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 Post subject: Re: a new start
PostPosted: Sun Aug 17, 2008 11:45 am 
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Elephant
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Posts: 1127
Location: Cleveland, Ohio
Didn't run today just because I'm getting too enthusiastic and want to resolve this hamstring issue. I added some leg curls and extensions to my lifting. My form is still improving and the muscles seem somewhat trained. The lifting and running really motivates me to control my palette, and I'm doing much better, but aren't where I'm aiming yet.

* each side

incl db press 26#x13x2
flat db flyes 26#x13x2
1 arm db row 26#x13x2*
alt incl db curl 26#x13x2*
false grip rev bb curl 35#x13x2
db kickback 12.5#x23x2*
stand mil press 45#x13x2
1 leg extension 10#x30x2*
1 leg curl 10#x30x2*

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 Post subject: Re: a new start
PostPosted: Tue Aug 19, 2008 6:29 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1127
Location: Cleveland, Ohio
Tues morn
209.4# , 60.9# bf (29.1%) 51.7 h2o

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 Post subject: Re: a new start
PostPosted: Tue Aug 19, 2008 4:57 pm 
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Elephant
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Posts: 1127
Location: Cleveland, Ohio
Giving the legs a break today to heal up more.

otherwise:

incl db press 28.5#x13x2
flat db flyes 26#x13x2
1 arm db row 28.5#x13x2
alt incl db curl 28.5#x13x2
false grip bb curl 37.5#x13x2
db kickback 12.5#x13x2
stand mil press 47.5#x13x2
slow bicycle crunches 36, 26, 26

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 Post subject: Re: a new start
PostPosted: Thu Aug 21, 2008 8:08 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1127
Location: Cleveland, Ohio
incl db press 28.5x13x2
flat db flyes 28.5x13x2
1 arm db row 28.5x13x2
alt incl db curl 28.5x13x2
false grip rev bb curl 40x13x2
db kick back 12.5x13x2
stand mil press 50x13x2

Then to the track to walk a fast lap, run an 11 minute mile, then walk a slow lap, with stretches before and after. Wore my old shoes, as I forgot the ones with more support. It was hard to slow my legs down to keep my hr in the lower 160s. Hip, ham and shin all seem AOK.

Remembered the gut when I returned home to log this. Slow bicycle crunches: 38, 28, 28

Moderation was a challenge today as I felt strong lifting as well as running.

Eating sprouts every day!

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 Post subject: Re: a new start
PostPosted: Sun Aug 24, 2008 1:21 pm 
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Elephant
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Posts: 1127
Location: Cleveland, Ohio
Took yesterday off to rest and grow, as I worked my ass off the day before, went out to see a classic reggae act, then stayed up until 4am, thanks to a cafeine O.D.

Today I stretched a bit, walked a lap, ran 5 (1.25 mls) , walked another, then stretched again. They've fenced my track and it will soon have locked gates! The blazing Sun was high in the sky. Tried to stay in the lower 160s got over 170 on my 50 yd strides on the last running lap. I'm going to forget about speed for now. Run coach suggested run so many minutes then walk some and repeat. I haven't wanted to rest-walk while running, as I previously saw that as defeat.

Then:
incl db press 30x13x2
flat db flyes 30x13x2
1 arm db rows 30x13x2
alt incl db curls 30x13x2
false grip bb curls 41x13x2
db kick back 12.5x 13, 12
stand mil press 51x13, 10

Reached exhaustion on the 2nd set of the last 2 exercises.

Slow bicycle crunches 40, 30, 30

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 Post subject: Re: a new start
PostPosted: Tue Aug 26, 2008 8:09 pm 
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Elephant
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Posts: 1127
Location: Cleveland, Ohio
212.5 lbs 62.9lbs bf (29.6%) 51.4% h2o 7.4% bone Gained 2 lbs muscle, 3 fat this month! :psycho:

Stretched, walked a lap, ran 6 (1.5 mls in 14 min) cooled down a lap, stretched again.

incl db press 30x14x2
flat db flyes 30x14x2
1 arm db rows 30x14x2
alt incl db curl 30x14x2
false grip rev curls 51x 14, 10
db kickback 12.5x14,11
stand mil press 51x14x2
slow bicycle crunch 42,20,20

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 Post subject: Re: a new start
PostPosted: Thu Aug 28, 2008 8:14 pm 
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Elephant
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Location: Cleveland, Ohio
They finally gated and locked the high school track I've been using. I ran on the the wet, uneven grass for about 12 mins then rested a min then ran another 8 or so then a short rest before another few minutes, including two sets of strides. No monitor but by the huffing and puffing I know I stayed in the 160s with some flirting with 170 during the strides. My recovery time has improved dramatically, as my hr drops quick when I rest/walk. The next closest track I know of is a few miles away. Stretched a bit before and after, no warm up walk.

50 bicycle crunches, then 40 more.

No lifting today. I felt the last session a bit more, and I have tons of food to deliver in the next few days. Took a 2 hour afternoon nap instead!

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 Post subject: Re: a new start
PostPosted: Sun Aug 31, 2008 1:44 pm 
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Elephant
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Location: Cleveland, Ohio
incl db press 30x15x2
flat db flyes 30x15x2
1arm db row 30x15x2
alt incl db curl 30x15x2
false grip rev bb curls 41x15, 9
db kickback 12.5x12, 10
standing press 51x13,10
slow bicycle crunches 52, 32

Either the days off or the earlier exercises' increased weight and reps meant I couldn't do what I could earlier in the week on the last few exercises.

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 Post subject: Re: a new start
PostPosted: Mon Sep 01, 2008 12:03 pm 
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Elephant
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Location: Cleveland, Ohio
Ran my old sidewalk route that I started out on in April. It's sure a lot easier now! I walked a little, ran over a mile then strided 50 yds or so before walking the last little bit, totaling 1.8 mls, in about 20 minutes. Stretched before and more after. Then bicycle crunches 54,34.

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 Post subject: Re: a new start
PostPosted: Tue Sep 02, 2008 6:57 am 
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Elephant
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Posts: 1127
Location: Cleveland, Ohio
213#, 63.2 bf, 29.7%

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 Post subject: Re: a new start
PostPosted: Wed Sep 03, 2008 6:18 pm 
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Elephant
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Location: Cleveland, Ohio
Ran on my old high school track. (class of '76!) It has a solid black top rather than the loose and rutted cinders on the one I'd been using. Unfortunately it's a few miles from my current home, while the other was just 1 mile away. 2 miles took about 28 minutes. I went at as slow a pace as I could, trying to keep my hr down on this longer run in the blazing early evening Sun. Mostly I stayed in the 150s, moving to close to 160 toward the end. The strides got me up to 184! Ran two 100 yd strides on lap 8. Stretched before, no warm up but a (9th) cooldown lap and a lot of stretches after. Then bicycle crunches 56, then 36.

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 Post subject: Re: a new start
PostPosted: Wed Sep 03, 2008 6:18 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1127
Location: Cleveland, Ohio
:boxer:

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Last edited by John V on Fri Sep 05, 2008 9:16 pm, edited 2 times in total.

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 Post subject: Re: a new start
PostPosted: Fri Sep 05, 2008 9:12 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1127
Location: Cleveland, Ohio
My nephew Karl watched me and critiqued my form, which he was enthusiastic with generally, though we tweeked the incline alternating curls, the standing press and the kickbacks and now I can't do as much on those.

incline db press 30#x16x2
flat db flyes 30#x16x2
1 arm db row 30#x16x2
alt incline db curl 30#x8, 25#x8
false grip bb curl 40#x10,9
1 arm db kickback 12.5x9x2
shoulder press 50#x13, 8 wide grip
slow bicycle crunches 60, 50

I think I'm going to feel it tomorrow.

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 Post subject: Re: a new start
PostPosted: Sun Sep 07, 2008 7:25 pm 
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Elephant
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Posts: 1127
Location: Cleveland, Ohio
Maybe the other track is longer than today's. Today I stretched, walked a lap, then ran 8 and cooled 1 more, then stretched again. I ran 100 yd strides twice in the last 1/4 mile of the jog. 2 miles took 20 minutes and my heart barely made it to 150, staying in the lower 140s!! (except for the sprints, when it only went to 160 some) This is markedly faster with markedly lower hr than the 3 days ago. :? It was cooler, and earlier in the day.

Craig's List paid off! I bought 340# of mostly big cast iron plates for 80 bucks today. Now I can change my routine and use more of the bars I have. I think I have to move the whole gym and set up at my warehouse for the weather of the coming months. It's been nice lifting outside in my back yard, under the grape arbor, surrounded by bamboo, especially in the thunder and drizzle.

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 Post subject: Re: a new start
PostPosted: Mon Sep 08, 2008 5:21 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Gratz on the craigslist steal! I posted a few ads as well as contacted a few ppl, but they either sold them or wanted more when I got there. I'm still looking though...if I don't find anything, I know where I'll be going to work out. lol


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