John V

Glad your acute problem passed. How has your situation improved? Good general advice for almost anyone is to shift most eating toward the morning and midday and allow the gut to rest at night. Also, stress management is important and there are a lot of techniques and strategies for that, such as meditation, yoga, etc. Sprouts as a dietary staple are good for most folks too! Take care.

Yam in pea soup sounds good. I'll try it. Adding a tiny pinch of baking soda to the water shortens the cooking time of legumes significantly.

Today I looked at satellite photos of the 3 tracks I've used, all of which seem a different size, which I only suspected. So, I'm not sure which of them has exactly a 1/4 mile lap. Anyway I went to the apparent smallest track, which surrounds a soccer field, stretched, walked a lap, ran 9, then walked 4 more. The running seemed a nominal 2.25 ml in aprox 20 mins. I stretched a lot afterward and did bicycle crunches, 60, then 30. My hr stayed in the lowest 150s, as I eased to an almost stationary jog if it rose, until after I passed the 2 ml run mark, when it started to climb toward 160. I was surprised that hr stayed near 130 while walking the extra mile at the end. The weather is exquisite today.

Welcome! Please start your excercise with moderation and sustainable consistancy. After being lacto-vegetarian for 10 years, I've been vegan for 5. In the first couple of months I lost 35#. While I did great when I replaced cheese with steamed veggies, over the years I reduced veggies and increased pb, bread, oil, corn chips, bread, salt, etc. and slowly 20# came back. If I can make one dietary suggestion, I'd suggest getting a bag of whole mung beans and one of lentils and growing sprouts to eat every day.

Welcome from Ohio! Hey, I resemble that "old fart" self deprecation! I'm a year older than you, 1/2" taller, 3# heavier and only 3x the bf%!

Glad to hear of your success with Craig's list. My nephew has helped me as a trainer and spotter. I wasn't going to risk testing my bench pressing limits without him. He gave me one finger of assist on some overloaded bench presses and I really felt it the next day. It was nearly too much for this old geezer.

flat bench (overloaded) 125x6 flat bench 102x10 incline bench 87x10x2 flat db flyes 32.5x10x2 1 arm db row 32.5x12x2 bb curl 75x8,7 false grip bb curl 42.5x12x2 db kickback12.5x8x2 press 75x9,6 leg extensions 50x10x2 leg curl 50x10x2 Karl helped me with the first bench presses a tiny bit. He has had a lot of helpful advice regarding my technique and form.

How are you doing?

Moved the gym and changed the routine some. Went easy but will progress soon. I feel I'll need to ad the 3rd set to have a satisfying workout with lower reps and higher weights. flat bench press 95x12x2 incline bench press 75x12x2 flat dumbbell flyes 30x12x2 1 arm bent over row 30x12x2 barbell curl 75x6,7 false grip bb curl 40x12x2 dumbbell kickback 12.5x8x2 standing press 75x8x2

211.7# 62.4bf 29.7%

Hope you can rest up and that the pain subsides quickly. Let me know if you need my help. I'm in Lakewood the next 3 days.

Maybe the other track is longer than today's. Today I stretched, walked a lap, then ran 8 and cooled 1 more, then stretched again. I ran 100 yd strides twice in the last 1/4 mile of the jog. 2 miles took 20 minutes and my heart barely made it to 150, staying in the lower 140s!! (except for the sprints, when it only went to 160 some) This is markedly faster with markedly lower hr than the 3 days ago. It was cooler, and earlier in the day. Craig's List paid off! I bought 340# of mostly big cast iron plates for 80 bucks today. Now I can change my routine and use more of the bars I have. I think I have to move the whole gym and set up at my warehouse for the weather of the coming months. It's been nice lifting outside in my back yard, under the grape arbor, surrounded by bamboo, especially in the thunder and drizzle.

My nephew Karl watched me and critiqued my form, which he was enthusiastic with generally, though we tweeked the incline alternating curls, the standing press and the kickbacks and now I can't do as much on those. incline db press 30#x16x2 flat db flyes 30#x16x2 1 arm db row 30#x16x2 alt incline db curl 30#x8, 25#x8 false grip bb curl 40#x10,9 1 arm db kickback 12.5x9x2 shoulder press 50#x13, 8 wide grip slow bicycle crunches 60, 50 I think I'm going to feel it tomorrow.

Have a quick and total recovery.

Ran on my old high school track. (class of '76!) It has a solid black top rather than the loose and rutted cinders on the one I'd been using. Unfortunately it's a few miles from my current home, while the other was just 1 mile away. 2 miles took about 28 minutes. I went at as slow a pace as I could, trying to keep my hr down on this longer run in the blazing early evening Sun. Mostly I stayed in the 150s, moving to close to 160 toward the end. The strides got me up to 184! Ran two 100 yd strides on lap 8. Stretched before, no warm up but a (9th) cooldown lap and a lot of stretches after. Then bicycle crunches 56, then 36.

Thanks for the video. We'll look forward to more.

Congratulations on passing your 135 goal and on your 1300th post!

213#, 63.2 bf, 29.7%

Ran my old sidewalk route that I started out on in April. It's sure a lot easier now! I walked a little, ran over a mile then strided 50 yds or so before walking the last little bit, totaling 1.8 mls, in about 20 minutes. Stretched before and more after. Then bicycle crunches 54,34.

incl db press 30x15x2 flat db flyes 30x15x2 1arm db row 30x15x2 alt incl db curl 30x15x2 false grip rev bb curls 41x15, 9 db kickback 12.5x12, 10 standing press 51x13,10 slow bicycle crunches 52, 32 Either the days off or the earlier exercises' increased weight and reps meant I couldn't do what I could earlier in the week on the last few exercises.

They finally gated and locked the high school track I've been using. I ran on the the wet, uneven grass for about 12 mins then rested a min then ran another 8 or so then a short rest before another few minutes, including two sets of strides. No monitor but by the huffing and puffing I know I stayed in the 160s with some flirting with 170 during the strides. My recovery time has improved dramatically, as my hr drops quick when I rest/walk. The next closest track I know of is a few miles away. Stretched a bit before and after, no warm up walk. 50 bicycle crunches, then 40 more. No lifting today. I felt the last session a bit more, and I have tons of food to deliver in the next few days. Took a 2 hour afternoon nap instead!

212.5 lbs 62.9lbs bf (29.6%) 51.4% h2o 7.4% bone Gained 2 lbs muscle, 3 fat this month! Stretched, walked a lap, ran 6 (1.5 mls in 14 min) cooled down a lap, stretched again. incl db press 30x14x2 flat db flyes 30x14x2 1 arm db rows 30x14x2 alt incl db curl 30x14x2 false grip rev curls 51x 14, 10 db kickback 12.5x14,11 stand mil press 51x14x2 slow bicycle crunch 42,20,20

Awesome dude. The pics are very valuable inspiration for all of us! Post some more soon please.

The vegetables at the fairs are inspiring. Unfortunately 4H livestock competitions usually stipulate the animal MUST be slaughtered, an "important lesson" for "future farmers." Folks here tried to save a steer named Bentley for a rescue refuge but some "pro farmer" people paid a huge amount for Bentley to see the animal rights people defeated. Glad you had fun with the wahinis. Happy bargain hunting on the used steel, which I also have to do. I'm going to try Craigs list first.