a new start

[John V]

Nice! Glad your package arrived safe and sound. Our donors (particularly HealthForce) were so very generous! Hope you enjoy, and maybe some of the stuff in your prize package will help cure your ails. Feel better soon, John.

~Karen

I do think a few of the items are just what I need to hasten my healing up. This forum is a God send.

[John V]

Monday
65# fat!  30% 215#

Today
Stair stepper 15 floors L5 6m0s
Treadmill
3.5mph 1/4 ml L5, increased L.5 each 1/4 ml until 1.75 ml L3.5
1.75ml 30m, 1/4@L0, 1/4@3mph
2.25ml 39m34s

25x15 1arm bp cuff hurts 
25x15,8,5 concentration curls
25x10,10,10 flat flyers
Arnolds 20sx10,8 rotator pain 
1arm clean&press  20x20

Day 9 of 5 low cal meals a day, no night eating. No tortilla chips or PB.
Also day 9 of Garden of Life vitamin code and Health Force anti oxide extreme, both courtesy of this sites NYNY challenge. I used the vega before during after sequence today. I enjoyed the 1st and 2nd, the 3rd tastes like cake mix. Yuk!
Generally I feel fantastic.

[vivalasvegans]

ooh, stair stepper, that's new eh? how do you like it?

[John V]

ooh, stair stepper, that's new eh? how do you like it?

I didn't.

Friday missed post:
90 squats smith 10,10,10
135 dead lift 10,10,10
HS crunch 50x20,20,20

[John V]

1arm bench 22.5x15,15 25x15,15 (no pain from cuff!)
Flyers 25x15, 15, 15, 15
Concentration curls 20x15,15,15,15
1 arm clean&press (each side alternating) 20x50reps!
Treadmill 3.5mph L1 1/4 ml, 3/4 ml@5mphL1, 1/4ml@5mphL0, cooldownL0@3.5mph1/4 ml
1.5 ml 20m35s

[vivalasvegans]

fifty c&p on both sides per set? that's a lot but i guess it's alternating, so not as much as it sounds? i'm very curious about if you end up sore tonight or tomorrow. and how much weight you used?

is your injury all better?

also!!! no stair stepper?!?!?! wtf?!?!?!

[John V]

fifty c&p on both sides per set? that's a lot but i guess it's alternating, so not as much as it sounds? i'm very curious about if you end up sore tonight or tomorrow. and how much weight you used? "

is your injury all better?

also!!! no stair stepper?!?!?! wtf?!?!?!

20pounds x50 reps each side (that's up to press and down 100x)
My shoulder(s) are much better, my back is great. All is good. I had a good rest from the gym when I was sick.
I feel great.
I may never use the stair stepper again, it seems kind of silly to me.

[John V]

HS crunch 60x20,20,20
Dead lift 135x15, 15, 15
Squats 100x10,1 (shoulder too weak)
DB squats 100(2x50)x10,10 

Eliptical 1 ml@ L8@5mph 1/4ml@3.5mphL0 1.25 total 16m26s

[John V]

1 arm c&p 22.5x50 (yes, 100 presses)
Concentration curls 22.5x15,15,10
1arm bench press 22.5x15,15,15
flat bench flies 22.5x15,15,15
Smith squats 90x15,10,10
Dead lifts 135x15,15,15

I feel awesome

[John V]

Had Vega pre then during then all-in-one shake in rice milk. I feel great after my run on the treadmill.
1/4 ml @ 4 mph, 1/2 ml @ 4.5, about 1k @ 5 then accidentally hit kill and lost the time and mileage rested 5 seconds resetting the machine then ran 1k @ 5.5 mph, setting a record for hr at over 180bpm! then walked 1/5ml @ 3 mph
So, about 2 miles run in total, plus the cooldown walk. I don't know or care about the time.

[John V]

2.25 mls treadmill 28m41s
1/4 mls @ 3.5,4,4.5,5,5.5,6,5.5,5,4.5,4,3.5 mph

[John V]

Dead lift 135x15, 15,  15
Flat bench fliers 30sx15,15,15
EZ curl 65x6, 4, 4
Treadmill 2ml@3.5, 34m19s 1/2@L3, 1/2@L4, 1/2@L3, 1/2@0

[robert]

Yo John,

How are things in Cleveland?

Did you make it to the Arnold? I was away during that weekend. Haven't been there in years, since the last time we met up there.

Have a great weekend.

-Robert

[John V]

Yo John,

How are things in Cleveland?

Did you make it to the Arnold? I was away during that weekend. Haven't been there in years, since the last time we met up there.

Have a great weekend.

-Robert

Yo Robt!
Cleveland is great. We broke the heat record today. St Pat's is when we plant our peas here, three types this year.
I didn't make it to the Arnold again this year. None of my vegan friends from here would commit, and I didn't want to go alone.
Now it's time to meditate before gym. (They close early on Sat)
Thanks for dropping in!

[John V]

Deadlift 155x15, 15,10 (grip failing)
Smith squats 90x15,15,15
HS crunch 60x20,20,15
Scarey headache! We walked 70 blocks in sunny Cleveland and I think I underestimated the effect. A couple hours later after sprout protein, a banana, some ibu, tea and I feel good. Happy St Patty's Day!