John V Posted March 2, 2009 Author Share Posted March 2, 2009 Hammer Strength crunches 80x20, 85x13, 90x7Lifecycle recumbent bike 25 mins @+/-137bpmhrHammer Strength crunches 90x8, 85x9, 80x10Lifecycle recumbent bike 25 mins @+/-137bpmhrstretches 10 mins Been feeling good waking in the morning the last few days, having not gorged the night before. Eating more during the day. Link to comment Share on other sites More sharing options...
John V Posted March 5, 2009 Author Share Posted March 5, 2009 Having good luck with the eating behavior modification. I've been trying to keep eating a lot during the day, but cutting it off after dinner entirely, except maybe a little dilute cider. My metabolism is picking up and my calorie intake is down, as is my weight and bf%. I'm "on the wagon" from my habitual eating. It's required some dispassion. Link to comment Share on other sites More sharing options...
John V Posted March 5, 2009 Author Share Posted March 5, 2009 HS plate machines**bench 55/55x12, 60/60x8, 62.5/62.5x6*incline bench 55/55x10, 60/60x10, 62.5x7*front pull down 80/80x12, 82.5/82.5x10,85/85x9*seated press 55/55x12, 60/60x12, 62.5/62.5x11*low row 70/70x12, 75/75x10, 77.5/77.5x8 db curls w/resistance 35x12, hammer curls 30x10, concentration curls 25x11HS crunch machine 80x21, 85x13, 90x10recumbent bike 35 min+/-137bpmhrstretch 10 min I changed the seat height adjustment on a few machines. Link to comment Share on other sites More sharing options...
LocalBrada Posted March 5, 2009 Share Posted March 5, 2009 I changed the seat height adjustment on a few machines.Amen to that! It's the first thing I do nowadays. Link to comment Share on other sites More sharing options...
John V Posted March 8, 2009 Author Share Posted March 8, 2009 HS plate machines**bench 55/55x11, 60/60x9, 62.5/62.5x7*incline bench 55/55x12, 60/60x9, 62.5x8*front pull down 80/80x12, 82.5/82.5x11,85/85x8*seated press 60/60x10, 62.5/62.5x9, 65/65x8*low row 70/70x12, 72.5/72.5x12, 77.5/77.5x7db curls w/resistance 35x12, hammer curls 30x7, concentration curls 25x9 No time for abs/cardio/stretch today. Link to comment Share on other sites More sharing options...
John V Posted March 10, 2009 Author Share Posted March 10, 2009 It was great to have my daughter along today, she did some HS crunches, eliptical and bike before stretches.I did:HS crunch 80/23,85/13,90/520 mins recumbent bike +/- 137 bpm , 2-3 minute rest, then 20 more minsthen HS crunches again 80/10,85/10,90/410 mins cool down and stretch Link to comment Share on other sites More sharing options...
John V Posted March 12, 2009 Author Share Posted March 12, 2009 HS plate machines**bench 55/55x12, 60/60x10, 62.5/62.5x7*incline bench 55/55x12, 60/60x9, 62.5x9*front pull down 80/80x12, 82.5/82.5x12,85/85x10*seated press 60/60x10, 62.5/62.5x9, 65/65x6*low row 70/70x12, 75/75x11, 77.5/77.5x10db curls w/resistance 35x12, hammer curls 25x12, concentration curls 25x12HS crunch machine 85x20,90x1,95x10No time for the bike or stretches today. Elbow and knee problems persist. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 13, 2009 Share Posted March 13, 2009 It was great to have my daughter along todayI hear ya, I love gym workouts with my kids. You got it going on, John, even with your elbow and knee problems you're working around them. Nice work. Link to comment Share on other sites More sharing options...
John V Posted March 14, 2009 Author Share Posted March 14, 2009 Thanks for the love. HS plate machines**bench 55/55x12, 60/60x9, 62.5/62.5x7*incline bench 55/55x11, 60/60x10, 62.5x9*front pull down 80/80x12,85/85x9,85/85x10*seated press 60/60x10, 62.5/62.5x8, 65/65x7*low row 72.5/72.5x12, 77.5/77.5x11, 80/80x8db curls w/resistance 35x12, hammer curls 25x12, concentration curls 25x12HS crunch machine 85x21,90x11,95x8 My knee/limp seemed much better after skipping the bike last time, so I did it again, so no cardio/sweat. Link to comment Share on other sites More sharing options...
John V Posted March 17, 2009 Author Share Posted March 17, 2009 My limp is getting better by the day staying off the bike.HS plate machines**bench 55/55x12, 60/60x10, 62.5/62.5x7*incline bench 55/55x12, 60/60x11, 62.5x8*front pull down 80/80x12,85/85x10,87.5/87.5x8*seated press 60/60x11, 62.5/62.5x10, 65/65x9*low row 75/75x12, 77.5/77.5x10, 80/80x10db curls w/resistance 35x12, hammer curls 25x12, concentration curls 25x12 (elbow is getting better)HS crunch machine 85x21,90x12,95x7 Happy St Patricks Day!I'm heading downtown for a pint of Guiness. There will be a huge mob, following our giant parade. Link to comment Share on other sites More sharing options...
John V Posted March 21, 2009 Author Share Posted March 21, 2009 My knee/calf is still getting better, staying off the bike.HS plate machines**bench 55/55x12, 60/60x10, 62.5/62.5x7*incline bench 55/55x11, 60/60x8, 62.5x8*front pull down 80/80x12,85/85x11,87.5/87.5x8*seated press 60/60x9, 60/60x9, 60/60x7 *low row 75/75x12, 77.5/77.5x10, 80/80x8curling bb 75x8, db curls w/resistance 35x8, hammer curls 30x12 (elbow still getting better)HS crunch machine 85x22,90x12,95x7 It was hard to get my self to go in to the gym, and I was ready to quit throughout the workout. I felt weak and low energy and my strength was down from Tuesday on some lifts. I usually have a hemp protein smoothie with a banana and unsweetened soy milk before, and today I had a tempeh sandwich on rye with alfalfa sprouts instead. I was having another hemp drink after an hour of exercise, which I guess I should restart. The recent lack of cardio may be catching up on my energy level, though low sleep was also a factor today. Still more and more people remark that I look different, though they can't put their finger on how. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 21, 2009 Share Posted March 21, 2009 God job. Keep resting that knee, johnny. Can you work on your quads and glutes without aggravating it? Link to comment Share on other sites More sharing options...
John V Posted March 21, 2009 Author Share Posted March 21, 2009 God job. Keep resting that knee, johnny. Can you work on your quads and glutes without aggravating it? I'm trying to temper my expectations that it's actually healing completely after so many months, but it really feels so. I haven't tried to experiment with alternate lower body exercises. Just getting in to the gym to do my upper body routine has been more of a struggle lately. (down from 3 1/2 lifting days a week to 2-3) Through out my life I've felt my relatively long upper body's strength had some catching up to do with my relatively strong, albeit shorter, legs. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 22, 2009 Share Posted March 22, 2009 Me too.Won't your knee will be more protected if you strengthen the muscles around it more? Link to comment Share on other sites More sharing options...
John V Posted March 24, 2009 Author Share Posted March 24, 2009 HS plate machines**bench 55/55x12, 60/60x10, 62.5/62.5x8*incline bench 55/55x11, 60/60x10, 62.5x9*front pull down 82.5/82.5x12,87.5/87.5x9,90/90x8*seated press 55/55x12, 60/60x9, 62.5/62.5x7*low row 75/75x12, 77.5/77.5x10, 80/80x9curling bb 75x8, db curls w/resistance 35x8, hammer curls 30x12 HS crunch machine 85x17,90x12,95x6 Link to comment Share on other sites More sharing options...
John V Posted March 28, 2009 Author Share Posted March 28, 2009 HS plate machines**bench 55/55x12, 60/60x10, 62.5/62.5x7*incline bench 55/55x12, 60/60x10, 62.5x8*front pull down 85/85x12,87.5/87.5x10,90/90x8*seated press 55/55x12, 60/60x10, 62.5/62.5x7*low row 75/75x12, 77.5/77.5x8, 80/80x8db curls w/resistance 35x10, alt. hammer curls 30x12 curling bb 75x4HS crunch machine 85x21,90x12,95x6stretch 5 min The last 21 times I've done my upper body workout it's been essentially this same routine. It feels like a change is coming as I've grown bored with it, lessened my weekly frequency and plateaued somewhat. It has served me well and was a good follow up to the last few regimes. I feel strong and dare say, look a little better. I'm curious what's next. Link to comment Share on other sites More sharing options...
John V Posted April 1, 2009 Author Share Posted April 1, 2009 I won $45,000 from the Ohio Lottery! I'm giving out training grants to vegan athletes! (April Fool!) After 3 days rest I started a new 50 minute, upper body dumbbell routine. I broke a sweat, which I wasn't doing in my last regime, wherein I was waiting 3 minutes between sets. This time I rested only a couple of minutes between sets. My arms and stomach are thrashed. I left the gym with a mild head ache, which I'm treating with a soy chai now. My knee continues to mend, though the sympathetic calf injury is almost gone. The elbow is very much improved, and I must do curls, though I won't try donkey kick-backs. DB bench flat 40sx15, 50sx8DB bench incline 45sx9, 50sx5DB flyes flat 30sx15, 40sx8DB flyes incline 35sx8, 40sx8DB bent over row 45sx15, 50sx12DB curls w/resistance 30sx15, 35sx8DB Arnold presses 25sx12, 25sx8HS crunch machine 90x16, 95x12 Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 4, 2009 Share Posted April 4, 2009 Great news that your injuries are mending. So with this new db routine, will you still be doing cardio on the bike? Link to comment Share on other sites More sharing options...
John V Posted April 4, 2009 Author Share Posted April 4, 2009 DB bench flat 40sx15, 50sx9DB bench incline 45sx15, 50sx7DB flyes incline 35sx10, 40sx9DB flyes flat 30sx15, 35sx15DB bent over row 50sx15, 55sx15DB curls w/resistance 30sx15, 35sx7DB Arnold presses 22.5sx15,25sx11HS crunch machine 90x17, 95x13 This new routine left me sweaty and exhausted, again. I'm staying off the bike until my knee is happy. I've been limping way too long to risk any more set backs. By the wetness of my shirt I know that the dumbbell series with shortened recovery between sets is working my heart and lungs, even if in an entirely different way than the bike does. I may not post again until after Easter, as I'm taking my daughter to Taos, NM., where she was born, for her 13th Birthday present. Just South of Taos is Espanola, where a lot of the Chicano locals relocated to accommodate the gentrification of Taos and Santa Fe. Every year the local paper there reports sightings of the Devil himself drinking at Red's or Saints & Sinners Bar . He always is quoted as saying how happy he is that people are partying during Lent! Link to comment Share on other sites More sharing options...
John V Posted April 5, 2009 Author Share Posted April 5, 2009 http://vimeo.com/moogaloop.swf?clip_id=2539741 I love this Link to comment Share on other sites More sharing options...
LocalBrada Posted April 8, 2009 Share Posted April 8, 2009 Enjoy the trip to NM, Johnny! Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 8, 2009 Share Posted April 8, 2009 http://vimeo.com/moogaloop.swf?clip_id=2539741 I love thisMe too. You're awesome for posting it. So, you have a teenager now. Better work on that cardio Johnny, this is where the real exercise for your heart starts! All the best to you and her. Link to comment Share on other sites More sharing options...
John V Posted April 15, 2009 Author Share Posted April 15, 2009 10 days off! It was good for me. Lost a couple of pounds. DB bench flat 40sx15, 50sx11DB bench incline 45sx11, 50sx6DB flyes incline 35sx12, 40sx10DB flyes flat 30sx15, 35sx112DB bent over row 55sx15, 60sx12DB curls w/resistance 30sx10, 35sx6DB Arnold presses 22.5sx15, 25sx10HS crunch machine 95x15, 100x6 My arms are tired. Link to comment Share on other sites More sharing options...
joelk Posted April 15, 2009 Share Posted April 15, 2009 Good work mate, keep it up! Link to comment Share on other sites More sharing options...
John V Posted April 15, 2009 Author Share Posted April 15, 2009 Good work mate, keep it up!Thank you. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now