John V

Hammer Strength today:

bench 60/60x8

incline bench 60/60x8 (on a HS machine I hadn't used before, which was more difficult)

incline bench 60/60x8 (tired from the new machine)

decline bench 50/50x8

front pulldown 80/80x11

shoulder press 60/60x8

low row 70/70x9

high row 80/80x8

alt dumbbell hammer curls 35x8

HS crunch 50x17

Lifecycle eliptical 25 mins.

Lifecycle recumbent bike 18mins

stretching

Far from expert it may be, but from my point of view, your doing incredibly well. Your gym hours and consistency are at an elite level and your diet seems very highly disciplined and well chosen. I never would have guessed your goal was just to drop bf%. Of course, your genetics tend toward growing mo bigga. It seemed maybe you were working on becoming a comic book hero. Your metamorphosis has to be fast with the level of effort and good choices your making. Hang loose Bra.

Hammer Strength today:

bench55/55x12

incline 60/60x10

decline 50/50x10

front pulldown 80/80x10

shoulder press 55/55x12

low row 65/65x12

high row 75/75x12

alt dumbbell hammer curls 30x8.5 (an extra left)

HS crunch 50x16

eliptical 25 mins.

My daughter did the HS circuit, then cardio, also.

The gym was packed with New Years resolutions.

_________________

an evolving primate

I seem to be battling a tiny cold. Mostly I just have a headache, and sore throat, nothing major.

Hope your feeling better.

My intermediate goals include losing bf enough to be a strong 85 kgs and lowering my resting HR significantly.

My long term goal is to live long!

My ultimate goal is the elimination of suffering for all sentient beings, but I'll probably take a few weeks to get that done!

Hello from Ohio. I use my training log as a confessional some times, too. Relax, you're among friends now. We're all in it for the long run, so don't sweat the small stuff. I wish I was as close to my body-fat goals as you are yours!

2009 will be a great year for you! Keep us posted please.

I wonder if it's time to retire these old shoes?

Maybe. Good shoes are important, especially to avoid injury. A good running store can tell you the best support for your gait.

Hammer Strength machines today:

bench55/55x10

incline 60/60x11

decline 50/50x9

front pulldown 70/70x12 (turned my hands the correct way )

shoulder press 55/55x10

low row 65/65x10

high row 70/70x11

alt dumbbell hammer curls 30x8.5 (an extra left)

HS crunch 50x15

eliptical 50 mins.

Happy New Year!

My "rest" day yesterday was not as it included muscling around 2300# of food, in cases from 24# to 45#, that needed unloaded, stacked, moved and shelved.

Hammer Strength machines today:

bench55/55x10

incline 60/60x9

decline 50/50x9

front pulldown 75/75x8

shoulder press 55/55x9

low row 65/65x8

high row 70/70x9

alt dumbbell hammer curls 25x13.5 (elbow hurts less the harder I grip, but is stiff throughout the day. I won't even look at the HS preacher stand (ouch))

Hs crunch 45x20

eliptical 50 mins. I had to exert still more effort to keep my HR up near 137. I was still sore from 2 days ago, so tomorrow is going to be a real rest day.

Running out side is true liberty.

New Years will be my usual snacking on my 92 yo Mom's couch and watching the ball drop on tv w/ Dick Clark!

HS numbers

bench55/55x10

incline 60/60x9

decline 50/50x8

front pulldown 70/70x12

shoulder press 55/55x9

low row 60/60x12

high row 70/70x8

db hammercurls 25x12 (elbow hurts less today, but is generally stiff)

Hs crunch 45x18

eliptical 50 min

Doing only one set of these Hammer Strength machines I'm adding reps or weight each time. (progress)

My little circuit doesn't take long.

Cardio/eliptical wise, today I had to put a little effort to keep my hr up to target, rather than the usual effort to slow down to keep it there. It takes a moment to get my land legs after 50 minutes. The stretching feels better each time. (will I ever do my yoga again?)

My limp is different, but not better. I need a physical therapist.

Reader!

Happy New Year

Happy New Year Zinzen

Glad to see your consistency. Good work!

My daughter has always been a pleasure. She's has great potential in athletics as she does in art and academics. She's funny and kind hearted too!

Very impressive pic!

My 12 yo daughter did the same Hammerstrength circuit as I did today, (with little or no added weight) though she couldn't do any HS crunches. She then played around on the bike, eliptical and tread mill for half an hour. I'm hoping she'll want to come to the gym with me at least a couple of times each week. She's 5'7" 145# and was 36# at 6 months. She's been a dancer and swimmer for many years.

Here are my HS numbers

bench55/55x8

incline 55/55x12

decline 45/45x12

front pulldown 70/70x9

shoulder press 50/50x12

low row 60/60x11

high row 65/65x12

hammercurls 22.5x13 (elbow still hurts)

Hs crunch 45x15

eliptical 45 mins mostly around 137 target hr

stretch for 5 min cool down

Season's greetings!

Hammerstrength

bench55/55x8

incline 55/55x10

decline 45/45x10

front pulldown 70/70x8

shoulder press 50/50x10

low row 60/60x10

high row 65/65x9

hammercurls 22.5x13 (elbow still not happy)

Hs crunch 45x15

eliptical 50 mins mostly at low 140s hr

stretch for 10 min after cardio to cool down

All the very best to you. Welcome.

Hammerstrength

bench50/50x11

incline 50/50x11

decline 45/45x9

front pulldown 60/60x12

shoulder press 50/50x10

low row 50/50x12

high row 60/60x12

hammercurls 22.5x12 (elbow not happy)

Hs crunch 40x20

eliptical 50 mins around 140 hr

been stretching for 10 min after cardio to cool down

Greetings!

Have fun!

It was hard to miss two days at the gym, but work dictated that.

I jumped off the scale this morning when it said 218 something, tiptoed back on and got a 217+ reading but jerked my gaze away before I could read the fat # or %!!!

Last night I went to a vegetarian meetup down in Akron at Chrissie Hynde's vegan restaurant VegeTerrarian. Ironically, she served me my fried eggs in Kent, OH. when I was a lacto-ovo-vej in the 70s. It was pricey, but elegantly delicious, and actually satiated me for a while.

today's hammerstrength machines:

bench 50/50x10

incline 50/50x11

decline 45/45x9

front pull down 60/60x11

shoulder press 50/50x9

low row 50/50x11

high row 60/60x11

dared to try some light alternating dumbbell hammer curls and it didn't seem to aggravate my nagging left elbow that still remembers the straight bb curls of months ago 22.5x20 (10&10)

HS crunches 20x35

eliptical 45 minutes mostly in the upper 130s HR

Happy Solstice! The Light returns. No wonder we worshipped the Sun until recently. It is 99%+ of the mass in our solar system.