a new start

[John V]

Treadmill

4 mph 25 min +5 min cooldown 1.87 ml total 140-155hr target 5 incline

[vivalasvegans]

niiiiice going with the hr target

[John V]

niiiiice going with the hr target

I need to be in the 150s to eventually break a sweat. I need to tell the machine I'm 30 rather than 51 to use the "cardio" program. In the 160+ range I have a little challenge for air.

[John V]

Treadmil 20 min 4mph 152 hr target 

HS bench 62sx13, 67sx9,7

HS incline bench 78sx5,5

[John V]

HS bench 62sx12,11 72sx3

HS incline bench 73sx5,6

EZ curl 65x15, 75x5,5 65x7

HS crunch 85x15, 15

Treadmill 152 hr target 4 mph 1 ml

1.14 ml 18 mins

[John V]

20 mins treadmill 4mph

HS bench 62sx12, 67sx8, 72sx5

HS incline bench 73sx6,8

EZ curls 65x15, 75x7, 6

[John V]

Treadmill 2 ml level [email protected] mph, (30 min) 150s hr until 25 min then 160+\- cooldown 5 min total 2.2 ml in 35 min

HS bench 72sx10, 77sx6, 82sx2

EZ curls 65x15, 75x10, 80x5

[John V]

LF treadmill 30 min. 2 ml @ 4 mph level 4 elevation

hit 160 hr @ 27 1/2 min 5 min cool down 2.2 ml 35 min total 335 cal

[John V]

.5 ml. @ 4 mph 15 min hr to 150s

EZ curls 65x15, 75x12, 85x5

HS bench 77sx7,5,5

HS crunch 90x12, 95x9, 100x3 poorly

[John V]

HS bench 77sx8,7,5

EZ curls 75x14,9,8

HS crunch 90x7

Abs said no more crunches

[John V]

Treadmill 4 mph incline 4 15 min 1 ml hr 140s

HS crunch 85x20, 95x20, 100x10

HS bench 77sx9,7,5

EZ curls 65x15, 75x10, 80x6

[John V]

HS bench 62sx14, 72sx7, 62sx7

Flat bench flies 30sx14,13,12

Single arm DB bench 30sx15, 35sx15,15

Hammer curls 35sx12,10,8 

Treadmill 4 mph 1.15 mls in 18m 2s

1/[email protected] elevation 1/[email protected], 1/[email protected] 1/[email protected] hr in 160s 3min cooldown

[John V]

HS crunch 90x15

LF elliptical 1/2  ml

HS bench 77sx7,6,5

HS crunch 90x15

LF recumbent bike 1.5 ml @ 80 rpm 

1 arm bench press 35x15, 40x15, 45x15

Flat bench flies 30sx15,15,15

Hammer curls 30sx10 (sore right elbow)

[John V]

Wow 9 days off! Getting fat!

Treadmill 1/[email protected],1/[email protected],1/[email protected],1/[email protected],[email protected] 1.5 mile jog total

1arm bench 30x15, 35x15. 40x15, 45x15

Arnold press 25sx15, 30sx7,9,8

[John V]

1.5 jog 19m30s 1/[email protected], 1/[email protected], 1/[email protected] 2 ml 28m38s

[John V]

Treadmill 2 ml

1 m @4.5 mph, 1/[email protected], 1/[email protected], 1/[email protected], 1/[email protected], 1/[email protected]

[John V]

Treadmill

1/4mlx4.5mph, 3/4x5, 1/10x3

Hammer curls 30sx15, 35sx12, 40sx7

1 arm bench press 35x15, 40sx15, 45sx15

[John V]

Treadmill

1/2 [email protected], 3/[email protected], 1/[email protected], 1/[email protected], 1/[email protected]

[John V]

Treadmill

1/[email protected], 3/[email protected], 1/[email protected], 1/[email protected]

1 arm dumbbell clean and press 40x10,10

[John V]

25m50s 2 mile 'hood sidewalk jog was very tough, especially the last 3/4 mile up hill in to the strong wind. The warm day brought our first cherry blossoms.

[John V]

treadmill

[email protected], [email protected] 2mls:23m45s; hr 175bpm

cooldown [email protected], [email protected] , 2.5 ml 33m

20 back rises

[John V]

Back rises, 20, 15

Flat bench Flyers 30x15, 15

1 arm bench press 30x15, 15

Hammer curls 30x15, 15

1 arm clean & press 30x10, 10

HS crunch 80x15, 15

[John V]

Yesterday I got back to the gym after 19 days! I took a trip, then caught a flu. May the Goddess inspire me to reestablish my regular habit, which was already slackening. I'm certainly fatter and not as strong as some months ago.

HS bench 62sx10,10 72sx4

Flat bench flyes 30sx10,10 35sx10

Hammer curls 35sx10,10 40sx7

HS crunch 80x15,15 85x10

[John V]

Arnold press  30sx12,11,10

Concentration db curls 30sx12,8,6

2 arm db bench press 40sx15,12,9

HS crunch 80x15,15 85x10

[John V]

Sunday

1 arm db clean&press 35x15, 15

1 arm bench press 35x15, 15

Concentration db curls 25x15, 12

Flat db flyes 30sx15, 15

Hammer curls 30sx15, 15

 

The c&p kicked my butt for days to come.

 

Memorial Day

About 4 hours of kayaking on Lake Erie off Catawba Island.