End of the Week

Spotted Jellyfish

We had a great time at Mystic Aquarium yesterday and had enough time to see all the exhibits. It was only the various highway repaving projects throughout Connecticut that caused anguish on our return home. A day spent viewing fish and eating fish, i.e., clam chowder, oysters and sushi has repercussions, of course. I knew when I woke this morning to puffy eyes and a bloat under the skin, that I'd reached my salt (sodium) limit yesterday.

Solution: go to the gym. Having my son in tow again limits my cardio to 35 minutes. 4.03 miles seemed adequate but I wasn't drenched in the sweaty joy I experience during longer cardio sessions. Because I'd missed yesterday, I decided to do a combination workout. Some push, some pull. Bench press reps on the Smith. Chin ups at the Cage stretch. Lat pull downs. So far so good. But by this point my forearms are getting tired so doing shoulders are much harder — I'm having trouble gripping the 20 lb dumbbells when I extend my arms outward. My fingers hurt and my hands feel weak and small. Oh well. There's nothing I can do but soldier on.

Afterwards, I superset tri's and bi's with dumbbell extensions and bicep curls. Those I can handle at 20 lbs. Abs get a cursory 2 sets each (upper and lower position) on the ab crunch station, and then a quick Mat stretch. When I've skipped this critical last phase of my workout, I'm always so much more sore and stiff the next day. And who really needs that?

Today's Total Workout:
35 min cardio = 4.03 miles
Smith Bench: 5 x 25 @ 95 lbs
Cage stretch & kicks & 12 close grip chin ups with knees curled to the chest
Ab crunch machine: 2 x 50 (upper) / 2 x 50 (lower)
Lat Pull Downs: 12 @ 75 / 12 @ 90 / 4 x 12-8 @ 105
Front Dumbbell Raises SuperSet with Lateral Raises: 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 5 x 12 @ 20 lbs
One-Arm Tricep Dumbbell Extension SuperSet with Bicep Curl: 3 x 12 @ 20 lbs
Mat stretch

The scale reads a whopping 109.6 lbs but considering the puffy bags under my eyes and how swollen my face looks, I'm not horribly surprised. I'm off to the beach later because my son has a play date with a friend. Maybe I'll be able to work on erasing some of these tan lines... What I really need to do is drop some of this water...

Oh, How I've Missed Cardio!

Tiny celadon pearls float in the pristine white tissue as I clear my throat with a deep wet cough. I don't feel sick, and yet... Nevertheless, we're off to the gym. It's Leg Day! It's also a bit chilly so I zip up my royal blue hoodie, but I'm still wearing running shorts and a tank underneath.

The first 35 minutes feels good and I'm very pleased to see 4.0 miles. The second set is Intervals and I finally figure out how to change my stride by putting pressure on my heels on the Low Sections so that I can keep my pacing up. I'm gratified to get 4.48 miles. Wahoo! 8.48 miles! I'm sweating so hard that it's raining inside my hoodie, but I'm grinning from ear to ear like an idiot.

Just a cursory cage stretch for hamstrings and calves, and no kicks today. Squats. Deadlifts. Seated Leg Curls. Seated Leg Extensions. Mat stretch and very minor abs today. B waves at me to tell me she's on her way out and probably won't be back until next week.

"You were doing cardio forever," she complains.
"Just the standard. 35 min hill. 35 min intervals. It felt great though!" and I grin, but she eyes me suspiciously as if no one in their right mind could possibly think such a thing.
"I just do the cardio for my cholesterol," she says. B has naturally high cholesterol and wants to avoid medication. I'm getting my annual bloodwork done in a few weeks.

I do cardio because after the first 30 minutes I start to feel really good. There's no lactic acid burn or fatigue, but she doesn't believe me. Plus, cardio keeps my weight down, flushes the puffiness under my skin (and eyes), and gets my metabolic fires stoked. When school starts again, I'm going back to my daily 45 minutes.

Today's Total Workout:
35 min hill #6 = 4.0 miles + 35 min interval #7 = 4.48 Total = 8.48 miles
Cage stretch
Smith Squats: 12 @ bar / 12 @ 95 lbs / 5 x 12 @ 115 lbs
Smith Deadlifts: 5 x 12 @ 95 lbs
Seated Leg Curls: 12 @ 75 / 3 x 12 @ 90 lbs
Seated Leg Extensions (I suck at these): 3 x 12 @ 45 lbs
Mat stretch w 12 slow reps of alternating knee to chin "crunches"

My hair is still slicked back with sweat and my clothes are soggy. The scale reads 106.8 lbs and I check it twice. There's still a few ounces left in my water bottle. I'm too hungry to figure out how that impacts the scale as I shower and change. Tomorrow we're taking a rare "day holiday" and going to visit Mystic Aquarium. My son is excited to check out the 6 different species of jellyfish, and so am I. I'm definitely bringing my camera! We'll probably be back at the gym on Friday. And Labor Day Monday as well. Because I'm a gym rat.

Feigning Ignorance is Bliss

We got to the gym a tad early today. My son parked himself in the childcare room with his SpongeBob DS game and I got 4.09 miles on the elliptical after 35 minutes. I was looking forward to the Seated Cable Rows. I've managed to get a few light sets (6-8 reps) at 120 lbs and I feel stronger. Unfortunately, I can see V lurking in the hazy periphery of my vision. Having grown up in NYC, I'm good at completely ignoring people while keeping them on my radar: I don't want to accidentally bump into them if I'm truly avoiding them.

Today is Back & Biceps. I like working my back. It's one of the more photogenic parts of me even if I'm not really seeing anything different in my progress photos. I get 3 sets of 6 reps at 120 lbs. Serviceable. A finishing set of 12 reps at 90 lbs glides effortlessly. I should do more sets but I've got time-constraints. Cage stretches & kicks and a set of 12 close grip chin ups feels pretty good. I'm now toying with the idea of doing regular chins or pull ups, if I can figure out where to place my hands at the top front of the Cage. My waist seems too big and wide, so I've stopped doing the Torso Twists for the moment. I'll stick to sit ups, kick outs and crunches.

Lat pull downs are next. A set at 75 lbs to warm up, and then another 5 sets of 10-12 at 105 lbs. Letting the bar pull me up to standing feels good as it stretches my arms and back. Of course, I'm always a half inch shy and have to clamber onto the seat in order to fully release the bar. I move directly to Reverse Grip Bent Over Barbell Rows. The 60 lb solid barbell always feels heavy when I lift it off the rack. Bicep curls, abs and finally, reverse curls for forearms. Someone is using the 30 lbs barbell for wrist curls so I move heavier and hope I'm not making a mistake using the 40 lbs. It's painful, but I get my 3 sets of 15 reps.

Today's Total Workout:
35 min cardio = 4.09 miles
Seated Cable Rows: 12 @ 75 / 12 @ 90 / 4 x 6 @ 120 lbs / 12 @ 90
Cage stretch & kicks & 12 close grip chins w knees to chest
Lat Pull Downs: 12 @ 75 / 5 x 10-12 @ 105 lbs
Reverse Grip Barbell Rows: 6 x 15-12 @ 60 lbs
Bicep Dumbbell Curls: 12 @ 15 / 3 x 12 @ 20 lbs
Lower Back Extension: 2 x 25 @ 97.5 lbs
Flat Bench Twisting Sit Ups: about 150
Lower Ab Kick Outs: about 125
Reverse Grip Barbell Curls: 3 x 15 @ 40 lbs
Mat stretch

The scale reads 108.4 lbs and I'm glad my weight is dropping instead of climbing. Tomorrow is Leg Day which means I'll do 2 sets of cardio. I'm quite looking forward to it. As I leave the gym with my son, V is sitting at the coffee bar and tries to engage me in conversation. And then he sees my son and suddenly cuts his greeting short. Whew! Yes, he's my neighbor but that's not a reason to hang out, or engage in the vicious gossip he so seems to enjoy. It's terrible when you have to ignore people in order to get your workout done, but people like V are psychic vampires,  absorbing your time, attention and energy, leaving you feeling drained and unfulfilled.

Freshening Things Up

I woke up late and have my son in tow as I head to the gym feeling a bit rushed and very discombobulated. Again, I only allot myself 35 min of cardio to get warm and sweaty. It amounts to 3.96 miles which is okay for a Monday after a weekend of indulgences such as BBQs, honey wine (mead), and gelato.

The idea of benching heavier has been percolating in the back of my mind for some time now and the Smith is free. No excuses! I do a warm up set with just the bar, and then with just a pair of 25 lb plates. Then I add a pair of 10s and a 5 to each side of the bar, bringing the total weight to 145 lbs. I know I can do this, at least for a few reps. But I'm nervous so I ask B to spot me. Just in case I'm not as strong as I think.

The first 6 reps move easily. 2 more. Okay, just 2 more after that, but reps 9 and 10 are a bit shaky. Still, I'm pretty happy with myself. I pull 30 lbs off the bar and do a set of 12, then drop to just 95 lbs and do another 12 to finish. I feel pretty good! B asks me suspiciously if I'm taking anything other than the Ensure I drink post-workout. Nope. 'Cept for the extra zinc 'cuz I still got remnants of this cold in my throat. Cage stretches and kicks, deltoid dumbbell raises, abs and light triceps round out my abbreviated workout.

Today's Total Workout:
35 min cardio = 3.96 miles
Smith bench press: 12 @ bar / 12 @ 95 / 8-10 @ 145 / 12 @ 115 / 12 @ 95 lbs
Cage stretch & kicks
Dumbbell Delt Front & Lateral Raise Supersets: 12 @ 15 lbs / 2 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Seated Inclined Rear Dumbbell Raises: 6 x 15 @ 20 lbs
One-Arm Dumbbell Tricep Extension: 12 @ 20 lbs
Flat Bench Twisting SitUp: about 150
Seated Lower Ab KickOuts: about 125
Tricep PressDowns: 3 x 12 @ 40 lbs
Mat stretch

B asks me again if I'm not taking additional supplements because the idea of me benching 145 lbs has somehow dumbfounded her. But I remind her that benching on the Smith is different than free benching. I couldn't bench 145 on a standard olympic bench because I use a "deadman's grip" on the bar, which is thumbless. This saves my hand/thumb and wrist, and allows me to really concentrate on the benching movement which should be primarily tricep (outer upper arm) and pectorals (chest).

What limits my benching on an olympic bench is pain in my hand and wrist. I have tiny hands even for a small person (ring size is 3.25).  I also remind her that I do ridiculous amounts of repetitions on days when I'm not benching heavy, and I mean multiple sets of 25 reps, sometimes doing a set of 50 or 75. For fun. And to break up the monotony. You need to challenge yourself creatively. It keeps you focused, and fresh. And apparently, it makes you stronger.

The scale reads 109 lbs. I weighed that much last Monday, but this week I'm planning to take a few days off before school starts. I'm already starting to feel guilty, but I take solace in the fact that the gym is open from 9-1 on Labor Day. Yes, I'm such a gym rat.

Hell in a Handbasket

This morning's a lot warmer than it's been lately, and that's reassuring. Perhaps summer's not over yet. My son parks himself with his Scooby-Do Nintendo DS game in the childcare room and I head off to my workout. 35 min later I've managed a decently sweaty 4.15 miles. It's a Pull Day and I feel pretty good, except for the need to blow my nose every 20 minutes or so.

I barely get into my 2nd set of Seated Cable Rows when V (who is actually a neighbor and lives 2 houses down the road) ambles over. Uh oh. Of course he'll want to know if me and my family are going to tomorrow's lake association wine & chicken BBQ dinner. But it's never just that with him. No, he begins with the statement that he's just been to visit his mother and she's deteriorating rapidly. He last saw her 3 months ago and she was fine but now she's suffering from dementia.

Of course, I already know that she's something like 96 years old too. And I wonder if V, who's only 62, is already suffering from the beginning stages of Alzheimers. But I can't dwell on these things. I'm trying to work out here! "She's old," I tell him, not to be mean but because she is, in fact, old. Then I put my ear phones back in and begin my next set. I realize that I'm not friendly. I'm not even nice. I'm perfectly civil and polite but I'm rushing through an abbreviated workout. Abbreviated doesn't mean easy, it just means I don't do as many sets, maybe not as many reps. Instead, I up the weight.

Today's Total Workout:
35 min cardio = 4.15 miles
Seated Cable Rows: 12 @ 75 / 12 @ 105 / 4 x 6 @ 120 lbs / 12 @ 90
Lower Back Extension: 2 x 25 @ 97.5
Cage Stretch & Kicks and 12 Neutral Close-Grip Chin Ups w knees curled to chest
Lat Pull Downs: 12 @ 90 / 5 x 12-10 @ 105 lbs
Bent Over Reverse Grip Barbell Rows: 6 x 12 @ 60 lbs
Dumbbell Hammer Curls: 12 @ 15 / 3 x 12 @ 20 lbs
Torso Twists: 4 x 25 @ 50 lbs
Flat Bench Twisting SitUps: about 150
Seated Lower Ab Kickouts: about 125
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch

I'm running late and rush breathlessly into the locker room to change and shower. My hair is still slick with sweat and my clothes cling to me as I wrestle them off. The scale reads 107.6 lbs. I'm okay with that. I'm 30 minutes late but no one in the childcare room says anything to me other than to wish me a great weekend. We go to ShopRite to buy ciabatta bread but they're completely sold out. Wow. It's not just ciabatta bread. It's addictively good bread made by Chabaso Bakery and packaged in a distinctive brown paper bag.

My son reminds me that I've also promised to take him to Dunkin Donuts for a jelly. Mid-afternoon, and they're sold out of those so he gets a Double Chocolate instead. The counter person gives him 2 jelly Munchkins for free because they're a little stale (and headed for the trash). I'm a sucker for cream donuts so I get a Bavarian Cream, but the moment I bite into it, I realize that I don't like the strong fake vanilla flavor. Well, that'll teach me. I no longer have any affinity whatsoever for cream donuts.

The news is blaring about a tragic shooting near the Empire State Building in the City. I used to work a block past there, used to walk by that place every day. I know people who still work in the area. A disgruntled man, laid off and obviously unable to let this go, returns to his former employer to kill him. He himself is shot and killed by the police. The world is going to hell. I should be nicer to people. I just can't figure out how to do it when I'm so focused on working out when I'm working out. I've tried a few times to be more sociable, but inevitably, eventually, I have nothing to say other than to wave or nod Hi, and move on to whatever machine or station next on my agenda. My husband tells me I should work on my people skills, especially if I plan to get a job working with, duh, people. Yeah, right. Hhhmmm. The world may be going to hell, but I've no plans for THAT yet.

On the Mend?

I actually felt pretty good when I got up this morning. I've been taking a 50 mg chelated zinc tablet with my fish oil, and liberally douse dinner with freshly sauteed garlic and onions. I feel pretty good considering I did 8+ miles yesterday and my calves are just a wee bit sore today.

But I have my son with me today which means I have to abbreviate my workout: gym childcare is limited to 2 hours and I usually run closer to 3 hours. They haven't complained but I don't want to abuse the service. Luckily, my son is easy-going and spends the time playing video games, or watching other kids play.

I lop 10 min off my cardio and only do 35 min (including warm down) to get 3.91 miles. I was hoping to get 4 but close enough. I feel good enough to bench heavy even though this is the 2nd Push Day this week, but I cut myself some slack: my 2nd and 3rd sets only go to 10 reps. No slack on delts though. The first set is a warm up with 15 lb dumbbells. Everything else I use the 20s. I really like having shoulders. Nice shoulders.

I don't have time to do Decline Presses and barely enough time for triceps, but I squeeze in 3 sets of One-Arm Extensions. Torso Twists, Ab Curl Machine and Mat Stretch ends my workout. After a shower, I get my son and I'm only 20 minutes late.

Today's Total Workout:
35 min cardio = 3.91 miles
Smith Bench: 12 @ bar / 12 @ 95 / 12 @ 115 / 3 x 12-10 @ 135 / 12 @ 115 / 12 @ 95
Cage stretch & kicks
Torso Twist: 2 x 25 @ 50 lbs
Front Dumbbell Raises Superset with Lateral Raises: 12 @ 15 / 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Inclined Seated Rear Dumbbell Raises: 6 x 12-15 @ 20 lbs
One-Arm Tricep Dumbbell Extension: 3 x 12 @ 20 lbs
Ab Crunch Station: 2 x 50 upper / 2 x 50 @ lower
Mat stretch

The scale reads 107.0. I'm good with that. Apparently I'm still getting my period in a very faint perio-menopausal way, but at least it's not inconveniently messy anymore. Instead it's an almost imperceptible tinge of brownish red discharge. That would explain my odd food cravings last week, and subsequent fatigue and lowered immunity. Fingers crossed that my cold has peaked and will be subsequently vanquished.

My "tan in a bottle" seems to be taking the glare off, giving me a not-unnatural soft mocha coloring. I'm excited! I also started looking through muscle mags at the supermarket today. I used to subscribe to Muscle & Fitness way back when. Oxygen Magazine has a section where readers send in photos of themselves. I check out the 50 year old fitness instructor and immediately think two things, she's awfully skinny (and I don't mean that in a good way), and I've got better arms than that!

Happiness is...

I actually resorted to rifling through my bathroom closet in hopes of discovering something, anything to help me decongest my sinuses last night. I found a well-expired (1993) package of mild antihistamines labeled Allergy Tablets, containing Chlorpheniramine Maleate 4 mg. I took one tablet, and 20 minutes later, my sinuses cleared and I fell asleep. My lips are still chapped though.

In spite of being congested this morning, I had a pretty good cardio workout, totaling 8.46 miles. And as usual, the 2nd leg of the workout felt much better than the first. I keep my hoodie on, drenched as it is, until I do Dead Lifts when I need to put on elbow braces. I blow my nose a few times, but my head is clear and I can breathe! On the other hand, my thighs look awfully thick when I approach the Cage right after doing cardio.

After some minimal stretching at the Cage, there are Seated Leg Curls, Squats, Dead Lifts, Leg Extensions (yes, I finally got on this apparatus and did a few very light sets), more Leg Curls, and Twisting Situps, before Mat Stretching. My right knee is twinging sporadically on doing Squats, and also with the Leg Extensions so I know to be extra cautious with my stance and how I position my leg. I've never had it officially diagnosed, but I'm pretty sure this is due to a meniscus tear some 30 years ago back in college.

The gym was really empty today. It feels like the start of summer vacation instead of the end. The 58°F mornings don't help forestall the foreboding feeling that Autumn is right around the corner. But I think the sunless tanning solution is actually working. It's very subtle but my tan marks don't seem quite so stark anymore. And my abs look better. It's gotta be the tan!

Today's Total Workout:
35 min hill #6 = 3.99 miles + 35 min interval #7 = 4.37 for Total = 8.46 miles
Cage hamstring & quad stretch (I'm wearing those shorts so I'm not doing those kicks)
Seated Leg Curl: 3 x 12 @ 75 lbs
Squats: 12 @ bar / 12 @ 95 lbs / 5 x 12-15 @ 115 lbs
Dead Lifts: 6 x 12 @ 95 lbs
Torso Twists: 2 x 25 @ 50 lbs
Leg Extensions: 4 x 12 @ 45 lbs
Flat Bench Twisting Situps: about 150
Seated Leg Curl (again): 3 x 12 @ 90 lbs
Mat stretch

The scale reads 107.0 and I'm happy because I had two servings of dinner last night, stuffing myself with chicken braised in tomato sauce served over pasta with grated asiago cheese, and strawberry ice cream dotted with frozen blueberries. 

Happiness is Nasal Decongestion

I spent most of last night propped up, making my lips chapped through incessant mouth-breathing due to an intractable case of nasal congestion. Because I respond so poorly to OTC (over-the-counter) antihistamines such as Benadryl® I rarely take anything to alleviate these symptoms. I know that if I baby myself, this cold will linger for weeks if not months, so the best thing for me to do is just ignore it and work out until it fells me. Then at its peak, it will only be a week before I'm recovered. But first I have to get the cold to peak. Bleah. The last time I took a week off due to illness was at the end of April just when I'd started this blog. Bleah.

At least doing cardio raises my body temperature which I believe is good for what ails you. I'm not drenched when I've done my 45 min, but my nose is runny and I'm feeling clear and renewed. 5.19 miles is not bad either. With an eye toward lifting heavy at the beginning of the week, and doing reps later in the week, I decide to up the poundage on the seated cable row. First a quick warm up set at 75 lbs, then a set at 105. I've been doing 3 sets of 8-12 at 105 lately, so I figure, go for broke, and I up the weight first to 112.5 (with a 7.5 lb half plate), and then to 120 lbs. I can get 6 reps. I go for 3 sets. I wonder if I'll be sore tomorrow. (I'm actually pleasantly sore today from benching heavy reps yesterday.)

I've decided to up all my weights, except on the Torso Twist where I've dropped the weight back to 50. Cage stretch and kicks feel good, and I end it with a dozen close grip chin ups with knees curled to my chest. The Lower Back Extension machine is difficult to do at a weight higher than 97.5 lbs. I almost feel propelled out of the seat at the 105 setting. Lat pull downs feel okay at 90 lbs, and still feel okay at 105. But at 105, I can barely hook my legs under the rollers to keep myself in position. When I release, the bar pulls me completely up to a standing-on-my-tiptoe position.

The rest of my workout proceeds as usual. I've upped the weight only slightly on the Reverse Grip Bent Over Barbell Rows to 55 lbs with the help of a pair of magnetic 2.5 lb discs. Next time I'll be brave enough to use the 60 lb bar. I don't spend a lot of time on biceps, doing only a quick set of curls with 17.5 lb dumbbells, and then 3 sets at 20 lbs. I do like the way my arms look in the mirror as I curl: I can get the triceps to flex as I straighten my arm. Maybe it's the lighting.

Today's Total Workout:
45 min cardio = 5.19 miles
Seated Cable Row: 12 @ 75 / 12 @ 105 / 3 x 6 @ 120 lbs / 12 @ 90 lbs
Lower Back Extension: 2 x 25 @ 97.5
Cage stretch & kicks & 12 close grip neutral hand chin ups w knees to chest
Torso Twists: 2 x 25 @ 50
Lat Pull Downs: 12 @ 90 / 4 x 10-12 @ 105 / 12 @ 90
Lower Back Extension (again): 2 x 25 @105
Reverse Grip Bent Over Rows: 6 x 12-15 @ 55 lbs
Dumbbell Curls: 12 @ 17.5 / 3 x 10-12 @ 20 lbs
Ab Crunch Machine: 2 x 50 upper (feet on stays) / 2 x 50 lower (feet on floor)
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch

The scale reads 107.6 lbs. (My home scale reads 105.8 but as I've said previously, I don't trust it. Especially since it's telling me my body fat level is at a whopping 36%.) B and I chat about the gym and she wonders if we could work out together. She says to me, "You don't like to work out with people." I tell her that you have to workout with someone you're in sync with, otherwise you're just getting in each other's way.

B comes to the gym early. I'm constrained by where I have to be to get my son to school or camp safely. She only works one body part a week, whereas I work every thing twice weekly except legs, and I do lots of cardio for them to keep them looking long. (I'm already short with a long body: I don't need chunky legs too.) She comes to the gym on Saturdays but not Wednesday because of her husband's work schedule. I'm never at the gym on the weekends. I also can't stand around chatting all day. It makes me antsy and I'm already bopping around to the tunes in my iPod between sets. I'm sure I make everyone else around me a bit crazy.

I did start using the tan in a bottle to minimize all the tan lines on my chest and shoulders. I'm curious to see how natural it'll look. But again, I'm all congested and miserable as I type this entry. It's too warm out to make hot tea or chicken soup to sip. My only solace is that tomorrow is Leg Day and I'll probably do my standard two sets of cardio. And be able to breathe for a few hours.

Happiness is a Smith Smooth as Silk

My grandmother always said that the squeaky wheel got the grease. Conversely, my grandfather always told my mother that empty tin cans make the most noise. I was fully prepared to have to muscle my way through my bench sets today. But I knew from the first smooth glide of the weightless bar that the Smith had been serviced and was behaving beautifully. I was so happy that I proceeded to thank the gym owner (who claimed he hadn't done anything), and then the staffers who I'd complained to last. Everyone was happy. Especially me.

I'm also wrestling with the beginnings of a late summer cold that started with a feathery tickle in my throat about two weeks ago. "Allergies" everyone's been saying. More like wishful thinking on everyone's party. The tickle's progressed to the morning aftermath of post-nasal drip, and a few tissues of fluorescing snot. Yep, it's an infection of some sort. I don't feel sick, but that most likely will come later, when I'm wondering why I'm so tired.

Today's Total Workout:
45 min cardio = 5.09 miles (at least I made it to 5!)
Smith Bench Press: 12 @ bar / 12 @ 95 / 12 @ 115 / 3 x 12 @ 135 lbs / 12 @ 115 / 15 @ 95
Cage stretch & kicks
Torso Twist: 2 x 25 @ 50 lbs
Front & Lateral Dumbbell Raise Supersets: 3 x 12 @ 15 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Rear Inclined Seated Dumbbell Raises: 6 x 12-15 @ 20 lbs
One-Arm Tricep Dumbbell Extension: 3 x 12 @ 20
Flat Bench Twisting SitUps: about 200
Seated Lower Ab Kickouts: about 125
Declined bench: 25 @ bar / 25 @ 65 / 20, 15, 12 @ 85 / 15 @ 65 / 15 @ bar
Tricep Pressdowns: 12 @ 30 / 3 x 12 @ 40
Mat stretch

This is the closest I've gone to failure in a long time. I must be falling ill! The scale reads 109. B tells me that she's been putting on weight. I tell her that I'm doing the same, but she eyes me skeptically and declares "but it's all muscle". Well, I'm glad it looks that way! But perhaps I'd better cut back on the butter, olive oil and ice cream. My home scale tells me I'm 107 lbs and 36% bodyfat. I'm really hoping that it's horribly mistaken because I don't stand a snowball's chance in hell competition-wise if I'm over 1/3 fat at this point. Of course the scale is one of those programmable items that thinks I'm still 42 years old, and I can't seem to update it's database. If I punch in my real age, it'll probably tell me I'm closer to 50% fat. Lol!

I really need a professional opinion to see what I should be doing. I can't put in any more time at the gym, but I can change what I do while I'm there, and what I eat.

So What's Normal?

Well, my glutes are still sore but that didn't keep me from doing 45 min on the elliptical this morning. I got 5.14 miles and I console myself with the idea that I'm doing over 25 miles a week. I know, it's a weird thing to use for consolation, but spending 2.5 hours 5 days a week working out is probably not what most people call normal either. Still, it beats commuting, but I do miss the paycheck. Oh well, you can't have everything in life.

The owner of the gym tells me that he used the Smith yesterday and didn't find anything wrong with it. So now I'm worried that it's me. That somehow my body is glitching when I'm pushing hard. I need a second opinion. B hasn't used the Smith at all this week. I guess I'll check it out for myself on Monday when I attempt to press heavy again. I'm pretty sure it's not me. I'm not having any trouble with anything else, dumbbells, other machines, cardio, barbells. Just the damn Smith.

Today's a Pull Day (back and biceps) and I studiously avoid eye contact with V when I glance him in my peripheral vision. He's a complete killjoy when you've got momentum going. Rows feel good and so do cage stretch and kicks. Even the dozen close grip chins with my knees up to my chest aren't too stressful. I almost feel like a flag unfurling when I'm done and extend myself to drop to the floor.

I know I should probably up the weight on the lat pull downs but B has already scolded me on my form when I pull 105. I could add the 7.5 lb half-weight to the stack instead but I'm too lazy. So lazy that at my second go-round at the Lower Back Extension machine, I leave the 7.5 lb half-weight in place and do 2 sets at 97.5 lbs instead of the 90 lbs I normally use. But what's normal?

Today's Total Workout: 
45 min cardio #6 hill = 5.14 miles
Rows: 12 @ 90 / 4 x 12 @ 105 / 12 @ 90 lbs
Cage stretch & kicks & 12 close grip chin ups with knees against chest
Torso twists: 2 x 25 @ 50 lbs
Lower Back Extension: 2 x 25 @ 90
Lat Pull Downs: 6 x 12 @ 90
Ab Crunch station: 4 x 50 (2 sets upper, 2 sets lower)
Reverse Grip Bent Over Barbell Rows: 6 x 15-12 @ 50 lbsDumbbell Hammer Curls: 12 @ 15 / 3 x 12 @ 20 lbs
Torso twists (again): 2 x 25 @ 50 lbs
Lower Back Extension (again) 2 x 25 @ 97.5 lbs
Reverse Grip Barbell Curls: 3 x 20  30 lbs (boy do these hurt today!)
Mat stretch

At the beginning of my workout, my clothes smell freshly laundered, as they should. By the end, I can't even stand to put my nose to my knees because the clothes reek so badly. The hoodie is sodden and I have to wrestle my tank off while holding my breath. The scale reads 107.4. Who am I kidding? I was up late last night watching a bunch of PopUp Videos on my DVR while munching chips. If I want to get serious about bodyfat and the like, I'd better start watching my fat intake. But again, I haven't actually decided if I really want to or not. Right now, I'm just being normal.

Simplicity

My butt is sore today. Okay, not my butt, my glutes. It's either having to muscle through the squats yesterday, or the half dozen pistol squats I tacked on at the end of my Leg Workout. Either way, my glutes are sore. Not painfully so, but enough to make me appreciate them.

Today's a Push Day and the Smith machine is still non-compliant. If anything, it's worse today as I glide the bare bar upward to wrestle the inclined bench out into the open. I have no choice but to do reps today for chest, but I can muscle my way through shoulders (deltoids). Because I'm doing flat and decline benching today, I skip triceps almost altogether, doing only a cursory set of one-arm tricep extensions. I've also lowered my weights on abs to try and tighten them, and reduce their width. I do sets on an abdominal crunch machine, alternately placing my feet high on the stays, and low on the floor. The latter position seems to work the lower abs better.

I think my chest looks pretty good but if I had a tan, it'd be easier to see the striations ripple as I move. A bottle of Neutrogena "tan in a bottle" sits on my nightstand but I haven't been brave enough to test it yet. The warning suggests that an anaphylactic reaction might be possible from the application. Not that I think I'm susceptible. But still, it gives me pause.

Today's Total Workout:
45 min cardio = 5.25 miles
Flat bench: 25 @ bar / 25 @ 65 / 25 @ 85 / 25 @ 65 / 50 @ bar
Cage stretch & kicks
Torso Twist: 2 x 25 @ 50
Front & Lateral Dumbbell Raise Supersets: 3 x 12 @ 15 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Rear Seated Inclined Dumbbell Raises: 6 x 12 @ 20 lbs
One-Arm Tricep Extension: 12 @ 20 lbs
Ab Crunch Machine: 4 x 50 reps
Decline Bench: 25 @ bar / 4 x 25 @ 65 lbs
Mat stretch

The scale reads 107.2 lbs. No surprise there. I think my arms, and especially my shoulders look a wee bit thicker. I keep wondering who I should ask about the upcoming NPC show because I'm my own worst judge and I need an honest opinion as to whether this is something I should pursue. I hate fruitless endeavors as I'm a very cautious person by nature. B marvels at how quickly I've managed to transform my body, but really, all it takes is a stubborn adherence to what you believe in. I believe in 5 miles of cardio, lifting weights and rewarding hard workouts with protein drinks immediately afterwards. Seems pretty simple to me.

Humidity is Good for Working Out

A flash of lightning lit up my entire bedroom at 4 am. Pulses of the electric activity continued until just before dawn, although there was strangely very little thunder. Torrential rain was promised. The sun peaked out at 7 am and hasn't retreated yet. It's 3 pm. I moved a lunch date with my girlfriend to Friday because she was concerned about the weather, and The Terrace Club is right on Lake Mahopac. Not that I especially enjoy dining outdoors. We'll probably get rained out on Friday instead.

My iPod Cardio Mix

Wednesday is Leg Day and once again I'm outfitted in my UnderArmour shorts, tank top, sports bra and royal blue hoodie. My favorites elliptical #3 is available and I'm happily bopping along to my iPod cardio mix, all of which I've downloaded free from Shape.com over several months. 35 minutes on hill #6 gives me 4.05 miles. Intervals #7 is always fun for another 30 minutes plus 5 minute warm down, and that gives me an additional 4.26 miles. Total = 8.31 miles. Wahoo! I keep my hoodie on to mop up all the sweat pouring down my neck and off my face while I do some cage stretches. No kicks today. Not with these shorts anyway.

Because I don't know if the Smith has been fixed, I decide to go easy on the Seated Leg Curl and only do 3 sets at 75 lbs. I'll come back and do 90 lbs later. I might even do Leg Extensions but that's such a popular machine that I never really get a chance. Plus, I find that it doesn't really help me stabilize my knees in any way. I've got big quads as it is. I'd just like a little more definition. It's the inadequate hamstrings that concern me when I think about balancing my muscles.

The Smith glides easily with just the bar, but once plates are added, the bar sticks as if someone poured gritty caramel into the tracts. I'll just have to muscle through it, and luckily I'm not pushing too heavy. Just squats and stiff legged deadlifts. I have to take my hoodie off for the deadlifts because raising the bar puts a lot of pressure on my forearms and I absolutely have to wear elbow braces for that. Just as well. The soggy hoodie weighs about 5 lbs now.

Today's Total Workout:
35 min hill cardio = 4.05 + 35 min intervals = 4.26 = Totals 8.31 miles
Cage stretch
Seated Leg Curls: 3 x 12 @ 75 lbs
Torso Twist: 2 x 25 @ 50 lbs
Smith Squats: 12 @ bar / 12 @ 95 lbs / 4 x 12 @ 115 / 12 @ 95 lbs
Deadlifts: 6 x 12 @ 95 lbs
Torso Twists (again): 2 x 25 @ 50 lbs
Seated Leg Curls (again) 3 x 12 @ 90 lbs
60° Inclined Twisting Situps: 100 reps (I counted)
Pistol Squats: 6 each leg (right knees is twinging on the descent)
Mat stretch

I strip off my still-soaking-wet, stinky clothes and step on the scale. 107.0 even. I can deal with that. And I love the water pressure in the showers at the gym. At home, taking a shower is akin to standing outside during a gentle summer sprinkle — you might not get all the shampoo out of your hair.

Annoying Neighbors

I'm tired but not horribly sore so off I trot to the gym. It's freezing! I clutch my royal blue zip up hoodie close to me as I punch in my numbers for the elliptical. I'm not quite sure how weight affects the machine's algorithms but I punch in 110 lbs (up from 105), 40 minutes (it'll automatically tack on 5 minutes for warm down) and hill #6. That extra 5 lbs makes 5 miles a bit more elusive for some reason. Instead of reaching 5 miles at 8350 strides, I have to reach 8500. Well, at least I get there. 5.12 sweaty miles and I'm done. I'm also wondering if I have allergies because I'm feeling a thickening of phlegm and saliva that could signify a late summer cold (egads!) but I'm hoping not.

 from: www.animalpak.com/store

Seated cable rows are next and I like doing them right after cardio, when I'm still dripping. Unfortunately, my neighbor V spies me and wanders over to chat. Not that I don't like him, but he's got this slow dawdling conversation cadence that never quite lets you know if he's done talking or not. Plus, he never has anything particularly interesting to say, but seems to take a great deal of pleasure in the misfortunes of others. Not a trait I especially admire. As he meanders conversationally about trying to leave a message on the answering machine, I wave him off impatiently and tell him I'll talk to him later. I'm glad he only has our house phone and not my cell phone number. That'd really be annoying. B notes that I seem a bit pissed off. Well, duh.

A friend sent me a link to a website that had a great shirt, a shirt I'd wear if only it came in my size. It says: I'm not here to talk. Not that V would actually read it. Some people come to the gym to socialize, and work out. In that order. I come to work out. I might talk afterwards, but usually only to B because she comes regularly and actually works out. When she's not socializing. Today she complains about how her workouts are so much better when she comes early, when there's no one there to talk to her and distract her from her workout. Duh again. But she's a lot more social than I am. I already feel like I spend way too much time at the gym (2.5+ hrs 5 days a week), and chatting just extends that time even further. It's not like I don't have other things to do once I leave the gym!

Today's Total Workout:
45 min cardio = 5.12 miles
Seated Cable Rows: 12 @ 90 / 4 x 12 @ 105 / 12 @ 90 lbs
Lower Back Extension: 2 x 25 @ 90
Torso Twists: 2 x 25 @ 50
Cage Stretch & Kicks & 12 Close-Grip Neutral Chin Ups (w legs pulled up to chest)
Lat Pull Downs: 6 x 12 @ 90 lbs
Torso Twists (again) 2 x 25 @ 90
Lower Back Extensions (again) 2 x 25 @ 90
Reverse Grip Bent Over Barbell Rows: 6 x 15 @ 50 lbs
Dumbbell Hammer Curls: 12 @ 15 lbs / 3 x 12 @ 20 lbs
Ab "Roller" Machine: 4 x 50 reps
Reverse Grip Barbell Curls: 4 x 20 @ 30 lbs
Mat stretch for hams, calves, back, shoulders & neck

The scale reads 107.8 and that's good enough for me. Oddly, the NPC Poster is missing from the locker room bulletin board. Either someone wanted a collector's item, or they didn't want the rest of us getting funny ideas about competing. (And I thought it was only the pre-med weenies in organic chemistry who tried to stifle competition!)

Something Awry

I was fully psyched to bench heavy today. It's Monday and I've been a slug all weekend, lazily waltzing through the New York Renaissance Fair on Saturday, and basically doing nothing but catching up on the Olympic coverage on my DVR all of Sunday. Plus drinking lots of mead (honey wine) and eating pulled pork, ice cream, grilled skirt steak, bacon flavored popcorn.

Obviously, I haven't decided whether I'm going to enter the NY Grand Prix show or not or I'd be eating a bit more carefully. I've also been perusing websites looking at posing suits and instant tan products because those are the two things you need besides muscles and low bodyfat to compete. Wow, some of these glittering suits cost upward of $300! Some of them would not look inappropriate on Las Vegas showgirls.

I push myself on cardio and 45 minutes gets me a respectable 5.25 miles. But the A/C is on so high that I'm not sweating as profusely as I'd like. Once I take my hoodie off (to put my elbow braces on) I cool down and dry off rather quickly. The Smith machine is empty and I push the bar a dozen times just to warm up my arms and chest. Once I put plates on the bar though, I realize somethings amiss. The bar doesn't glide smoothly up its tract, sticking and catching a quarter way up instead. It makes the lift nerve-wracking.

I bench a set at 95 and another set at 115 but each rep catches as if the cables are gunked. When I load another pair of plates on for 135 lbs, I get really nervous, and ask a young man standing nearby if he'll spot me. He's nice enough to say yes, and thankgoodness, because the bar sticks horribly on the 6th rep. I'm done. It's too hard to concentrate on benching heavy while wondering if it's going to stick and cause grievous injury.

I'm also really disappointed. High reps are for the end of the week — I did those last Thursday, and I wasn't even sore the next day (sigh). I've tried dumbbell presses and flyes, both machine and dumbbell, and I always inadvertently pop my back out of alignment, which is painful and causes untold muscle knots and spasms. But the Decline Bench is free so I do sets there although not as heavy. Because my chest workout seems lacking today, I decide to move up to the 20 lb dumbbells when I get to delts.

Today's Total Workout:
45 min cardio = 5.25 miles
Smith bench: 12 @ bar / 12 @ 95 / 12 @ 115 / 6 @ 135 (equipment failure)
Cage stretch & kicks
Torso twists: 2 x 25 @ 50 lbs (yes, I dropped the weight down)
Decline press: 25 @ bar / 15 @ 65 / 15 @ 85 / 3 x 12 @ 95 lbs / 25 @ 65 / 50 @ bar
Front & lateral dumbbell raise superset: 3 x 12 @ 20 lbs
Lateral dumbbell raises: 3 x 12 @ 20 lbs
Seated rear inclined dumbbell raises: 5 x 12 @ 20 lbs
One-Arm Tricep Extension: 12 @ 15 / 3 x 12 @ 20 lbs
Flat Twisting SitUps: about 200 reps
Flat Seated Lower Ab Kickouts: about 125
Mat stretch for hams, calves, back, shoulders & neck

The scale reads 109 lbs. B tells me not to trust that scale but it's my home scale that I don't trust. It seems accurate enough to me. She complains that she's gotten here late and consequently she's not having a good workout. My problem is that I was expecting to bench heavy and I couldn't, and I haven't been able to compensate for this slow-down in my routine. So now I'm "cold" which is not how a workout should feel. I've already told the gym owner about the Smith feeling like the tracts are gunky and he says he'll get around to it when he has time. I'm hoping that'll be before Leg Day Wednesday.

addendum

Okay, she's 48 and I'm 52. Maybe I can match her... Check this out:
http://www.youtube.com/watch?v=nLxNGZrsYbM&feature=fvwrel

TGIF

Sometimes we need a break even before we realize it or admit it. That's my excuse for being a slug on weekends. The fact that my delts were sore and my neck a bit kinked probably also figure in my slow start this morning. I'm actually surprised about my shoulders since I'm using the same weights and doing the same exercises. Perhaps it's also me getting up at 3 am to pee and not readily falling back to sleep. Perhaps it's menopause. Or the fact that it's hot and we don't have air conditioning. Or that it's the end of the week, and I'm bloody tired.

45 min gives me only 5.09 miles but I console myself with the fact that it's at least 5 miles because I was sure I wasn't going to quite make it. I jump right into cable rows which feel pretty good. Then Cage stretch and kicks, and yes, a dozen close grip chins with my legs curled right up against my chest to keep from swinging. Even the Lat Pull Downs don't feel bad these days. I make sure to use the lightest straight bar and grips instead of gloves when I do these, and my forearms don't complain too much.

Today's Total Workout:
45 min cardio = 5.09 miles
Cable rows: 1 x 12 @ 90 / 4 x 12 @ 105 / 1 x 12 @ 90 lbs
Lower Back Extension: 2 x 25 @ 90 lbs
Cage Stretch & Kicks & 12 Close-grip chins
Lat Pull Downs: 6 x 12 @ 90 lbs
Torso Twists: 2 x 25 @ 60 lbs
Reverse Grip Barbell Rows: 6 x 15-12 @ 50 lbs
Seated Dumbbell Hammer Curls: 1 x 12 @ 15 / 3 x 12 @ 20 lbs
60° Inclined Twisting Sit Ups: 125 reps
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch for hams, calves, back, shoulders & neck and 125 alt knee-elbow ab crunch

www.npcgrandprix.com

I need to figure out how to work my upper abs and obliques without killing my back or stressing the rest of my joints. I think using weights has given my abs a blocky, chunky look so I'm looking for other things to do. The gym scale has a low battery reading. The home scale reads 105.2 and I automatically add 2 lbs to give me an unsurprising reading. This is the heaviest Friday in several weeks, but to keep it in perspective, I look up my weight for August 2011 and see that it read 123 lbs.

I'm still toying with the idea of entering this contest in October. Of course, it'd be in the Masters (over 35 years old) category but I'm nervous that I can't compete with some 36 year old. I like the categories better when Masters means "over 45". That would at least be more fair. To me, at least. Part of me really wants to do this, and part of me feels embarrassed and silly for wanting it. That's probably my Asian heritage and upbringing. But hell, I'm not getting any younger and if I don't at least explore this, I'll always regret it. I tell myself there are worse things than failing. Not trying, for instance. TGIF!

Inspiration or Idiocy?

There's a new poster up on the crammed bulletin board in the locker room. It's for the New York State NPC Grand Prix bodybuilding and physique contest in Poughkeepsie this coming October. I'd like to go. It's not that far from where I live. Part of me wonders how I'd fare competing with other women in the 45+ category, and part of me is completely terrified of standing in an itsy bitsy bikini in front of lots of strange people. Just viewing the NPC website is totally inspiring, and intimidating. Unfortunately, the two things I keep thinking are: I need a tan, and I have such a boring body. Maybe I'll just go as a ticket holder instead and see what the women in the Master's Class look like.

Image from: osteo-path.co.uk/BodyMap/Thighs.htm

45 min of cardio gives me 5.17 miles today which is good considering how sore my glutes are this morning, and how tired I feel when I get up. My home scale read 105.8 so I add 2 lbs and think, okay, I've lost some water weight. I can usually see that in my face because it's so round. The cardio warms me up enough to proceed straight to the flat bench for reps where, on the last set, I knock out 75 reps with just the bar (45 lbs). Once I get to the 50th rep I slow down and count sets of 5 until I get to 75. It doesn't actually feel that bad, and it doesn't hurt. By the last two reps, my whole body is rigid with the effort as I will the bar up and slowly lower it to my chest. It feels good.

Cage stretches and kicks follow. I've noticed a new muscle in my upper thigh and I have to look it up to see what it is. Cool. M. tensor fascia latae. I've seen it on those fabulous legs the Olympic runners and sprinters have. I think it's all those silly kicks I do. And probably all the cardio...

Then delts. I do the first superset with a pair of 15 lb dumbbells but then add the 2.5 lb magnetic discs so that my next 2 supersets are heavier. I leave the weights on for the 3 additional sets of lateral raises. Because the dumbbell area is so crowded, I'm doing my raises near the benches instead. The lighting is different, and I can actually see the striations in my delts as I raise my arms. It's kinda cool!

Today's Total Workout:
45 min cardio = 5.17 miles
Flat Bench Press: 1 x 25 @ bar / 1 x 25 @ 65 / 1 x 25 @ 85 lbs / 1 x 25 @ 65 / 1 x 75 @ bar
Cage stretch & kicks
Front & lateral dumbbell raise superset: 1 x 12 @ 15 / 2 x 12 @ 17.5
Lateral dumbbell raises: 3 x 12 @ 17.5
Seated rear inclined dumbbell raises: 6 x 15 @ 17.5
Tricep one-arm dumbbell extension: 1 x 12 @ 15 / 1 x 12 @ 17.5 / 3 x 12 @ 20 lbs
Torso Twists: 2 x 25 @ 60 lbs
Seated Lower Ab kickouts: 150 reps
Decline Press: 1 x 25 @ bar / 4 x 25 @ 65 lbs
Mat stretch for hams, calves, back, shoulders & neck

The scale reads 107.4 lbs and I'm not surprised. I'm also parched and ravenously hungry. I may have to start bringing more than 1.5 liters of water as I'd drained the bottle by the second set of Decline Presses. I hate walking around with 2 water bottles — it's hard enough to keep tract of my gloves, grips and towel, much less another bottle. Maybe I'll be forced to sip from the (gasp) water fountain. Bleah.

Working Out as an UnPaid Part-Time Job

Today's Leg Day and I'm not really anticipating a great workout. Well, actually, I am looking forward to doing two rounds of cardio. I must be a sick puppy. The first 35 min is nothing but slogging up hill #6 and I'm happy to have survived 3.99 miles. I'm on #1 which isn't as smooth as #3 but it's better than the two remaining ellipticals. For the second 35 min, I switch to Intervals #7 and even with a slow start, I'm rushing along with a stupid grin on my face by the last 10 minutes. I get 4.25 miles and in total I have 8.24 miles which is better than I was expecting, so I'm happy. Okay, I've upped my cardio to 70 min on Wednesdays but I only have 3 actual leg exercises besides cardio.

Because I'm wearing my fuchsia UnderArmour shorts today with a black GapBody tank over a magenta sports bra, I actually look color-coordinated. But it also means I'm not going to be doing any side-kicks or stretches at the Cage. Hams and calves I'll do, but nothing too revealing. Besides, I figure I do this the other 4 days a week so what the heck. Change is good.

Squats are next, but because B interrupts me, I lose track of how many sets I've done. Oh well. There's a step class in session and all the step-up platforms are missing, so my Dead Lifts are done without them, so they should be easier, but I'm still winded and tired by the time I'm done. I go back to the machine stations to knock out Seated Leg Curls, Torso Twists and a bunch of Twisting Situps before I hit the mat to stretch. I'm drenched, parched and suddenly starving.

A gal in the locker room says she comes here almost everyday, and we joke that's it's just like having a part-time job. I tell her I'm a slug on the weekends. She tells me she loves the Spin Class but goes Bowling on Tuesdays, and she's not sure if that actually qualifies as exercise. I dunno either.

The scale reads 107.8 lbs and I'm a little relieved, although B yelled at me when I told her I'd put on two pounds. (I'm not real happy that the BMI on my home scale has moved from 20.5 to 21 either.)

"Where? You have a lot of muscle and muscle's heavy. You don't have any extra body fat! And you're really strong" 

I remind her that I'm younger than she is, so that might explain why I can lift more than she can. Then I tease her that I think my thighs are fatter. She eyes me in mock exasperation. I've measured myself. Chest, waist and hips are all the same. But I think my thighs are just a tad bigger.

Today's Total Workout:
35 min hill cardio = 3.99 miles + 35 min interval cardio = 4.25 totals = 8.24 miles
Cage stretch hams and calves only
Smith Squats: 1 x 12 @ bar / 1 x 12 @ 95 / 5 x 15 @ 115 lbs
Dead Lifts: 6 x 15 @ 95 lbs
Seated Leg Curls: 1 x 12 @ 75 / 4 x 12 @ 90
Torso Twist: 2 x 25 @ 60 lbs
Straight Twisting Sit Ups: about 125 reps
Mat stretch for hams, calves, back, neck & shoulders

People often ask me how long my workouts take. Including cardio, which is a Must Do, I'm usually done in about 2.5 hrs, which is about how long my commute used to take me into the City one-way.

Revising the Workout?

Today's a bit cooler and less humid than it's been lately. It felt pretty good although the locker room seemed downright frosty this morning. I slogged through my 45 min of cardio and only got 5.21 miles. I hope tomorrow's Leg Day fares better. Today is Back and Biceps but I feel tired already. However, I get through all my weight sets, including a dozen close grip chin ups during Cage Stretch & Kicks, without too much angst.

To keep everything in perspective, I remember that I used to be able to do only 5-6 reps at 90 lbs at the seated cable row when I worked out intermittently at the Bally's Gym next door to my job in the City. But that was over two years and twenty pounds ago. I'm not quite sure why I'm heavier now than I've been for the last few weeks. Part of me says it's the heavier weights I'm lifting. Part of me worries that it's menopause killing my metabolism and making me fat. I'm definitely gnoshing more. That's bad. But I'm stronger. That's good. Hmmmm.

Today's Total Workout: 
45 min cardio = 5.21 miles
Rows: 1 x 12 @ 75 / 1 x 12 @ 90 / 3 x 12 @ 105 / 2 x 12 @ 90 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs
Torso Twists: 2 x 25 @ 60 lbs
Cage stretch & kicks & 12 close grip chinups
Lat Pull Downs: 1 x 12 @ 75 / 5 x 12 @ 90 lbs
60° Inclined twisting situps: 125
Dumbbell Bicep Curls: 1 x 12 @ 15 / 3 x 12 @ 20 lbs
Reverse Grip Barbell Rows: 6 x 15-12 @ 50 lbs
Torso Twists (again): 2 x 25 @ 60 lbs
Lower Back Extensions (again): 2 x 25 @ 90 lbs
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat Stretch for hams, calves, back, shoulders & neck

The scale reads 108.4 lbs and I'm a bit surprised. Wow. I really am heavier. My thighs look a little different as well. I can actually see the quads move as I walk to the shower. Maybe I should modify my leg workout, as in lessen them. After all, I just got new pants and shorts and I still want to be able to wear them!

I reread an excellent NYTimes article called The Fat Trap that was first published last December. Personally, I'm a firm believer in doing a lot of cardio to get your metabolism up, and then weight lifting to keep those fires burning. Today's article in the Science section of the NYT regarding kidney donators needing to lose weight first, mentions specifically a case where a man dropped 90 lbs by running for an hour every day and then lifting weights. And I mention this all because I really believe that calorie counting and nit-picking meals just makes a person obsessive-compulsive, and really doesn't help to change the body makeup, which is what really needs to happen to lose weight and keep it off.

But of course, you can also do all the calculations with the newest formula, which takes into account the fact that one's metabolism does slow as one loses weight. Click here for the link to the Revised Weight Loss Calculator. Unfortunately, my ancient Mac laptop doesn't seem to have the appropriate plug-ins to display this page correctly so I can't actually say what I think of it.

Monday Blues

I've actually started falling asleep on Saturday afternoons, usually when I'm in the midst of reading something vaguely interesting. Then I wake up all achy and sore, and wonder why it's dark outside. My son's been so ensconced in his gaming world that he's barely noticed that I've been quietly prone for the past few hours. Thank goodness for summer vacations. Of course, I've been up all night cheering for Michael Phelps and all the other American Olympians so everything balances out in the end.

I woke up, not to the chirping of my cell phone, but to the August sun blaring through uncurtained eastern windows. After cold coffee (almost ice) and instant oatmeal, I get my son to camp and myself to the gym. The parking lot looks strangely empty and I figure it must really be summer vacation, that part of the summer where everyone actually goes away. Except for us gym rats. I have my pick of ellipticals and do my 45 min on #3 using the gentle #6 hill program. I get 5.23 miles which is pretty good considering my slug-like non-active weekend.

It's a pretty good Push Day as days go. The Smith is free and I can bench my 3 sets of 135 lbs but I feel a bit chagrined in that my sets aren't quite as strict as they should be. I count to 12 for each set, but I'm not able to touch the bar to my chest with each descent. The last set feels heavy and my right wrist, thumb, forearm and front delt twinge sporadically. I knock out a set of 12 at 115 lbs afterwards, and then a set of 25 at 90 lbs. Those sets feel pretty good.

Today's Total Workout:
45 min cardio = 5.23 miles
Smith Bench: 1 x 12 bar / 1 x 12 @ 90 / 1 x 12 @ 115 / 3 x 12 @ 135 / 1 x 12 @ 115 /
1 x 25 @ 90
Torso Twist: 2 x 25 @ 60
Cage Stretch & Kicks
Front & Lateral Dumbbell Raises Superset: 3 x 12 @ 17.5
Lateral Dumbbell Raises: 3 x 12 @ 17.5
Seated Rear Inclined Dumbbell Raises: 6 x 15 @ 17.5
Dumbbell Extension: 1 x 12 @ 15 / 1 x 12 @ 17.5 / 1 x 12 @ 20
60° Inclined Twisting SitUp: about 125
Seated Lower Ab Kickouts: about 125
Tricep Pressdowns: 1 x 12 @ 30 / 3 x 12 @ 40
Mat stretch for hams, calves, back, shoulders & neck

The scale reads a whopping 108.8 and I double, triple check the figure. Okay, I've been heavier, and I've been lighter so is really not that surprising. What I am surprised about is how hungry I am, and I haven't even showered yet. Well, tomorrow's another day...

Surprising End of the Week

Surprise! It's Friday! And I'll be a slug for the next two days, but not today. Surprise! I'm not actually sore after doing all those benching reps. I'll probably be sore tomorrow, but today only my legs are a wee bit stiff. Nothing like some brisk cardio to warm and loosen things up. 45 min on elliptical #3 and I get the same 5.29 miles. I feel pretty good. Today is a Pull Day (back & biceps) so I have rows, pull downs, and curls on my To Do list. I get them all done, including another set of 12 close grip chins, although I admit that the very last one was a bit tough.

I even revert back to my old ab routine of millions of twisting situps, okay, not millions but probably around two hundred. (My coccyx is going to curse me later.) And 125 lower ab kickouts. Those I actually counted. The only thing that really hurt today was the Reverse Grip Barbell Curls, done right after sets of Dumbbell Curls. I got them done, but I'd be lying if I said they were easy 'cuz they weren't.

Today's Total Workout:
45 min cardio = 5.29 miles
Seated cable rows: 1 x 12 @ 75 / 1 x 12 @ 90 / 3 x 12 @ 105 / 2 x 12 @ 90
Lower Back Extensions: 2 x 25 @ 90
Lat Pull Downs: 1 x 12 @ 75 / 5 x 12 @ 90
Torso Twist: 2 x 25 @ 60
Cage stretch & kicks & 12 close grip neutral chin-ups
Flat Twisting Situps: about 200 (I lost count doing them as fast as I could for a whole Billy Idol song which is approximately 4 minutes)
Lower Ab Kickouts: 125
Lower Back Extensions (again): 2 x 25 @ 90
Torso Twist (again): 2 x 25 @ 60
Bent Over Reverse Grip Barbell Rows: 6 x 15-12 @ 50
Dumbbell Curls: 1 x 12 @ 15 / 3 x 12 @ 20
Reverse Grip Barbell Curls: 3 x 20 @ 30
Mat stretch for hams, calves, back, shoulders & neck

I run out of water before I even finish the dumbbell curls so perhaps I shouldn't be surprised that the scale reads 106.4. I'm probably dehydrated. I know I'm starving! But I feel good, and that's the best way to end the week.

Mystery Solved

My butt was sore this morning. My back was stiff and my legs felt a bit leaden. That's just mornings though. Most mornings anyhow, so I've come to accept it as normal. Elliptical #3 was free this morning so I did my 45 min to my heart-thumping cardio mix and got 5.29 miles. It's my 2nd Push Day and I've already pushed heavy this week, so I'm going for reps (repetitions) today.

Flat bench press is fairly straight forward so I do sets of 25 reps for increasingly successive weight. B comes over to chat between sets and I take a moment to turn off my iPod (because I forgot to charge it last night and I don't want it running out of juice). As much as I'm interested in her tales of woe (she went for an x-ray or catscan of her lungs because her new doc is concerned about her past 2-pack-a-day-20-years-of-smoking — yikes!), I'm itching to finish my sets. The pause actually hurts my performance as I suspected it would, and the set of 25 reps (at 85 lbs) feels heavy. It shouldn't. I can't dwell on it. 25 reps at 65 lbs feels easy so I knock out 50 reps with just the bar and THAT feels good.

Today's Total Workout:
45 min cardio = 5.29 miles
Flat bench: 1 x 25 @ bar / 25 @ 65 lbs / 25 @ 85 lbs / 25 @ 65 / 50 @ bar (45)
Cage stretch & kicks
Front & lateral dumbbell raises supersets: 3 x 12 @ 17.5
Lateral dumbbell raises: 3 x 12 @ 17.5
Rear inclined seated dumbbell raises: 6 x 15 @ 17.5
One-arm tricep dumbbell extension: 1 x 12 @ 15 / 1 x12 @ 17.5 / 3 x 12 @ 20 lbs
Torso twist machine: 2 x 25 @ 60 lbs
60° inclined twisting situp: 125 reps
Tricep pressdowns: 1 x 12 @ 30 / 3 x 12 @ 40 lbs
Decline Bench Press: 100 reps @ bar (45 lbs)
Mat stretch for hams, calves, back, shoulders & neck

Yes, that's correct, I got 100 reps on the Decline Bench Press with the 45 lb bar. The last 25 took a little bit of time but I counted just under my breath to be absolutely sure. It actually didn't feel too bad, but I know I'm going to be sore tomorrow. Oh well...

The scale reads 107.0 lbs which is more what I was expecting. Yesterday's reading must've been a fluke, or I was severely dehydrated. Or something. It's a good day. I leave feeling a little spacey and really hungry. Tomorrow's Back & Biceps and I'm looking forward to it.

Mystification

I woke up feeling spacey, sore and achy, which isn't a very promising start to the day. Just to mix things up, I switch out my grey hoodie for a royal blue one. I don't like it as much because the hood is a little short and doesn't fall comfortably over my face unless it's completely drenched. I also put on a nice black nylon T-shirt over my sports bra and capri leggings. It's loose and billowy everywhere except in the shoulders and arms. It's a size Medium, but I didn't realize until I looked at the receipt that it's suppose to be a Men's M. No wonder it's so comfortable!

It's Leg Day which means I'll be doing 2 sets of cardio and I need something that's not going to drape over me like a wet dishcloth. Most of my tanks are cotton and since I'm doing legs, I don't need to see my arms or shoulders or chest. I get on my favorite elliptical #3 and the first leg of 35 minutes on hill #6 gives me a respectable 4.03 miles. I wipe my nose and gulp some water before the next 35 minutes of intervals #7 which gives me 4.36 miles. Wow, I've done over 8 miles. Wahoo! I'm really happy. And kinda tired already. This isn't promising at all.

I get the cage stretch and kicks out of the way, then head to the machines. Normally I'd do three sets of seated Leg Curls, but a class just let out and all the stations are occupied with slugs moving somnambulantly through their exercises. The Smith is free and I do my sets of Squats and then Dead Lifts. The Squats seem heavier today and I have to stop between sets to catch my breath while sweat drips all over the mat. I look like a drowned rat, but at least my T-shirt isn't sticking to my torso. Instead, it feels cool and airy, and my only worry is that it'll flop over my head when I go to stretch later.

My right elbow is really bothering me today. Not so much the inside muscle as the outside boney spot which I assume is the bottom of the humerus. I wear my elbow braces for most of my exercises, and smear on arnica gel a few times a day when I remember. After the gently inclined (60°) twisting situps, there's the welcomed mat stretch. I haven't gotten brave enough to attempt pushing my horizontal split yet. That requires some planning, and bravery I'm too tired to muster. I get on the scale and step off a few times to double, triple check the numbers. Okay, how is this possible? It reads 106.2 lbs. Is that why I'm so tired? I'm mystified.

Today's Total Workout:
35 min cardio hill = 4.03 miles + 35 min cardio intervals = 4.36 miles = 8.39 miles
Cage stretch & kicks
Smith Squats: 1 x 12 @ bar / 1 x 12 @ 95 / 5 x 15-12 @ 115 / 1 x 12 @ 95 lbs
Smith Dead Lifts" 6 x 12 @ 95 lbs
Seated Leg Curls: 1 x 15 @ 75 / 3 x 12 @ 90 / 1 x 15 @ 75 lbs
60° Inclined twisting situp: 125 reps (this time I counted)
Mat stretch for hams, calves, back, shoulders & neck