plank for 1 min

then switch to Right Side Plank for 30 sec.

then switch to Left Side Plank for

30 sec.

Do this for 6 mins. straight

3-4 sets - Ball Planks (Hold for 1 min.) 

3-4 sets of 20-25 reps - Leg Raises

5-10 mins on the Rowing Machine (1000-2000 meters)

POST-WORKOUT

30 grams Protein

GNC Pro Performance AMP Creatine 189

Water

Tuesday, February 8, 2011

Feb. 8th (Tuesday) - Vanimo Workout Log.

PRE-WORKOUT

20 grams of Protein

Jack3d (1.5 scoop)

Water

4 sets of 10 reps - Deadlift (295 lbs.) (1-2 min. rest MAX)

3 sets of 15 reps - Pull-ups (body weight) (1-2 min. rest MAX)

3 sets of 10 reps - Single arm dumbbell rows (85 lbs.) (1-2 min. rest MAX)

4 sets of 25 reps - Lower back extensions (body weight) (1-2 min. rest MAX)

3 sets of 50 reps - Alternating dumbbell curls. (25 reps each arm) (25 lbs. Dumbbells)
(1-2 min. rest MAX)

POST-WORKOUT

30 grams Protein

GNC Pro Performance AMP Creatine 189

Super Cissus

Water

Monday, February 7, 2011

*READ - Weekend Recap. (Feb. 4th thru Feb. 6th)

Happy Monday everyone! It was a very eventful and fun weekend for me. Let's see...on Friday I started off my night watching some fireworks, then I went to "First Fridays" with Vance and Charvis...this was only the second or third time I've been to "First Friday," we ended up hanging out at "The Venue." It was fun…we’ll just leave it at that…then I ended up eating at “Sorabol” with AnnAnn and Mistah LAU!

Saturday: Woke up late around 10:30am….went to 24hr Fitness and got a GOOD workout! I recently started taking “Jack3d” again…anyways…Kaiks picked me up around 3ish…and we headed to Bron’s house to watch UFC 126…1 out of all my picks actually won. Sad sad sad….so we ended going to Shokudo to hang out with Ann at the bar. I met some new people…”K-pop Kelly” and “Sweet D.” Very very very fun people! Drank some wine…then went home and passed out.

Sunday: Woke up late again J around 11am. I figured I could get all my errands done quick because everyone was watching the Super bowl. Gas, Groceries, and bought a new couch! I got home in time to catch the Second half of the Super bowl…it was a great game. All in all it was a great weekend…Now back to work. PICTURES BELOW.