LocalBrada Posted May 27, 2009 Share Posted May 27, 2009 Yeah I'm dropping my coconut chai...none to happy about that one. Oh well something to look forward too later down the road. Link to comment Share on other sites More sharing options...
John V Posted May 30, 2009 Author Share Posted May 30, 2009 Hammers Strength bench press 55/55x13,8Hammers Strength pull down 90/90/13,8BB bent over row 80x12,12BB EZ curling 65x10,8BB false grip reverse curls 60x12,13Hammers Strength press 60/60x12,10Hammer Strength crunches 110x13,8 After 3 rest days I went in feeling strong but was able to lift less, the same or barely more. I switched to the HS seated presses as the standing BB military presses have left my low back a little sore. (perhaps due to poor form?) Link to comment Share on other sites More sharing options...
John V Posted June 4, 2009 Author Share Posted June 4, 2009 5 minutes Lifescycle recumbent bike without noticeable knee injury. My cardio seems to have improved since I quit the bike several weeks ago to try and rest my knee. My recent upper body routines certainly work my heart out some. Hammers Strength bench press 60/60x10,9Hammers Strength pull down 90/90/14,9BB bent over row 80x13,13BB EZ curling 65x11,9BB false grip reverse curls 60x13,13Hammers Strength shoulder press 60/60x12,10Hammer Strength crunches 110x15,10 Gained strength all around after 3 rest days and too many calories. Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 4, 2009 Share Posted June 4, 2009 I find if I skip out on cardio for a week or two my first workout afterward is usually awesome. Glad your knee is feeling better. Link to comment Share on other sites More sharing options...
vivalasvegans Posted June 4, 2009 Share Posted June 4, 2009 yay you made it! Hey John, are you gonna swim for cardio at all this summer? Link to comment Share on other sites More sharing options...
John V Posted June 4, 2009 Author Share Posted June 4, 2009 Thanks Lobster.VV, a great suggestion, but I doubt I'll ad swimming to my schedule soon. I hope to at least improve my lifting frequency to where it was a couple of months ago. Only 2 months until my lifting anniversary! Link to comment Share on other sites More sharing options...
LocalBrada Posted June 4, 2009 Share Posted June 4, 2009 Way to go Johnny! Link to comment Share on other sites More sharing options...
John V Posted June 7, 2009 Author Share Posted June 7, 2009 Had a nice couple hours canoeing with my daughter, following swans and heron Thursday and did some hours of warehouse work this week. Yesterday I had a couple hours flat walk along the Ohio Canal Towpath in the Cuyahoga Valley National Park which is nearby. Gladly, my knee seemed none the worse, though I got too much Sun. Three rest days from gym. Took it a little bit easy today, not killing my self on the last rep, just prior to failure. Still I showed progress. Hammers Strength bench press 60/60x11,10H S pull down 90/90/12,9Barbell bent over row 80x13,10EZ curl barbell 65x11,10Barbell false grip reverse curls 60x15,15H S shoulder press 60/60x11,9H S abdominal crunches 110x15,12 Please suffer me this couplet I like, by Kabir, a medieval Sufi. Who cares if a hundred dogs bark,when you're riding an elephant? Link to comment Share on other sites More sharing options...
vivalasvegans Posted June 8, 2009 Share Posted June 8, 2009 Beautiful. Had a nice couple hours canoeing with my daughter, following swans and heron Thursday and did some hours of warehouse work this week. Yesterday I had a couple hours flat walk along the Ohio Canal Towpath in the Cuyahoga Valley National Park which is nearby. Gladly, my knee seemed none the worse, though I got too much Sun. Three rest days from gym. Took it a little bit easy today, not killing my self on the last rep, just prior to failure. Still I showed progress.How does it feel to be riding that elephant? Link to comment Share on other sites More sharing options...
John V Posted June 11, 2009 Author Share Posted June 11, 2009 Three days off since lifting last. Hammers Strength bench press 60/60x11,9H S pull down 90/90/13,9Barbell bent over row 80x13,12EZ curl barbell 65x12,8Barbell false grip reverse curls 70x12,12H S shoulder press 60/60x10,10H S abdominal crunches 110x13,10 Link to comment Share on other sites More sharing options...
John V Posted June 14, 2009 Author Share Posted June 14, 2009 Two days off since lifting last. Gains on some exercises, not on others. Hammers Strength bench press 60/60x11,8H S pull down 90/90/13,8Barbell bent over row 80x14,12EZ curl barbell 65x14,11Barbell false grip reverse curls 70x13,13H S shoulder press 60/60x11,11H S abdominal crunches 110x12,8 Link to comment Share on other sites More sharing options...
John V Posted June 18, 2009 Author Share Posted June 18, 2009 Today's lifting left me pretty wiped out, though I went in unmotivated and kind of psyched out. I'm grateful for the virtual friend who asked me if I was going in today. I'm glad too, that I had my daughter with which to go in to the gym. I probably would have missed the next two days as well, due to my schedule. The lack of cardio is taking a real toll I think, in my daily energy and strength training as well. Tinkered around with the weight amounts on today's routine. Hammers Strength bench press 55/55x13, 60/60x9H S pull down 80/80x15,85/85x15Barbell bent over row 80x14,12EZ curl barbell 65x11,10Barbell false grip reverse curls 70x12,12H S shoulder press 60/60x10,9H S abdominal crunches 100x15,13 Link to comment Share on other sites More sharing options...
John V Posted June 22, 2009 Author Share Posted June 22, 2009 Hammers Strength bench press 55/55x13, 60/60x9Barbell bent over row 80x15,14H S pull down 80/80x15,85/85x8EZ curl barbell 65x13,11Barbell false grip reverse curls 70x13,13H S shoulder press 60/60x11,10H S abdominal crunches 100x15,11 I'd rested 3 days. Picked up the pace and completed the routine quicker, with more huffing and puffing as a result. I was still out of breath some time after finishing. Link to comment Share on other sites More sharing options...
LocalBrada Posted June 23, 2009 Share Posted June 23, 2009 Keep at it Johnny! Link to comment Share on other sites More sharing options...
John V Posted June 28, 2009 Author Share Posted June 28, 2009 5 days off is too much, of course. I wasn't loving my current regime enough to get me back in the gym with frequency, so I switched it up and had a fulfilling, sweaty work out today. I've got a month until my 50th birthday and 1st year anniversary of lifting a few days later. I'm hoping to make some progress in the next 4 weeks, including losing some bf%, which means curtailing my late night binge/"emotional" eating. flat dumbbell bench presses 40sx15, 50sx15incline dbbp 50sx10,7db flys 40sx10,101 arm bent over db row 55x15, 60x15barbell EZ curls 65x15,11alternating hammer curls 30sx12,12Arnold press 25sx15,11Hammer Strength crunch 100x15,13 Link to comment Share on other sites More sharing options...
hsorlando Posted June 29, 2009 Share Posted June 29, 2009 Keep at it!!!!!!Way to go!!!Don't give up!!!!Doing Great!!!!Have fun!!!!!!Just thought I'd throw some encouraging words your way. Link to comment Share on other sites More sharing options...
LocalBrada Posted June 29, 2009 Share Posted June 29, 2009 You got this Johnny! Link to comment Share on other sites More sharing options...
John V Posted June 30, 2009 Author Share Posted June 30, 2009 Thanks comrades. Felt kind of crazy and tested my knee. I was like an addict that couldn't go another day without cardio. Leg stretches, then 20 min recumbent bike with a lot of time over 100 rpm, keeping me in the 140+ bpmhr range, then Hammer Strength crunches, 100x15,10 then 25 mins elliptical machine, again in the high 140s bpmhr, then crunches again 100x10,7 and more leg stretches. So far, almost no added knee pain. Link to comment Share on other sites More sharing options...
John V Posted July 2, 2009 Author Share Posted July 2, 2009 Two days rest since lifting, one since abs and cardio. flat dumbbell bench presses 45sx15, 55sx11incline dbbp 45sx11,11db flys 35sx11,11 (went wider then before)1 arm bent over db row 70x15,12barbell EZ curls 65x14,9alternating hammer curls 25sx15,15Arnold press 25sx15,15Hammer Strength crunch 100x15,12 Link to comment Share on other sites More sharing options...
John V Posted July 4, 2009 Author Share Posted July 4, 2009 leg stretches30 min elliptical 140s hr (barely warmed up)HS crunch 100x12,1235 min recumbent bike 140s hrHS crunch 100x12,12more leg stretches Link to comment Share on other sites More sharing options...
John V Posted July 5, 2009 Author Share Posted July 5, 2009 Rested a day since the cardio session. I huff and puff and sweat more during this dumb bell routine, as I'm not monitoring HR to stay near target "137bpm". Three days since lifting last. flat dumbbell bench presses 45sx15, 55sx11incline dbbp 40sx15,45sx11db flys 30sx15,35sx11 ( wider like hugging a barrel rather than pushing like bench press)1 arm bent over db row 70x15,13barbell EZ curls 65x15,11alternating hammer curls 25sx15,30sx15Arnold press 25sx15 30sx13Hammer Strength crunch 100x15,15 No success yet reducing late night eating, so I've been over 215# for a while.ie. Last meal late night yesterday was 5 Yves good dogs, 2 not chicken Boca patties and a couple Tofutti cheese and red onion on 100% rye sandwiches, plus tortilla chips and chai. Link to comment Share on other sites More sharing options...
LocalBrada Posted July 6, 2009 Share Posted July 6, 2009 Boil the water for the tea and wait on it. Focus on allowing the tea (that you're about to drink) to satisfy you. Reach for the tea.Allow it to seep. Inhale it. Know that it will be enough. Slowly sip it. Prepare your mind to whine down for the night. Finish your teaHead straight to bed. Know that you conquered your cravings!Know that food will be waiting for you in the morning. Link to comment Share on other sites More sharing options...
John V Posted July 6, 2009 Author Share Posted July 6, 2009 Thanks Brada. leg stretches 25 mins elipitcalHS crunch 100x15,1215 min recumbent bikeHS crunches 100x15,12 Knee doesn't seem to have protested the return to cardio. Link to comment Share on other sites More sharing options...
John V Posted July 10, 2009 Author Share Posted July 10, 2009 leg stretches30 mins elliptical in +/- 140bpmHS crunch 100x18,1220 mins recumbent bike +/- 140bpmleg stretchesHS crunch 100x15,1015 mins recumbent bike Link to comment Share on other sites More sharing options...
John V Posted July 11, 2009 Author Share Posted July 11, 2009 1 day off since the last cardio session25 mins recumbent bike +/- 140hr25 mins elliptical +/- 140hrHS crunch 100x18,1315 mins recumbent bike +/- 140 hrHS crunch 100x5 (didn't feel like I should continue)leg stretches Link to comment Share on other sites More sharing options...
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