Just getting a little stronger every time. Been really working on the mobility work. One of my primary goals this year is to fix the spine to minimize the impingement. It's funny that I can do the calve work unimpeded given that 1/3 of my foot is still black and blue and swollen. Thank God I didn't break the metatarsals, that would really suck right now.
45 minutes on the Elliptical with the 40lb vest and 1.5lb ankle weights highest incline hardest resistance.
Overhead Press
60X10
70X15,15,12,11
WG Rows
60X30
65X15,15,12,12
Machine Preacher
90X9,8,8,7
Machine Tricep
105X15,15,13,15
Curls
70x6,6,6,6
Calve Press on LP Machine
290X24,20,14,14
Hammer Abd Crunch
10X24,24,24,24
Notes:
I tried the ankle weights and if they made a difference I couldn't tell. The right shoulder still has a little bit of a tweak but it is getting better ever since I've started lifting again. I'm getting stronger, maybe a little too fast. Just got to be careful. They repaired the Hammer ab crunch so I got back on that. Started at the lightest setting because I hate the post exercise cramping on those when I've not worked up on them.
45 minutes on the Elliptical with 60lb weighted vests, highest incline hardest resistance, 551 calories.
Notes:
The foot is still a little black and blue and the swelling has come down as has the pain. I'm feeling that it will heal perfectly if I am careful with it, so probably going to put off Squats and Deadlifts till 3 months after the injury to play it safe. And with that in mind I decided to go with both vests on the Elliptical. That's a brutal workout. Something to do in the Winter.
Definitely putting on some muscle overall, not quite as lean but not bad.
60 minutes on the elliptical with the 40lb weighted vest and 3.5lb ankle weight calories: 705
WG machine rows
85X10,11,10,10
Overhead press 80X15,11,10,8
preacher machine
100x10
105x8,6,6
Tricep Machine
115X20,16,15,10
Curls
70X9,9,8,8
tricep pressdown
75X10,12,8,8
Calve Press
330X17,14,14,14
Hammer Ab Crunch
30X30,25,20,20
Notes:
My foot is still a little black and blue but the swelling is almost gone. So I think this year at least for the first part of it I'm going to be living on the Elliptical for the legs and so I like the idea of getting the 10 lb ankle weights to add a little additional resistance to the 40 lb vest and upping the sessions to 3 one hour sessions per week. I think that's good work here in the winter while I wait for the foot to heal.
On the upper body weights just getting a little bit stronger every time.
Definitely feels like we're unwinding some of the holiday damage, feeling tighter.
I should of got pics of how cut I was last summer but I never did. If I manage it again this summer I will this time.
How do you like cardio with the weight vest??? Have been considering purchasing one myself; especially, for power walking outside on nice weather days.
How do you like cardio with the weight vest??? Have been considering purchasing one myself; especially, for power walking outside on nice weather days.
I like it. I especially like it outdoors during the warmer months on the sledding hill, in which case 40lbs is plenty. Indoors on the Elliptical even at the hardest setting and highest incline I could use a little more resistance but even so it's a great baseline. It's especially useful up north where the weather doesn't always lend itself to outside cardio.
I do a lot of outdoors stuff where I traverse steep ravines and cross rivers and the like and the weighted vest really provides the right conditioning to handle that terrain.
I have thought to try heavier but when I add my wife's 20lb vest after a while my shoulders/spine start complaining, but then I'm injured there.
The only thing is get one that is an actual vest that opens in the front, the ones that you have to put on overhead do not distribute the load across the back and really load the traps, those are not pleasant.
60 minutes on the Elliptical with the 40lb vest and 3.5 lb ankle weights
CG pulldown
100x10
120x10
140x10
160x7,6,5,4x4,3x3
Bench Press
65x10
95x10
115x10
135x10
155x7,7,6,5,5,4,5
Notes:
I hate the fucking Elliptical, but it is awesome for the winter months and I'm going to do it. On the weights just getting a little stronger every time. Trying to get off the crack - I mean sugar. Picked up some bad habits over the holidays.
60 minutes on the Elliptical with the 40lb vest and 10 lb ankle weights, highest incline hardest resistance calories: 724
Notes:
WOW!
My legs were wobbly coming off it. This is not pleasant stuff but the addition of the 10lb(5 lbs each) ankle weights, really ups the resistance without putting additional strain on the spine or shoulders. $9 at walmart. As difficult as it is, if I stay on this for 2 months while my foot heals, I'll be the better for it. Three times a week for an hour. That's the plan.
Right shoulder is still damaged I can feel it when I'm doing the machine tri which is kind of like a seated dip. Thing is though that it is holding up, I'm just going to stay very careful with increasing the weight. Overhead press hardest part is throwing it up to position. I'm using the fixed bars for that, I don't want to use the Squat rack as there's only one and I don't plan on going past the 110 lbs of the fixed bars so it should be fine. For the calve press I should max out the LP machine soon but this time I'm pausing the movement at the top and bottom so it's harder than what was essentially touch and go before. I was having a desert every night usually ice cream and a home made chocolate cookie, I just decided to stop that, as much as anything I didn't like that I was hooked on it, maybe some healthier choices.