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 Post subject: Re: a new start
PostPosted: Fri Dec 12, 2008 12:36 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1138
Location: Cleveland, Ohio
My new gym opened today!!!
After 6 1/2 weeks of not lifting I played with the hammer strength machines:
bench press, shoulder press, leg press, seated calf raises, lat pull downs, v squats, lateral low row, preacher curls. Then I did 7 minutes on the eliptical machine. The gym is huge, with tons of new equipment, and it was almost empty.
My diet should improve now that I'll exercise regularly. I digressed into late-night binging. Just had my first protein shake in many years.

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 Post subject: Re: a new start
PostPosted: Sat Dec 13, 2008 4:30 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
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Location: Anchorage, AK (Alaska)
Woot! The gym's open. Today I actually took my time and surveyed all the machines instead of just hitting the free weights, lifting, cardio then adios. I bet they have tons and tons of nice stuff there.

How did you like the elliptical? Any issues with the mount or dismount?

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 Post subject: Re: a new start
PostPosted: Sat Dec 13, 2008 4:44 pm 
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Elephant
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Posts: 1138
Location: Cleveland, Ohio
Did 25 mins on the eliptical, (which I love) no problem! Then I tried the Lifecycle ab machine 50x20 and 70x15, then hs crunch machine 30x15, then 25 mins on the recumbent bike. My age and weight makes 137 the target hr chosen by the lifecycle cardio machines, which is lower than I was training at when I was running this Summer and using 151 as my target. 137 is deceptively effortless, but I'll hang there for a while. I was worried about my sore calf, knee and elbow, but they seem happy and less stiff. My metabolism is roaring to life and I must resist going back to the gym tonight, so as to be ready for a real Hammerstrength session tomorrow morning. Yesterday I started using 1/3 cup of Naturade veg protein a day. :D

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Last edited by John V on Sun Dec 28, 2008 10:41 pm, edited 1 time in total.

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 Post subject: Re: a new start
PostPosted: Sun Dec 14, 2008 2:56 pm 
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Elephant
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Location: Cleveland, Ohio
Went around the room and got familiar with all the Hammerstrength machines. Here are the order and numbers I started with, having little idea where I should start. I'd be glad for input regarding the order I do them in, etc.
bench 90x12
incline bench 90x11
shoulder press 50x12
low row 50x12
leg press 90x12
seated calf raises 70x12
front lat pulldown 90x12
v squat 90x12, then 12 the right way :oops: , going lower (note: safety off!) These slammed me.
crunch 15x25
lifecycle eliptical 35 mins in the 140s hr mostly
high row 50/50x12 (each side)
decline bench press 40/40x12

I'm glad my leg injuries have loved the workouts. My elbow disallowed the HS preacher curls and even standing db curls hurt.

I bought a membership for my 12 yo daughter today ($6 a month fixed, no contract!)

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 Post subject: Re: a new start
PostPosted: Sun Dec 14, 2008 4:21 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
Sounds like you're all ready to kick some bootay. Go for it!

Also, for 6 dollars a month, can I be your daughter too? :lol:

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 Post subject: Re: a new start
PostPosted: Mon Dec 15, 2008 2:41 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Saa-weet! The only advise I can give on any full body routine is to make sure you aren't hitting similar muscle groups back to back. Just to allow for proper rest in between exercises. For instance something more like:

flat bench
squat
incline bench
leg press
shoulder press
low row
seated calf raises
front lat pulldown
crunch
high row
decline bench press

Now if you were looking to do something more like a circuit then I'd say group them together, but you're going to get fatigued quickly. Note you'd be in and out of the gym quite fast doing something similar to this.

squat

incline bench
flat bench
decline bench press

leg press
seated calf raises

low row
front lat pulldown
high row

shoulder press

crunch

cardio

Anyway this early into the new gym, you're taking the right approach. Have fun, check out all the equipment and relax.

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 Post subject: Re: a new start
PostPosted: Tue Dec 16, 2008 4:54 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1138
Location: Cleveland, Ohio
Hammerstrength:
Squats 100x8
leg press 140x8
seated calf raises 90x10
bench 95x10
incline bench 95x12
decline bench 45/45x8
high row 55/55x12
low row 90x10
shoulder press 45/45/12
front pull downs 50/50x12
crunch 25x25

35 mins eliptical mostly in the 140s HR

I was still sore from the squats two days ago, and today's kicked my butt.

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 Post subject: Re: a new start
PostPosted: Thu Dec 18, 2008 5:52 pm 
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Elephant
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Location: Cleveland, Ohio
Decided to split hammerstrength upper and legs.
bench 95x12
incline bench 100x10
decline bench 45/45x9
front pulldown 55/55x12
shoulder press 45/45x12
low row 90x12
high row 60/60x9
crunch 30x20
eliptical 40 mins
stretches

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 Post subject: Re: a new start
PostPosted: Sun Dec 21, 2008 2:08 pm 
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Elephant
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Posts: 1138
Location: Cleveland, Ohio
It was hard to miss two days at the gym, but work dictated that.

I jumped off the scale this morning when it said 218 something, tiptoed back on and got a 217+ reading but jerked my gaze away before I could read the fat # or %!!!

Last night I went to a vegetarian meetup down in Akron at Chrissie Hynde's vegan restaurant VegeTerrarian. Ironically, she served me my fried eggs in Kent, OH. when I was a lacto-ovo-vej in the 70s. It was pricey, but elegantly delicious, and actually satiated me for a while.

today's hammerstrength machines:
bench 50/50x10
incline 50/50x11
decline 45/45x9
front pull down 60/60x11
shoulder press 50/50x9
low row 50/50x11
high row 60/60x11
dared to try some light alternating dumbbell hammer curls and it didn't seem to aggravate my nagging left elbow that still remembers the straight bb curls of months ago 22.5x20 (10&10)
HS crunches 20x35
eliptical 45 minutes mostly in the upper 130s HR


Happy Solstice! The Light returns. No wonder we worshipped the Sun until recently. It is 99%+ of the mass in our solar system. :D

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Last edited by John V on Tue Dec 23, 2008 10:31 pm, edited 2 times in total.

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 Post subject: Re: a new start
PostPosted: Sun Dec 21, 2008 2:30 pm 
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Elephant

Joined: Mon May 23, 2005 11:05 pm
Posts: 2651
Looking good! Too funny on the scale :D ..... gotta try the tip toe technique lol


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 Post subject: Re: a new start
PostPosted: Tue Dec 23, 2008 10:18 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1138
Location: Cleveland, Ohio
Hammerstrength
bench50/50x11
incline 50/50x11
decline 45/45x9
front pulldown 60/60x12
shoulder press 50/50x10
low row 50/50x12
high row 60/60x12
hammercurls 22.5x12 (elbow not happy)
Hs crunch 40x20

eliptical 50 mins around 140 hr

been stretching for 10 min after cardio to cool down

:reindeer:

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 Post subject: Re: a new start
PostPosted: Tue Dec 23, 2008 10:25 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
Happy solstice to you too. Here comes the sun :)

Great to see your workouts posted. :boxer:

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 Post subject: Re: a new start
PostPosted: Fri Dec 26, 2008 6:55 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1138
Location: Cleveland, Ohio
Hammerstrength
bench55/55x8
incline 55/55x10
decline 45/45x10
front pulldown 70/70x8
shoulder press 50/50x10
low row 60/60x10
high row 65/65x9
hammercurls 22.5x13 (elbow still not happy)
Hs crunch 45x15

eliptical 50 mins mostly at low 140s hr

stretch for 10 min after cardio to cool down

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 Post subject: Re: a new start
PostPosted: Sun Dec 28, 2008 10:19 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1138
Location: Cleveland, Ohio
My 12 yo daughter did the same Hammerstrength circuit as I did today, (with little or no added weight) though she couldn't do any HS crunches. She then played around on the bike, eliptical and tread mill for half an hour. I'm hoping she'll want to come to the gym with me at least a couple of times each week. She's 5'7" 145# and was 36# at 6 months. She's been a dancer and swimmer for many years.

Here are my HS numbers
bench55/55x8
incline 55/55x12
decline 45/45x12
front pulldown 70/70x9
shoulder press 50/50x12
low row 60/60x11
high row 65/65x12
hammercurls 22.5x13 (elbow still hurts)
Hs crunch 45x15

eliptical 45 mins mostly around 137 target hr

stretch for 5 min cool down

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Last edited by John V on Sun Dec 28, 2008 10:30 pm, edited 1 time in total.

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 Post subject: Re: a new start
PostPosted: Sun Dec 28, 2008 10:23 pm 
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Site Admin
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Posts: 21035
Location: Austin, TX
Wow, your daughter sounds like an awesome athlete! That must be so cool to train with her! I trained with my brother over the holidays and it was very cool for me.

All the best!

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