John V

It's a balmy 18f here and the 25mph winds make it especially enjoyable.

Did you know the Veganfitness NA meetup is tentatively in Ann Harbour next August?

Where in Michigan? We're chillin here next door .

Have fun! There are kind and helpful people here.

Decided to split hammerstrength upper and legs.

bench 95x12

incline bench 100x10

decline bench 45/45x9

front pulldown 55/55x12

shoulder press 45/45x12

low row 90x12

high row 60/60x9

crunch 30x20

eliptical 40 mins

stretches

What a year it has been!

Congratulations on your success!

Hammerstrength:

Squats 100x8

leg press 140x8

seated calf raises 90x10

bench 95x10

incline bench 95x12

decline bench 45/45x8

high row 55/55x12

low row 90x10

shoulder press 45/45/12

front pull downs 50/50x12

crunch 25x25

35 mins eliptical mostly in the 140s HR

I was still sore from the squats two days ago, and today's kicked my butt.

Went around the room and got familiar with all the Hammerstrength machines. Here are the order and numbers I started with, having little idea where I should start. I'd be glad for input regarding the order I do them in, etc.

bench 90x12

incline bench 90x11

shoulder press 50x12

low row 50x12

leg press 90x12

seated calf raises 70x12

front lat pulldown 90x12

v squat 90x12, then 12 the right way , going lower (note: safety off!) These slammed me.

crunch 15x25

lifecycle eliptical 35 mins in the 140s hr mostly

high row 50/50x12 (each side)

decline bench press 40/40x12

I'm glad my leg injuries have loved the workouts. My elbow disallowed the HS preacher curls and even standing db curls hurt.

I bought a membership for my 12 yo daughter today ($6 a month fixed, no contract!)

I know VHS is old

sumo-style leg presses with wide angled stance where knees come past my shoulders.

Almost forgot to mention...IT'S THE "1st Of The Month" - Bone Thugs-N-Harmony

They are one thing that some Clevelanders are proud about.

Did 25 mins on the eliptical, (which I love) no problem! Then I tried the Lifecycle ab machine 50x20 and 70x15, then hs crunch machine 30x15, then 25 mins on the recumbent bike. My age and weight makes 137 the target hr chosen by the lifecycle cardio machines, which is lower than I was training at when I was running this Summer and using 151 as my target. 137 is deceptively effortless, but I'll hang there for a while. I was worried about my sore calf, knee and elbow, but they seem happy and less stiff. My metabolism is roaring to life and I must resist going back to the gym tonight, so as to be ready for a real Hammerstrength session tomorrow morning. Yesterday I started using 1/3 cup of Naturade veg protein a day.

My new gym opened today!!!

After 6 1/2 weeks of not lifting I played with the hammer strength machines:

bench press, shoulder press, leg press, seated calf raises, lat pull downs, v squats, lateral low row, preacher curls. Then I did 7 minutes on the eliptical machine. The gym is huge, with tons of new equipment, and it was almost empty.

My diet should improve now that I'll exercise regularly. I digressed into late-night binging. Just had my first protein shake in many years.

Good work Zinzen!

If veggieP and Marcina hadn't said anything, I was going to speak up. An occasional, limited, fruit fast is not a bad thing. An imbalanced diet can lead to imbalances in your reasoning and emotions as well as slow muscle development, detox and weight loss goals. We like you and support you and want the best of health for you.

Irie-Sistable!

www.myspace.com/808reggaewahine

Thanks brah.

Do you listen to www.ktuh.org ? I do. My friends show moved to 3am EST Sat am, but that'd be earlier for you.

It's been 3 1/2 weeks since my left elbow allowed me to lift weights, about 9 since my right knee stopped my running. I could be exercising more, but I haven't. I repeatedly re-injure myself while doing heavy warehouse work for the charities I run, which leaves me tired with negative fitness gains. Acupuncture, Chinese herbal formulas, and chiropractic have all been helpful, but ultimately failed due to lack of rest. I'm taking off tomorrow. I desperately want to be well healed in a few weeks when I'll begin a new, recommitted, cardio and weight training program at the gym I joined before it opened. A recommitted hatha yoga practice is what I need most. Food wise I've been back to my bad habits of too little food in the day, too much in the night. I didn't post my weekly numbers yesterday and they follow:

212.8# 63.6 bf 29.9% After this I'll post them monthly.

Thanks for reading and good health to you.

Way to stick with it!

I just bought Trader Joes gluten meat for the first time, happy to see a more affordable brand.

Glad to see that you're healing up.

It's over 2 weeks since I lifted. My elbow and knee still hurt, probably due to the warehouse work I've been unable to avoid. Many tons of canned foods that need all to much handling in my 2 highly inefficient warehouse spaces have kept the injuries from healing. I really want to be ready when the gym I joined opens in a few weeks!

Losing muscle: 212.9 lbs (64 bf, 30.1%!)

214 pounds! 63.3 bf 29.6%

Yeouch!

Time for breakfast. Voting made me hungry!

artichoke hearts

Did you hear they crossed a Republican with an artichoke?

(They got an artichoke with no heart!)

It's been over a week since I lifted, which is a bit depressing. My trip to the chiropractor last week left me with a sore knee and ELBOW. I'd waited a log time to deal with this stuff and it seems things had to to be put back right so as to heal properly, as they were healing in the wrong way. I return for another chiro session today, and hopefully it will be less dramatic. My knee is sure feeling straightened out in a big way, though it didn't enjoy standing on the cold, moist lawn for so many hours at the Obama rally yesterday. I guess after 12 weeks of weights I needed a little break to rest and heal up thoroughly, though my training had already slowed significantly in the previous couple of weeks. I can't wait for my knee to heal enough to hit the cardio hard when Fitness19 finally opens in a few weeks. While I'm not doing cardio or lifting I should be cutting calories.

The food journal I kept here for a while was useful to me.

Bon appetit.

Go for it! You can do it! We'll all be cheering you on.