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 Post subject: Re: a new start
PostPosted: Tue Sep 09, 2008 6:25 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
211.7# 62.4bf :popcorn: 29.7%

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 Post subject: Re: a new start
PostPosted: Tue Sep 09, 2008 8:23 pm 
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Elephant
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Posts: 1142
Location: Cleveland, Ohio
Moved the gym and changed the routine some. Went easy but will progress soon. I feel I'll need to ad the 3rd set to have a satisfying workout with lower reps and higher weights.

flat bench press 95x12x2 :lachmal:
incline bench press 75x12x2
flat dumbbell flyes 30x12x2
1 arm bent over row 30x12x2
barbell curl 75x6,7
false grip bb curl 40x12x2
dumbbell kickback 12.5x8x2
standing press 75x8x2

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 Post subject: Re: a new start
PostPosted: Wed Sep 10, 2008 7:51 pm 
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Elephant
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Joined: Sat Sep 01, 2007 4:40 pm
Posts: 2579
Haven't posted on here for awhile. Just wanted to say your online journal is looking quite filled up with exercise. :) Keep up the good work! 8)

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 Post subject: Re: a new start
PostPosted: Wed Sep 10, 2008 8:23 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 9:35 pm
Posts: 966
Location: myspace.com/fuckbushskinhead666
So what do you just work in a home gym?
I will be seeing you tomorrow so I am sure this will all be a topic of our conversation

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 Post subject: Re: a new start
PostPosted: Thu Sep 11, 2008 8:45 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
flat bench (overloaded) 125x6
flat bench 102x10
incline bench 87x10x2
flat db flyes 32.5x10x2
1 arm db row 32.5x12x2
bb curl 75x8,7
false grip bb curl 42.5x12x2
db kickback12.5x8x2
press 75x9,6
leg extensions 50x10x2
leg curl 50x10x2

Karl helped me with the first bench presses a tiny bit. He has had a lot of helpful advice regarding my technique and form.

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 Post subject: Re: a new start
PostPosted: Sun Sep 14, 2008 2:36 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
Today I looked at satellite photos of the 3 tracks I've used, all of which seem a different size, which I only suspected. So, I'm not sure which of them has exactly a 1/4 mile lap. Anyway I went to the apparent smallest track, which surrounds a soccer field, stretched, walked a lap, ran 9, then walked 4 more. The running seemed a nominal 2.25 ml in aprox 20 mins. I stretched a lot afterward and did bicycle crunches, 60, then 30. My hr stayed in the lowest 150s, as I eased to an almost stationary jog if it rose, until after I passed the 2 ml run mark, when it started to climb toward 160. I was surprised that hr stayed near 130 while walking the extra mile at the end. The weather is exquisite today.

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 Post subject: Re: a new start
PostPosted: Tue Sep 16, 2008 6:58 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
208.9# 60.7# bf (29.1%) 51.6% h2o

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 Post subject: Re: a new start
PostPosted: Tue Sep 16, 2008 10:12 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
flat bench press 106x10,12
incline bench press 95x9,10
flat db flyes 32.5x12x2
1 arm db row 38.5x12x2
bb curl 75x9,8
false grip bb curl 45x8,10
db kickback 12.5x12x2
standing press 75x10,6

Caught a mild cold for the first time in a long time.

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 Post subject: Re: a new start
PostPosted: Sun Sep 21, 2008 8:06 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
Today is a much needed rest day, though I haven't run in a week or lifted in 5 days. Work (lots of lifting) and my cold really wore me down. My cold is still here, and my shoulders are sore.

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 Post subject: Re: a new start
PostPosted: Mon Sep 22, 2008 9:33 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
flat bench 107x11x2
incline bench 95x 10, 8
flat db flyes 36x9, 11
1 arm db row 38.5x12x2
bb curl 75x10, 9
false grip reverse curl 45x12x2
db kickback (2 variations) 12.5x8, 12
standing press 75x9, 8

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 Post subject: Re: a new start
PostPosted: Tue Sep 23, 2008 8:05 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
211.9# 62.7#bf 29.6%

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 Post subject: Re: a new start
PostPosted: Wed Sep 24, 2008 2:16 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
Several days ago, when I squatted low down to pick up a plate off the floor, my right knee was injured.

I put off running until today. I slowly ran a hundred yards, before having to stop, limping home heavily.

I got into lifting so as not to be sidelined entirely from my various running injuries, and it even became a competing habit, lifting rather then running. Now it seems I have no choice, as I guess this right knee is going to take a little while to heal.

While I am glad for the changes to my chest, arms, back and shoulders, I can't get used to the relatively spindly legs that replaced my fat thighs and calves since starting to run in Spring.

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Last edited by John V on Tue Oct 28, 2008 10:17 pm, edited 1 time in total.

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 Post subject: Re: a new start
PostPosted: Fri Sep 26, 2008 10:23 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
flat bench 108.5x11,10
incline bench 95x11, 10
flat db flyes 36x10, 11
1 arm db rows 40x12x2
curls 75x10, 8
false grip reverse curls 47.5x12,10
db kick back 12.5x12x2
standing press 75x9, 8

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Last edited by John V on Wed Oct 01, 2008 4:26 pm, edited 1 time in total.

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 Post subject: Re: a new start
PostPosted: Tue Sep 30, 2008 6:38 am 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
209.2 lbs, 60.3 of fat (28.9%)
Still limping.

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 Post subject: Re: a new start
PostPosted: Wed Oct 01, 2008 4:24 pm 
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Elephant
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Joined: Fri Aug 24, 2007 6:35 am
Posts: 1142
Location: Cleveland, Ohio
flat bench 110x8, 6
incline bench 95x12, 8
flat db flyes 36x12x2
1 arm db rows 41x12x2
curls 75x12, 6
false grip reverse curls 47.5x12x2
kickback 12.5x12x2
skipped the press :sad1:

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