well the graphics are pretty impressive as i would have no idea how to do them, but he is working bloody hard to get where he wants and on that alone desesrves an A+ for effort, i hope when i am Jons age i still have the enthusiasm and drive to carry on

The hamstring is improving and following advice form the forum, I've been taking it easy this time. TodayI managed 76 minutes cardio at a maximum speed of 5.6 kph. Yesterday should have been a day off, but I couldn't resist some light training, but tomorrow, Friday, is definitely a day off.
So far this months I've managed:-
                      Total weights kilos    Stations      Sets       Reps      Cardio mins
3/4/2008             46,715                     7              28          699                76       
2/4/2008             24,970                     7             18          499               43      
1/4/2008             65,490                      7            26            814             44      
WOs covered biceps, chest, deltoids, triceps, calfs and thighs.
, I managed 20 reps at 25 kilos on the thigh extensions and couldn't walk after that! Cardio is always after the WOs and the diet is clean following PJs suggestions.
Now taking in about 4 litres of water (flavoured un-sweetened) but still having to pee about 5 - 6 times during the night!

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but he is working bloody hard to get where he wants and on that alone desesrves an A+

agreed

John do i have this right ???, 03/04  you completed 28 sets with a total rep count of 699

Total reps/ Total sets = reps per set

699/28= 24.96

You do 24 reps per set ????

I must admit im not one for all these fancy machines - all i need is some heavy dumbells and barbells - but at 70years old you CANT knock Jon - keep it up pal

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699/28= 24.96

ROMPER.
Yep thats the way the maths worked out. the central computer will not multiply to an exact ZERO because they cannot divided zero, it wil come to infinity, have a look at the list for my biceps curls for April 3.,and you will see:-  the bottom line is the total
sets  reps   weight   total
1       20   10.00       199.98       
2      10      15.00      149.99      
3      10      20.00    199.98      
4      12      20.00      239.98      
5      4       25.00        99.99      
6      10      20.00      199.98      
7      10      20.00      199.98      
8      7      25.00      174.98      
9      15      25.00      374.96      
10      5      25.00      124.99      
103      20.50      1,964.81      

10 sets of bicep curls?? Whats that all about. I do about 5 sets max in TOTAL for my biceps!

thats why jon is the top bodybuilder on this site lol only messin pj...we all know your the main geezer

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10 sets of bicep curls?? Whats that all about. I do about 5 sets max in TOTAL for my biceps!

PJ., I've got a lot of time to make up!  
Also that's the total for the whole WO of 2 circuits. I do 5 sets each circuit.
So it would be 5 sets of biceps for the first. You can see that I use the pyramid to start and then the final set I go on to "failure".
Depending on which day it is, each circuit consists of, biceps, legs and calfs, chest presses. Then after 2 circuits I end the WO with cardio.
I guess its the result of Army training where doing circuits was normal.

you maybe over training a little jon, cut down on your sets with the weights but still do plenty of cardio.......... each weight set has to be proper strict though and no girl private footing around  

OK Kez, advice accepted and thanks again.
BTW, I now take 3 days rest each week; when I first came onto the forum I was doing 7 days WOs!

John what are your goals for weight training ???

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PJ., I've got a lot of time to make up!

That may be true but you cannot rush certain things. At the moment you are training more for endurance and like a marathon runner will have smaller more efficient muscles.  If thats not the aim then you need to rethink.

Just my personal opinion

Hi john hows things havnt ben on much, you havnt had much look with your injuries have you.
Good to see you havnt given up, Do you take any Cod liver oils etc. Reason i ask i noticed when taking this supplement  i never got
joint pains or muscle cramps. Just wondered if you had the same experiance. Ps i thought you came into my shop today at work, a guy who looked the spitting double of you came into the shop, i felt a right buerk when i asked if it was john of the net the poor guy
gave me a puzzled look. Lol. Hows ya training going???

i havent seen jon on in ages....and why does it seem that you cannot get on to his profile now has he deleted it?

I belive he has left after a dispute with another member off here.

Well if thats the case there is no point in using forums - your gonna get that wherever you go! You just gotta rise above it!