day1

[JohnV]

1 ml@ 4.5 mph 1/2 ml@ 5mph 1/2 ml@ 5.5 mph 2 mls 24m44s hr >175!
1/4 ml@3 mph cool down 2.25 mls  29m39s

[JohnV]

Groin feels strained so I tried HS bench w/25s and my left rotator cuff screamed.
Tried treadmill 1 ml @L2@3.5 mph 17m 10s groin strain confirmed!
HS crunch 50x20,20
Left gym feeling a bit defeated but grateful it's not worse.

[7bluewren]

Hi JohnV
Really enjoyed reading up on your progress, very inspiring! Makes me realise I should get off my butt - but in a good way! You're doing really great

[JohnV]

Hi JohnV
Really enjoyed reading up on your progress, very inspiring! Makes me realise I should get off my butt - but in a good way! You're doing really great

Thanks for the kind words. Keeping the log has kept me consistent. Start in a small way and stick with it. (it's easier when your young!)

[kallefs]

Taking it easy for a week?

[JohnV]

1 arm bench 30x15, 15
Hammer curls 30sx15, 15
1 arm clean & press 30x15, 15
Recumbent 5 mls 18m12s 
L10 90 rpm 160+ hr 
.5 ml@L1 cool down

Back to gym after 2 1/2 weeks, trying to heal up a groin strain and rotator cuff pain. Left shoulder is still not 100%.

[JohnV]

I got sick last week.

Monday
65# fat!  30% 215#

Today
Stair stepper 15 floors L5 6m0s
Treadmill
3.5mph 1/4 ml L.5, increased L.5 each 1/4 ml until 1.75 ml L3.5
1.75ml 30m, 1/4@L0, 1/4@3mph
2.25ml 39m34s

25x15 1arm bp cuff hurts 
25x15,8,5 concentration curls
25x10,10,10 flat flyers
Arnolds 20sx10,8 rotator pain 
1arm clean&press  20x20

Day 9 of 5 low cal meals a day, no night eating. No tortilla chips or PB.
Also day 9 of Garden of Life vitamin code and Health Force anti oxide extreme. I used Vega before during after sequence today. I enjoyed the 1st and 2nd, the 3rd tastes like cake mix. Yuk!
Generally I feel fantastic.

[lobsteriffic]

Hi there!

Glad you are feeling better and it's great to hear you are feeling so fantastic!

[JohnV]

Hi there!

Glad you are feeling better and it's great to hear you are feeling so fantastic!

Thanks Lobster! This is big; there seems to be a major shift in my brain chemistry.

[JohnV]

90 squats smith 10,10,10
135 dead lift 10,10,10
HS crunch 50x20,20,20

[JohnV]

1arm bench 22.5x15,15 25x15,15 (no pain from cuff!)
Flyers 25x15, 15, 15, 15
Concentration curls 20x15,15,15,15
1 arm clean&press (each side alternating) 20x50reps!
Treadmill 3.5mph L1 1/4 ml, 3/4 ml@5mphL1, 1/4ml@5mphL0, cooldownL0@3.5mph1/4 ml
1.5 ml 20m35s

[JohnV]

HS crunch 60x20,20,20
Dead lift 135x15, 15, 15
Squats 100x10,1 (shoulder too weak)
DB squats 100(2x50)x10,10 

Eliptical 1 ml@ L8@5mph 1/4ml@3.5mphL0 1.25 total 16m26s

[JohnV]

1 arm c&p 22.5x50 (yes, 100 presses)
Concentration curls 22.5x15,15,10
1arm bench press 22.5x15,15,15
flat bench flies 22.5x15,15,15
Smith squats 90x15,10,10
Dead lifts 135x15,15,15

I feel awesome

[JohnV]

Had Vega pre then during then all-in-one shake in rice milk. I feel great after my run on the treadmill.
1/4 ml @ 4 mph, 1/2 ml @ 4.5, about 1k @ 5 then accidentally hit kill and lost the time and mileage rested 5 seconds resetting the machine then ran 1k @ 5.5 mph, setting a record for HR at over 180bpm! then walked 1/5ml @ 3 mph
So, about 2 miles run in total, plus the cooldown walk. I don't know or care about the time.

[JohnV]

2.25 mls treadmill 28m41s
1/4 mls @ 3.5,4,4.5,5,5.5,6,5.5,5,4.5,4,3.5 mph