John V Posted September 3, 2008 Author Share Posted September 3, 2008 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. Link to comment Share on other sites More sharing options...
John V Posted September 3, 2008 Author Share Posted September 3, 2008 (edited) Edited September 6, 2008 by John V Link to comment Share on other sites More sharing options...
John V Posted September 6, 2008 Author Share Posted September 6, 2008 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#x16x2flat db flyes 30#x16x21 arm db row 30#x16x2alt incline db curl 30#x8, 25#x8false grip bb curl 40#x10,91 arm db kickback 12.5x9x2shoulder press 50#x13, 8 wide gripslow bicycle crunches 60, 50 I think I'm going to feel it tomorrow. Link to comment Share on other sites More sharing options...
John V Posted September 8, 2008 Author Share Posted September 8, 2008 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. Link to comment Share on other sites More sharing options...
LocalBrada Posted September 8, 2008 Share Posted September 8, 2008 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 Link to comment Share on other sites More sharing options...
John V Posted September 9, 2008 Author Share Posted September 9, 2008 211.7# 62.4bf 29.7% Link to comment Share on other sites More sharing options...
John V Posted September 10, 2008 Author Share Posted September 10, 2008 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 incline bench press 75x12x2flat dumbbell flyes 30x12x21 arm bent over row 30x12x2barbell curl 75x6,7false grip bb curl 40x12x2dumbbell kickback 12.5x8x2standing press 75x8x2 Link to comment Share on other sites More sharing options...
hsorlando Posted September 11, 2008 Share Posted September 11, 2008 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! Link to comment Share on other sites More sharing options...
zinzen Posted September 11, 2008 Share Posted September 11, 2008 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 Link to comment Share on other sites More sharing options...
John V Posted September 12, 2008 Author Share Posted September 12, 2008 flat bench (overloaded) 125x6flat bench 102x10incline bench 87x10x2flat db flyes 32.5x10x21 arm db row 32.5x12x2bb curl 75x8,7false grip bb curl 42.5x12x2db kickback12.5x8x2press 75x9,6leg extensions 50x10x2leg 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. Link to comment Share on other sites More sharing options...
John V Posted September 14, 2008 Author Share Posted September 14, 2008 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. Link to comment Share on other sites More sharing options...
John V Posted September 16, 2008 Author Share Posted September 16, 2008 208.9# 60.7# bf (29.1%) 51.6% h2o Link to comment Share on other sites More sharing options...
John V Posted September 17, 2008 Author Share Posted September 17, 2008 flat bench press 106x10,12incline bench press 95x9,10flat db flyes 32.5x12x21 arm db row 38.5x12x2bb curl 75x9,8false grip bb curl 45x8,10db kickback 12.5x12x2standing press 75x10,6 Caught a mild cold for the first time in a long time. Link to comment Share on other sites More sharing options...
John V Posted September 21, 2008 Author Share Posted September 21, 2008 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. Link to comment Share on other sites More sharing options...
John V Posted September 23, 2008 Author Share Posted September 23, 2008 flat bench 107x11x2incline bench 95x 10, 8flat db flyes 36x9, 111 arm db row 38.5x12x2bb curl 75x10, 9false grip reverse curl 45x12x2db kickback (2 variations) 12.5x8, 12standing press 75x9, 8 Link to comment Share on other sites More sharing options...
John V Posted September 23, 2008 Author Share Posted September 23, 2008 211.9# 62.7#bf 29.6% Link to comment Share on other sites More sharing options...
John V Posted September 24, 2008 Author Share Posted September 24, 2008 (edited) 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. Edited October 29, 2008 by John V Link to comment Share on other sites More sharing options...
John V Posted September 27, 2008 Author Share Posted September 27, 2008 (edited) flat bench 108.5x11,10incline bench 95x11, 10flat db flyes 36x10, 111 arm db rows 40x12x2curls 75x10, 8false grip reverse curls 47.5x12,10db kick back 12.5x12x2standing press 75x9, 8 Edited October 1, 2008 by John V Link to comment Share on other sites More sharing options...
John V Posted September 30, 2008 Author Share Posted September 30, 2008 209.2 lbs, 60.3 of fat (28.9%) Still limping. Link to comment Share on other sites More sharing options...
John V Posted October 1, 2008 Author Share Posted October 1, 2008 flat bench 110x8, 6incline bench 95x12, 8flat db flyes 36x12x21 arm db rows 41x12x2curls 75x12, 6false grip reverse curls 47.5x12x2kickback 12.5x12x2skipped the press Link to comment Share on other sites More sharing options...
John V Posted October 5, 2008 Author Share Posted October 5, 2008 flat bench press 110x12, 11incline bench press 97.5x10, 9flat db flyes 38.5x10, 121 arm db rows 45x12x2seated alt curls 31x10x2false grip reverse curl 50x12x2kick back 15x8x2standing press 50x15x2 Almost everything is going up in reps or weight each session. We switched from barbell curls to alternating sitting dumbbell curls and lightened up the standing press a lot to do more reps, and so I don't dread them, especially the tight shoulders afterwards.(no massages! ) Both changes lessen back strain. Now I'm off to a vegan pot luck, a rarity here. Link to comment Share on other sites More sharing options...
John V Posted October 7, 2008 Author Share Posted October 7, 2008 209.2 lbs, 60.6 lbs fat (29%) Link to comment Share on other sites More sharing options...
SeaSiren Posted October 7, 2008 Share Posted October 7, 2008 Great training How was the pot luck? I'm so jealous! lol Link to comment Share on other sites More sharing options...
John V Posted October 7, 2008 Author Share Posted October 7, 2008 (edited) Thank you Sea Siren. The potluck was delicious and nutritious! I'm always glad to eat other than my own cooking. Vegan friends is what I really am most hungry for however. Edited October 12, 2008 by John V Link to comment Share on other sites More sharing options...
LocalBrada Posted October 7, 2008 Share Posted October 7, 2008 Darn SeaSiren beat me to the punch. Was gonna ask how the pot luck went. Glad to hear it went well though. I need to find some folks in town that eat green. I was gonna toss something on the vegan craigslist forum, but the local one doesn't seem to be active at all. Anyway, keep at the lifting bra. Gonna hit the weights myself here in 30mins or so. Link to comment Share on other sites More sharing options...
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