John V Posted December 12, 2008 Author Share Posted December 12, 2008 My new gym opened today!!!After 6 1/2 weeks of not lifting I played with the hammer strength machines:bench press, shoulder press, leg press, seated calf raises, lat pull downs, v squats, lateral low row, preacher curls. Then I did 7 minutes on the eliptical machine. The gym is huge, with tons of new equipment, and it was almost empty.My diet should improve now that I'll exercise regularly. I digressed into late-night binging. Just had my first protein shake in many years. Link to comment Share on other sites More sharing options...
LocalBrada Posted December 13, 2008 Share Posted December 13, 2008 Woot! The gym's open. Today I actually took my time and surveyed all the machines instead of just hitting the free weights, lifting, cardio then adios. I bet they have tons and tons of nice stuff there. How did you like the elliptical? Any issues with the mount or dismount? Link to comment Share on other sites More sharing options...
John V Posted December 13, 2008 Author Share Posted December 13, 2008 (edited) Did 25 mins on the eliptical, (which I love) no problem! Then I tried the Lifecycle ab machine 50x20 and 70x15, then hs crunch machine 30x15, then 25 mins on the recumbent bike. My age and weight makes 137 the target hr chosen by the lifecycle cardio machines, which is lower than I was training at when I was running this Summer and using 151 as my target. 137 is deceptively effortless, but I'll hang there for a while. I was worried about my sore calf, knee and elbow, but they seem happy and less stiff. My metabolism is roaring to life and I must resist going back to the gym tonight, so as to be ready for a real Hammerstrength session tomorrow morning. Yesterday I started using 1/3 cup of Naturade veg protein a day. Edited December 29, 2008 by John V Link to comment Share on other sites More sharing options...
John V Posted December 14, 2008 Author Share Posted December 14, 2008 Went around the room and got familiar with all the Hammerstrength machines. Here are the order and numbers I started with, having little idea where I should start. I'd be glad for input regarding the order I do them in, etc.bench 90x12incline bench 90x11shoulder press 50x12low row 50x12leg press 90x12seated calf raises 70x12front lat pulldown 90x12v squat 90x12, then 12 the right way , going lower (note: safety off!) These slammed me.crunch 15x25lifecycle eliptical 35 mins in the 140s hr mostlyhigh row 50/50x12 (each side)decline bench press 40/40x12 I'm glad my leg injuries have loved the workouts. My elbow disallowed the HS preacher curls and even standing db curls hurt. I bought a membership for my 12 yo daughter today ($6 a month fixed, no contract!) Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 14, 2008 Share Posted December 14, 2008 Sounds like you're all ready to kick some bootay. Go for it! Also, for 6 dollars a month, can I be your daughter too? Link to comment Share on other sites More sharing options...
LocalBrada Posted December 15, 2008 Share Posted December 15, 2008 Saa-weet! The only advise I can give on any full body routine is to make sure you aren't hitting similar muscle groups back to back. Just to allow for proper rest in between exercises. For instance something more like: flat benchsquatincline benchleg pressshoulder presslow rowseated calf raisesfront lat pulldowncrunchhigh rowdecline bench press Now if you were looking to do something more like a circuit then I'd say group them together, but you're going to get fatigued quickly. Note you'd be in and out of the gym quite fast doing something similar to this. squat incline benchflat benchdecline bench press leg pressseated calf raises low rowfront lat pulldownhigh row shoulder press crunch cardio Anyway this early into the new gym, you're taking the right approach. Have fun, check out all the equipment and relax. Link to comment Share on other sites More sharing options...
John V Posted December 16, 2008 Author Share Posted December 16, 2008 Hammerstrength:Squats 100x8leg press 140x8seated calf raises 90x10bench 95x10incline bench 95x12decline bench 45/45x8high row 55/55x12low row 90x10shoulder press 45/45/12front pull downs 50/50x12crunch 25x25 35 mins eliptical mostly in the 140s HR I was still sore from the squats two days ago, and today's kicked my butt. Link to comment Share on other sites More sharing options...
John V Posted December 18, 2008 Author Share Posted December 18, 2008 Decided to split hammerstrength upper and legs.bench 95x12incline bench 100x10decline bench 45/45x9front pulldown 55/55x12shoulder press 45/45x12low row 90x12high row 60/60x9crunch 30x20eliptical 40 minsstretches Link to comment Share on other sites More sharing options...
John V Posted December 21, 2008 Author Share Posted December 21, 2008 (edited) It was hard to miss two days at the gym, but work dictated that. I jumped off the scale this morning when it said 218 something, tiptoed back on and got a 217+ reading but jerked my gaze away before I could read the fat # or %!!! Last night I went to a vegetarian meetup down in Akron at Chrissie Hynde's vegan restaurant VegeTerrarian. Ironically, she served me my fried eggs in Kent, OH. when I was a lacto-ovo-vej in the 70s. It was pricey, but elegantly delicious, and actually satiated me for a while. today's hammerstrength machines:bench 50/50x10incline 50/50x11decline 45/45x9front pull down 60/60x11shoulder press 50/50x9low row 50/50x11high row 60/60x11dared to try some light alternating dumbbell hammer curls and it didn't seem to aggravate my nagging left elbow that still remembers the straight bb curls of months ago 22.5x20 (10&10)HS crunches 20x35eliptical 45 minutes mostly in the upper 130s HR Happy Solstice! The Light returns. No wonder we worshipped the Sun until recently. It is 99%+ of the mass in our solar system. Edited December 24, 2008 by John V Link to comment Share on other sites More sharing options...
SeaSiren Posted December 21, 2008 Share Posted December 21, 2008 Looking good! Too funny on the scale ..... gotta try the tip toe technique lol Link to comment Share on other sites More sharing options...
John V Posted December 24, 2008 Author Share Posted December 24, 2008 Hammerstrengthbench50/50x11incline 50/50x11decline 45/45x9front pulldown 60/60x12shoulder press 50/50x10low row 50/50x12high row 60/60x12hammercurls 22.5x12 (elbow not happy)Hs crunch 40x20 eliptical 50 mins around 140 hr been stretching for 10 min after cardio to cool down Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 24, 2008 Share Posted December 24, 2008 Happy solstice to you too. Here comes the sun Great to see your workouts posted. Link to comment Share on other sites More sharing options...
John V Posted December 26, 2008 Author Share Posted December 26, 2008 Hammerstrengthbench55/55x8incline 55/55x10decline 45/45x10front pulldown 70/70x8shoulder press 50/50x10low row 60/60x10high row 65/65x9hammercurls 22.5x13 (elbow still not happy)Hs crunch 45x15 eliptical 50 mins mostly at low 140s hr stretch for 10 min after cardio to cool down Link to comment Share on other sites More sharing options...
John V Posted December 29, 2008 Author Share Posted December 29, 2008 (edited) My 12 yo daughter did the same Hammerstrength circuit as I did today, (with little or no added weight) though she couldn't do any HS crunches. She then played around on the bike, eliptical and tread mill for half an hour. I'm hoping she'll want to come to the gym with me at least a couple of times each week. She's 5'7" 145# and was 36# at 6 months. She's been a dancer and swimmer for many years. Here are my HS numbersbench55/55x8incline 55/55x12decline 45/45x12front pulldown 70/70x9shoulder press 50/50x12low row 60/60x11high row 65/65x12hammercurls 22.5x13 (elbow still hurts)Hs crunch 45x15 eliptical 45 mins mostly around 137 target hr stretch for 5 min cool down Edited December 29, 2008 by John V Link to comment Share on other sites More sharing options...
robert Posted December 29, 2008 Share Posted December 29, 2008 Wow, your daughter sounds like an awesome athlete! That must be so cool to train with her! I trained with my brother over the holidays and it was very cool for me. All the best! Link to comment Share on other sites More sharing options...
John V Posted December 29, 2008 Author Share Posted December 29, 2008 My daughter has always been a pleasure. She's has great potential in athletics as she does in art and academics. She's funny and kind hearted too! Link to comment Share on other sites More sharing options...
John V Posted December 31, 2008 Author Share Posted December 31, 2008 HS numbersbench55/55x10incline 60/60x9decline 50/50x8front pulldown 70/70x12shoulder press 55/55x9low row 60/60x12high row 70/70x8db hammercurls 25x12 (elbow hurts less today, but is generally stiff)Hs crunch 45x18eliptical 50 min Doing only one set of these Hammer Strength machines I'm adding reps or weight each time. (progress)My little circuit doesn't take long. Cardio/eliptical wise, today I had to put a little effort to keep my hr up to target, rather than the usual effort to slow down to keep it there. It takes a moment to get my land legs after 50 minutes. The stretching feels better each time. (will I ever do my yoga again?) My limp is different, but not better. I need a physical therapist. Reader!Happy New Year Link to comment Share on other sites More sharing options...
LocalBrada Posted December 31, 2008 Share Posted December 31, 2008 Keep at it Johnny! Link to comment Share on other sites More sharing options...
John V Posted January 1, 2009 Author Share Posted January 1, 2009 Happy New Year! My "rest" day yesterday was not as it included muscling around 2300# of food, in cases from 24# to 45#, that needed unloaded, stacked, moved and shelved. Hammer Strength machines today:bench55/55x10incline 60/60x9decline 50/50x9front pulldown 75/75x8shoulder press 55/55x9low row 65/65x8high row 70/70x9alt dumbbell hammer curls 25x13.5 (elbow hurts less the harder I grip, but is stiff throughout the day. I won't even look at the HS preacher stand (ouch))Hs crunch 45x20 eliptical 50 mins. I had to exert still more effort to keep my HR up near 137. I was still sore from 2 days ago, so tomorrow is going to be a real rest day. Link to comment Share on other sites More sharing options...
John V Posted January 3, 2009 Author Share Posted January 3, 2009 Hammer Strength machines today:bench55/55x10incline 60/60x11decline 50/50x9front pulldown 70/70x12 (turned my hands the correct way )shoulder press 55/55x10low row 65/65x10high row 70/70x11alt dumbbell hammer curls 30x8.5 (an extra left) HS crunch 50x15 eliptical 50 mins. Link to comment Share on other sites More sharing options...
John V Posted January 6, 2009 Author Share Posted January 6, 2009 Hammer Strength today:bench55/55x12incline 60/60x10decline 50/50x10front pulldown 80/80x10 shoulder press 55/55x12low row 65/65x12 high row 75/75x12alt dumbbell hammer curls 30x8.5 (an extra left)HS crunch 50x16 eliptical 25 mins.My daughter did the HS circuit, then cardio, also.The gym was packed with New Years resolutions._________________an evolving primate Link to comment Share on other sites More sharing options...
John V Posted January 9, 2009 Author Share Posted January 9, 2009 Hammer Strength today:bench 60/60x8incline bench 60/60x8 (on a HS machine I hadn't used before, which was more difficult)incline bench 60/60x8 (tired from the new machine)decline bench 50/50x8front pulldown 80/80x11shoulder press 60/60x8low row 70/70x9high row 80/80x8alt dumbbell hammer curls 35x8HS crunch 50x17 Lifecycle eliptical 25 mins.Lifecycle recumbent bike 18mins stretching Link to comment Share on other sites More sharing options...
John V Posted January 10, 2009 Author Share Posted January 10, 2009 Hammer Strength today:bench 60/60x9incline bench 60/60x9 (machine w/belts)incline bench 60/60x9 (plate loaded)decline bench 50/50x9front pulldown 80/80x12shoulder press 80/80x8 (mistakenly added 20 extra lbs to each side, yet did it)low row 70/70x10high row 80/80x7alt dumbbell hammer curls 35x8HS crunch 50x17 Lifecycle eliptical 30 mins.Lifecycle recumbent bike 30 mins stretching Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 10, 2009 Share Posted January 10, 2009 Wow, you're killing it! Way to go, John! How's it making you feel? Link to comment Share on other sites More sharing options...
John V Posted January 10, 2009 Author Share Posted January 10, 2009 (edited) Thanks Viva, a little encouragement works wonders for me. Following your thread, I've been impressed by your tenacity, too. I'm feeling strong, having just past 4 weeks at the new gym. The new lifting routine seems to be shaping me differently from my last one. The ample cardio has got to be doing something, at least my face is changing shape. The downside is my knee and elbow are still stiff and my calf is still sore from sympathetic assistance of the knee (read limp). Mostly I drag my butt after a work out, and one day seems like a short rest, but I go every other day. I'd been eating a bit of pea protein and now switched to hemp, which I love, and I got back on multi-vitamins and probiotics. I like feeding my sore muscles, and don't miss an opportunity! In 9 months of on again, injured again training, I've lost less than 10 pounds. Nightime grazing is the reason why. I need to lose at least 25# of mostly visceral fat. (gut) Edited January 10, 2009 by John V Link to comment Share on other sites More sharing options...
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