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Hammer Strength crunches 80x20, 85x13, 90x7

Lifecycle recumbent bike 25 mins @+/-137bpmhr

Hammer Strength crunches 90x8, 85x9, 80x10

Lifecycle recumbent bike 25 mins @+/-137bpmhr

stretches 10 mins

 

Been feeling good waking in the morning the last few days, having not gorged the night before. Eating more during the day.

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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.

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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 25x11

HS crunch machine 80x21, 85x13, 90x10

recumbent bike 35 min+/-137bpmhr

stretch 10 min

 

I changed the seat height adjustment on a few machines.

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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, 77.5/77.5x7

db curls w/resistance 35x12, hammer curls 30x7, concentration curls 25x9

 

No time for abs/cardio/stretch today.

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It was great to have my daughter along today, she did some HS crunches, eliptical and bike before stretches.

I did:

HS crunch 80/23,85/13,90/5

20 mins recumbent bike +/- 137 bpm , 2-3 minute rest, then 20 more mins

then HS crunches again 80/10,85/10,90/4

10 mins cool down and stretch

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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, 77.5/77.5x10

db curls w/resistance 35x12, hammer curls 25x12, concentration curls 25x12

HS crunch machine 85x20,90x1,95x10

No time for the bike or stretches today.

 

Elbow and knee problems persist.

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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, 80/80x8

db curls w/resistance 35x12, hammer curls 25x12, concentration curls 25x12

HS 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.

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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, 80/80x10

db 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.

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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, 80/80x8

curling 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.

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:) 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.

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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, 80/80x9

curling bb 75x8, db curls w/resistance 35x8, hammer curls 30x12

HS crunch machine 85x17,90x12,95x6

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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, 80/80x8

db curls w/resistance 35x10, alt. hammer curls 30x12 curling bb 75x4

HS crunch machine 85x21,90x12,95x6

stretch 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.

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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, 50sx8

DB bench incline 45sx9, 50sx5

DB flyes flat 30sx15, 40sx8

DB flyes incline 35sx8, 40sx8

DB bent over row 45sx15, 50sx12

DB curls w/resistance 30sx15, 35sx8

DB Arnold presses 25sx12, 25sx8

HS crunch machine 90x16, 95x12

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DB bench flat 40sx15, 50sx9

DB bench incline 45sx15, 50sx7

DB flyes incline 35sx10, 40sx9

DB flyes flat 30sx15, 35sx15

DB bent over row 50sx15, 55sx15

DB curls w/resistance 30sx15, 35sx7

DB Arnold presses 22.5sx15,25sx11

HS 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!

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10 days off! It was good for me. Lost a couple of pounds.

 

DB bench flat 40sx15, 50sx11

DB bench incline 45sx11, 50sx6

DB flyes incline 35sx12, 40sx10

DB flyes flat 30sx15, 35sx112

DB bent over row 55sx15, 60sx12

DB curls w/resistance 30sx10, 35sx6

DB Arnold presses 22.5sx15, 25sx10

HS crunch machine 95x15, 100x6

 

My arms are tired.

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