a new start

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Derek
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Re: a new start

#631 Postby Derek » Sun Jul 03, 2011 9:30 am

Nice job John, working hard! How is all the unilateral training working for you? I integrate a lot of it when I'm working on definition.
Check out our nutrition and training blog, http://veganmuscleandfitness.com

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John V
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Re: a new start

#632 Postby John V » Sun Jul 03, 2011 12:28 pm

Thanks Derek. I sure felt yesterday's workout, and still do! I like the new work outs, with plenty of 1 arm stuff. I just need to get back to a higher frequency of gym visits.
an evolving primate

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John V
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Re: a new start

#633 Postby John V » Wed Jul 06, 2011 9:40 pm

HS 1 arm bench 57sx9,8,6
1 arm db c&p 40x15,15,15
Hammer curls 35x12,12,12
DB concentration curls 25x12,11,10
Flat 1 arm bench press 40x15,15,15
an evolving primate

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John V
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Re: a new start

#634 Postby John V » Sun Jul 10, 2011 6:19 pm

HS 1 arm bench 57sx8,9,8
DB concentration curls 25x15, 30x8,8
Arnold press 30sx10,8,9
False grip reverse curls 70x10,7,10
HS crunch 70x20,15,10
an evolving primate

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John V
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Re: a new start

#635 Postby John V » Mon Jul 11, 2011 10:07 pm

The scale read 220 today. I controlled my palette.
Treadmill
2.5 ml @ 4 mph
.5 ml @ level 5 hr150, 1 ml @ level 4 hr150s, 1 ml @ 0  hr 140s 
3 min cool down 
2.66 total mls 41m 43s
an evolving primate

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John V
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Re: a new start

#636 Postby John V » Tue Jul 12, 2011 10:21 pm

Went on my old 2 ml sidewalk route through the neighborhood. I underestimated the toll of yesterday's elevated treadmill on my fat ass. My pendulous gut swang its weight side to side with each trudge. My feet felt like bricks were attached and my hips ached as if I carried an imaginary backpack fullof books. Within 100 yards I had second thoughts.
I slowly jogged 1.5 mls then struggled to walk up the slight incline of the last 1/2 ml.
Got home at 11 pm.
2mls in 30 mins
an evolving primate

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John V
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Re: a new start

#637 Postby John V » Thu Jul 14, 2011 3:08 pm

Increased protein, eliminated night gorge, reduced calories.
Flat bench flies 35sx15,40sx15,15
Hammer curls 30sx15, 35sx15,15
Arnold press 25sx15,11,11
False grip reverse curls 60x15,15,8
1 arm c&p 35x15,8,8
an evolving primate

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John V
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Re: a new start

#638 Postby John V » Mon Jul 18, 2011 8:44 pm

Saturday
30sx15, 35sx15, 40sx15
DB c&p 35x15, 40x15,15
Treadmill 3.5 mph L5 1ml 17m10s  4m cooldown 1.15 m 21m19s
5 workouts last week!
an evolving primate

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John V
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Re: a new start

#639 Postby John V » Sun Jul 24, 2011 9:16 pm

1 arm db bench press 40x15, 45x15
Arnold press 25sx15, 30sx10
Concentration curls 25x15, 30x8
HS crunch 75x20, 90x7
Life fitness recumbent bike 10 min 3.6 ml 144 hr target 3 min cool down 4.68ml 13 min
an evolving primate

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John V
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Re: a new start

#640 Postby John V » Tue Jul 26, 2011 8:58 pm

DB c&p 40x15, 45x15,15
Hammer curls 35sx15, 15,  15
1 arm db bench press  45x15, 10, 10
HS crunch 75x15, 10, 10
an evolving primate

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John V
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Re: a new start

#641 Postby John V » Sun Jul 31, 2011 4:07 pm

DB c&p 40x15, 50x7
False grip reverse curl 60x15, 70x15
1 arm bench press 40x15, 45x14
Recumbent bike 4.35 ml 12m 144 hr target 70s rpm 3 m cooldown
5.41 ml in 15m4s
an evolving primate

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John V
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Re: a new start

#642 Postby John V » Tue Aug 02, 2011 8:45 pm

Recumbent bike 10 min 3.6 mls 144 hr 3 min cooldown
Flat bench flyes 35sx15, 40sx15
Concentration db curl 25x15, 30x9
Arnold press 25sx15, 30sx10
HS crunch 75x15, 85x11
an evolving primate

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John V
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Re: a new start

#643 Postby John V » Sun Aug 07, 2011 7:39 pm

DB c&p 45x15, 15, 15
Concentration curls 25x15, 11, 9
an evolving primate

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John V
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Re: a new start

#644 Postby John V » Wed Aug 10, 2011 10:45 pm

Image
It's been 3 years since I started lifting and keeping this log at VBB! I hung for a moment with my hero tonight. (see above)
Then I had to sweat up my new tshirt.
DB c&p 45x15, 50x8,6
1 arm DB bench press 45x15, 50x10,10
concentration curls 25x15, 30x8,6
Image
an evolving primate

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John V
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Re: a new start

#645 Postby John V » Tue Aug 16, 2011 11:28 am

Monday
Hammer curls 30sx15,15,15, 35sx15,9
Flat bench Flyes 30sx15,15,15 35sx15,15
HS crunch 70x20, 60x15, 50x10, 40x10, 30x10
an evolving primate


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