TGIF!!!  I'm off today but will report that I again did a full 30 minute elliptical yesterday (Thursday)!!  My average bpm was 132 and the high was 153. 

If I maintain the 'cardio aspects' I've got going now (30.,30,15,15,15) each week, that will be pretty good don't you think?  The 30's use about 200 cals and I travel about 2miles and the 15's are about half of that. 

I am also excited to report that Mom and I just booked a 15 day Viking River Cruise, beginning in Prague (two nights in 4 star hotel); then traveling 8 nights on three rivers aboard the 'Viking Prestige';  then on to Paris (2 nights at a 4 star hotel) and finally, a 'trip extender' taking us to London for three additional nights.  We travel back and forth from Paris to London on a 'high speed' train (less than 3 hours) and stay in a delux hotel.

 We booked the trip, including all our 'air travel' from Orlando to Prague and Paris to Orlando aboard Lufthansa Air.   We leave on July 11, with our vacation beginning in Prague on 7/12 and return on July 27th.  CHECK IT OUT!!

 http://www.vikingrivercruises.com/rivercruises/europe-moselle-paris-prague-2013/itinerary.aspx

I did complete a 30 minute elliptical on Tuesday which was a new record for me.  My heart rate averaged about 130bpm, with a high of 155 at the end.  I did not die.

Today, I did my normal Wednesday workout with a few deletions and additions.  I now do a 'standard' 15 minute elliptical cardio warm up (today showed a 124bpm average and 143bpm high) to begin each M-W-S session.  I also did some seated, front, wide-grip pull downs (lats) on the cable machine.  I substituted some machine gun curls with dumb bells for biceps.  Gave my deltoids a rest (been hurting lately).  Weighed out 'heavy' due to Tuesday's eating and drinking ..... felt bad at 237.6.  Couldn't be because of the three drinks I had last night, big dinner out, and the ice cream and cake before bed time...... I KNOW I MUST BEGIN SOME FORM OF EATING PLAN.

Getting behind with these posts.  Did my usual M-W-S workout yesterday; raised my cardio on the elliptical to 15 minutes (will keep it there for now) and then did a complete 'upper' on the machines (3sets, 15reps).  I am not much lighter but a lot stronger and look a bit better. Was 236.0 after my workout.  I noticed that my heart rate is up a bit (Ave=136, High=153).

I will be doing a 'cardio only' today (Tuesday) for between 20-30 minutes if I can.  I probably shouldn't let my heart rate go much higher than the low 150's.  I use to be able to control it somewhat by concentrating on my breathing and leg speed and should be able to slow down to keep it under 155.  We'll see.

Looking into a European River Cruise for Mom and I next summer (Viking River Cruises).  There is one which goes from Paris to Prague for 12 days ...... First two nights in a Parisian hotel, Next seven aboard a 'River Ship" with guided tours along the way, and last two days in a hotel in Prague.  Fly out of and back to Orlando, FL.

Did my normal M-W-S workout on Sat with 13 minute elliptical followed by upper body resistance on the machines (3sets, 15reps).  After workout weight was 235.2 .... not bad with 'Friday off' eating/drinking and Sat am breakfast.  I seem to be getting 'more firm' in some areas.

Off Sunday and back to the routine on Monday.

OK, this is for both Wednesday and Thursday.... went to the gym both days.  On Wednesday did a tough one starting with a 13 minute elliptical, followed by all upper body parts on on seven machines.  Did three sets, 15 reps each set, on each body part (seven).  Average bpm was 128 and high bpm of 143.  After workout weight was 235.8.

Today (Thursday), emphasized cardio.  Did a 'record' (for me) 25 minutes elliptical.  Average pulse was 136 with a high of 153 at the end.  Worked hard.  Did 'smith bench' .... two reps with 225lbs, feet up, for fun. 

After workout weight today was 235.0, lowest yet and that was with big dinner, plus dessert last night and two poached eggs, juice, and a roll for breakfast.  Off until Sat.

OK, got to the gym for a brief workout today, cardio emphasis.  Would have been easy to say "screw it" because of the downpour, but I made it anyway.   You know, I'm convinced that the hardest part of any workout is "getting their".  I did a 22 minute elliptical (longest so far) and my average heart rate was 128 and my peak was 143.  I feel I'm beginning to achieve positive results in my 'cardio' although very much still in the beginning stages.

I did a short resistance workout on the cable machine; biceps 3 sets x 15 reps (curls) and triceps 3 set x 15 reps (push downs). That's it for today .....oh yeah.. my weight was 135.7 ..... coming down slowly.

Post workout weight 236.4 .... about what is was Sat.... not too bad since I was off Sun.   Moved cardio on elliptical from 12 to 13 minutes (M-W-S)..... average bpm = 136, high=141. 

Upped my reps from 12 to 15 all three sets on all 'body-part' machines.  Had to lower the workout weight about one plate on average.  Couldn't get to the cable machine so I did free weights for 'arms'.  Sorry Tom, forgot the pic again.

My fish look hungry ..... Isn't anyone feeding them?

Just came back from my Sat workout.   I've decided NOT to take off two days in a row (S&S) but split up my days off and take off Fri and Sun, with a Sat workout.

Did my regular M-W-F cardio on the elliptical (11 min, 12 starting next week) and my finishing pulse was only 135 .... getting better.  Good sweat at the end and I continue sweating throughout the 'resistance phase' which lasts about 45 min.

Worked all body parts (above the hips) with three sets, 12 reps on each machine.   I used the 'cable machine' for arms with seated curls and standing push downs.  My old right elbow injury (college football dislocation)  seems to cause some discomfort and gives me quite a bit of pain.  Funny but my left arm just picks up the slack so I can complete the 'tough ones' (last reps).  (BTW Tom ....sorry I forgot to take pics of the gym but will on Mon and post them after my workout).

Weight was 236.4 .... better.   Not eating after din din except fruit (ups, I did sneak a small amount of chocolate last night....don't tell Mom).  Going out for dinner with friends tonight but will eat fish.

Short workout today but a pretty good cardio.  Got to the gym at about 1:30 and decided to try to complete a 20 minute ellipical, the longest so far.  My beginning pulse was 83, average pulse 128, highest 135... which I think is pretty good compared to the 150's ++ a couple of week ago.  I think I will try to emphasize 'cardio' on Tue and Thur and eliminate resistance for the most part on those days. 

I did do a little chest after my elliptical today .... warmed up with 135 and worked my way up to 225 (did two slow reps at that weight).  Made me feel that at least I was getting stronger.  Weighed out at 237.6 ...just a tad more than yesterday but with much less 'water loss' and a shorter workout.  Back to normal tomorrow ... M-W-F standard workout, T-T will be only 'cardio' from now on. 

Got to the gym about 1:30 and left about 2:35.  Weight following workout was 237.4 (down .6 from yesterday).  Worked pretty hard; 11 minute elliptical, three sets with 12 reps each set on all upper body parts including abs and lower back (which BTW, still aches like a bitch).  My knee is OK, hurts more after than during.  I'll be seeing my orthopod in about a week or so and planning some new strategy; maybe injections, not sure.

My pulse was mid 80's at cardio start and 138 at finish.  I think I'm going to start to monitor 'recovery time' from finishing bpm to 100bpm> .... I bet it will take 2-3minutes (I hope).  I did notice that going directly to resistance work following my cardio warmup, my bpm remains pretty high .... perhaps I should monitor that once in a while....comments?  My thinking is that the resistance portion of my workout should be done at a pace that serves that purpose....ya think?

I ate yogurt and bananas for breakfast, a piece of fruit and a cold zero cal drink after workout and expect to eat what ever Mom makes for din din and nothing but fruit after that.  There are some cookies left ........ This will be my first test!  BTW, is anyone feeding my fish?

OK.... here's Tuesday's report.  I'm both happy and sad.  Sad because my weight creeped up to a booming 238.0, highest ever!  Happy because I'm actually feeling a lot better.  I must begin charting at least beginning efforts to reduce my intake.  Here we go... I've eaten nothing today to this point (3:15pm) except coffee.  My first meal will be dinner.  Not a good way to start but I guess there's no good way to say NO to food. I will try to not eat after dinner as a good step forward (except maybe a piece of fruit).  Tomorrow I'll try to begin sort of a regime.

Back to today's workout.  Got to the gym at about 1pm and left about 2pm.  I did a 17:30 elliptical with  beginning pulse of 85 and a finishing one of 144 to start (remember, Tues and Thurs are my cardio and light resistance days).   I did abs, back, and chest; three sets of 10R each.  I did all with good form and late set hesitation (and some negs).  I'm feeling stronger; did some hesitation flies with 40 and 45lbs DB, (10R each) no straining necessary. I think I may try to up the reps from 10 to 12, working up to 15.  Any thoughts???

I predict I'll begin showing weight loss tomorrow!  I'm awfully handsome at 238 though.

Surprised no one jumped on the fact that I missed 'monday's report'.   I DID go to the gym and did my normal workout yesterday.  Added a minute to my 'cardio' and my heart rate seems to be responding favorably.  I wish my weight was (237.2 after Monday's workout).  I know, I know..... must do something about cutting my intake.  I did the calculations and I only need 1930 cals a day to maintain, more I gain, less I lose.... more loss of course if I work harder and eat less.

I've kept the abs and lower back in the routine. I will be doing a 'cardio emphasis' today (Tuesday and Thursday, cardio for 15 -20 minutes if I can).  I'll only do chest, abs, and back on T & T (shortened resistance days).  M-W-F will be full days with all body parts plus a nominal but ever increasing cardio (now 11 minutes.... hope to kick it up a minute a week).

Insofar as my interest in politics .....  GO BARACK!!

Oh yea with little faith ...  No, I did not go to the gym Friday (had some good excuses, non of which I choose to share with the likes of you all).   However, I went today (Sat) and did Friday's workout, which makes 5 of the last 6 days and right on target with my five a week goal!!!

Alright, getting down to business, I arrived around noon, worked for about 50 minutes (just missed a halacious Thunder Storm ... was on two wheels).  Tom will be pleased to know that I started two new machines today; the ab crunch and the lower back extender.  Just two 'exploratory sets each'.  I did all my other body parts with 'no maxes', stayed with 155 on the 'smith deck', 2S x 10R (hesitation reps last set).  My beginning bpm was in the 80's and I finished at 139 bpm in ten minutes on the elliptical.  My finishing heart rate seems to be responding a little bit (going down).

Starting Mon I will move the 'cardio' period from 10 to 11 minutes and yes Tom, I will keep the ab crunches and lower back extensions in the program.   I'm going to shoot for perfect form on all machines and maybe do some 'negatives' toward the end of the second set of some, we'll see.  My after workout weight was 236.2, and I know that I can't put off the 'diet part of this very much longer.  Suggestions are of course welcome.

BTW, I expect all three of you and all your friends and wives etc to VOTE FOR BARACK AND SUPPORT HIS RE ELECTION CAMPAIGN!!!!
Second BTW, you can feed my fish by tapping your mouse ...... :-)

Got to the gym abut 1pm.  Getting their is always the toughest part of the workout.  Started with my 10 minute elliptical and decided to do 15 today.  Finishing pulse was 152bpm.  Good sweat!  I decided to reduced my resistance work and only concentrated on pecs and back.  I think I'll lighten up on Tue and Thur with the resistance and try to increase my cardio time on those same days. 

There were a couple of Smith Deck 'hogs' their today so I did my chest and back on  machines.  Probably a bit safer anyway as my tendency to load too much weight when benching is still part of my 'evil weight lifter side'.  Still love doing that exercise.

Tuesday I did much the same as today but when using free weights (Smith), I did a little evaluation of strength and was pleased that I was able to work up to 205 lbs with good form (feet on bench).  Maybe I'll establish Tuesday as 'max day'.  I can hear the cries now ..... DON'T BE STUPID!!  (and probably TY saying ..."Dad man, you gotta start abs!"). Maybe next week I'll add abs to my Tue/Thurs routine.  We'll see....

End of workout weight = 235.7 (ate steak last night... probably still have some inside).  Mom and I are trying to do more protein and less carbs.  Also, wine instead of Scotch, at least some nights (one glass ONLY).  We've been having yogurt with fruit and stuff about mid-morning and nothing until supper.

Went to the gym at about 1:30.  It was my sixth visit in seven days. I hope to maintain a five day per week schedule, taking off Sat and Sun.  At present, my work out is fairly easy and somewhat 'exploratory' in nature due to the fact that I've done no 'cardio' or 'resistance' work in a couple of years so the cardio phase (elliptical) is only 10 minutes (heart rate climbs to between 140 and 150 by end of session) and my 'resistance' is 2S x 10R on six machines and the 'Smith deck'.  I have been using fairly light weight and I don't try to work to failure but probably would have difficulty completing more than 3-5 additional reps in most instances on most of  the machines. I am being very cautious as I know what injury means to someone in my shape and will try to avoid set backs if possible. My entire workout is taking about 40-50 minutes at this point.

My goals are to slowly increase 'cardio time' each week and up weight, keeping reps constant (10-12) as my strength returns.  I direct my resistance lifting at this time to pecs, rhomboids, biceps, triceps, deltoids, quads and hamstrings. 

Weight today was 235.0 (after workout)  My weight on 8/29/12 was 237.6.  I also hope to reduce my 'max heart rate' at the end of cardio phase and at some point, begin to chart recovery time (to 100bpm -90bpm- etc). Needless to say, my eating habits must become a part of this effort if I'm to attain real progress but I will begin 'intake' regime after I feel my 'gym rat' days have been re established.