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 Post subject: Re: a new start
PostPosted: Tue Jul 29, 2008 8:33 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
Received a Weight Watchers Conair scale for my birthday. This morning it read: 207.9 lbs, 60 lbs bf (28.9%), water 51.8%, bone 7.4%

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 Post subject: Re: a new start
PostPosted: Sat Aug 02, 2008 10:29 am 
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Elephant
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Posts: 1165
Location: Cleveland, Ohio
My trainer Karl put me on this easy starting program:
Incline DB press 18#x12x2
Flat db flies 18#x12x2
1 arm db rows 18#x12x2
bb curls 55x12x2
db tricep kickback 11x12x1
standing military press 35x10x1

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Last edited by John V on Mon Aug 04, 2008 1:02 pm, edited 1 time in total.

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 Post subject: Re: a new start
PostPosted: Sat Aug 02, 2008 1:09 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
Forgot to post my 1st lifting session from 2 days ago. (Thurs)
incline bench press 75#x10,x8,x8
incline db flys 18#x12x3
ribcage extensions 18#x10x2
clean & press 75#x1
standing military press 55#x10,x8,x6
db curls/rev 18#x13x3

Today's lifting left me helpless to resist a little run, 1 mile in 10 mins. 50 yd. strides 2x in lap 4 and a 5th cool down lap. Stretches before and more after, 20 slow and 20 faster bicycle crunches. My hip wasn't silent about the event and seems a tad resentful right now. I couldn't wait to run one more day.

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 Post subject: Re: a new start
PostPosted: Mon Aug 04, 2008 1:02 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
Hip hurt a little yesterday, better today.

incline db press 21#x12x2
flat db flys 21#x12x2
1 arm db rows 21#x12x2
bb curls 55#x12x2
db kickback 17#x12x1
stand mil press 45#x12x2

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 Post subject: Re: a new start
PostPosted: Tue Aug 05, 2008 8:24 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
Tues am
:(
210.9#, 62.2#bf (29.5%), 51.4% water, 7.4% bone

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 Post subject: Re: a new start
PostPosted: Wed Aug 06, 2008 4:25 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
incline db press 21#x12x2
flat db flys 21#x12x2
1 arm db rows 21#x12x2
bb curls 55#x12x2
db kickback 12.5#x12x2
stand mil press 45#x12x2

Starting to get in the groove of lifting. Resolve to wait until the hip is totally healed before running again. Have to defeat my arch nemesis the late night snack.

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 Post subject: Re: a new start
PostPosted: Thu Aug 07, 2008 5:46 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Have you tired non-caffeinated green-tea at your last meal or halfway from your last meal to bed time? It's suppose to have an appetite suppressant. It might ease your battle with the late night munchies.

Anyway man, keep up the str training...I've been hitting mine pretty hard and loving the results. It seems to be even better than my cardio results, but it's probably a combo of the two.


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 Post subject: Re: a new start
PostPosted: Mon Aug 11, 2008 7:48 am 
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Elephant
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Joined: Sat Mar 31, 2007 8:51 am
Posts: 1106
Location: Ottawa
Hey John, how's your training going?


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 Post subject: Re: a new start
PostPosted: Mon Aug 11, 2008 1:34 pm 
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Elephant
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Posts: 1165
Location: Cleveland, Ohio
Walked several hours at the Midwest Reggae Fest this weekend, some in flip flops, some in boots, and danced a little bit too. Slipped and strained my left hamstring a little.

Ran a mile today! (walked 2/4 ml, too)Hip seems 98%, though the hamstring hurt a tiny bit. Stretched, walked a lap, ran 4, then cooled off for a lap, then stretched again.

Then:
incline db press 23.5x12x2
flat db flys 23.5x12x2
1 arm db row 23.5x12x2 (both sides)
bb curl 55x12x2
db kickback 12.5x12x2
stand mil press 45x12x2

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 Post subject: Re: a new start
PostPosted: Tue Aug 12, 2008 6:59 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
Scale said 210.2#, 61.1# bf 29.1%, 51.7% h2o

No complaint from the hip!

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 Post subject: Re: a new start
PostPosted: Tue Aug 12, 2008 3:09 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Go Johnny go, go, go. Johnny be good!

How was Reggae Fest? We just had a Bluegrass Festival here in Alaska. Now talk about a green time had by all. =) Also tons of music and local bands playing. No one big since it's out in the boonies and getting out there is moreorless a bear. (lol get it bear...alaska.) Ok, time for me to eat something.


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 Post subject: Re: a new start
PostPosted: Tue Aug 12, 2008 5:10 pm 
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Elephant
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Posts: 1165
Location: Cleveland, Ohio
The weather, venue and crowd were all very good. Midnite Band from USVI was best, though Yellowman was great, Barres Hammond was rained out. Rastaman vibration, yeah, positive!

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 Post subject: Re: a new start
PostPosted: Wed Aug 13, 2008 2:50 pm 
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Elephant
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Location: Cleveland, Ohio
Stretched, walked a lap, ran four with 50 yds strides 2x in lap 4, then cooled down with another lap. The mile was about 11 minutes and my hr stayed in the 150s except for the strides, which bumped the pulse up to about 160. Afterwards a little stretching again, which the rain interrupted.

The left hip is almost 100%. The left ham string is a little worse then two days ago, but not really bad. My left elbow has smarted a tiny bit for a couple of days, so I'm going to baby it and wait to lift until tomorrow, or the next day.
What a wimp. :roll:

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 Post subject: Re: a new start
PostPosted: Wed Aug 13, 2008 7:52 pm 
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Elephant
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Posts: 1165
Location: Cleveland, Ohio
Decided my elbow didn't hurt that much.

incline db press 26#x13x2
flat db fly 26#x13x2
1 arm db row 26#x13x2
alt incl db curls 26#13x2
db kickback 12.5#x13x2
false grip rev bb curl 35x12x2
stand mil press 45#x13x2
slow bicycle crunch 30, 20, 20

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 Post subject: Re: a new start
PostPosted: Fri Aug 15, 2008 7:06 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1165
Location: Cleveland, Ohio
It was surprising my left ham was so tight when I started to stretch before running and shocking to see that I had a large black, purple and green injury under my thigh in the half foot from the knee up. It obviously is old from the colors. No wonder I was feeling a little something there throughout the week. It looks like I got kicked by a donkey. All I remember is a bit of an accidental splits which tugged the ham when I slipped on some clutter a week ago today.

It was hard to slow my pace enough to keep my hr under 160. I wanna go fast! I stretched a bit, walked a lap, ran 4, then walked 1 more. I didn't even check the time. I'd been planning to make this my long run, but I thought I should keep an eye on the newly discovered injury. What next?

The lifting is certainly having some positive results. My form is getting better and I'm obviously stronger then a couple of weeks ago. It makes me want to lose the next 20# quicker so I can see better what's going on under the blubber.

incl db press 26x13x2
flat db flyes 26x13x2
1 arm db row 26x13x2
alt incl db curls 26x13x2
false grip rev bb curl 35x13x2
db kick back 12.5x13x2
stand mil press 45x13x2
slow bicycle crunches 32, 22, 22

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