a new start

[John V]

leg stretches

treadmill

1 1/4 mile @ 5mph, (>150 hr)1/4 @ 4, 3/4 @ 5, (>160 hr)1/4 @ 4, 1/2 @ 5 (>170 hr) 3 miles in 37m 30s

cool down 2 1/2 minutes @ 4 mph, 1 @ 3.5, 1 @ 3, 1 @ 2.5, 1 @ 2

3.35 miles in 44 minutes

[John V]

2 WEEKS OFF from gym. I feel like I've returned from the dead.

HS crunch 90x25,19

Leg stretches. My Achilles tendon hurt sharply and I didn't push it.

tread mill

jog 1/2 mile @ 5 mph, 1/2 @ 5.5, HR over 180! Walk 1 mile @ 4 mph HR stayed over 160! 1/5 mile 3 mph 2 min cool down 2.25 miles in 32m2s

I broke a good sweat and drank coconut water during before and after the jog.

[MaryStella]

you will get it back john and nice with the coconut water! I love it!

[John V]

Thanks Mary, I know I will and more.

quick stretches, right Achilles tendon still hurts like a knife wound when over stretched

treadmill

5 km @ 5 mph, 3.1 miles in 37m13s, HR well into 170s

cool down 1/4 mile @ 3.5 then 1/4 mile @ 3, 3.6 total miles in 46m.30s

coconut water before during and after

newly resolved to drop to long term, never yet achieved goal of 85 kg

[John V]

Hadn't lifted in many weeks, but did a chest routine tonight, keeping to under 3 minutes rest

Hammer Strength bench press 45sx14, 50sx7, 55sx3

HS incline bench 45sx7, 50sx5, 55sx4

flat dumb bell flyes 30sx12, 35sx4,6

recumbent bike 5 miles @ 90 rpm 19m.18s, HR peaked in mid 140s

started at level 2, progressed to the last 1/3 at level 10, 5 min cool down @ 80 rpm cooling to 120 bpm

6.22 miles total in 25 min "174 calories"

It's hard to believe my weight jumped to over 200 according to this mornings weigh-in, though I've usually gained when I stop lifting and just run and do cardio.

Edited May 26, 2010 by John V

[John V]

[John V]

EZ barbell curls65x15, 75x7, 80x3

alternating hammer curls 25x15, 30x13, 35x8

false grip reverse barbell curls 60x12,11,7

concentration curls 20x9,8,7

HS crunch 90x25, 95x10

recumbent bike 5 miles in 19m5s hr steady round 140 after 5 min

5.87 miles in 23 min including 3 min cool down at 80 rpm

a bit sore yesterday

trying to up my protein intake

Edited June 9, 2010 by John V

[lobsteriffic]

Way to get back to lifting! I've been slacking off in that area lately too.

[LocalBrada]

[John V]

Yesterday, Sunday, I went in to the gym and switched the rotation of one of the work outs I'd done previously. My bench press was really weak after flyes.

 

flat bench flyes 30x15, 35x15, 40x12

Hammer Strength incline bench press 45sx10,10,8

HS bench press 45sx5 40sx5, 35sx6

HS crunch 90x20,13,10

treadmill 1 mile @ 5.5 mph, 150s HR, .04 mls cool down

[John V]

ez curl 55x15, 65x10, 7

false grip reverse curls 50x15, 60x15, 70x8

alternating hammer curls 25x15, 30x10, 35x6

concentration curls 20x12, 22.5x7, 25x6

[John V]

treadmill 3/4 mile @ 5.6 mph, 150 HR, 1/4 @ 4, 3/4 @5.6, 170 HR, 1/4 @ 4, ( 2 miles 23m28s) then 5 min cool down

2.21 miles 28m28s

picked cherries for a long time today

[John V]

HS bench 45sx12, 50sx8, 55sx6

HS incline bench 45sx10, 50sx9, 55sx6

dumb bell flies 30sx15, 35sx11, 40sx8

HS crunch 95x20, 100x12, 105x9

treadmill

1 mile @ 5.3 mph (11m20s) 160HR, 1/4 mile A 3.5 mph, 1/2 mile @ 5.3, (160HR), 1/4 mile @ 3.5 (135 HR)

5 min cool down

[John V]

ez barbell curls 65x15, 75x8, 80x3

false grip reverse barbell curls 50x15, 60x15, 70x8

seated concentration curls 20x15, 25x12, 30x5

hammer curls 25x15, 30x9, 35x4

HS crunch 95x20, 100x10

[John V]

yesterday early eve

stretches, achilles tendonitis still acute on right side, which surprisingly doesn't seem to effect running

treadmill

1 mile @ 5.3 mph (HR155), 1/10 @ 3.5, 1 mile @ 5.3 (HR165), 1/10 @ 3.5, 1/2 mile @ 5.6 mph (HR170) 5 minute cool down

[John V]

HS bench 45sx14, 50sx8, 55sx5

HS incline bench 45sx8,9, 50sx8

flies 30sx15, 35sx14, 40sx7

HS crunch 100x20, 105x13, 110x5

eliptical 20 min @ 5 mph and 150 HR targets, 3 min cool down

[John V]

ez curls 65x15, 75x7,4

false grip reverse curls 60x15, 70x10, 80x5

hammer curls 25x15, 30x15, 35x8

concentration curls 20x15, 22.5x10, 25x8

[John V]

Yesterday

elliptical

2.7 mls. in 30 min, 150 hr target, 5 min cool down, 3.01 miles total in 30 min

[John V]

flyes 30sx30! 40sx20! 45sx12

HS incline bench press 45sx11, 47s.5x9, 52.5sx7

HS bench press 45sx11, 47.5sx9, 52.5sx7

HS crunch 100x20, 105x13, 110x8

[MaryStella]

nice consistent work john!

[John V]

nice consistent work john!

I've been so overworked with my charity, that I use gym as a treat for my self.

[John V]

false grip reverse curls 60x15, 70x15, 80x10

ez curls 65x15, 70x10, 75x6

concentration curls 22.5sx12, 25sx9, 30sx6

hammer curls 25sx15, 30sx12, 35sx7

[John V]

quick stretch, still can't stretch right achilles tendon without cutting pain

treadmill

jogged 2 miles at 5.5 mph, 21 minutes 50 seconds, 170s HR, then walked 1.2 miles at 4 mph, HR ranged down and up repeatedly in the 140s, then 5 minutes cool down, 3.31 miles total in 43 minutes 20 seconds

[John V]

I didn't remember that the gym closed an hour earlier than I thought on Sundays. So, it was a short workout, but I can still feel it.

 

HS bench press 35sx15, 45sx12

HS incline bench press 45sx12, 55sx6

HS decline bench press 50sx7

[MaryStella]

I love that you see the gym as your time! I see it that way for myself too. enjoy "your time" john, you deserve it!