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Hammers Strength bench press 55/55x13,8

Hammers Strength pull down 90/90/13,8

BB bent over row 80x12,12

BB EZ curling 65x10,8

BB false grip reverse curls 60x12,13

Hammers Strength press 60/60x12,10

Hammer 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?)

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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 60/60x10,9

Hammers Strength pull down 90/90/14,9

BB bent over row 80x13,13

BB EZ curling 65x11,9

BB false grip reverse curls 60x13,13

Hammers Strength shoulder press 60/60x12,10

Hammer Strength crunches 110x15,10

 

Gained strength all around after 3 rest days and too many calories.

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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!

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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 60/60x11,10

H S pull down 90/90/12,9

Barbell bent over row 80x13,10

EZ curl barbell 65x11,10

Barbell false grip reverse curls 60x15,15

H S shoulder press 60/60x11,9

H 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?

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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?
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Three days off since lifting last.

 

Hammers Strength bench press 60/60x11,9

H S pull down 90/90/13,9

Barbell bent over row 80x13,12

EZ curl barbell 65x12,8

Barbell false grip reverse curls 70x12,12

H S shoulder press 60/60x10,10

H S abdominal crunches 110x13,10

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Two days off since lifting last. Gains on some exercises, not on others.

 

Hammers Strength bench press 60/60x11,8

H S pull down 90/90/13,8

Barbell bent over row 80x14,12

EZ curl barbell 65x14,11

Barbell false grip reverse curls 70x13,13

H S shoulder press 60/60x11,11

H S abdominal crunches 110x12,8

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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, 60/60x9

H S pull down 80/80x15,85/85x15

Barbell bent over row 80x14,12

EZ curl barbell 65x11,10

Barbell false grip reverse curls 70x12,12

H S shoulder press 60/60x10,9

H S abdominal crunches 100x15,13

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Hammers Strength bench press 55/55x13, 60/60x9

Barbell bent over row 80x15,14

H S pull down 80/80x15,85/85x8

EZ curl barbell 65x13,11

Barbell false grip reverse curls 70x13,13

H S shoulder press 60/60x11,10

H 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.

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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, 50sx15

incline dbbp 50sx10,7

db flys 40sx10,10

1 arm bent over db row 55x15, 60x15

barbell EZ curls 65x15,11

alternating hammer curls 30sx12,12

Arnold press 25sx15,11

Hammer Strength crunch 100x15,13

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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.

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Two days rest since lifting, one since abs and cardio.

 

flat dumbbell bench presses 45sx15, 55sx11

incline dbbp 45sx11,11

db flys 35sx11,11 (went wider then before)

1 arm bent over db row 70x15,12

barbell EZ curls 65x14,9

alternating hammer curls 25sx15,15

Arnold press 25sx15,15

Hammer Strength crunch 100x15,12

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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, 55sx11

incline dbbp 40sx15,45sx11

db flys 30sx15,35sx11 ( wider like hugging a barrel rather than pushing like bench press)

1 arm bent over db row 70x15,13

barbell EZ curls 65x15,11

alternating hammer curls 25sx15,30sx15

Arnold press 25sx15 30sx13

Hammer 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.

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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 tea

Head straight to bed.

Know that you conquered your cravings!

Know that food will be waiting for you in the morning.

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1 day off since the last cardio session

25 mins recumbent bike +/- 140hr

25 mins elliptical +/- 140hr

HS crunch 100x18,13

15 mins recumbent bike +/- 140 hr

HS crunch 100x5 (didn't feel like I should continue)

leg stretches

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