Well, it seems that my new routine of one day at gym and the next day resting works! Felt really ready to do some hard training today.  I was able to do light cardio, slow walking on treadmill, to stretch the hamstring a little, and stayed on a little longer than I wanted; there were 2 lovely young ladies with bobbing pony tails and tight clothes exercising on the cross-trainers in front of my treadmill.
Now come on guys, don't knock an ol',  mans dreams!  
Stayed at the gym for 2 hours, biceps curls, chest presses and leg extensions and Row Machine Wide Grip Row, plus of course the light cardio.  I used to do the cardio first in order to warm up but have taken advice from the forum and now do it halfway through the WO.
Chest presses and biceps done to failure. That is the arms and chest muscles couldn't do another rep.
BTW anyone else have sore forearms when reaching the limit on bicep curls on the "preacher"?

Nice one seems like things are coming along nicely. Glad to hear you are taking things easy with the
hamstring this time

as for the two young ladies and the bobbing hair.... what are you like !!!  

Actually the hamstring injury did me a favour!  As I have been resting alternate days I find that I am able to do much better and longer WOs when I do go to the gym. So, it gym one day, rest the next.
Hamstring exercises now up to 5kph over 30 minutes using the treadmill.
I have put on some weight due to the slowing down of the cardio, so have cut down on the carbs.
There is still a layer of fat which refuses to move which is a pity as my muscles under it are now hard and would show up better without that layer. Trying to get a better body for my 70th!

This was me in my prime!
Gurkha Rifles.    Ahhhhhhh.... the memories, memories....

4pm Friday
The reduction in carbs is beginning to have an effect on WOs.  Today I had little energy and finished early. Did a BIG mistake:- I did thigh extensions before cardio and found I could hardly walk after them. So no cardio!
Ah well, some days you in etc etc etc......

are you carbs cycling jon?? and why are you doing cardio half way through your workout??, i would read the thread but i'm too lazy  

Hi Kez, I used to do cardio first thing in the WO to get warmed up, but following advice from guys on the forum I changed cardio to halfway through.  To be honest I prefer doing it first.

As far as carbs reduction, I've just reduced them for each meal because.
1. Due to hamstring injury (now mending) my cardio was reduced to just a warm walk instead of power walking.
and
2. I'm trying to reduce the amount of fat still on my body.

if you dont do cardio first thing in the morning do it straight after your workout........ doing cardio halfway though your workout? whats the point in that?

Kez, I am following djandy1uk's advise on this!  
This is what he wrote in a thread to me.

doing cardio after your weights session is far more effective.... During your weights session you use up your glycogen and are at your strongest, so firstly you get the most out of your weights session. By doing your cardio after it will get straight into pure fat burning...and you should benefit far more fom it this way around..... It is a bit of a stinger running after a weights session, but just stick with it and I think it will speed up your progress...


To be honest I find doing cardio first to be a lot easier as I said before.

cardio first thing in the morning before breakfast is the best time to burn fat, but doing it after your weights session is also good , i thought you were stopping halfway through your workout to do your cardio L OL!! ... keep going jon as i'm sure you will get there in the end, nothing good comes easy in life!!!

Following Fridays pretty disastrous day when I had no energy, I had Saturday off and went to gym today Sunday. Felt absolutley full of energy and in addition to 58 minutes cardio, I pressed, pulled and lifted this lot for the total below; on biceps curls, chest press and wide row pulls (upper back).
Kilos (Total)            Stations       Sets        Reps
77,410                    6                   28         860           
77.410 kilos is 170,302 pounds
Half the kilos were done on the leg/calf extension press which I now find easy, now that the hamstring seem OK. I didn't trash the hamstring, just upped the speed on the treadmill gradually from 4.5 to 5.6 kph.

All the strength exercises were used with the "pyramid" technique. Bicep cirls were 210 reps with maximum weight of 25 kilos (55 pounds) . I tried 30 kilos (66 pounds) which is the next step up on our preacher, but couldn't manage that yet.
Tomorrow, Monday,  another rest day.

This is a breakdown of my training for March

How is your body looking now Jon, has it changed a lot??

Kez, I'm gonna put a foto on the forum on April 17th! But yes, its changed, but not a lot.  By that date I will have been doing WOs for 5 months, I started Nov 15th. Still got that damn layer of fat though!   Muscles are much harder. My aim is to have a body like yours by the time I'm 99!  

, keep going Jon your putting some good effort in!!

Thanks Kez. I really appreciate the support we each get from the successful forum members like yourself.

Quoted Text

Jon your putting some good effort in!!

On the training or graphics ????