John V

WHEN I eat seems to be a determining factor. Evenings meals and especially late night food, when my metabolism is lowest, (especially if that evening's activities won't burn many carbs) seem to translate more to fat for me. Meals an hour or two before or after my lifting seem to be more efficient in adding muscle.

210.3# 61.5bf 29.3%

Way to get it done, Slim.

214.8lbs @24% bf

flat bench 115x12x2

incline bench 97.5x11, 9

flat db flyes 41x12x2

1 arm bent over db rows 50x12x2

seated alternating curls 31x9, 12

false grip reverse curls 60x12x2

standing press 60x15, 12

lateral raises 11x12x2

Joined Fitness19 today. It doesn't open for 6 weeks, so I was able to lock in my rate at $12 per month. Also the membership fee before they open the location is $12 rather than $199.

Thank you Jessifly. Another 24hr just opened nearby here. (The muscle head that answered the phone there gets low grades for sales/customer relations) The older 24 is near the new 19. The price is higher, and there's a contract to sign there. I continued until now to grow my home gym equipment collection instead. I'll let y'all know how 19 looks after my tour.

Thank you 3loaves.

Soccer moms would be motivational to me!

Maybe I could just hang there for the Winter or until it grows too crowded.

Fitness 19 is opening a location not far from me. Does anyone have any experience with the company? The deal before they open is pretty incredible. $12 membership, $12 per month, $49 to guarantee the price will always be $12! No showers save $ they say. I'm going for a tour Sunday. They have hammer strength, free weights, a lot of cardio, as well as circuit training machines.

flat bench 115x12, 11

incline bench 95x11, 10

flat db flyes 41x10, 11

1 arm dumbbell row 50x12x2

seated curl 31x10x2

false grip reverse curls 55x12x2

standing press 57.5x12x2

lateral raises 11x11x2

Been doing crunches most days.

Yesterday I Ioaded and unloaded then stacked or shelved 5300# of cased foods. That work exercises my grip and back especially.

Right knee is still not well and calf is still strained from favoring it.

Thanks for reading and for your suggestions.

Swimming would be great, but I can't afford to join any place with a pool soon.

Delivering the 41,000 lbs my small program moved in the past year would have been a challenge on a bike. The other program I work for has received around six tons of food in the last week alone.

I'm on my like 5th or 6th orthopedic injury since April! I started back too early a few times and lost ground. I can't wait to run again. (some day) I'm very glad I started lifting weights rather then wait around, as I've made good progress with my upper body in the last 11 weeks. Now I need to incorporate cardio some how.

The late night gorge was still in my gut when I weighed in this morning. The infrequency of my lifting and lack of aerobics have left me prey to my old nemesis: evening munchies.

213.5# 63.4 bf 29.7%

Great effort! Please let your knee heal well. You may save time in the end.

Definitely lose the boxing coach. You'll find someone better who's not a jerk. Don't give up!

I have to agree with the consensus. You look like you're in good shape already. With the help of the experienced folks here, you'll be adding more lean muscle as well.

Happy 1500th post!

Happy Birthday! May this year bring you only health, wealth and pleasure.

Hey neighbor!

Finally lifted again. My nephew gave me two 50 lb hex dumbbells as motivation. Skipped the kickbacks as my elbow doesn't seem to like them.

flat bench 115x11, 9

incline bench 95x10, 8

flat db flyes 41x9, 11

1 arm db rows 45x12x2

seated curls 31x8x2

false grip reverse curl 52.5x12x2

press 57.5x15, 11

My dear friend is Director of Emergency Medicine at the worst ghetto ER in Cleveland. Today he told me he thought I had cartilage damage and need to not run or do ANY load bearing exercise on that knee for a good while. He recommended bicycling.

209# 60.5# bf (29%)

Still limping. Doing some crunches.

Your commitment is awesome.

Glad you continue to heal. Keeping it positive will help on many levels. Cleveland needs you whole Zinzen. It'll take a little while, but make sure to give it the time it needs.

Tried the mini-trampoline. Not good. My right knee is still easily pained and the calf is strained from favoring the knee. It's been a long time since I ran. The problem has been working on it, including a lot of lifting and carrying cases of food, most of which are 25 to 45 pounds. I wish I could take the time off to let it heal properly.

Trying to start an abs campaign, something I need most and conveniently forget. My nephew showed me crunches with feet up on a chair, which I'm trying to make a habit.

flat bench press 111#x12x2

incline bench press 100#x9, 8

flat db flyes 38.5#x12x2

1 arm db rows 45#x12x2

seated alternating curls 31#x11, 8

false grip reverse curls 50#x12x2

donkey kickback 15#x8x2

standing press 52.5#x15x2

I also unloaded, hand trucked and shelved a van full of food today, as I often do.

Thank you Sea Siren.

The potluck was delicious and nutritious! I'm always glad to eat other than my own cooking. Vegan friends is what I really am most hungry for however.