I won't say I'm getting old but I was surely unmotivated this morning when I dragged myself to the gym. I figure, Friday's are usually empty so I'm not going to go crazy. Plus, I think I'm still recuperating from last night's Cub Scout Halloween Party night where my husband and I manned a game booth that entailed kids tossing either styrofoam skulls or handkerchief ghosts into plastic cauldrons some 5 feet away.
Everyone left with a prize. It was fun, but by 8:45 pm, I was ready to head home and go to bed. After dessert, of course, because I'd just gotten Edy's Limited Edition Pumpkin Ice Cream. I had mine with some minced candied ginger. My husband is a huge fan of fresh pomegranate seeds (what a pain to process!) and sprinkles them liberally over his bowl of ice cream.
So this morning, I'm telling myself that it's okay to get less than 5 miles on the elliptical. I can barely keep the 200 stride per minute pace and slip down into the 190s. But I do get 5.09 miles and due to the humidity, my clothes are thoroughly drenched. Now B will go and use the hair dryer in the locker room to dry off before proceeding with her exercises. Not me. I prefer to hit the weights still wet. Oh, stop being so squeamish! I do wipe down my stations, and my hoodie keeps most of my sweat contained.
Seated Cable Rows are heavy today. Well, the 120 weight is always heavy. But at least I have the proper handles. Suddenly there are a lot of bodies at the stations. They're kids. Well, teenage boys. I recognize some of them from this summer's gang of wastrels who spent more time draped over the equipment talking than actually working out. What? Is it a half day today? No school? I'm not that interested. Cage stretch, kicks and chin ups are next. I'm stiff and my butt is sore (oh, when isn't it?) but that's not an excuse. I spy Mr. Pajama Pants on the treadmill and wait to see if he decides to lounge on the Lat Pull Downs for the 4th day in a row. Thankgoodness he decides to use one of the other machines.
Today's Total Workout:
45 min cardio = 5.09 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 2 x 25 @ 90 lbs
Cage stretch & kicks & 12 close grip chin ups
Lat Pull Downs: 12 @ 90 lbs / 5 x 12 @ 105 lbs
Bent Over Barbell Rows: 15 @ 60 lbs / 5 x 15 @ 65 lbs
Alternating Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Ab Curl Machine: 2 x 50 (upper) / 2 x 50 (lower)
Reverse Grip Barbell Curls: 4 x 20 @ 30 lbs
(I figure I'd work my way up to 6 sets then up the weight)
Mat stretch
I see R and by the way he's moving, it's either the weather or the shot that's causing him pain. Uncharacteristically, I flag his attention and actually squat down to speak to him. He's in such pain that even seated on a bench, he can barely look up. How're you doin'? I ask him and he grunts Not good. Then he tells me that he'd had 3 shots and they were excruciating. He'd never felt pain like that before. Wow. He's due to get 2 more shots. I tell him that perhaps it's just all swollen now and perhaps by then, it'll be better. He tells me that he thinks he made his injuries worse by spotting someone on a bench press. Ouch. He's a gym-rat adrenaline-junkie. (Boy, do I know the type!) He grits his teeth and says, It is what it is. I can't argue. I can't even offer anything more than an I'm sorry, and I just wanted to see how you are. Polite as always, he smiles and says, Thank you.
The teenage boys now give me a wide berth after I speak to R. Before, they were in my way, getting annoyingly close for no apparent reason. Yes, there's a good reason to pick the biggest, most intimidating guy in the gym to befriend. R isn't the meatiest guy, but he's consistently at the gym, and he can push some really heavy weight. He's extremely graceful for a big guy, and he's got the face of a Roman Centurion. I wouldn't want to mess with him.
The gym scale reads 107.4 lbs, the same as yesterday. I sucked down my water before my workout was over, same as yesterday. And I'm drenched, same as yesterday. Oh well. When I get home, I wait until my hair is reasonably dry (yeah, due for a hair cut although my husband keeps telling me that it looks nice longer) before I weigh myself on the EatSmart scale. I expect the measurements to fluctuate a bit, but I'm curious to what extent and in which direction.
The readings: 105.2 weight (down a tad from yesterday), 18.4% body fat (very odd that it's lower), 52.9 total body water (at least one thing is completely consistent here!), 39.3 muscle (hmmm), 4.8 bone (heavier bones again?). I don't get it. I'll buy being a tad lighter. But I'm pretty sure I haven't dropped fat and put on muscle overnight. Unless there's something I don't understand about human metabolism. I was really expecting my water weight to fluctuate with my body weight. Another puzzle. Oh well.
Friday, October 26, 2012
Thursday, October 25, 2012
Solving the Puzzle
The gym is actually pretty quiet this morning with the exception of those ladies enrolled in the Spin and Zumba classes. I see V here so it must be Yoga class because he doesn't do anything with exertion. There is only one Precor available by the time I get up to the cardio area but still, it's better than slogging through a LifeFitness sesssion.
I actually feel fairly energetic in spite of sore glutes and stiff hips, and in spite of the rough night I had. I have a sensitive stomach and at 2 a.m., I'm awakened by excruciating pain in my back. Only it's not my back. It's my diaphragm, the muscle between the lungs and stomach cavity, and the pain is radiating outward into my back and abdominals. I've had this before: I've eaten something that my stomach can't digest. The best solution for me is to vomit it up. And after a glass of water, up comes the offending 2-inch piece of arugula stem. I've had this problem with watercress, apple skins, tomatoes... I guess I'm just not a raw vegetable (i.e., salad) kinda gal. I'm so glad it's not my back!
Most people warm up on cardio with a slow, purposeful walk. I can't do it. My starting pace is about 168 strides per minute. Today it's 185 and I try to keep it up around 200. 45 minutes gets me 5.13 miles and I'm very happy. And sweaty. I see Mr. Pajama Pants on the treadmill and I purposely avoid any station he's near. I note afterwards that he's been at the Lat Pull Down machine for 3 days in a row.
Why would anyone work lats three days in a row unless they had no idea what they were doing? I'm certainly not going to correct him. He doesn't seem to be exerting much effort in his exercises, and I get the feeling that he just positions himself at whatever station so he can sneak glances over at me. Good grief. Well, as long as he keeps his distance, I guess no harm. But it's creepy. Or middle-aged infatuation. Or both. It's always good to know where all the creepy people are in relation to where you are in the gym, even if you have no intention of interacting with them.
It's the 2nd Push Day which means Reps (repetions) today. 4 sets of 25 reps benching is a good start. It gets me pumped and keeps me warm and sweaty. I like that. Cage stretch & kicks follows. Then back to the free weight area to do shoulders: deltoids. Dumbbell raises with 20 lbs STILL feels heavy. At some point they're going to get easier. I hope. Even the Seated Rear Inclined Raises feel godawful heavy today, but I grit my teeth and knock out 6 sets. I like my shoulders and I'm paranoid that if I don't "maintain" them, they'll just disappear and I'll be left with just my over-sized triceps and look like Popeye's sister. Not an attractive image.
Today's Total Workout:
45 min cardio hill #6 = 5.13 miles
Smith Bench Press: 4 x 25 @ 95 lbs (I skipped the bar warm-up because it seems silly)
Cage stretch & kicks
Front & Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 6 x 15 @ 20 lbs
One-Arm Tricep Dumbbell Extensions: 3 x 12 @ 20 lbs (standing)
Seated Twisting Sit Ups: about 125
Lower Ab Kick Outs: only about 100 (because I started to feel a rug burn at my tail bone)
Tricep Press Downs: (I'm feeling a little burnt about now so what's better than a "burn-out set")
12 @ 40 / (11/10/8) @ 47.5 lbs / 11 @ 40 / 12 @ 30 / 15 @ 20 lbs
Mat stretch
The scale reads 107.4 and that's pretty good. I'd drained my water bottle before doing abs and I'm so parched I'm considering drinking the shower, but I wait until I get back to my car to suck down the protein drink instead. When I get home, curiosity propels me to get on my EatSmart scale just to see what it says, and to finally write down all the readings. 105.6 lbs, body fat 18.8%, muscle 38.2, total body water 52.9, bone 4.6.
Luckily EatSmart provides a manual with charts in the back to help me understand what all these readings mean. Apparently bone mass ranges anywhere from 4 to 8.5 lbs! That includes guys so I shouldn't be surprised at my reading. I'm more surprised that for my age, any reading below 22% body fat is considered low. If I were 20 years old, any reading below 19% would be considered low. (I knew I was leaner when I was younger!) Any reading greater than 34% for muscle mass is above average for women ages 10-80. Ages 10 to 80? Good grief. Well, at least I'm well-hydrated because normal is 42-52 for my age (31-60).
I actually feel fairly energetic in spite of sore glutes and stiff hips, and in spite of the rough night I had. I have a sensitive stomach and at 2 a.m., I'm awakened by excruciating pain in my back. Only it's not my back. It's my diaphragm, the muscle between the lungs and stomach cavity, and the pain is radiating outward into my back and abdominals. I've had this before: I've eaten something that my stomach can't digest. The best solution for me is to vomit it up. And after a glass of water, up comes the offending 2-inch piece of arugula stem. I've had this problem with watercress, apple skins, tomatoes... I guess I'm just not a raw vegetable (i.e., salad) kinda gal. I'm so glad it's not my back!
Most people warm up on cardio with a slow, purposeful walk. I can't do it. My starting pace is about 168 strides per minute. Today it's 185 and I try to keep it up around 200. 45 minutes gets me 5.13 miles and I'm very happy. And sweaty. I see Mr. Pajama Pants on the treadmill and I purposely avoid any station he's near. I note afterwards that he's been at the Lat Pull Down machine for 3 days in a row.
Why would anyone work lats three days in a row unless they had no idea what they were doing? I'm certainly not going to correct him. He doesn't seem to be exerting much effort in his exercises, and I get the feeling that he just positions himself at whatever station so he can sneak glances over at me. Good grief. Well, as long as he keeps his distance, I guess no harm. But it's creepy. Or middle-aged infatuation. Or both. It's always good to know where all the creepy people are in relation to where you are in the gym, even if you have no intention of interacting with them.
It's the 2nd Push Day which means Reps (repetions) today. 4 sets of 25 reps benching is a good start. It gets me pumped and keeps me warm and sweaty. I like that. Cage stretch & kicks follows. Then back to the free weight area to do shoulders: deltoids. Dumbbell raises with 20 lbs STILL feels heavy. At some point they're going to get easier. I hope. Even the Seated Rear Inclined Raises feel godawful heavy today, but I grit my teeth and knock out 6 sets. I like my shoulders and I'm paranoid that if I don't "maintain" them, they'll just disappear and I'll be left with just my over-sized triceps and look like Popeye's sister. Not an attractive image.
Today's Total Workout:
45 min cardio hill #6 = 5.13 miles
Smith Bench Press: 4 x 25 @ 95 lbs (I skipped the bar warm-up because it seems silly)
Cage stretch & kicks
Front & Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 6 x 15 @ 20 lbs
One-Arm Tricep Dumbbell Extensions: 3 x 12 @ 20 lbs (standing)
Seated Twisting Sit Ups: about 125
Lower Ab Kick Outs: only about 100 (because I started to feel a rug burn at my tail bone)
Tricep Press Downs: (I'm feeling a little burnt about now so what's better than a "burn-out set")
12 @ 40 / (11/10/8) @ 47.5 lbs / 11 @ 40 / 12 @ 30 / 15 @ 20 lbs
Mat stretch
The scale reads 107.4 and that's pretty good. I'd drained my water bottle before doing abs and I'm so parched I'm considering drinking the shower, but I wait until I get back to my car to suck down the protein drink instead. When I get home, curiosity propels me to get on my EatSmart scale just to see what it says, and to finally write down all the readings. 105.6 lbs, body fat 18.8%, muscle 38.2, total body water 52.9, bone 4.6.
Luckily EatSmart provides a manual with charts in the back to help me understand what all these readings mean. Apparently bone mass ranges anywhere from 4 to 8.5 lbs! That includes guys so I shouldn't be surprised at my reading. I'm more surprised that for my age, any reading below 22% body fat is considered low. If I were 20 years old, any reading below 19% would be considered low. (I knew I was leaner when I was younger!) Any reading greater than 34% for muscle mass is above average for women ages 10-80. Ages 10 to 80? Good grief. Well, at least I'm well-hydrated because normal is 42-52 for my age (31-60).
Wednesday, October 24, 2012
Perplexed
Even when I hate Leg Day, I love it. Dragging myself off to the gym this morning in the fog and drizzle of a damp October morning, I suddenly had the disconcerting thought that it'd be warm and cozy in my bed right now. Still, I plug in my iPod and mount my favorite Precor elliptical #3 for 35 minutes of gentle hill #5. I get a nice sweaty 4.09 miles. Intervals #7 gives me an additional 4.31 miles for a total of 8.4 miles. I'm absolutely grinning under my drenched hoodie.
Moderate calf and hamstring stretches at the Cage, followed by a trot to the Smith station to do squats. My right knee feels a bit off today. I noticed it doing cardio but was able to adjust my stride and footing. At the squat rack, I'm very careful to align my knees with my feet when I press up. Little misalignments can lead to pain and trouble later on. The Dead Lift isn't getting any easier. So I do 6 sets because, what the heck.
I put my wet hoodie back on after Dead Lifts so I can be reasonably covered sitting at the Leg Curl machine which has an overhead fan blowing down on it. Oddly, it's my hands and forearms that bear the brunt of Leg Curls because I'm barely big enough to fit in the seat. Thus, I'm braced up against the thigh bar to keep me seated while I curl. I have better luck with the Leg Extension machine, but that's my "achilles heel" and I grimace through 6 sets before remembering I haven't done any abs at all today. That's half-ass remedied with some knee to alternate elbow curls at the end of my Mat stretch.
Today's Total Workout:
35 min hill = 4.09 + 35 min intervals = 4.31 Grand Total = 8.4 miles
Cage Stretch
Smith Squats: 12 @ bar (narrow stance down to my heels) / 12 @ 95 / 4 x 12 @ 115 / 12 @ 95
Smith Deadlifts: 6 x 12 @ 95 lbs (pulling the bar up to my chest works front delts, traps & rhomboids but I do it because I don't really feel the movement in my lower back or hamstring unless I pull up high)
Seated Leg Curls: 15 @ 75 / 3 x 15 @ 90 lbs
Seated Leg Extensions: 6 x 15 @ 45 lbs (boy do I suck at this)
Ab Torso Twist: 2 x 25 @ 50 lbs (because I'm bored)
Mat stretch with 2 x 50 alternate knee to elbow curl ups
The scale reads 108.0 lbs before I hit the shower. I see some women I recognize from earlier this summer and say Hi. A new girl with long dark hair remarks that I'm an inspiration to her because she sees me working out, and thinks to herself, I want arms like THAT! And it keeps her motivated. Wow! I thank her for the compliment, and tell her, truthfully, that if I can do it, anyone can do it!
When I get home, and my hair is finally dry, I get on my home scale, just to see what it'll say. It reads 105.6 lbs and tells me my body fat is 18.7%. I guess that's a result of my water weight changing, but what I really find perplexing is that my bones are now 4.6 lbs. I don't think you lose bone weight on a daily basis. That should stay fairly stable, at least over a few days. Hhhmmmm.
Moderate calf and hamstring stretches at the Cage, followed by a trot to the Smith station to do squats. My right knee feels a bit off today. I noticed it doing cardio but was able to adjust my stride and footing. At the squat rack, I'm very careful to align my knees with my feet when I press up. Little misalignments can lead to pain and trouble later on. The Dead Lift isn't getting any easier. So I do 6 sets because, what the heck.
I put my wet hoodie back on after Dead Lifts so I can be reasonably covered sitting at the Leg Curl machine which has an overhead fan blowing down on it. Oddly, it's my hands and forearms that bear the brunt of Leg Curls because I'm barely big enough to fit in the seat. Thus, I'm braced up against the thigh bar to keep me seated while I curl. I have better luck with the Leg Extension machine, but that's my "achilles heel" and I grimace through 6 sets before remembering I haven't done any abs at all today. That's half-ass remedied with some knee to alternate elbow curls at the end of my Mat stretch.
Today's Total Workout:
35 min hill = 4.09 + 35 min intervals = 4.31 Grand Total = 8.4 miles
Cage Stretch
Smith Squats: 12 @ bar (narrow stance down to my heels) / 12 @ 95 / 4 x 12 @ 115 / 12 @ 95
Smith Deadlifts: 6 x 12 @ 95 lbs (pulling the bar up to my chest works front delts, traps & rhomboids but I do it because I don't really feel the movement in my lower back or hamstring unless I pull up high)
Seated Leg Curls: 15 @ 75 / 3 x 15 @ 90 lbs
Seated Leg Extensions: 6 x 15 @ 45 lbs (boy do I suck at this)
Ab Torso Twist: 2 x 25 @ 50 lbs (because I'm bored)
Mat stretch with 2 x 50 alternate knee to elbow curl ups
The scale reads 108.0 lbs before I hit the shower. I see some women I recognize from earlier this summer and say Hi. A new girl with long dark hair remarks that I'm an inspiration to her because she sees me working out, and thinks to herself, I want arms like THAT! And it keeps her motivated. Wow! I thank her for the compliment, and tell her, truthfully, that if I can do it, anyone can do it!
When I get home, and my hair is finally dry, I get on my home scale, just to see what it'll say. It reads 105.6 lbs and tells me my body fat is 18.7%. I guess that's a result of my water weight changing, but what I really find perplexing is that my bones are now 4.6 lbs. I don't think you lose bone weight on a daily basis. That should stay fairly stable, at least over a few days. Hhhmmmm.
Tuesday, October 23, 2012
Abbreviated Intensity
The Precor ellipticals are once again all occupied so I hop on the only LifeFitness elliptical that doesn't have a TV screen attached to it. It's a tad smoother than the other machines but still, it's quite a workout even at Level 1 Hill. 45 minutes only gets me 4.82 miles but at least I'm warmed up. My heart rate occasionally reaches 150 but mostly it hoovers around 138 bpm. I don't even know if that's good or not.
I still can't find the right handles for the Seated Cable Row (they are later discovered in a back office for who-knows-what-reason) and resort to trying an assortment of heavy hardware meant for much larger people with much larger grips. It's very frustrating, but I get my sets done. Because my grip is screwed up from the rows, I decide to go easy on my forearms today. However, I still pull a dozen chin ups after the Cage stretch and kicks.
Both Lat Pull Down stations are occupied and I decide this is a good time to up my weights just a tad on the Reverse Grip Barbell Rows. Well, actually, Mr Pajama Pants is sitting at one station, and it creeps me out whenever he stares dolefully over in my direction. Bleah. But I finally remember to borrow the magnetic 2.5 discs from the front desk and slap them on the 60 lb barbell. Because I haven't done any lat pull downs, this feels relatively easy and getting 6 sets of 15 reps is a breeze. Okaaaay. I guess next time I'll use the 70 lb barbell. And I completely skip Lat Pull Downs today.
Today's Total Workout:
45 min = 4.82 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 2 x 25 @ 95.7 lbs
Cage stretch & kicks & 12 close grip chin ups with knees to chest
Lower Back Extensions (yes, again!): 2 x 25 @ 95.7 lbs
Bent-Over Reverse-Grip Barbell Rows: 6 x 15 @ 65 lbs
Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Torso Twist Machine: 2 x 25 @ 50 lbs
Flat Bench Twisting Sit Up: 150 (I counted!)
Lower Ab Kick Outs: 125 (yes, I counted)
Reverse Grip Barbell Curls: 5 x 20 @ 30 lbs
(and I'm feeling a bit guilty about not doing any lat pull downs)
Mat stretch
I say Hi to R and ask him when he's going for the steroid shot. He tells me tomorrow and we both agree that it can't come soon enough. The humidity is really bothering him today, especially his knees, one of which has had the ACL (anterior cruciate ligament) reconstructed. He's a mess of pins and broken bones, and I think to myself that I never want my son to play football. Then he tells me that his mom is driving him to his appointment tomorrow as he won't be able to drive himself after such a procedure, and I think wistfully, I won't be able to help my son when he's in his 30s because by then, I'll be in my 80s.
The scale reads a surprising 109.2 so my water weight must fluctuate wildly. Remember, 1.5 liters weights about 3.3 lbs. And I usually have to pee at least 3 or 4 times after a workout until everything reaches equilibrium. When I get home, I check my home scale and it reads 107 lbs with 19.1% body fat. I'm mostly surprised at how little my bones weigh: a mere 4.8 lbs. Really? Is that all? Wow.
The most exciting thing about today is going to Kmart and discovering stick-on bras. I have to search every box before I can find cup size As. I know I'm really an AA (yes, penlights) but those are impossible to find. One manufacturer makes several types and I opt for the cheaper version with push-up padding and stick-on wings that you apply to the skin under your armpits. The slightly more expensive version are silicone-based and apparently just stick to your boobs all by themselves but you must be diligent about washing off all body oils, skin lotions, fragrances and powders. I try on the green-sequined dress I got at Kmart last week for $18 just to see how the strapless, backless bra works. It actually works pretty good! I'm impressed, and that doesn't happen often.
Both Lat Pull Down stations are occupied and I decide this is a good time to up my weights just a tad on the Reverse Grip Barbell Rows. Well, actually, Mr Pajama Pants is sitting at one station, and it creeps me out whenever he stares dolefully over in my direction. Bleah. But I finally remember to borrow the magnetic 2.5 discs from the front desk and slap them on the 60 lb barbell. Because I haven't done any lat pull downs, this feels relatively easy and getting 6 sets of 15 reps is a breeze. Okaaaay. I guess next time I'll use the 70 lb barbell. And I completely skip Lat Pull Downs today.
Today's Total Workout:
45 min = 4.82 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 2 x 25 @ 95.7 lbs
Cage stretch & kicks & 12 close grip chin ups with knees to chest
Lower Back Extensions (yes, again!): 2 x 25 @ 95.7 lbs
Bent-Over Reverse-Grip Barbell Rows: 6 x 15 @ 65 lbs
Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Torso Twist Machine: 2 x 25 @ 50 lbs
Flat Bench Twisting Sit Up: 150 (I counted!)
Lower Ab Kick Outs: 125 (yes, I counted)
Reverse Grip Barbell Curls: 5 x 20 @ 30 lbs
(and I'm feeling a bit guilty about not doing any lat pull downs)
Mat stretch
The scale reads a surprising 109.2 so my water weight must fluctuate wildly. Remember, 1.5 liters weights about 3.3 lbs. And I usually have to pee at least 3 or 4 times after a workout until everything reaches equilibrium. When I get home, I check my home scale and it reads 107 lbs with 19.1% body fat. I'm mostly surprised at how little my bones weigh: a mere 4.8 lbs. Really? Is that all? Wow.
The most exciting thing about today is going to Kmart and discovering stick-on bras. I have to search every box before I can find cup size As. I know I'm really an AA (yes, penlights) but those are impossible to find. One manufacturer makes several types and I opt for the cheaper version with push-up padding and stick-on wings that you apply to the skin under your armpits. The slightly more expensive version are silicone-based and apparently just stick to your boobs all by themselves but you must be diligent about washing off all body oils, skin lotions, fragrances and powders. I try on the green-sequined dress I got at Kmart last week for $18 just to see how the strapless, backless bra works. It actually works pretty good! I'm impressed, and that doesn't happen often.Monday, October 22, 2012
Strength Without Size?
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| Last weekend Oct 27-28 |
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| The Great Jack O' Lantern Blaze |
So I didn't gasp too loudly when the gym scale read a whopping 110 lbs even. B told me it was all muscle and I laughed in her face. But I did indeed have a fairly decent day at the gym, even if my 45 min of cardio only got me 4.97 miles. I've done better. But I was probably lighter!
Smith bench pressing was good today. I got my 3 sets of 10 reps at 145 lbs. Wahooo! Then I did a set at 115, and a final set at 95 just for fun. Unfortunately, my right "golfer's" elbow has been twinging all weekend, and continues to nag me through the duration of my workout.
My hips and legs were stiff from being a slug all weekend, so the Cage stretch & kicks were a bit daunting. Then I did my regular repertoire for shoulders with the 20 lb dumbbells. B came over to tell me she was packing for their cruise so she didn't know when she'd see me again this week. She & her husband have been married 35 years and both turned 60 this year, so they're taking a cruise to the Dominican Republic next weekend. They'll be gone for about 10 days. Nice!
Today's Total Workout:
45 min #6 hill = 4.97 miles
Smith Bench Press: 12 @ bar / 12 @ 95 / 3 x 10 @ 145 / 12 @ 115 / 15 @ 95 lbs
(Bodybuilding.com tells me that my one-time best bench press would be 194 lbs based on
pressing 10 reps at 145 lbs. Not sure I'd believe them.)
Cage stretch & kicks
Front & Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Lateral Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 7 x 15 @ 20 lbs (B interrupts me after set 4 and
by the time I start up again, I'm cold. So I do an additional 3 sets. Because I can.)
One-arm Tricep Dumbbell Extensions: 3 x 12 @ 20 lbs
Ab Curl Station: 2 x 50 (upper) / 2 x 50 (lower)
Torso Twist Machine: 2 x 25 @ 50 lbs
Tricep Press Downs: 11 @ 50 / 10 @ 50 / 8 @ 50 lbs
Mat Stretch
The sit up bench is busy, so I use the Ab Crunch Station instead. And finish off with just 3 sets of Tricep Press Downs at 50 lbs. After the Mat stretch, I see B again in the locker room.
"You're benching more weight than some guys," she says.
I reply, "Well, then I don'wanna know them."
Honestly, if I can out-bench you and you're a guy, I'm not really interested in anything you have to say to me. Really.
When I get home from all my errands, I set up the new EatSmart scale I bought from Amazon. Of course, I've peed like 6 times since I left the gym and the 1.5 liter of water I sucked down during my workout is probably finally flushed out of my system (no pun intended). The scale tells me that I weigh 106.8 lbs and my body fat is 19%. That definitely makes me happy! I like being strong. And I like the way I look now, so I'm not inclined to want to put on any size. I certainly don't want to look like a power lifter! I guess I'll find out just what's possible. This is sooo exciting!
Friday, October 19, 2012
Rain Rain Go Away!
Nothing makes you want to stay in bed more than a dark grey sky and rain falling so hard that the road shimmers in waves. Thoughts of hydroplaning pop into my head as I make my way to the gym. The gym isn't as crowded as I expected, although the Precor ellipticals are all occupied. Unfortunately, machine #2 is broken again with a bone-rattling clunk thunk. I get on one of the LifeFitness ellipticals and slog through 45 minutes of cardio. Even at Level 1, the glide motion feels thick, as if I'm wading through heavy syrup. It's not good for my ankles or other joints and I only get 4.31 miles, although I am warm and sweaty.
It's my 2nd Pull Day this week. I'm tired. Still, it's not really an excuse. However, I can't find the handles I like to use on the Seated Cable Row machine (because people never put things back where they belong!) and the overly long fabric handles stress my forearms. I opt to use the heavy close grip handles but I don't like them much because the grip's diameter is still a tad too big for me, and I want to work back, not forearms. Still I get 2 full sets of 90 lbs and 4 full sets at 105. Off to the Cage to stretch, kick and pull a dozen close grip chin ups.
Then Lower Back extensions. No surprises there. There's a fellow alternately doing Lat Pull Downs and Benching. He says I can work in, but I demur because I'd have to change too many settings: handles, weight, seat height. I'll just come back later I tell him. Instead, I do Bent-Over Reverse Grip Barbell Rows. I'm too lazy to get the magnetic weights from the front desk so I just do 6 sets of 15 reps at 60 lbs. Next week I'll put another 5 lbs on and see how that feels (the bars only go up in 10 lbs increments).
Lat Pull Downs are next. I know my form sucks because I lean back when I pull the bar to my chest, but I feel my lats in this position, and I don't when I sit straight up. Plus sitting straight up stresses my shoulders, and I'm not working shoulders. There's strain on my biceps and forearms on this movement as well, but I figure I can hold out and get at least 5 or 6 sets. Then bicep curls. I used to be better at this. Until I screwed up my forearm/elbow in my right arm. Now I'm limited to alternating hammer curls, and then those grimace-inducing Reverse Grip Barbell Curls. I miss doing 21s. I miss doing Concentration Curls. I may do them next week. Because boredom leads you to do silly things.
Today's Total Workout:
45 min LifeFitness = 4.31 miles
Seated Cable Rows: 12 @ 90 / 4 x 12 @ 105 / 12 @ 90 lbs
Cage stretch & kicks & 12 close grip chin ups (knees to chest of course)
Lower Back Extension: 25 @ 90 / 25 @ 97.5 lbs
Reverse Grip Bent-Over Rows: 6 x 15 @ 60 lbs
Lat Pull Downs: 12 @ 90 lbs / 5 x 12 @ 105 / 12 @ 90 lbs
Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Ab Crunch Station: 2 x 50 (upper) / 2 x 50 (lower)
Mat stretch
I see B and we discuss girly stuff like shopping for bras and dresses. I tell her I have my fancy new bra in the locker and some bad cell phone photos of dresses and shoes I tried on in the fitting room the other day. She chides me for not taking a side shot photo of the shoes. I'm lucky I managed to shoot anything in focus at all!
The scale reads 107.6 lbs and I'm disappointed that it's not a tad lower. But I'm really glad it's not higher! It's absolutely pouring out when I get to my car. I recognize R's car in the lot and I'm happy he made it to the gym in spite of the lousy weather. The weekend promises to be sunny and that's good because my family and I are going to check out the Connecticut Renaissance Faire. And I'm going to wear my "elf ears" and other appropriate clothes, once I figure out what that would be.
It's my 2nd Pull Day this week. I'm tired. Still, it's not really an excuse. However, I can't find the handles I like to use on the Seated Cable Row machine (because people never put things back where they belong!) and the overly long fabric handles stress my forearms. I opt to use the heavy close grip handles but I don't like them much because the grip's diameter is still a tad too big for me, and I want to work back, not forearms. Still I get 2 full sets of 90 lbs and 4 full sets at 105. Off to the Cage to stretch, kick and pull a dozen close grip chin ups.
Then Lower Back extensions. No surprises there. There's a fellow alternately doing Lat Pull Downs and Benching. He says I can work in, but I demur because I'd have to change too many settings: handles, weight, seat height. I'll just come back later I tell him. Instead, I do Bent-Over Reverse Grip Barbell Rows. I'm too lazy to get the magnetic weights from the front desk so I just do 6 sets of 15 reps at 60 lbs. Next week I'll put another 5 lbs on and see how that feels (the bars only go up in 10 lbs increments).
 |
| Fitting Room photo |
Today's Total Workout:
45 min LifeFitness = 4.31 miles
Seated Cable Rows: 12 @ 90 / 4 x 12 @ 105 / 12 @ 90 lbs
Cage stretch & kicks & 12 close grip chin ups (knees to chest of course)
Lower Back Extension: 25 @ 90 / 25 @ 97.5 lbs
Reverse Grip Bent-Over Rows: 6 x 15 @ 60 lbs
Lat Pull Downs: 12 @ 90 lbs / 5 x 12 @ 105 / 12 @ 90 lbs
Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Ab Crunch Station: 2 x 50 (upper) / 2 x 50 (lower)
Mat stretch
 |
| Shoes Yes, Dress No |
The scale reads 107.6 lbs and I'm disappointed that it's not a tad lower. But I'm really glad it's not higher! It's absolutely pouring out when I get to my car. I recognize R's car in the lot and I'm happy he made it to the gym in spite of the lousy weather. The weekend promises to be sunny and that's good because my family and I are going to check out the Connecticut Renaissance Faire. And I'm going to wear my "elf ears" and other appropriate clothes, once I figure out what that would be.
Thursday, October 18, 2012
Grab the Bull by the Horns!
It's beautiful out, so no wonder there were so few people at the gym! Only us "gym rats"! B was there, chatting, naturally. I even saw V briefly in my peripheral vision, but he wandered off to his yoga class and disappeared. I even saw R and we chatted briefly about how he was doing.
R tells me that he's definitely going to get that pain shot next week because now he's worried that he might be doing more damage to himself by gritting his teeth and working through the discomfort. Plus, his wife told him that he's changed, and not in a good way. He's more volatile now. Chronic pain wears you down, and if you don't succumb to depression, well, you get aggressive. And no one wants a 6'4, 225 lb, former semi-pro wide-receiver with a pain-induced hair-trigger temper!
All the Precor ellipticals are in working order and I do my cardio, opting to change it up just a tad by punching in hill #5. I get 4.98 miles which is pretty good considering my sore butt and stiff hamstrings. But 45 sweaty minutes loosens everything up, and I feel pretty good. Today is my 2nd push day, so I'm just going to do reps. Then off to Cage stretch and to try something I just saw in the October issue of Oxygen magazine. It's a hanging leg lift, which purportedly works a whole bunch of ab muscles. After my stretch and kicks, I do 20 of them, but I don't really feel them in my abs. Top of my quads, yes. Abs, not really. Oh well.
Today's Total Workout:
45 min cardio = 4.98 miles
Smith Bench Press: 12 @ bar (just to warm up) / 4 x 25 @ 95 lbs
Cage stretch & kicks and 20 hanging leg lifts
Front & Lateral Dumbbell Raises (alternating sets): 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 4 x 15 @ 20 lbs (I couldn't get the inclined bench at first)
Bent-Over Seated Dumbbell Raises: 3 x 15 @ 20 lbs
(this movement feels a bit different from the inclined one, so what the hell!)
One-arm Dumbbell Tricep Extensions: 3 x 12 @ 20 lbs
Seated Twisting Sit Ups: 150 (I counted!)
Lower Ab Kickouts: 125 (I counted!)
Decline Bench Press: 2 x 50 @ bar (because I was bored and not ready to Mat stretch)
Mat stretch
The scale reads 107.6 lbs which is fairly realistic for me. I ordered a new home scale and Amazon assures me that it's on its way. My online writing class just ended so I should have plenty of free time now, but the next two weekends have already been booked solid with activities such as the Connecticut Renaissance Faire and taking my show down from the Hendrick Hudson Free Library. And of course, there's all the Halloween festivities! I'm excited! I have "dragon ears" to try out with a cosutme I've still not quite formalized. October is so much fun! Just grab the damn bull by the horns and do it!
R tells me that he's definitely going to get that pain shot next week because now he's worried that he might be doing more damage to himself by gritting his teeth and working through the discomfort. Plus, his wife told him that he's changed, and not in a good way. He's more volatile now. Chronic pain wears you down, and if you don't succumb to depression, well, you get aggressive. And no one wants a 6'4, 225 lb, former semi-pro wide-receiver with a pain-induced hair-trigger temper!
All the Precor ellipticals are in working order and I do my cardio, opting to change it up just a tad by punching in hill #5. I get 4.98 miles which is pretty good considering my sore butt and stiff hamstrings. But 45 sweaty minutes loosens everything up, and I feel pretty good. Today is my 2nd push day, so I'm just going to do reps. Then off to Cage stretch and to try something I just saw in the October issue of Oxygen magazine. It's a hanging leg lift, which purportedly works a whole bunch of ab muscles. After my stretch and kicks, I do 20 of them, but I don't really feel them in my abs. Top of my quads, yes. Abs, not really. Oh well.
Today's Total Workout:
45 min cardio = 4.98 miles
Smith Bench Press: 12 @ bar (just to warm up) / 4 x 25 @ 95 lbs
Cage stretch & kicks and 20 hanging leg lifts
Front & Lateral Dumbbell Raises (alternating sets): 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 4 x 15 @ 20 lbs (I couldn't get the inclined bench at first)
Bent-Over Seated Dumbbell Raises: 3 x 15 @ 20 lbs
(this movement feels a bit different from the inclined one, so what the hell!)
One-arm Dumbbell Tricep Extensions: 3 x 12 @ 20 lbs
Seated Twisting Sit Ups: 150 (I counted!)
Lower Ab Kickouts: 125 (I counted!)
Decline Bench Press: 2 x 50 @ bar (because I was bored and not ready to Mat stretch)
Mat stretch
Wednesday, October 17, 2012
A Great Day Afterall!
This morning was so cold that I donned my down parka and made my son wear his winter coat as we waited for the school bus. Leg Day! I was actually hoping that the gym would be heated today. And not crowded! Hallelujah! My favorite Precor elliptical was available and I got my two sets of cardio in, finishing with a sweaty grin and drenched hoodie. Some brief cage stretches for the hamstrings and calves, then off to the squat rack.
There's barely anyone here today, which is the way I like it! I actually up my squat weight today to 115 lbs and it doesn't feel too awful. The stiff-legged Dead Lift, however, even at a mere 95 lbs, still makes me feel like I'm going to puke on my sneakers after each set. Then some Seated Leg Curls and seated Leg Extensions. The latter are still my "achilles heel" and by the fourth set, I'm bent over my thighs, grimacing. I glance up and Mr. Pajama Pants is seated in a machine right in front of me. Great, just great. Thankgoodness I can pull my hoodie down over my face.
My Mat stretch feels a bit stiff but I do them every day that I work out. It's the only way I can be reasonably sure of decent mobility. The scale reads 106.8 lbs and I'm actually a bit surprised. But I feel really good and venture off to Marshall's to look at "dressy" shoes to wear with the slinky dresses I now own. While I'm there, debating with myself as to whether I can actually walk in Liz Claiborne fancy wedge heels, I decide to try on some dresses to see if the shoes really do look okay. Because I'm wearing royal blue khakis with striped purple socks and blue leather casual shoes, it's hard to tell anything without resorting to the dreaded Fitting Room.
Two of the three dresses I bring in with me are oddly stretched out of shape and don't drape correctly. But the 3rd number is a 3/4 sleeve, slinky black dress with ruching asymetrically up the front. The fabric is fairly heavy which is reassuring, and it makes me look really nice. Especially with the shoes! All I need is a long strand of pearls, and a big glittering ring. Just kidding!
Today's Total Workout:
35 min cardio hill #6 = 4.02 miles + 35 min cardio intervals #7 = 4.33 Grand Total = 8.35 miles
Cage stretch
Smith Squat: 12 @ bar / 2 x 12 @ 95 lbs / 4 x 12 @ 115 lbs
Dead Lift: 6 x 12 @ 95 lbs
Seated Leg Extensions: 6 x 15 @ 45 lbs
Seated Leg Curls: 15 @ 75 / 3 x 15 @ 90 lbs
Torso Twist: 2 x 25 @ 50 lbs (because I have to do something for abs!)
Mat stretch
I check the NPC website and see that finally the results and photos are available! I've grabbed photos off the MD (Muscular Development website) in order to post them here in my blog. The women's middleweight Bodybuilder is amazing. The women's Physique winner is okay. And I really have nothing to say about the Figure and Bikini competitors because, well, frankly, they're kinda boring. Yes, everyone's very pretty but it's like being in Hollywood where everyone's got a sun-kissed athletic body and breast enhancements to fill out those glittering bras.
I'm impressed with Renee's muscles, of course. But it's hard to believe that she's not supplementing. I've never met her but she does work out at my gym. And I can see how intimidating she'd be. Heck, I'm intimidating, and I'm tiny! ;-)
There's barely anyone here today, which is the way I like it! I actually up my squat weight today to 115 lbs and it doesn't feel too awful. The stiff-legged Dead Lift, however, even at a mere 95 lbs, still makes me feel like I'm going to puke on my sneakers after each set. Then some Seated Leg Curls and seated Leg Extensions. The latter are still my "achilles heel" and by the fourth set, I'm bent over my thighs, grimacing. I glance up and Mr. Pajama Pants is seated in a machine right in front of me. Great, just great. Thankgoodness I can pull my hoodie down over my face.
My Mat stretch feels a bit stiff but I do them every day that I work out. It's the only way I can be reasonably sure of decent mobility. The scale reads 106.8 lbs and I'm actually a bit surprised. But I feel really good and venture off to Marshall's to look at "dressy" shoes to wear with the slinky dresses I now own. While I'm there, debating with myself as to whether I can actually walk in Liz Claiborne fancy wedge heels, I decide to try on some dresses to see if the shoes really do look okay. Because I'm wearing royal blue khakis with striped purple socks and blue leather casual shoes, it's hard to tell anything without resorting to the dreaded Fitting Room.
Two of the three dresses I bring in with me are oddly stretched out of shape and don't drape correctly. But the 3rd number is a 3/4 sleeve, slinky black dress with ruching asymetrically up the front. The fabric is fairly heavy which is reassuring, and it makes me look really nice. Especially with the shoes! All I need is a long strand of pearls, and a big glittering ring. Just kidding!
Today's Total Workout:
35 min cardio hill #6 = 4.02 miles + 35 min cardio intervals #7 = 4.33 Grand Total = 8.35 miles
Cage stretch
Smith Squat: 12 @ bar / 2 x 12 @ 95 lbs / 4 x 12 @ 115 lbs
Dead Lift: 6 x 12 @ 95 lbs
Seated Leg Extensions: 6 x 15 @ 45 lbs
Seated Leg Curls: 15 @ 75 / 3 x 15 @ 90 lbs
Torso Twist: 2 x 25 @ 50 lbs (because I have to do something for abs!)
Mat stretch
I check the NPC website and see that finally the results and photos are available! I've grabbed photos off the MD (Muscular Development website) in order to post them here in my blog. The women's middleweight Bodybuilder is amazing. The women's Physique winner is okay. And I really have nothing to say about the Figure and Bikini competitors because, well, frankly, they're kinda boring. Yes, everyone's very pretty but it's like being in Hollywood where everyone's got a sun-kissed athletic body and breast enhancements to fill out those glittering bras.I'm impressed with Renee's muscles, of course. But it's hard to believe that she's not supplementing. I've never met her but she does work out at my gym. And I can see how intimidating she'd be. Heck, I'm intimidating, and I'm tiny! ;-)
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| Renee Marven Women's Bodybuilding Middleweight |
 |
| Alejandra Betancourt Overall Physique winner |
Tuesday, October 16, 2012
Say Hey!
I'm seeing a lot of people at the gym who were MIA for most of the
summer. Not that I actually talk to any of them, but it was kind of
crowded today. So crowded that I was forced to do cardio on a
LifeFitness elliptical instead of the beloved Precor. The LifeFitness
makes my ankles flex forward more which makes me feel less efficient.
After 45 minutes, I'm barely sweaty and log in a measely 4.79 miles.
Well, better than no cardio at all.
I see B today and she apologizes for rushing out of the gym yesterday without even saying goodbye. It's okay. We all have lives and errands and appointments. No big deal. Today is a Pull Day for me. B is doing shoulders and she thinks, triceps. I can't do that. It's back and bi's (biceps). I like Seated Cable Rows. I just wish I were stronger at it. Which is why I do 3 sets of 6-8 reps at 120 lbs, warming up and cooling down with 12 reps at 90 lbs. And a set at 105 just for fun. Okay, my idea of fun is probably not your idea of fun. But it keeps me out of trouble.
Between sets, V wanders over and I ignore him, but he keeps circling the area so eventually I look up, wave at him without actually making eye contact, and then go back to adjusting my elbow braces. I have nothing to say to him, and I'm not really interested in hearing about any gossip he wants to spread about our neighbors. As I work out, I can see him in my peripheral vision, making half-ass attempts to utilize the gym equipment. He walks around like an 80 year old man who seems to be developing a dowager's hump. Later, I'll see him huddled at the coffee bar with a couple of ladies from the yoga class. Well, good for him. Now he has "friends".
I have plenty of time so I do my Cage stretches, kicks, chin ups, lower back extensions and Lat Pull Downs. It's amazing how crowded that station gets after I switch bars and adjust the seat. It's like every other middle-aged man wants to work out there. I see R and he doesn't look so good to me. He's got a weird spacey look that says he wants to be there but he's in too much pain to actually do what he wants to do. It's not a focused look. It's not his normal look. The ever-escalating number of people affected by fungal infections from the steroid injections has probably weirded him out. It's weirding me out. I don't even speak to him today.
Today's Total Workout:
45 min cardio LifeFitness elliptical = 4.79 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 / 12 @ 90 lbs
Cage stretch & kicks & 12 close grip chin ups w knees to chest
Lower back extension: 25 @ 90 / 25 @ 97.5 lbs
Lat Pull Downs: 12 @ 90 / 5 x 12 @ 105 lbs
Bent Over Reverse Grip Barbell Rows: 6 x 15 @ 60 lbs
Standing Dumbbell Hammer curls: 3 x 12 @ 20 lbs
Lower back extension (again!): 2 x 25 @ 97.5 lbs
Ab Curl Station: 2 x 50 (upper) / 2 x 50 (lower)
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch
The scale reads a reassuring 108.4 lbs and I'm happy. Tomorrow is Leg Day! B won't be here tomorrow; she's going to do legs on Thursday. But her version of Leg Day is to do even less cardio than normal because otherwise she'll be too tired to squat and do leg presses, lunges, etc. I don't do half of all that. Bad knees. Bad ankles. Flat feet. But today I did get to show her the Bent Over Barbell Rows which works Lats and Biceps in a very small simple movement. She'll forget, I'm sure, and I'll show her again. I'm sure.
I see B today and she apologizes for rushing out of the gym yesterday without even saying goodbye. It's okay. We all have lives and errands and appointments. No big deal. Today is a Pull Day for me. B is doing shoulders and she thinks, triceps. I can't do that. It's back and bi's (biceps). I like Seated Cable Rows. I just wish I were stronger at it. Which is why I do 3 sets of 6-8 reps at 120 lbs, warming up and cooling down with 12 reps at 90 lbs. And a set at 105 just for fun. Okay, my idea of fun is probably not your idea of fun. But it keeps me out of trouble.
Between sets, V wanders over and I ignore him, but he keeps circling the area so eventually I look up, wave at him without actually making eye contact, and then go back to adjusting my elbow braces. I have nothing to say to him, and I'm not really interested in hearing about any gossip he wants to spread about our neighbors. As I work out, I can see him in my peripheral vision, making half-ass attempts to utilize the gym equipment. He walks around like an 80 year old man who seems to be developing a dowager's hump. Later, I'll see him huddled at the coffee bar with a couple of ladies from the yoga class. Well, good for him. Now he has "friends".
I have plenty of time so I do my Cage stretches, kicks, chin ups, lower back extensions and Lat Pull Downs. It's amazing how crowded that station gets after I switch bars and adjust the seat. It's like every other middle-aged man wants to work out there. I see R and he doesn't look so good to me. He's got a weird spacey look that says he wants to be there but he's in too much pain to actually do what he wants to do. It's not a focused look. It's not his normal look. The ever-escalating number of people affected by fungal infections from the steroid injections has probably weirded him out. It's weirding me out. I don't even speak to him today.
Today's Total Workout:
45 min cardio LifeFitness elliptical = 4.79 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 8 @ 120 / 12 @ 90 lbs
Cage stretch & kicks & 12 close grip chin ups w knees to chest
Lower back extension: 25 @ 90 / 25 @ 97.5 lbs
Lat Pull Downs: 12 @ 90 / 5 x 12 @ 105 lbs
Bent Over Reverse Grip Barbell Rows: 6 x 15 @ 60 lbs
Standing Dumbbell Hammer curls: 3 x 12 @ 20 lbs
Lower back extension (again!): 2 x 25 @ 97.5 lbs
Ab Curl Station: 2 x 50 (upper) / 2 x 50 (lower)
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch
The scale reads a reassuring 108.4 lbs and I'm happy. Tomorrow is Leg Day! B won't be here tomorrow; she's going to do legs on Thursday. But her version of Leg Day is to do even less cardio than normal because otherwise she'll be too tired to squat and do leg presses, lunges, etc. I don't do half of all that. Bad knees. Bad ankles. Flat feet. But today I did get to show her the Bent Over Barbell Rows which works Lats and Biceps in a very small simple movement. She'll forget, I'm sure, and I'll show her again. I'm sure.
Monday, October 15, 2012
Paying the Piper
I'm sore and tired today but still went to the gym. We had a busy weekend, but damn, it was fun! The highlight was going to the NPC New York State Grand Prix Show in Poughkeepsie on Saturday night. It ran later than we expected, and we were disappointed that there was only ONE female bodybuilding competitor -- yes, that woman from my gym! But she was in perfect condition! She had beautiful, razor-sharp muscles, a great posing routine and music, and was just generally fabulous! Wow. I've never seen her at my gym because she comes at a different time, but I hear that she's "scary massive" in the "off-season".
Bev Francis was judging the event. I didn't get to see her but I remember her well in the 1985 movie Pumping Iron II: The Women. She had more muscle than I'd ever seen on a woman. I'm pretty sure I'm not genetically capable of putting on that kind of size, not that I'd want to. Actually, I like the way I look right now, so my goals are to get stronger, and to maintain (if not better define) what I currently have muscle-wise.
The men looked good mostly too, especially the heavy weights, but both me and my husband got really bored with the zillions of Bikini competitors. Really, there's only so much sequined boobs and jiggling bottoms that I can bear to watch on stage. The posing routine is non-existant, and most of them were struggling to navigate in heels while flipping their hair over their shoulders. There were some really old guys competing too. They had fans in the audience! But they were kind of sad to watch, all quivering on skinny stick-legs and struggling to hold their flexed arm poses. I do give them credit for being extremely brave to be up there in nothing but sequined lilac posing trunks.
The guest poser, Branch Warren, was phenomenal. Hulk-massive and yet extremely agile, he danced through the auditorium and perched himself atop arm rests so that everyone could get their photos of him. It was quite a sight!
Today's Total Workout:
45 min cardio = 4.90 miles (yes, I suck today)
Cage stretch & kicks (Smith was occupied)
Smith Bench: 12 @ bar / 12 @ 95 / 3 x 12 @ 135 (wussed out today) / 25 @ 95 lbs
Front & Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs (they're still heavy! bleah!)
Rear Seated Inclined Dumbbell Raises: 6 x 15 @ 20 lbs
One-arm Tricep Extension: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: about 125
Lower Ab Kick Outs: about 125
Tricep Press Downs: (what the hell!) 12 @ 50 lbs / 11 @ 50 lbs / 8 @ 50 lbs
Mat stretch
The scale roars 109.2 at me and I'm not happy with it. I really do have to buy a decent body fat scale to use at home. I saw B briefly this morning. She asked me how the show was and I told her it was great, except for the tedious hundreds of Bikini contestants. I see R briefly as well. It's going to rain and I can tell that he's feeling it. A hot shower is all I can think of and off I go. My shoulders are a little achy today. Well, what the heck did I expect? I did massive reps on Friday and virtually nothing all weekend. Of course it's going to hurt today. Of course...
 |
| Bev Francis in her prime |
 |
| Branch Warren |
The guest poser, Branch Warren, was phenomenal. Hulk-massive and yet extremely agile, he danced through the auditorium and perched himself atop arm rests so that everyone could get their photos of him. It was quite a sight!
Today's Total Workout:
45 min cardio = 4.90 miles (yes, I suck today)
Cage stretch & kicks (Smith was occupied)
Smith Bench: 12 @ bar / 12 @ 95 / 3 x 12 @ 135 (wussed out today) / 25 @ 95 lbs
Front & Lateral Dumbbell Raises: 3 x 12 @ 20 lbs
Lateral Dumbbell Raises: 3 x 12 @ 20 lbs (they're still heavy! bleah!)
Rear Seated Inclined Dumbbell Raises: 6 x 15 @ 20 lbs
One-arm Tricep Extension: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: about 125
Lower Ab Kick Outs: about 125
Tricep Press Downs: (what the hell!) 12 @ 50 lbs / 11 @ 50 lbs / 8 @ 50 lbs
Mat stretch
The scale roars 109.2 at me and I'm not happy with it. I really do have to buy a decent body fat scale to use at home. I saw B briefly this morning. She asked me how the show was and I told her it was great, except for the tedious hundreds of Bikini contestants. I see R briefly as well. It's going to rain and I can tell that he's feeling it. A hot shower is all I can think of and off I go. My shoulders are a little achy today. Well, what the heck did I expect? I did massive reps on Friday and virtually nothing all weekend. Of course it's going to hurt today. Of course...
Friday, October 12, 2012
What a Great Workout!
As I look at my blog, I'm thinking I ought to update my About Me photo because it's kind of old and I'm not sure I look like that anymore. Hmmm. Anyway, it's Friday and as I get to the gym all bundled up because damnit, it was 39°F this morning, I decide that I'm totally done with the one-body-part-a-day workout. Today's a full Push Day!
My favorite ellipticals aren't available (#1 and #3) so I settle for #4 which doesn't clunk exactly, but there is a roughness in the motion that makes me think there's grit in the glide wheel. Whatever. I decide to do the harder hill #5 and 45 minutes gets me 4.98 miles. Worse than yesterday, but I'm sweaty and happy nonetheless. The Smith is free but I've already benched heavy this week, so I opt to do reps. As I prepare to get into my 2nd set of 25 reps at 95 lbs, I see V wander by and I immediately turn my back. I don't want to make eye-contact, I don't even want to acknowledge his presence. He hovers in the free weight area for a few minutes, doing a pitifully sloppy set of something, and then wanders off to accost other familiar faces. The 4th set of 25 reps is a bit more difficult (rep 23 seems to take a long time) so I nix the idea of doing 6 sets. I'll do Decline Benches later.
Cage stretch & kicks follow. I'm trying to get a low, middle & high "side" kick in quick succession without putting my foot down. It makes my hip ache but I manage to get a few done. Back to the dumbbell area for delts. I snag the only inclined bench (because someone has dragged other one to the Cage stretch area where there is a cable machine) and drape my sweaty towel on it even though it might be at least 15 minutes before I do Rear Inclined Dumbbell Raises. The 20 pounders are STILL heavy, (sigh) but I get all my sets done.
R passes by while I'm doing tricep extensions and I see his mouth move (I'm plugged in and can't hear anything but my cardio mix) saying something that's probably "good morning". I don't even have time to respond before he's moved onto a different station. The weather's crappy and I'm pretty sure his back is killing him. I move on to the Ab Crunch station and do a few sets there, and then set my sights on the Decline Bench. I'm only doing reps so my first set is just the bar at 25 reps. Then I add a pair of 10s for 25 reps. Then a pair of 5s for another set. Then another pair of 5s. I can barely squeak out 20 reps for this set so I start dropping the weights back down. And for each set I can barely bench 15-20 reps. Finally I'm back to a naked bar and I muscle through 25 reps while grimacing and gritting my teeth. I'm glad no one is watching me. But it feels exhilarating!
I'm bouncing all over the place to the latest song I've become fond of (Don't Wake Me Up by Chris Brown -- good grief, I'm sooo sick of hearing Taylor Swift on the radio) and the only thing left to do is Mat stretch. I feel really good today. I'm probably going to hurt all over tomorrow, but I'm not going to worry about it. Tomorrow night is the NY Grand Prix Bodybuilding Show in Poughkeepsie and I'm quite looking forward to seeing it. My husband has grudgingly agreed to come with me (I think he might feel a bit intimidated but that's a silly reason not to go). There's a men's Master Class for the Over 45, and one for Over 55, but oddly, the women's Master Class is only Over 35. That kinda sucks (for me, anyway). I just want to see what the winning forms look like. I've given up on the idea of competing just like I've given up on One Body Part a Day training. It just doesn't feel right.
The scale reads a surprising 107.4 lbs but I'm not going to look a gift horse in the mouth. I do wish R and B both Good Weekends before I leave though. I am working on my "social skills".
Today's Total Workout:
45 min cardio = 4.98 miles
Smith Bench Press: 12 @ bar / 4 x 25 @ 95 lbs
Cage stretch & kicks
Dumbbell Front Raises Alternating with Lateral Raises: 3 x 12 @ 20 lbs
Dumbbell Lateral Raises: 3 x 12 @ 20 lbs
Seated Inclined Rear Dumbbell Raises: 6 x 15 @ 20 lbs
One-arm Dumbbell Tricep Extensions: 3 x 12 @ 20 lbs
Ab Crunch Station: 2 x 50 (upper) / 2 x 50 (lower)
Decline Bench Press (thumbless grip): 25 @ bar / 25 @ 65 / 25 @ 75 / 20 @ 85 / 15 @ 75 / 20 @ 65 / 25 @ bar (45 lbs)
Mat stretch
My favorite ellipticals aren't available (#1 and #3) so I settle for #4 which doesn't clunk exactly, but there is a roughness in the motion that makes me think there's grit in the glide wheel. Whatever. I decide to do the harder hill #5 and 45 minutes gets me 4.98 miles. Worse than yesterday, but I'm sweaty and happy nonetheless. The Smith is free but I've already benched heavy this week, so I opt to do reps. As I prepare to get into my 2nd set of 25 reps at 95 lbs, I see V wander by and I immediately turn my back. I don't want to make eye-contact, I don't even want to acknowledge his presence. He hovers in the free weight area for a few minutes, doing a pitifully sloppy set of something, and then wanders off to accost other familiar faces. The 4th set of 25 reps is a bit more difficult (rep 23 seems to take a long time) so I nix the idea of doing 6 sets. I'll do Decline Benches later.
Cage stretch & kicks follow. I'm trying to get a low, middle & high "side" kick in quick succession without putting my foot down. It makes my hip ache but I manage to get a few done. Back to the dumbbell area for delts. I snag the only inclined bench (because someone has dragged other one to the Cage stretch area where there is a cable machine) and drape my sweaty towel on it even though it might be at least 15 minutes before I do Rear Inclined Dumbbell Raises. The 20 pounders are STILL heavy, (sigh) but I get all my sets done.
R passes by while I'm doing tricep extensions and I see his mouth move (I'm plugged in and can't hear anything but my cardio mix) saying something that's probably "good morning". I don't even have time to respond before he's moved onto a different station. The weather's crappy and I'm pretty sure his back is killing him. I move on to the Ab Crunch station and do a few sets there, and then set my sights on the Decline Bench. I'm only doing reps so my first set is just the bar at 25 reps. Then I add a pair of 10s for 25 reps. Then a pair of 5s for another set. Then another pair of 5s. I can barely squeak out 20 reps for this set so I start dropping the weights back down. And for each set I can barely bench 15-20 reps. Finally I'm back to a naked bar and I muscle through 25 reps while grimacing and gritting my teeth. I'm glad no one is watching me. But it feels exhilarating!
I'm bouncing all over the place to the latest song I've become fond of (Don't Wake Me Up by Chris Brown -- good grief, I'm sooo sick of hearing Taylor Swift on the radio) and the only thing left to do is Mat stretch. I feel really good today. I'm probably going to hurt all over tomorrow, but I'm not going to worry about it. Tomorrow night is the NY Grand Prix Bodybuilding Show in Poughkeepsie and I'm quite looking forward to seeing it. My husband has grudgingly agreed to come with me (I think he might feel a bit intimidated but that's a silly reason not to go). There's a men's Master Class for the Over 45, and one for Over 55, but oddly, the women's Master Class is only Over 35. That kinda sucks (for me, anyway). I just want to see what the winning forms look like. I've given up on the idea of competing just like I've given up on One Body Part a Day training. It just doesn't feel right.
The scale reads a surprising 107.4 lbs but I'm not going to look a gift horse in the mouth. I do wish R and B both Good Weekends before I leave though. I am working on my "social skills".
Today's Total Workout:
45 min cardio = 4.98 miles
Smith Bench Press: 12 @ bar / 4 x 25 @ 95 lbs
Cage stretch & kicks
Dumbbell Front Raises Alternating with Lateral Raises: 3 x 12 @ 20 lbs
Dumbbell Lateral Raises: 3 x 12 @ 20 lbs
Seated Inclined Rear Dumbbell Raises: 6 x 15 @ 20 lbs
One-arm Dumbbell Tricep Extensions: 3 x 12 @ 20 lbs
Ab Crunch Station: 2 x 50 (upper) / 2 x 50 (lower)
Decline Bench Press (thumbless grip): 25 @ bar / 25 @ 65 / 25 @ 75 / 20 @ 85 / 15 @ 75 / 20 @ 65 / 25 @ bar (45 lbs)
Mat stretch
Thursday, October 11, 2012
ReThinking Plans
OMG! I can be such a pushy bitch sometimes. I got to the gym this morning and all the ellipticals were occupied, including the LifeFitness ones. B tells me that she'll be done in 3 minutes and I can have hers so I chat with her while she finishes up. As soon as she gets off to wipe it down, a sweaty old man approaches, having hopped off one of the LifeFitness machines. I tell him I've been waiting for this one and he sulks away because I'm ready to fight him for it.
B tells me sheepishly that he'd been on the Precor next to her but that it clunks really badly. Again. It's broken! So he was biding his time on the LifeFitness machine because she also told him that he could have it when she was done. But she forgot and offered it to me. Now personally, even if I get on a machine that's not my first choice, I'm not suddenly going to jump on the next machine just because it opened up. I'll finish what I started. And I certainly wasn't going to get on the LifeFitness he suddenly exited, leaving it all hot and sweaty. I hate when people don't wipe down their stations. Or leave their discarded tissues and magazines behind. Gross!
Of course, my 45 minutes only gets me 4.99 miles but I feel warmed up. I'm also sore and stiff from yesterday, but that's why I do cardio before weights. Otherwise I'm too sore and stiff to work out! I still haven't decided whether I'm splitting today's routine today even though I decided to exercise one body part each day. I'm having trouble sticking to it because I actually feel more sore this week and I don't like it one bit. I only do 5 sets of seated cable rows and then cage stretches and kicks, finishing that with a dozen close grip chins, again, with my knees to my chest.
Lower back extensions precede the lat pull downs. My right pinkie finger was feeling odd during cardio, probably from gripping too hard and I'm conscious of trying not to exacerbate any hand-grip issues. Lat pull-downs are murder on my hands. But after a warm-up set of 12 reps at 90 lbs, I manage to squeak out 5 sets at 105 lbs. Only the first 3 sets are a full 12 reps. By the last two sets, I'm lucky that I can hang on to the bar to reach 10 reps.
The heck with it. I'm going to do Reverse Grip Bent Over Rows which is back and biceps. And then I'm going to do biceps anyway because tomorrow I'm going to bench reps and delts. The first two sets feel easy but quickly wear on me. Probably because I'm doing 15 rep sets. Oh well. I see R on the inclined bench the next station over, and he's got thick blue hand grips on the bar. Naturally I ask him what those do. He tells me that they change his grip and make the work out harder so he can't lift as much. It's for forearms. (My hands are so small that I'm lucky I can just grip the normal equipment, much less make the grip wider and harder!)
Before I go over to the dumbbell area, I ask R for his opinion on how many times a week one should work a body part. He tells me about when he played football and started out doing 4 sets of 4 reps, resting for 4 minutes in between. You get big and strong but lose the endurance. Not practical for real world sports. It's what I suspected all along. His preference is body parts twice a week and I agree with that, but I'm surprised that he works chest and back on the same days, preferring to work large body parts first, then following the week with smaller muscles. By the end of the conversation, though, he's cooled down enough to be in visible pain and he's on his way home. I, on the other hand, still have biceps, abs and mat stretches to do.
Today's Total Workout:
45 min cardio = 4.99 miles
Seated Cable Rows: 12 @ 90 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 25 @ 90 / 25 @ 97.5 lbs
Cage Stretch & Kicks & 12 close grip chin ups with knees to chest (because I hate hanging like meat)
Lat Pull Downs: 12 @ 90 / 5 x 12-10 @ 105 lbs
Bent Over Reverse Grip Rows: 6 x 15 @ 60 lbs
Alternating Hammer Curls: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: about 150
Lower Ab Kick Outs: about 125
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat Stretch
The scale reads a welcomed 107.6 lbs and I'm off to enjoy a hot shower. I run into B and she tells me she's got grocery errands to run. She seems a little put-off even as I ask her how her leg workout went today. She says she actually had a good workout but her fibromyalgia's been flaring up. I wonder if it's the same as the burning sensation I've gotten sporadically over the years. Sort feels like my skin is on fire and has been burnt. But then it goes away. I'm not going to worry about it though. Because tomorrow I'm benching reps! Yay!
B tells me sheepishly that he'd been on the Precor next to her but that it clunks really badly. Again. It's broken! So he was biding his time on the LifeFitness machine because she also told him that he could have it when she was done. But she forgot and offered it to me. Now personally, even if I get on a machine that's not my first choice, I'm not suddenly going to jump on the next machine just because it opened up. I'll finish what I started. And I certainly wasn't going to get on the LifeFitness he suddenly exited, leaving it all hot and sweaty. I hate when people don't wipe down their stations. Or leave their discarded tissues and magazines behind. Gross!
Of course, my 45 minutes only gets me 4.99 miles but I feel warmed up. I'm also sore and stiff from yesterday, but that's why I do cardio before weights. Otherwise I'm too sore and stiff to work out! I still haven't decided whether I'm splitting today's routine today even though I decided to exercise one body part each day. I'm having trouble sticking to it because I actually feel more sore this week and I don't like it one bit. I only do 5 sets of seated cable rows and then cage stretches and kicks, finishing that with a dozen close grip chins, again, with my knees to my chest.
Lower back extensions precede the lat pull downs. My right pinkie finger was feeling odd during cardio, probably from gripping too hard and I'm conscious of trying not to exacerbate any hand-grip issues. Lat pull-downs are murder on my hands. But after a warm-up set of 12 reps at 90 lbs, I manage to squeak out 5 sets at 105 lbs. Only the first 3 sets are a full 12 reps. By the last two sets, I'm lucky that I can hang on to the bar to reach 10 reps.
The heck with it. I'm going to do Reverse Grip Bent Over Rows which is back and biceps. And then I'm going to do biceps anyway because tomorrow I'm going to bench reps and delts. The first two sets feel easy but quickly wear on me. Probably because I'm doing 15 rep sets. Oh well. I see R on the inclined bench the next station over, and he's got thick blue hand grips on the bar. Naturally I ask him what those do. He tells me that they change his grip and make the work out harder so he can't lift as much. It's for forearms. (My hands are so small that I'm lucky I can just grip the normal equipment, much less make the grip wider and harder!)
Before I go over to the dumbbell area, I ask R for his opinion on how many times a week one should work a body part. He tells me about when he played football and started out doing 4 sets of 4 reps, resting for 4 minutes in between. You get big and strong but lose the endurance. Not practical for real world sports. It's what I suspected all along. His preference is body parts twice a week and I agree with that, but I'm surprised that he works chest and back on the same days, preferring to work large body parts first, then following the week with smaller muscles. By the end of the conversation, though, he's cooled down enough to be in visible pain and he's on his way home. I, on the other hand, still have biceps, abs and mat stretches to do.
Today's Total Workout:
45 min cardio = 4.99 miles
Seated Cable Rows: 12 @ 90 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 25 @ 90 / 25 @ 97.5 lbs
Cage Stretch & Kicks & 12 close grip chin ups with knees to chest (because I hate hanging like meat)
Lat Pull Downs: 12 @ 90 / 5 x 12-10 @ 105 lbs
Bent Over Reverse Grip Rows: 6 x 15 @ 60 lbs
Alternating Hammer Curls: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: about 150
Lower Ab Kick Outs: about 125
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat Stretch
The scale reads a welcomed 107.6 lbs and I'm off to enjoy a hot shower. I run into B and she tells me she's got grocery errands to run. She seems a little put-off even as I ask her how her leg workout went today. She says she actually had a good workout but her fibromyalgia's been flaring up. I wonder if it's the same as the burning sensation I've gotten sporadically over the years. Sort feels like my skin is on fire and has been burnt. But then it goes away. I'm not going to worry about it though. Because tomorrow I'm benching reps! Yay!
Wednesday, October 10, 2012
I Love Leg Day
There! I've said it. I love love love Leg Day. I love doing two sets of cardio and emerging from the elliptical completely drenched. And no matter how lugubrious I feel at the first set, I always feel better at the second. It's a miserable wet rainy day and the gym feels crowded because no one wants to exercise outside. I just miss the 4 mile mark on my first set of gentle hill, but make it up on the interval session. By the cool down, I'm racing along with a big sweaty grin on my face, not that anyone can see it because the wet hoodie droops down to my nose. But at least I'm not flecking sweat on any innocent by-standers.
Cage stretch follows immediately because I don't like stretching if I'm cold. (That's a good way to injure yourself!) I've got my fluorescent safety-orange UnderArmour shorts on today with a black nylon t-shirt over a sports bra. And my all-cotton, royal blue Land's End hoodie over everything. I've given up on the LLBean sports fleece hoodies: after a few workouts (and I wash my clothes after every workout) I can't get the stink out of the fabric. The cotton hoodies always wash out clean, but I do admit to liberally dousing the actual hood itself with a dollop of Tide laundry detergent. I'm such a "housewife" that I do laundry every day just to wash my gym stuff!
The Smith is free and I proceed to do squats. One set with just the bar to warm up my knees, and then another 6 sets with a pair of 25 lb plates (total weight = 95 lbs). Oddly, my left knee twinges and I readjust my stance to make that go away. The Dead Lifts haven't gotten any easier but I do 6 sets of those as well. Because even the first set feels hard, I know it's going to "kick my butt" for the remainder. It's not like I have anything better to do though (not exercise-wise anyway as I don't fit into most of the machines). After each set, I find myself panting with my head in my knees and sweat dripping off my chin into the hoodie zipper. Still, I enjoy it.
I see R and because the weather is crap, I know he must be hurting. He's walking like a man tip-toeing on eggshells. Yesterday I chided him about not considering acupuncture. He told me he didn't like needles, that even when they draw blood he has to look away. Yeah, well who doesn't look away when they draw blood, but damn dude, you've got freakin' tattoos all over. That's different he says. More like scratching. I tell him that he wouldn't even be able to look if it was his back but he says he'd know. Jeez, I marvel, because he's 6'4 and 225 lbs, can bench press 385 lbs and he's squeamish about needles that don't even inject or withdraw fluids! I'm so into doing my workout that I don't even talk to R today. Lots of others want to chat with him anyway.
Today's Total Workout:
35 min #6 hill = 3.99 miles + 35 min #7 intervals = 4.28 Grand Total = 8.27 miles (Wahoo!)
Cage stretch
Smith Squats: 12 @ 45 / 6 x 12 @ 95 lbs (yeah, I should up the weight)
Smith Dead Lifts: 6 X 12 @ 95 lbs (no way I'm upping this weight)
Leg Extensions: 6 x 15 @ 45 lbs (my right knees twinges for the first 3 sets but settles down)
Ab Torso Twist: 2 x 25 @ 50 lbs (I was waiting for the Leg Curl station)
Seated Leg Curl: 12 @ 75 / 3 x 12 @ 90 lbs
Mat stretch with 120 knee to alternate elbow ab curls
The scale rewards me today with a reading of 107.8 lbs. I really need to invest in a good scale. A friend recommends the Tanita Brand fitness scale that will accurately determine not just your weight but body composition. If I'm going to put on weight, I want to know what kind of weight, and not just make assumptions. This isn't that expensive at a bit over a hundred bucks. Amazon probably sells it for less.
The shower feels good, and then I realize that I'm actually sore today. Not just my butt. But my chest. From Monday's heavy benching. If I straighten my arms and squeeze, my triceps are a bit sore too. Jeez. Maybe I have been working out too hard, working out so hard that I've never given my body a chance to be sore. That's actually kind of amusing. Okay, yeah, so who's a damn gym rat.
Cage stretch follows immediately because I don't like stretching if I'm cold. (That's a good way to injure yourself!) I've got my fluorescent safety-orange UnderArmour shorts on today with a black nylon t-shirt over a sports bra. And my all-cotton, royal blue Land's End hoodie over everything. I've given up on the LLBean sports fleece hoodies: after a few workouts (and I wash my clothes after every workout) I can't get the stink out of the fabric. The cotton hoodies always wash out clean, but I do admit to liberally dousing the actual hood itself with a dollop of Tide laundry detergent. I'm such a "housewife" that I do laundry every day just to wash my gym stuff!
The Smith is free and I proceed to do squats. One set with just the bar to warm up my knees, and then another 6 sets with a pair of 25 lb plates (total weight = 95 lbs). Oddly, my left knee twinges and I readjust my stance to make that go away. The Dead Lifts haven't gotten any easier but I do 6 sets of those as well. Because even the first set feels hard, I know it's going to "kick my butt" for the remainder. It's not like I have anything better to do though (not exercise-wise anyway as I don't fit into most of the machines). After each set, I find myself panting with my head in my knees and sweat dripping off my chin into the hoodie zipper. Still, I enjoy it.
I see R and because the weather is crap, I know he must be hurting. He's walking like a man tip-toeing on eggshells. Yesterday I chided him about not considering acupuncture. He told me he didn't like needles, that even when they draw blood he has to look away. Yeah, well who doesn't look away when they draw blood, but damn dude, you've got freakin' tattoos all over. That's different he says. More like scratching. I tell him that he wouldn't even be able to look if it was his back but he says he'd know. Jeez, I marvel, because he's 6'4 and 225 lbs, can bench press 385 lbs and he's squeamish about needles that don't even inject or withdraw fluids! I'm so into doing my workout that I don't even talk to R today. Lots of others want to chat with him anyway.
Today's Total Workout:
35 min #6 hill = 3.99 miles + 35 min #7 intervals = 4.28 Grand Total = 8.27 miles (Wahoo!)
Cage stretch
Smith Squats: 12 @ 45 / 6 x 12 @ 95 lbs (yeah, I should up the weight)
Smith Dead Lifts: 6 X 12 @ 95 lbs (no way I'm upping this weight)
Leg Extensions: 6 x 15 @ 45 lbs (my right knees twinges for the first 3 sets but settles down)
Ab Torso Twist: 2 x 25 @ 50 lbs (I was waiting for the Leg Curl station)
Seated Leg Curl: 12 @ 75 / 3 x 12 @ 90 lbs
Mat stretch with 120 knee to alternate elbow ab curls
The shower feels good, and then I realize that I'm actually sore today. Not just my butt. But my chest. From Monday's heavy benching. If I straighten my arms and squeeze, my triceps are a bit sore too. Jeez. Maybe I have been working out too hard, working out so hard that I've never given my body a chance to be sore. That's actually kind of amusing. Okay, yeah, so who's a damn gym rat.
Tuesday, October 9, 2012
Something's Up
It's Tuesday and I'm going to finish my "push" work out today doing delts and triceps. First 45 minutes of cardio to get warmed up, but I only clock in 4.84 miles. The sweat feels good but isn't enough. Without bench presses, my shoulders feel a tad cold and stiff. What the heck, I skip the 15 lb dumbbells and pick up the 20s. They still feel bloody heavy but I do my 3 sets of front raises alternating with lateral raises. Then I do another 3 sets of lateral dumbbell raises.
When the inclined bench is free, I drape my towel over it and settle down to do 6 sets of Rear Inclined Raises. I get 15 reps for each set. Maybe I should up my weights? I could stick the magnetic 1.25 lb discs on these dumbbells next time before I move up to the 25s, which are waaay too heavy. I knock out one-arm tricep extensions, then wander off to the Cage to stretch and kick. I'm wearing those iron-seamed yoga pants so no sit ups today, but I do a few sets of Ab Torso Twists.
The tricep press down station is free and Mr Pajama Pants is sitting at the far lat pull downs. Good. I think he's given up any hope of conversing with me and I put him out of my mind. Last week I got sets at 45 lbs. Today, I knock out 12 reps without too much effort. What the hell, I take the plate off and stick the pin into the 50 lb setting. I can only get 8 reps but I can do it for 3 sets. Then I'm done. Well, not quite. There's still the Mat stretch.
Afterwards, I see R and ask him whether he got the steroid shot for his back. He says No, there's been a death in NY so he cancelled his appointment. Wow. He tells me that he's just trying to channel his energy better. I'm still happy for him. B is back this week too and she's chatting up a storm with all her gym buddies. I don't say anything to her, but her arms don't look so good anymore. Never mind the freckled tan that screams sun damage to me. But she's losing her delts, triceps and biceps. She has fibromyalgia so of course that impedes her workouts, but I think she'd get better results if she chatted less.
Today's Total Workout:
45 min cardio #5 hill = 4.84 miles
Front & lateral dumbbell raises: 3 x 12 @ 20 lbs alternating
Lateral dumbbell raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 6 x 15 @ 20 lbs
One-Arm Tricep Extensions: 3 x 12 @ 20 lbs
Cage stretch & kicks
Ab Torso Twists: 2 x 25 @ 50 lbs
Tricep Press Downs: 12 @ 45 / 3 x 8 @ 50 lbs
Mat stretch
The scale still reads 109.2 lbs. I'm not sure where this new weight is though. It's at least 2 lbs more than I want to weigh, and it's difficult to say whether it's water or actual weight (muscle/fat/flesh). I'm testing the one-body-part-a-day work out this week to see how it feels, how my body responds to it. Tomorrow is Leg Day. B comments that she can't believe I do extra cardio on my Leg Day whereas she cuts back. Then she tells me that I have great legs. Thanks! But something's up, and I wish it wasn't my weight.
When the inclined bench is free, I drape my towel over it and settle down to do 6 sets of Rear Inclined Raises. I get 15 reps for each set. Maybe I should up my weights? I could stick the magnetic 1.25 lb discs on these dumbbells next time before I move up to the 25s, which are waaay too heavy. I knock out one-arm tricep extensions, then wander off to the Cage to stretch and kick. I'm wearing those iron-seamed yoga pants so no sit ups today, but I do a few sets of Ab Torso Twists.
The tricep press down station is free and Mr Pajama Pants is sitting at the far lat pull downs. Good. I think he's given up any hope of conversing with me and I put him out of my mind. Last week I got sets at 45 lbs. Today, I knock out 12 reps without too much effort. What the hell, I take the plate off and stick the pin into the 50 lb setting. I can only get 8 reps but I can do it for 3 sets. Then I'm done. Well, not quite. There's still the Mat stretch.
Afterwards, I see R and ask him whether he got the steroid shot for his back. He says No, there's been a death in NY so he cancelled his appointment. Wow. He tells me that he's just trying to channel his energy better. I'm still happy for him. B is back this week too and she's chatting up a storm with all her gym buddies. I don't say anything to her, but her arms don't look so good anymore. Never mind the freckled tan that screams sun damage to me. But she's losing her delts, triceps and biceps. She has fibromyalgia so of course that impedes her workouts, but I think she'd get better results if she chatted less.
Today's Total Workout:
45 min cardio #5 hill = 4.84 miles
Front & lateral dumbbell raises: 3 x 12 @ 20 lbs alternating
Lateral dumbbell raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 6 x 15 @ 20 lbs
One-Arm Tricep Extensions: 3 x 12 @ 20 lbs
Cage stretch & kicks
Ab Torso Twists: 2 x 25 @ 50 lbs
Tricep Press Downs: 12 @ 45 / 3 x 8 @ 50 lbs
Mat stretch
The scale still reads 109.2 lbs. I'm not sure where this new weight is though. It's at least 2 lbs more than I want to weigh, and it's difficult to say whether it's water or actual weight (muscle/fat/flesh). I'm testing the one-body-part-a-day work out this week to see how it feels, how my body responds to it. Tomorrow is Leg Day. B comments that she can't believe I do extra cardio on my Leg Day whereas she cuts back. Then she tells me that I have great legs. Thanks! But something's up, and I wish it wasn't my weight.
Monday, October 8, 2012
Thoughts About Work Out Revisions
I only worked out three days last week and felt pretty good although I still have that blasted wet cough! So I dreaded going to the gym this morning because I'd gotten comfortable being a cold-weather slug. Plus, Saturday was our 11th year anniversary and we went out to dinner and indulged in lemon cheesecake and apple crumble with vanilla ice cream for dessert. Our son had a big dish of chocolate ice cream that he could barely finish.
It being a school holiday, I let my son sleep in and we got to the gym an hour later than normal. It was barely 40°F this morning, so warming up proved to be challenging. After 45 minutes, I got 5.09 miles but was barely sweaty. I see B but decide I don't need her to spot me after I convince myself that I ought to stop underestimating myself.
She's on the Stairmaster with a bird's eye view when I bench my last heavy set at 145 lbs. Needless to say, she's impressed. Because I'm not actually sore or tired, I also knock out a quick set of reps to finish. 25 reps feels pretty good at 95 lbs. I'm pretty damn happy myself. Seeing R smiling and working out just tops the day off. I assume he's gotten a pain shot and is feeling his old self because I don't actually talk to him today. I don't have to. I can see it in his face.
The time passes so quickly that after a few sets of abs, I barely have time to do a mat stretch before showering and getting my son from the Child Care Room. And I'm still 30 minutes late. I'll have to do deltoids and triceps tomorrow, or Thursday, depending on how I decide to break up my work outs.
I really hope my cardio feels better tomorrow. Unlike B, I enjoy having sweat drip off my brow. It makes me feel as if I've actually done something.
Today's Total Workout:
45 min cardio #6 = 5.09 miles
Smith Bench Press: 12 @ bar / 12 @ 95 / 3 x 8 @ 145 lbs / 25 @ 95 lbs
Cage stretch & kicks
Ab Curl Stations: 2 x 25 (upper) / 2 x 25 (lower)
Seated Twisting Sit Ups: about 100
Lower Ab Kick Outs: about 100
Mat stretch
My water bottle is only 2/3 empty and I don't feel like I've had a good workout today. I'm not surprised when the scale reads a whopping 109.2 lbs. Maybe I need to start doing an hour of cardio to warm up now that my body seems to have acclimatized to 45 minutes? I'll see how tomorrow's 45 minutes feels and if I'm still "cold", I'll up my cardio time. I'll probably also limit myself to Seated Cable Rows and Lat Pull Downs, and reserve Bent Over Reverse Grip Rows for Friday along with Biceps. Wednesday will still be Leg Day, but Thursday will be Delts and Triceps. I've never done a One Body Part a Week work out before. I began Legs in April so it's been 6 mos which is time for a change to the routine. Wow, I actually have a workable plan!
It being a school holiday, I let my son sleep in and we got to the gym an hour later than normal. It was barely 40°F this morning, so warming up proved to be challenging. After 45 minutes, I got 5.09 miles but was barely sweaty. I see B but decide I don't need her to spot me after I convince myself that I ought to stop underestimating myself.
She's on the Stairmaster with a bird's eye view when I bench my last heavy set at 145 lbs. Needless to say, she's impressed. Because I'm not actually sore or tired, I also knock out a quick set of reps to finish. 25 reps feels pretty good at 95 lbs. I'm pretty damn happy myself. Seeing R smiling and working out just tops the day off. I assume he's gotten a pain shot and is feeling his old self because I don't actually talk to him today. I don't have to. I can see it in his face.
The time passes so quickly that after a few sets of abs, I barely have time to do a mat stretch before showering and getting my son from the Child Care Room. And I'm still 30 minutes late. I'll have to do deltoids and triceps tomorrow, or Thursday, depending on how I decide to break up my work outs.
I really hope my cardio feels better tomorrow. Unlike B, I enjoy having sweat drip off my brow. It makes me feel as if I've actually done something.
Today's Total Workout:
45 min cardio #6 = 5.09 miles
Smith Bench Press: 12 @ bar / 12 @ 95 / 3 x 8 @ 145 lbs / 25 @ 95 lbs
Cage stretch & kicks
Ab Curl Stations: 2 x 25 (upper) / 2 x 25 (lower)
Seated Twisting Sit Ups: about 100
Lower Ab Kick Outs: about 100
Mat stretch
My water bottle is only 2/3 empty and I don't feel like I've had a good workout today. I'm not surprised when the scale reads a whopping 109.2 lbs. Maybe I need to start doing an hour of cardio to warm up now that my body seems to have acclimatized to 45 minutes? I'll see how tomorrow's 45 minutes feels and if I'm still "cold", I'll up my cardio time. I'll probably also limit myself to Seated Cable Rows and Lat Pull Downs, and reserve Bent Over Reverse Grip Rows for Friday along with Biceps. Wednesday will still be Leg Day, but Thursday will be Delts and Triceps. I've never done a One Body Part a Week work out before. I began Legs in April so it's been 6 mos which is time for a change to the routine. Wow, I actually have a workable plan!
Thursday, October 4, 2012
The Three-Day Workout
Tomorrow is my son's class trip to an apple orchard and I'm one of the five parent chaperones. That means I don't go to the gym tomorrow. Instead I'll be riding a school bus up to Barton's Orchard in Poughquag NY. That means I only work each body part once this week instead of twice like I normally would. Today is a Pull Day (Back and Biceps). I'm not sure I could subscribe to a 3 day workout. I'd feel so guilty about not going the other two days. I mean, what would I do with ALL that free time! Good grief.
My butt is sore from yesterday's eight and a quarter miles so I'm not surprised when I can only eek out 4.8 miles today. I'm still pleasantly sweaty. The gym's not too crowded. Everything's good! Rows again seems a bit daunting so I only do 5 total sets; 3 of them for 8 reps at 120 lbs which nearly lifts me out of my seat. Lower back extensions, cage stretch & kicks and a dozen close grip chin ups. My right elbow is twinging a bit today. Probably from wrestling with the pan of turkey chili I made last night. Lifting weights doesn't bother my elbows. It's doing mundane things like cleaning and cooking that really kills my joints.
Lat pull downs are also daunting today but I manage to get a warm up set at 90 lbs and an additional 5 sets at 105, although I can only get 10 reps on the last two sets. It's not my back that gives out, but my grip: I can't hang on to the bar any longer. No matter. More back extensions then Bent-Over Reverse Grip Barbell Rows. When I lift the 60 lb bar, I think, good grief this is bloody heavy! But when I actually hunker down to do the exercise, I realize I can get 15 reps for all 6 sets. Damn! It IS all in my head!
The dumbbell area is suddenly very popular and I hate crowds, so I grab a pair of 20s and stand in the barbell area. I haven't done standing Alternate Hammer Curls with 20s in a very long time, and I'm surprised at how easy this feels. I also realize that my arms look great, and I'm quite pleased with the shape and size of my shoulders. At least in these gym clothes, I have that lovely tapered athletic look!
I see R and by the slow way he's moving, I know he's in a lot of pain. When I'm done with my Reverse Grip Barbell Curls, I venture over to see how he's doing. He says okay but he says it so quietly that I know he's lying. "No, you're hurting," I say matter of factly. He tells me the rainy weather is killing him, making all his joints ache. We discuss the steroid shot fungal contamination and he tells me that he's already scheduled to get a shot because he just can't take the pain any more. I wish I knew the right thing to say, but I'm socially inept. Instead, we both say, "Have a good weekend."
Today's Total Workout:
45 min cardio = 4.8 miles
Seated Cable Rows: 12 @ 90 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 25 @ 90 / 25 @ 97.5 lbs
Cage stretch & kicks & 12 close grip chin ups with knees to chest
Lat Pull Downs: 12 @ 90 / 5 x 12-10 @ 105 lbs
Lower Back Extensions (again) 2 x 25 @ 97.5 lbs
Reverse Grip Bent-Over Rows: 6 x 15 @ 60 lbs
Standing Alternating Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: about 100
Lower Ab Kick Outs: about 100
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch
The scale reads the same as yesterday: 107.8 lbs and I still have Mother Nature cramping my left inner hip. A hot shower revives me and I feel refreshed, and hungry. B hasn't been at the gym all week. Now she's recovering from dental surgery to implant some new back teeth. I text her and she says she's fine although a bit puffy. Maybe I'll see her next week. I'll have my son with me next Monday as school's are closed for Columbus Day, but, thankfully, the gym is not.
BTW, Shape.com's new October playlist is actually available to download (click here). I've picked up a lot of great workout music here, only purchasing an actual handful of songs in the last year. I've also been invited to apply for a position down in the City. It's definitely something I can do, but the question is, do I want to? Plus, not sure they'll be able to pay me adequately so I can afford the commute, additional childcare, and the disturbing loss of gym time. It's a lot to digest.
My butt is sore from yesterday's eight and a quarter miles so I'm not surprised when I can only eek out 4.8 miles today. I'm still pleasantly sweaty. The gym's not too crowded. Everything's good! Rows again seems a bit daunting so I only do 5 total sets; 3 of them for 8 reps at 120 lbs which nearly lifts me out of my seat. Lower back extensions, cage stretch & kicks and a dozen close grip chin ups. My right elbow is twinging a bit today. Probably from wrestling with the pan of turkey chili I made last night. Lifting weights doesn't bother my elbows. It's doing mundane things like cleaning and cooking that really kills my joints.
Lat pull downs are also daunting today but I manage to get a warm up set at 90 lbs and an additional 5 sets at 105, although I can only get 10 reps on the last two sets. It's not my back that gives out, but my grip: I can't hang on to the bar any longer. No matter. More back extensions then Bent-Over Reverse Grip Barbell Rows. When I lift the 60 lb bar, I think, good grief this is bloody heavy! But when I actually hunker down to do the exercise, I realize I can get 15 reps for all 6 sets. Damn! It IS all in my head!
The dumbbell area is suddenly very popular and I hate crowds, so I grab a pair of 20s and stand in the barbell area. I haven't done standing Alternate Hammer Curls with 20s in a very long time, and I'm surprised at how easy this feels. I also realize that my arms look great, and I'm quite pleased with the shape and size of my shoulders. At least in these gym clothes, I have that lovely tapered athletic look!
I see R and by the slow way he's moving, I know he's in a lot of pain. When I'm done with my Reverse Grip Barbell Curls, I venture over to see how he's doing. He says okay but he says it so quietly that I know he's lying. "No, you're hurting," I say matter of factly. He tells me the rainy weather is killing him, making all his joints ache. We discuss the steroid shot fungal contamination and he tells me that he's already scheduled to get a shot because he just can't take the pain any more. I wish I knew the right thing to say, but I'm socially inept. Instead, we both say, "Have a good weekend."
Today's Total Workout:
45 min cardio = 4.8 miles
Seated Cable Rows: 12 @ 90 / 3 x 8 @ 120 / 12 @ 90 lbs
Lower Back Extensions: 25 @ 90 / 25 @ 97.5 lbs
Cage stretch & kicks & 12 close grip chin ups with knees to chest
Lat Pull Downs: 12 @ 90 / 5 x 12-10 @ 105 lbs
Lower Back Extensions (again) 2 x 25 @ 97.5 lbs
Reverse Grip Bent-Over Rows: 6 x 15 @ 60 lbs
Standing Alternating Dumbbell Hammer Curls: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: about 100
Lower Ab Kick Outs: about 100
Reverse Grip Barbell Curls: 3 x 20 @ 30 lbs
Mat stretch
The scale reads the same as yesterday: 107.8 lbs and I still have Mother Nature cramping my left inner hip. A hot shower revives me and I feel refreshed, and hungry. B hasn't been at the gym all week. Now she's recovering from dental surgery to implant some new back teeth. I text her and she says she's fine although a bit puffy. Maybe I'll see her next week. I'll have my son with me next Monday as school's are closed for Columbus Day, but, thankfully, the gym is not.
BTW, Shape.com's new October playlist is actually available to download (click here). I've picked up a lot of great workout music here, only purchasing an actual handful of songs in the last year. I've also been invited to apply for a position down in the City. It's definitely something I can do, but the question is, do I want to? Plus, not sure they'll be able to pay me adequately so I can afford the commute, additional childcare, and the disturbing loss of gym time. It's a lot to digest.
Wednesday, October 3, 2012
Happy Happy Wednesday
I thought the weather would be a tad better today. It's definitely warmer, but just as humid. Dense fog blanketed the bus stop this morning and I reminded my son to bring home his raincoat this afternoon. He'll probably forget. Today is Leg Day and I have my shorts on under my yoga pants because I have to put gas in the car and I'm not comfortable walking around in public attired in running shorts. Especially gas stations.
The gym, once again, is sporadically empty, filling up only for the Fitness Class. I get on my favorite elliptical and accidentally punch in hill #5, but I'm too lazy to reset everything. 35 minutes gives me 3.96 miles which is respectable. The man on the station to my left seems to be running a marathon on his elliptical as he huffs and puffs. I punch in interval #7 for my second set and get 4.32 miles and a big sweaty grin. Actually, I'd started feeling really good during the last 10 minutes of the first set and never took my hoodie off. It's absolutely drenched but I don't care.
I stretch at the Cage and then do Squats at the Smith machine. They feel okay but I'd noticed that my right knee was a little sensitive today. Six sets of 12 reps feels okay and I'm wondering if it's time to go back to the 115 lbs I used to squat. Deadlifts, on the other hand, just take my breath away and I'm content to grit my teeth through five sets at 95 lbs. Between sets I feel like throwing up just a little but that always passes. I pace and breathe hard, prepping myself for the next set.
R enters the area and I think about saying Hi to him and telling him how smart he was not to get those steroid shots for back pain considering the news this morning about fungal contamination leading to meningitis and two deaths down south. But he didn't want to talk yesterday and I'm not in the mood to talk to him today, especially when I feel like throwing up. I go off to do Seated Leg Curls and then Leg Extensions. Afterwards there's the Mat stretch. I feel pretty good, all in all.
Today's Total Workout:
35 min hill #5 = 3.96 miles + 35 min intervals #7 = 4.32 miles Total = 8.28 miles
Cage stretch
Smith Squats: 12 @ bar / 6 x 12 @ 95 lbs
Smith Deadlifts: 5 x 12 @ 95 lbs
Seated Leg Curls: 15 @ 75 / 3 x 15 @ 90 lbs
Seated Leg Extensions: 5 x 12 @ 45 lbs (I'm such a loser on this exercise)
Twist Ab Station: 2 x 25 @ 50 lbs (feeling guilty about not doing abs so I do two light sets here)
Mat stretch
The scale, thankfully, reads 107.8 lbs. My hair is still dripping from the workout as I turn on the shower. I'm starving though. I'm still having my one cup of Starbucks Via coffee with sugar and half & half, and a bowl of oatmeal for breakfast. But this week I made McCann's steel cut oatmeal that takes almost an hour to cook. So I made a lot of it and put it in the fridge. I haven't quite figured out what the equivalent portion is to a packet of instant though. I'm tossing in freeze-dried peaches my husband bought from an online camping supply store. Freeze-dried fruit reconstitutes in hot cereal really well. And they're pretty tasty right out of the can. I've already eaten the strawberries (in my morning oatmeal). The assortment pack also contains cans of banana, pineapple, mango and raspberries.
When I get home, I realize that I've got nearly half a dozen speckled bananas in desperate need of being recycled into banana bread. I have my grandmother's recipe, but at my son's insistence, I've added dark chocolate chips as well (which means cutting the sugar even further). No pecans or walnuts to add so it's just chocolate chip banana bread tonight for dessert. Yum!
The gym, once again, is sporadically empty, filling up only for the Fitness Class. I get on my favorite elliptical and accidentally punch in hill #5, but I'm too lazy to reset everything. 35 minutes gives me 3.96 miles which is respectable. The man on the station to my left seems to be running a marathon on his elliptical as he huffs and puffs. I punch in interval #7 for my second set and get 4.32 miles and a big sweaty grin. Actually, I'd started feeling really good during the last 10 minutes of the first set and never took my hoodie off. It's absolutely drenched but I don't care.
I stretch at the Cage and then do Squats at the Smith machine. They feel okay but I'd noticed that my right knee was a little sensitive today. Six sets of 12 reps feels okay and I'm wondering if it's time to go back to the 115 lbs I used to squat. Deadlifts, on the other hand, just take my breath away and I'm content to grit my teeth through five sets at 95 lbs. Between sets I feel like throwing up just a little but that always passes. I pace and breathe hard, prepping myself for the next set.
R enters the area and I think about saying Hi to him and telling him how smart he was not to get those steroid shots for back pain considering the news this morning about fungal contamination leading to meningitis and two deaths down south. But he didn't want to talk yesterday and I'm not in the mood to talk to him today, especially when I feel like throwing up. I go off to do Seated Leg Curls and then Leg Extensions. Afterwards there's the Mat stretch. I feel pretty good, all in all.
Today's Total Workout:
35 min hill #5 = 3.96 miles + 35 min intervals #7 = 4.32 miles Total = 8.28 miles
Cage stretch
Smith Squats: 12 @ bar / 6 x 12 @ 95 lbs
Smith Deadlifts: 5 x 12 @ 95 lbs
Seated Leg Curls: 15 @ 75 / 3 x 15 @ 90 lbs
Seated Leg Extensions: 5 x 12 @ 45 lbs (I'm such a loser on this exercise)
Twist Ab Station: 2 x 25 @ 50 lbs (feeling guilty about not doing abs so I do two light sets here)
Mat stretch
When I get home, I realize that I've got nearly half a dozen speckled bananas in desperate need of being recycled into banana bread. I have my grandmother's recipe, but at my son's insistence, I've added dark chocolate chips as well (which means cutting the sugar even further). No pecans or walnuts to add so it's just chocolate chip banana bread tonight for dessert. Yum!
Tuesday, October 2, 2012
It's Good to Be Back...
I spent yesterday having an ultrasound and getting my car fixed. The car was easy. $50 later, and a hose part gets replaced and today, no horrible fuel smell at a cold start. Also, my ultrasound results come back completely normal. Except for teeny tiny gallbladder stones. My doc asks me if I have any gall bladder pain, and I have to ask, "Where the heck would that be?" Turns out, if you go down the right side of your rib cage to the very edge, there's where your gall bladder is, and where it'd hurt if it was inflamed due to oh, let's say, blocked ducts. I don't have that problem. But I should avoid fatty fried foods. Well, we should all avoid fatty fried foods.
Today I'm feeling bloated and I have a lower back ache, and a twinge inside my left hip. Egads! The menstrual fairy has struck yet again! That would explain why my chin is breaking out in tiny pimples. Well, there are worse things, but I'm anxious to get back to my routine. Taking 3 days off isn't routine for me, and it shows in my workout. 45 minutes of cardio only gets me 4.88 miles and I'm mildly sweaty, but not grinningly so. I hope I do better tomorrow.
The gym is relatively empty so I set up at the Smith to bench. B's not here to spot me so my heavy benching is just going to be 3 sets of 12 at my semi-max weight: 135 lbs. After each set, I feel a bit of nausea but that quickly passes. Cage stretches & kicks are next. Then back for shoulders with 20 lb dumbbells. They still feel heavy. At some point I'm hoping to be strong enough so that they feel lighter... don't know that'll it ever happen. I pump out the sets until I either can't or I'm bored.
This morning, my workout pants felt a tad tight in the waist. Developing a muffin top in just 3 days of inactivity! I have to do abs and I knock out twisting sit ups and lower ab kick outs. I've already done 3 sets of one-arm dumbbell extensions but I'm eyeing the tricep pressdowns. What the hell, I add a 5 lb plate to the stack after a set of 12 reps at 40 lbs. I can't do 3 complete sets but close enough, and I finish with burn out sets. Mat stretch and a well-needed shower to follow.
The scale reads an ungainly 110 lbs and I can't say that I'm okay with that. Even though I was 122 lbs this time last year, I still feel uncomfortable at this weight. Knowing that I normally put on 3 lbs during my menstrual cycle doesn't really console me. I'd rather be 107 lbs regardless. It's been about 6 months since I was 110 lbs and it's been said that you have to live at your weight for at least a year before it feels "permanent". B has said that she can't even remember what I looked like when I was heavier. That's okay because I certainly can! And I have the pictures to prove it (including a horrendous Driver's License photo).
Today's Total Workout:
45 min cardio = 4.88 miles
Smith Bench: 12 @ 45 / 12 @ 95 / 3 x 12 @ 135 / 12 @ 115 / 25 @ 95 lbs
Cage stretch & kicks
Front & lateral dumbbell raises: 12 @ 15 / 3 x 12 @ 20 lbs
Lateral dumbbell raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 5 x 15 @ 20 lbs
One-Arm Tricep extensions: 3 x 12 @ 20 lbs
Twisting Sit Ups: about 150
Lower Ab Kick Outs: about 150
Tricep Press Downs: 12 @ 40 / 3 x 12-8 @ 45/ 12 @ 40 / 15 @ 30 / 20 @ 20 lbs
Mat stretch
Today I'm feeling bloated and I have a lower back ache, and a twinge inside my left hip. Egads! The menstrual fairy has struck yet again! That would explain why my chin is breaking out in tiny pimples. Well, there are worse things, but I'm anxious to get back to my routine. Taking 3 days off isn't routine for me, and it shows in my workout. 45 minutes of cardio only gets me 4.88 miles and I'm mildly sweaty, but not grinningly so. I hope I do better tomorrow.
The gym is relatively empty so I set up at the Smith to bench. B's not here to spot me so my heavy benching is just going to be 3 sets of 12 at my semi-max weight: 135 lbs. After each set, I feel a bit of nausea but that quickly passes. Cage stretches & kicks are next. Then back for shoulders with 20 lb dumbbells. They still feel heavy. At some point I'm hoping to be strong enough so that they feel lighter... don't know that'll it ever happen. I pump out the sets until I either can't or I'm bored.
This morning, my workout pants felt a tad tight in the waist. Developing a muffin top in just 3 days of inactivity! I have to do abs and I knock out twisting sit ups and lower ab kick outs. I've already done 3 sets of one-arm dumbbell extensions but I'm eyeing the tricep pressdowns. What the hell, I add a 5 lb plate to the stack after a set of 12 reps at 40 lbs. I can't do 3 complete sets but close enough, and I finish with burn out sets. Mat stretch and a well-needed shower to follow.
The scale reads an ungainly 110 lbs and I can't say that I'm okay with that. Even though I was 122 lbs this time last year, I still feel uncomfortable at this weight. Knowing that I normally put on 3 lbs during my menstrual cycle doesn't really console me. I'd rather be 107 lbs regardless. It's been about 6 months since I was 110 lbs and it's been said that you have to live at your weight for at least a year before it feels "permanent". B has said that she can't even remember what I looked like when I was heavier. That's okay because I certainly can! And I have the pictures to prove it (including a horrendous Driver's License photo).
Today's Total Workout:
45 min cardio = 4.88 miles
Smith Bench: 12 @ 45 / 12 @ 95 / 3 x 12 @ 135 / 12 @ 115 / 25 @ 95 lbs
Cage stretch & kicks
Front & lateral dumbbell raises: 12 @ 15 / 3 x 12 @ 20 lbs
Lateral dumbbell raises: 3 x 12 @ 20 lbs
Seated Rear Inclined Dumbbell Raises: 5 x 15 @ 20 lbs
One-Arm Tricep extensions: 3 x 12 @ 20 lbs
Twisting Sit Ups: about 150
Lower Ab Kick Outs: about 150
Tricep Press Downs: 12 @ 40 / 3 x 12-8 @ 45/ 12 @ 40 / 15 @ 30 / 20 @ 20 lbs
Mat stretch
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