Learning to Adapt

I got to the gym a few minutes later than usual because I had to reassure my son that I would indeed repair the hole in Bluebeary's foot. Bluebeary is my son's Very First Teddy, and for an 8 yr old boy, my son is surprisingly attached to his stuffed animals. There was ample parking, but all the Precor's were spoken for so I hopped onto the last remaining LifeFitness elliptical. It's the only one without a TV attached to it, and BTW, it's also my favorite of the 4 LF machines because it's not as difficult to pedal. That translates into less stress on my ankles and knees for me.

I spent the first 10 minutes just pedaling, trying to get my heart rate up past 135 while logging a decent pace (5.9-6.2). I managed to get my heart rate up to 145 when I started using the handles, increasing my pace to 8.5 even throughout the 5 minute warm down, for 3.88 miles. The LF is so different from the Precor that I'm not even sure what unit the pacing is in. I don't like the LF because I can feel my feet slide inside my shoes as I push the pedal forward. Uh oh, am I going to get blisters now? But I get warmed up.

I didn't develop stitches in my side either and I'm never sure why I get them. When I google the term, I get a slew of disparate answers from eating too close to exercising, to breathing too shallowly to allow the diaphragm to relax completely. And I'd never even equated getting a stitch with swimmer's cramps. I remember my grandmother telling us never to get into the water until an hour had passed after eating. Naturally, we children carefully translated that into never taking a bath within an hour of eating dinner! 

B and M are chatting at the Smith machine, with an inclined bench and a bar racked with plates. I don't even bother to ask them if they're done since it's my 2nd Push Day and all the Free Weight Benches are free. I'm just doing reps today, and easy ones at that.

Today's Total Workout:
35 min LF elliptical = 3.88 miles
Flat Bench: 16 reps @ bar (45 lbs) / 15 @ 65 / 15 @ 85 / 3 x 12 @ 95 lbs / 15 @ 75 lbs /
2 x 25 @ 65
I don't bother putting my hoodie back on to get to the Cage Stretch because it's so warm today. Unfortunately, the Cage Stretch is really popular today and I have to wait for 2 different people to finish using it. Meanwhile, I discover that the Torso Twist machine has a problem with the belt and doesn't glide smooth anymore.
Cage Stretch & Kicks
Lateral DB Raises: 6 x 12 @ 20 lbs (front left delt is twinging today so I'm moving cautiously)
Bent-Over Rear DB Raises: 6 x 15 @ 22.5 lbs
One-Arm DB Tricep Extensions: 3 x 12-10 @ 22.5 lbs (my left wrist gives out on the 3rd set)
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 125 (PJ Pants situates himself in an ab machine facing me for this exercise but doesn't do a single rep. Nothing more pathetic than a middle-age man starting hopelessly at someone who has no reason to give him the time of day.)
French Press (triceps): 4 x 15 @ 30 lbs (I still feel the front delt twinging)
Decline Press (ah, what the hell! I haven't done these in what seems like forever): 25 @ bar / 15 @ 65 / 15 @ 85 / 3 x 12 @ 95 lbs / 12 @ 75 lbs / 25 @ 55 lbs
I'm pretty damn sure I'm going to feel some sort of soreness from today's workout, but it'll be a surprise as to where... my money's on outer pecs and rear delts.
Mat Stretch

Illustration only!
I get parallel to the floor
and push up

I see a few new female faces in the free weight area as well as some regulars. I'm hoping that my nonchalant attitude is reassuring and encourages them to continue. But I don't go out of my way to talk to them, or correct their forms. I'm not like Mr T-shirt, who I'm probably going to rechristen, The Mayor. Because he's loud, and talks an awful lot. Like he's campaigning for office or something. I can't get on the Tricep Press Down so I proceed to the Mat Stretch. I'm tempted to see how many push ups I can do, but I'm worried about stressing the front delt. When I stretch down with my legs perpendicular and push up with my arms, I don't feel any stress at all in my triceps. Maybe I should work them harder. And I wonder if they'd get bigger.

I don't see Mo today but there are other regulars at the gym, like RangerRick, Mustache, 5o'clock, Amazing Stretch and Curly Cap, Short and Tall Pace U. The scale reads an uncharacteristic 108.8 lbs but I'm not going to freak out. I'm too tired. And hungry.

Exceed Your Expectations

Me on Leg Day

When my alarm went off this morning, I was simultaneously relieved and disappointed that we weren't being subjected to another weather-related two-hour delay. No icy roads, but no sleeping in either. I'm really tired this week and it's only Wednesday. I don't know how I'm going to stay awake for the Cub Scout pack meeting tomorrow night, much less make it through today. But it's Leg Day, and I always love Leg Day, even if I'm not really feeling the love.

I get on my favorite Precor and punch in 30 minutes. My lungs start burning 4 minutes into the routine. This does not bode well for the rest of the workout. But I'm good at compartmentalizing, so even though my lungs are uncomfortable, my legs keep pedaling as fast as they can, averaging a 198 SPM pace. At minute 25 I develop a stitch that runs down the center of my abdominal into my right hip. It's hard to ignore but I don't want to slow down. During the last minute of cool down, I suddenly regain my wind and manage to rev up to 269 SPM for a good 30-40 seconds. Even I'm startled by this.

The push from my left quadricep is doing all the work. I'm elated (and shocked) to log 4.13 miles for the first half of my cardio workout. I'm thinking that I'm going to pay for that little act of hubris with a dismal intervals set. I can barely keep the pace at 179 for the troughs, and struggle to get my pacing up to 199 for the peaks. My right leg bicep seems to be doing the brunt of the work. I log in a surprising 4.39 miles, for a total of 8.52 miles. I'm so flabbergasted, I just stare stupidly at the Precor display for a few moments before I remember I have other things to do. (Sometimes you are your own worst enemy and it's best not to pay any attention to yourself!)

Today's Total Workout:
35 min hill #6 = 4.13 miles + 35 min intervals #7 = 4.39  Grand Total = 8.52 miles Wahooooo! (hey, if I don't cheer myself, no one else will!)
Smith Squats: 12 @ bar / 6 x 12 @ 95 lbs (my right knee clicks disapprovingly until I move my foot so that my toes face slightly outward instead of straight ahead)
I pull off my hoodie because it's so wet that it's clinging uncomfortably to my back as I dead lift.
Smith Straight-Legged Dead Lifts: (I skip the bar warm up) 6 x 12 @ 95 lbs
Smith Thrusters: 12 @ bar / 3 x 12 @ 55 lbs (my left ankle clicks loudly and I realize that this started when I started doing this exercise; I have to be more mindful of how I place my feet!)
I put my wet hoodie back on to do Cage Stretch followed by Pistol Squats because it's near the front door and I hate being cold, especially when I'm soaking wet

Locker Room
Mirror photo

Cage Stretch
6 Pistol Squats each leg (I lean over my knee when I descend on my left leg in order to keep my balance and to focus on the weak ankle; meanwhile my right leg has the weak knee)
Seated Leg Curl: 6 x 15 @ 90 lbs
Seated Leg Extensions: 6 x 15 @ 60 lbs
Torso Twist: 2 x 25 @ 50 lbs
Mat Stretch: there are a lot of yoga moves here so even though it's all stretch, I do find myself sweating, with a breathless flushed face.

I'm pleased to see several other young women in the gym today, doing cardio and pushing weights. I feel less self-conscious when there are others also wearing brightly colored shorts and leggings, and who aren't nursing rehab injuries or the indignities of middle-age. B isn't here today but I spot other regulars like M, RangerRick (named not after the Raccoon character, but after a guy I used to work with who's name was RickR, and who this guy looks like but isn't), PJ Pants, LoudMouth... Mo eventually makes it in just as I'm leaving. I see R's car in the parking lot, and glimpse ZZ wandering in late. Yep, gangs all here.

The scale reads 108.0 lbs and I'm pleased. I'm also exhausted. I'm 90% sure that tomorrow's workout is going to suck. Perhaps I should start considering cutting back on my workouts, using my time for other things. I'm baffled about how to make a living doing what I like, because what I like to do is work out, write and cook. But I'm fairly certain I'll have to do some sort of certification if I want someone to pay me to teach them to work out. Sigh. I'm my own worst enemy! I've just got to go ahead and do it. Or buckle down and finish the stories I've already started writing. Maybe I'll even exceed my own expectations.

Are We Sick of Winter Yet?

It's nearly the end of February and already I hear whining in the locker room about boredom and cabin fever. It's not been THAT bad a winter! I recall much worse where every weekend was spent shoveling out the driveway until we had no place left to put the snow, and the walled mounds grew high over our heads, our cars burrowed in white tunnels. No wonder the supermarket was empty instead of being packed with panicked shoppers. Ice storm tonight? Heard it before. Everyone's jaded now. I wonder if that also applies to the gym folk.

I get to Gold's a little before 9 am today but parking is ample. Last week's mad rush was an anomaly due either to Winter Break, or a weigh-in at the local Weight Watchers next door. I didn't even know one existed until a trainer told me that poor lost souls wander into Gold's, looking for the weekly weigh-in meetings.

The Precor's are desserted. Yay for me! I get on my favorite elliptical (#3) and punch in 30 minutes. Although my average pace is about 195 SPM, with an occasional foray up to 215 or down to 189, I manage to do slightly better than 4 miles, and I'm happy. At the Cable Stations, I see B working out with her new bud, D. We nod at each other and continue our routines. Later, between my 2nd and last set of Pull Ups, she comes over, breathless and excited. Because I can use the rest, I ask her how her new workout differs from her last.

She tells me that now she only does 2-3 exercises per body part, that D tells her she's been overworking herself. She feels much better now, stronger, less fatigued. I smile and nod. I've told her the same things, but B only hears advice from men. Doesn't bother me at all. After all, I'm not her workout partner, so I don't really care what she does. But it's nice to not hear her moaning and complaining. Later I see her using some light DBs with M on the steps near the mats. It's the first time I've seen her do anything with M other than chat on the stair climber.

Today's Total Workout:
35 min cardio = 4.07 miles
Seated Cable Rows: 12 @ 90 lbs / 12 @ 105 lbs / 3 x 10 @ 120 lbs (wearing gloves in addition to the padded grips is bulky but seems to help me do my sets without crushing my fingers)
I don't like to slam or drop the weights so I try to make all my movements very controlled, and if possible, silent. No grunting and groaning, pleeeease!
Lower Back Extension: 25 @ 90 lbs (too light! What was I thinking?) / 25 @ 97.5 lbs
Cage Stretch & Kicks (I'm getting bored so I'll have to add some different stretches)
Smith Rack Pull Ups: 12 / 10+2 / 12+2 (I like very controlled movements so I make a point of not swinging, not shaking or wriggling my way up)
(I take a 5 minute break between the 2nd and last set of pull ups to chat with B)
Bent-Over Reverse Grip BB Rows: 15 @ 70 lbs / 6 x 15 @ 75 lbs (the last set makes my back feel tired so I'm not even considering upping the weight)
Alternate DB Curls: 3 x 12 @ 20 lbs
Concentration Curls: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100
Torso Twist Machine: 2 x 25 @ 50 lbs
Lower Back Extension (again!): 2 x 25 @ 97.5 lbs
Reverse Grip BB Curls: 6 x 20 @ 40 lbs (I'm still grimacing and breathing hard during the last two sets so I figure 6 sets at 40 lbs is where I'll stay for the time being)
Mat Stretch

I'm forced to be extremely focused during the mat stretch because it almost feels like a public display even though the area is against the wall, near the storage room. My stretches are getting better, and because I've got my iPod pumped way up to a fast beat, I move as if I'm doing a choreographed routine. Which, in a way, I am. I want each movement to flow into the next. It's also easier to remember all the stretches if they follow a logical order. I try to get a reasonable stretch for most of my body parts, all the way down to my toes, which I wiggle inside my sock feet as I lean forward with my legs straight out in front of me, and plant my face on my shin.

Teeny black ants keep emerging from the keyboard of my laptop. It's very disconcerting. It also means that somewhere, the teeny black garden ants have decided to move into my kitchen. Or at least my kitchen table. It happens once or twice a year. Some years not at all. But still, between the spiders webbing all my ceiling corners and light fixtures (yes, I have a LOT of spiders in my house), and all the hapless moth bodies suspended from them, and the occasional stinkbug (yes, we have those nasty shield-shaped bugs that we merely trap and let die intact), I've got quite enough insect life. I don't need ants.

The gym scale reads 109.0 and I'm reasonably satisfied, and very tired. I don't think I want to go to kickboxing tonight, never mind the torrential rain and ice storm to follow. I see Mo as I leave. She's trying to garner some enthusiasm for the 30 minutes of cardio she's about to do. Get some good tunes I tell her, but she says that her knees and hips don't allow her to do anything but a brisk walk. So, she watches TV. Egads! I used to do that, and was perennially frustrated at my lack of progress.

I'm still pondering getting certified with some sort of fitness accreditation (NASM, ISSA, etc) as I see that the fitness industry seems to be booming, especially for older people, like us tail-end baby boomers. But there's a huge difference between doing it for yourself, and trying to help other people do it. Of course, once the threat of bare arms and legs gets real (ie, summer), there'll be a ton of folks looking for help. Are we really sick of winter yet? Naw, I don't think so.

Freshness

I thought about titling today's posting "When Monday feels like Friday" because I was really tired when I got to the gym today. Nevermind that I'd stayed up way too late over the weekend, watching previously-recorded programs on my DVR, and that we found out Friday evening that the PTO was once again sponsoring an extra gym class for the elementary school kids, starting this morning at 8:15. Luckily I'd already packed everything last night, so it wasn't too hard to get out the door 30 minutes earlier than usual.

The parking lot wasn't overly crowded either, but then again, I WAS getting in a lot earlier today. I managed to get on my favorite elliptical, punch in 30 minutes because Who am I kidding? I'm bloody tired today! Perhaps it's because the #3 Precor glides easier than #1 but I made my 4 mile quota and was quite pleased. The Smith Bench Press seemed more daunting today though. But I don't like talking myself out of my routine no matter how tired I am, so I turned my iPod up louder and proceeded with my sets. You can be your own worst enemy.

Sometimes, though, no matter how loud you turn up your iPod, you can't drown out the inane flirty chatter of people standing next to you. During delts, "Barbie" and her runner friend "Jerry" proceed to socialize loudly. So I move. Yep, just let me slide that bench over a few more feet so that someone else can stand there and listen to that drivel. No, I'm not a tolerant person at all.

Today's Total Workout:
35 min cardio = 4.09 miles (lately, my left outer ankle, just below the bone, has been sporadically clicking and I'm concerned that this may develop into something)
Smith Bench Press: 12 @ bar / 15 @ 95 / 12 @ 115 / 12 @ 135 / 3 x 10 @ 145 lbs / 12 @ 125 / 25 @ 105 lbs (my thumb & wrist aren't bothering me as much today, but my right front shoulder still twinges a bit so I'm being cautious with it)
Cage Stretch & Kicks
Lateral DB Raises: 6 x 12 @ 20 lbs (oddly, I look very small, lean and muscular all at the same time)
Rear Bent-Over DB Raises: 3 x 15 @ 22.5 lbs
Seated Rear Inclined DB Raises: 6 x 15 @ 22.5 lbs (I know these movements work more than just the rear delts so I'm adding a few sets today just because...)
One-Arm DB Tricep Extension: 3 x 12 @ 22.5 lbs
Flat Bench Twisting Sit Up: 125 (I move very fast doing this, with my hands touching each other, my arms bent, and tossing each elbow out as I twist)
Lower Ab Kick Outs: 100
Torso Twist Station: 2 x 25 @ 50 lbs
French Press: 12 @ 30 lbs / 3 x 12 @ 35 lbs (I use the magnetic discs on the 30 lb barbell and very slowly perform 3 sets but I'm not able to touch the bar to my forehead, and the weight causes a bit of discomfort in my elbows so I'm rethinking doing this particular movement)
Mat Stretch

During my last exercise, I see the Obese Man again in the free weight section. I also see several young women working out, doing squats, flyes and lunges. I'm glad that I'm not the only female pumping iron. The Obese Man seems a tad smaller than last week, or perhaps he's finally got gym pants that fit and don't resemble a lawn litter bag. I see a lot of regulars. Amazing Stretch looks stressed and doesn't have his bud, Curly Cap with him today.

B is thoroughly engrossed with her new friend and lifting buddy, D. I also see M, J, Mr T-shirt, Tall Pace, BaggyKnees, PJ Pants, FatAss, RangerRick, EagleEye and later, Mo who tells me that her grandson's girlfriend has just passed away after 6 weeks of recovering from a car crash. She'd had a traumatic brain injury and had just been moved to a rehab facility when she spiked a fever and died. "I'm so sorry," I tell her, because there is nothing else I can say. It's terrible when people die, and worse when it's someone who is, for all intensive purposes, just a baby at 19 years old.

The scale reads 110.4 lbs and I'm satisfied with that. Drop the 3 lbs of water I've sucked down and that leaves me with an approx body weight of 107 lbs give or take. Crazy hungry by the time I reach my car, I suck down my Ensure and head home. There's an interesting NYT article in the magazine section about the science of addictive junk foods. I find it's worth reading, especially as someone who's spent so much time in the advertising industry.

I'm not a proponent of the latest trend, the paleo-diet, as I'm quite happy eating oatmeal and coffee for breakfast although I have cut down a bit on my dairy consumption. But I find that the harder I work out, the less I want to just stuff myself with junk. Oranges are in season and good deals can be had at the right supermarket: last week I got an 8 lb bag of navel oranges for about $4. Everyone knows that fresh foods are better and tastier. With the exception of, apparently, frozen broccoli. At least as per last month's Men's Health magazine. I hate to say it, but it's probably not a big surprise that the men's magazines seem to have a lot more useful information in them than the women's versions. Although I can't see myself getting a subscription, I do like to look at all the hot bods, and (ahem) read the tips about exercise and nutrition... It's always a good incentive to go the gym, and a way to keep things fresh!

Sometimes You Get What You Need...

It's Friday and I know I'm tired because I'm not able to make 4 miles on the Precor. However, the rest of my workout seemed pretty good. I actually parked decently close to the gym, and the sun was shining even if the chill wind ripped right through my clothes. The gym's not horribly busy either, and that's a relief. I'm trying to time it so that I avoid the class mobs.

I nod to B as I prepare to do Seated Cable Rows. She's got a lifting buddy! He's a bald middle-age dude who've I've seen around (and reminds me of the late actor Pete Postlethwaite), but not one of the regulars. They take turns kneeling on a mat, pulling the cable in front of their faces to contract their abs. Then I see them chatting on the ellipticals together. She seems really happy. I know this is what she's been looking for since her trainer, C, left some years ago.

Later, she comes up to me, when I'm resting between sets of Pull Ups and tells me breathlessly that this is the best workout she's had in a long time. "I don't know how it happened! I was up on the steps and we just started chatting and then next thing you know, we're meeting at 9 am, because he does stuff before because he has a life after all, and I've never worked so hard. I feel great! I probably won't be able to walk tomorrow because we did legs today..." She's grinning from ear to ear and telling me how lucky she is now. It's good to see her enthusiastic again. It's just what she needed to get her over her "depression". But as a bonus, my last set of Pull Ups seemed even better than the first set. Bonus for me!

As I've said before, I'm a solo flyer. I haven't actually met anyone I'd even consider as a lifting buddy. And I'm not easy to talk to either, at least as far as men are concerned, and there are no women I want to work out with. Not at this gym anyway. My problem is that I never see "it" coming, ie, I think I'm friends with a guy, and the next thing you know, he's trying to hug me. It's weird and it's happened more than once in my life. At least here, guys are too polite to approach me unless it's for a very specific reason ("Are you done with this bench?"), and I don't have any reason to approach them. If anything, I go out of my way to avoid groups of two or more. I guess I'm just not "interactive".

Today's Total Workout:

Left Bicep

35 minutes cardio = 3.87 miles (elliptical #1 doesn't run as easy as #3)
Seated Cable Rows: 12 @ 90 lbs / 12 @ 105 lbs / 3 x 10 @ 120 lbs (I actually wear my lifting gloves AND the grips in order to get enough padding on my hands to pull the heavy sets)
Cage Stretch & Kicks
Smith Rack Pull Ups: 12 / 10+2 / 12+2 Yippeeee!
Reverse Grip Bent-Over BB Rows: 15 @ 70 lbs / 6 x 15 @ 75 lbs
Alternating DB Bicep Curls: 3 x 12 @ 20 lbs
Concentration Curls: 3 x 12 @ 20 lbs
Lower Back Extensions: 2 x 25 @ 97.5 lbs
Torso Twist Station: 2 x 25 @ 50 lbs (Baggy Knees is stationed across from me and I try hard to avoid any contact with him -- he's just too creep for me even though B claims he's harmless -- I just don't like his body language)
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100
Reverse Grip BB Curls: 6 x 20 @ 40 lbs (the last set was fairly difficult but it was still doable)
Mat Stretch

After I stretch, I see Mo and we chat for a few minutes. A Planet Fitness Gym is going to open up in a long-vacated supermarket space down the road and that'll give the NY Sports Club a run for their money. She actually knows M, recognizing him as one of several cops from Tower Fitness years ago. I see R come in and stretch out his shoulders as he waits for his brother. Mr T-shirt has been in the free weight area all morning with some other regulars. I even see ZZ briefly.

I actually don't remember if I weighed myself at the gym before I showered today so I weigh myself once I get home. It reads 105.4 lbs and that seems pretty good. Then for fun, I try to see what I look like doing Tricep Press Down. I'm really surprised to see the deep line across the back of my shoulder, the rear deltoid, when I look in the mirror. I was expecting to see triceps and perhaps pectorals puffing out. The photos are a bit fuzzy because cameras are specifically right-handed and damn hard to focus in mirrors. And my hall mirror is old (purchased on eBay) and probably a bit distorted. But there's decent lighting so...

I think the horseshoes of my triceps look pretty good but I remember seeing striations on them when I was younger. I was probably, inexplicably, leaner somehow, but I can't see dropping below the 18.7-19% body fat that I am now. Not without horrendous effort, and giving up things like vanilla ice cream and sauteed spinach in butter. Nope. I'm going to be 53 years old and there's no reason to get all crazy about things like diet. Not when I'm perfectly happy being a Born Again Gym Rat.

Happiness is Where You Find It

Surprisingly, the parking lot was it's normal spacious self this morning, and I parked without any drama. The gym also seemed more spacious. It's amazing how crowded it feels when there's a popular class in session, which reminds me to be cautious tomorrow. I had my usual oatmeal and blueberry breakfast with coffee an hour beforehand.

I've also been trying to wear more flattering workout clothes, rediscovering a slightly padded sports bra from Old Navy that actually fits and gives me a nice shape, or at least a trim shape under my tank and yoga pants. Knowing that you look good tends to add an extra push to an already fatigued body. Happiness is where you find it!

I'm skeptical about how much cardio I'll be able to do after yesterday's personal best of 8.51 miles, but that doesn't keep me from trying. I'm surprised at how much easier it is to stay at the 195 SPM pace today, sometimes spurting up to 226, sometimes (when I have to flex my fingers or toes) dropping down into the 185 range. This might be the part of my menstrual cycle that gives me a weird boost of energy right before I feel totally (Matrix-death) unplugged. 30 minutes plus 5 minute (call it a cool down but I don't slow down at all) gives me 4.12 miles and am I gleefully surprised!

Today's Total Workout:
35 min cardio = 4.12 miles
Smith Bench Press (my triceps feel a tad sore so I don't know how much I can push but what the hell -- I'm here aren't I?): 12 @ bar (just to make sure the bench is in the right spot) / 18 @ 95 lbs (I cut my set short because I don't want to burn myself out too soon) / 12 @ 115 lbs / 12 @ 135 lbs / 3 x 10 @ 145 lbs (and the last 2 reps of the last 2 sets feel really hard, especially since my right thumb and wrist are twinging) / 12 @ 125 lbs / 24+2 @ 105 lbs (my back starts to slide down the bench during this last set and at rep 24 I actually stop, replace the bar, reposition myself and knock out the last 2 reps) I notice that some of the guys in the area seem uncomfortable. Not my problem.
Cage Stretch & Kicks
Lateral Deltoid DB Raises (skipping Front Deltoids today): 6 x 12 @ 20 lbs
Seated Rear Inclined DB Raises: 6 x 15 @ 22.5 lbs (my back is still sore from Tuesday so these are a tad difficult to execute)
One-Arm DB Tricep Extension: 3 x 12 @ 22.5 lbs (my thumb and wrist feel weak; again it could be my menstrual cycle messing with my joints)
Flat Bench Twisting Sit Ups (thank goodness for ab workouts so I can rest my arms): 125
Lower Ab Kick Outs: 100
Torso Twist: 2 x 25 @ 50 lbs
Tricep Press Downs: 12 / 10 / 9 @ 50 lbs (as I'm dressing this morning, I notice how large and defined my triceps are in comparison to my delts and biceps -- I got some decent arms!)
As I pace between sets, I notice that PJ Pants is sitting at the Bicep Curl Machine facing me, with his chin resting on the pad, staring dolefully. Pathetic. And creepy.
Mat Stretch

I see Mr T-shirt again today. Mostly he's spotting guys on the free bench. Sometimes he's actually pushing a weight or two. I'm not really sure what he's working on because everyone has their own routine. He's someone who hasn't looked any different since the day I joined the gym almost 2 years ago. There's a lot of people who don't seem to make any gains. Work, classes, schedules, life in general gets in the way. Some people work Big Upper Muscle groups like Chest and Back one day, and Arms another day, and Legs another day. Some folks, like B, work only one body part per day (how she manages to stretch that into a 4 hour workout, I have no idea).

I work each body part twice a week, except Legs but only because I do cardio every day (not a standard practice unless you're trying to get lean, but I need to get "warm"), and I have big legs to begin with. So working them once a week to shape and strengthen seems pretty reasonable to me. And no one is arguing with the results. I think the part that men (at least the ones here) seem to have trouble with, and women say inspires them, is the fact that I don't waste my workouts: I try to get 110% out of each one. I do it 5 days a week. Every week. Flip a switch in my brain to go into "workout mode" and just keep going and going. Of course, I'm "spent" by the time I get back into the locker room. But I feel good.

I see Mo and we reminisce about people we knew some 15 years ago. Apparently there's a few others who've left the old Tower Gym (now Evolution) in Mahopac for this Gold's Gym in Carmel. I wasn't quite a gym rat then, although I suspect it's always been inside me. The latest article on the Gold's Gym website talks about partnering up in order to get the most out of a workout. I guess it's good for someone who'd otherwise slack. But my feeling is that they're only going to hold me back. Unless they're working out like I do. And so far, I haven't been able to find anyone like me. The scale reads 108.4 lbs and that's satisfactory. My home scale reads 105.6 lbs. Also satisfactory. I'm pretty happy.

Glaucoma Threat

I finally spoke to the gym owner about why there were suddenly so few parking spots in the morning. "Well, there's about 35 people who come in for Boot Camp class, and an additional 15 for the RPM class so that's about 50 more cars." Yep, that's about 50 more cars who weren't here a month ago. Either I need to adjust the time I show up, or resign myself to parking much further away. I'll just walk the few extra yards...

Today is Leg Day and later I have an appointment with the glaucoma specialist because eye drops currently aren't doing it for me. I'm pretty happy that I can get on Precor #3 and punch in my standard 30 minutes for hill #6. I'm feeling fairly energetic. Perhaps it was the "new" bag of frozen blueberries I found this morning. This time there was actually a date on the bag (I freeze them myself during the summer when blueberries are plentiful and cheap) written in black Sharpie: Aug 2010. I added a 1/4 cup of them to the 1/4 cup of quick oats, dash of salt, 1/4 cup of water and a 1/2 tsp raw sugar. Then nuke for 3-4 minutes in a microwave-safe bowl loosely covered with wax paper.

After a moment to memorize the mileage reading and a swig of water, I punch in another 30 minutes to do Intervals #7. I feel really good even though my lungs are burning and my lips are so dry that the sweat is forming a crust on my cheeks. Yep, odd things make me happy.

Today's Total Workout:
30 (+ 5 cool down) min hill #6 = 4.08 + 3 (+ 5 cool down) min intervals #7 = 4.43  Grand Total 8.51 miles  Wahoo! I've finally broken the 8 1/2 mile mark!Probably can't do it next week, but who cares...
Smith Squats: 12 @ bar / 6 x 12 @ 95 lbs (my right knee clicks as I descend and I struggle to find proper foot placement)
While I'm working out, a morbidly obese man plops down on the bench next to me and does a few sets of two-handed DB extensions. Yes, they're fairly heavy weights (3 plates per edge) but I can't get over the fact that he's twice as wide as he is tall, with pants that resemble a misshapen trash bag. He seems to be a bit disconcerted that I'm in the next station, but hell, I was here first. If he's upset that I'm not a guy, well, he'll get over it. More and more women show up to wrestle with dumbbells in the free weight area. They're just not consistent. And they seem very tentative. As if maybe they shouldn't be doing this. Not my problem.
Smith Stiff-Legged Dead Lifts: 12 @ bar / 6 x 12 @ 95 lbs
I pull off my drenched hoodie to do the thrusters because it gives me a thrill to see my lats flare when I push the bar up over my head.
Smith Thrusters: 12 @ bar (45 lbs) / 3 x 12 @ 55 lbs (I feel my left knee almost "pop" after I'm done; that can't be good but it doesn't hurt)
There's a bunch of guys at the free weight benches while I'm working out. Mr T-shirt should be renamed Polo Shirt because now he's taken to wearing huge over-sized polo shirts that don't hide the fact he needs to spend less time chatting and more time doing cardio. Skinny J shows up in the station next to me, but I don't really have anything to say to him and the easiest thing to do is avoid eye contact. I know he's dying to talk to me but I don't know why. Maybe it's an ego thing or something to have the Gym Rat Chick talk to you if you're a dude?
Cage Stretch and 6 Pistol Squats each Leg (just to work the kinks out from doing the squats and thrusters)
Seated Leg Extensions: 6 x 12-15 @ 60 lbs (the first 3 sets really seem to hurt more than the last 3 sets, hence only doing 12 reps in the beginning, but finishing with 15 rep sets)
Seated Leg Curls: 6 x 15 @ 90 lbs (I toy with the idea of doing less sets, or more weight, but I'm feeling really lazy at this point so I don't make any changes)
Torso Twist (because I HAVE to do some abs!): 2 x 25 @ 50 lbs
Mat Stretch

The scale reads 109 lbs and I think, "Finally! It moved!" I'm starving by the time I leave the gym and down the 25 gram protein drink in two greedy gulps. I don't know if B made it today or if she took today off. I do see Mo as I'm leaving, and I catch a glimpse of R in a bright orange T-shirt. I also saw Amazing Stretch (and Curly Cap earlier), but he seemed to have a worried pensive look.

I'm thinking perhaps I ought to post my workout blog at Bodybuilding.com but I haven't decided. I realize that we are all in our own "little worlds", that what's important to me doesn't have the same priority with others, but it'd be nice to find other people like me. Other people who'd be just as freaked out at the prospect of not working out for 2-4 weeks. 

The glaucoma specialist has a slew of eye tests for me, and then lays out the bad news. There's very few other non-surgical options other than an old eye drop (pilocarpine) that's not widely used anymore because of its nasty side effects: must be taken 4 time daily, may cause headaches, depression and nightmares. What?! I know my body is too sensitive to take anything that's systemic so the next course of action is to look at SLT (Selective Laser Trabeculoplasty) where an argon laser opens up the eye's drainage system. My doctor tells me that it's not 100% effective. In fact, it's barely 50% effective and there's no way to determine who will be responsive to treatment and who won't be.

After that, there's conventional surgery which requires a hospital visit, no driving, and no exercise for at least 2-4 weeks. Perhaps I'm jumping the gun, but so far conventional eye drops have not worked, the iridotomy didn't work, and my doc is telling me not to get my hopes up about the SLT either. And, conventional surgery may actually impair my vision, making it blurry. I have 20/20 vision in one eye, and 20/25 in the other. But perhaps not for long. Sigh...

Another School Holiday

Today is my son's 5th day home from school. I took him to the gym with me this morning. Luckily, he goes back to school tomorrow. He can't wait because he is soooo bored at home, although he has a good time at the gym in the Child Care Room because at least there are other children to talk to. Even if they are babies and toddlers. He doesn't mind. I'm glad he's so good-natured about it. The gym now has a sign posted stating that kids ages 8-13 can work out alongside their parents on weekends. It's certainly tempting, but of course, that would entail me actually going to the gym on the weekend. Shush!

The parking lot was again so full that we wound up halfway across the shopping area. No matter. The gym is reasonably crowded but I can still get on my favorite elliptical and only punch in 30 minutes, figuring I did 5 miles yesterday and Leg Day is tomorrow, so let's see if we can get 4 miles today. And we do! Wahoo! Oops, I've slipped into the royal We...

Today's Total Workout:
35 min cardio = 4.08 miles (pace range from 189 SPM to 260, albeit very briefly)
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 10 @ 120 lbs (the last set feels makes me feel weak)
Lower Back Extensions: 25 @ 90 lbs / 25 @ 95 lbs
Cage Stretch & Kicks (I'm getting bored so now I've got to think of something new to do here; thank goodness tomorrow's Leg Day)
Reverse Grip Bent-Over Rows: 15 @ 70 / 6 x 15 @ 75 lbs
Pull Ups at the Smith Rack: 12 / 10+2 / 8+2, 2 (the station was busy all morning until now but I don't want to be a hog so I don't rest too long between Pull Up sets, but the last two reps were after an additional 60 seconds rest)
Seated Alternating DB Curls: 3 x 12 @ 20 lbs (I skip Concentration Curls today due to time constraints)
Flat Bench Twisting Sit Ups: 125 (I need a little time to rest my forearms which are horribly pumped)
Lower Back Extensions (again): 2 x 25 @ 95 lbs
Reverse Grip BB Curls: 5 x 20 @ 40 lbs (it seems much harder this week, but I will shoot for 6 sets at the next Pull Day which is probably this Friday)
Mat Stretch

The scale's not budging and reads 110.2 lbs. Hey, maybe I'm actually gaining some muscle somewhere? After a few errands, we get home and my EatSmart scale reads 7 stone 9 lbs. What?! Aarg, somehow I've managed to hit the "measurements" button and the scale's now reading in Brit terms. After some fussing, I manage to get back to American readings, which is a reasonable 107 lbs. I don't know if I'm stronger, but I'm definitely not bigger. Except my forearms seem a tad more muscular, and I have tiny, tiny forearms and hands. It's kind of cool to see how vascular they've become, but I'm fascinated by things like that.

It was so crowded that I'm not sure if B was here today. I don't see Mo either. In truth, there are only a few regulars whom I recognize, R & his brother, Skinny J, Headphones, Hannibal Baggy Knees, Loud Cripple, and PJ Pants who looks disappointed that I no longer use the Lat Pull Down station. I still don't know why he's on that machine every day that he comes to work out, but I'm not about to talk to him about it. I should probably do more than 3 sets of Pull Ups but I'll have to work up to that and take opportunities when they present themselves.

Tomorrow's Leg Day! I'm so excited and I don't care that the temperature's going to drop into the 30s again. I'll be wearing my hoodie and shorts and hoping to log in 8 miles. This afternoon, I read an article in the NYT about when to replace running shoes. Unfortunately, the article doesn't answer the question. Instead, it gives various opinions about how many hundreds of miles shoes can withstand before breaking down. But since I don't run, I wonder if my Asics are going to need replacing eventually. I own two pairs, two years apart, and although they appear interchangeable, the later model feels a tad narrower (a big deal for someone with wide feet). There's very little impact wear, but I have noticed that my ankles tend outward, and there's probably pressure exerted on the ankle of the shoe.

Holiday Trade-Off

Today is a Federal holiday which means banks and post offices are closed, there's no school and most people are off from work. But the gym is open. Yay! Of course, it's so crowded this morning that I'm forced to wait for stations that I want to use. It's so crowded that I can't just go do something else instead. Knowing this, I decide to punch in 45 minutes on the elliptical and just for fun, I load a random mix of all the songs in my iPod instead of the cardio playlist.

Today's Total Workout:
45 min hill #6 = 5.01 miles Wahoo! (my lungs were burning at minute 25 and I couldn't get my pace any faster than 195 SPM for most of this workout, but I got my wind during the cool down, got my pace up to 205 and managed to just squeak in 5 miles so I'm really happy today)
Bench Press (I see ZZ supersetting between shrugs and something on the Smith station so I move over to the free benches, which means I won't be able to lift as much because of my joint issues): 25 @ 45 lbs (bar) / 12 @ 65 lbs / 12 @ 85 lbs / 3 x 12 @ 95 lbs (I don't dare go higher with a thumbless grip and no spot)

Cage Stretch & Kicks (I have to wait for this station and I feel like dozing off in the "stretch chair" which has never ever done anything for me)
Front & Lateral DB Raises: 3 x 12 @ 20 lbs each set followed by a set of Seated Rear Inclined DB Raises: 3 x 15 @ 22.5 lbs
Lateral DB Raises: 3 x 12 @ 20 lbs
Seated Rear Inclined DB Raises: 3 x 15 @ 22.5 lbs
One-Arm Tricep DB Extensions: 12 @ 20 lbs / 3 x 12 @ 22.5 lbs (these don't feel too bad!)
Flat Bench Twisting Sit Ups (because I suddenly remember that I haven't done any abs in days): 125
Lower Ab Kick Outs: 100
Torso Twist: 2 x 25 @ 50 lbs
Decline Bench Press (I can finally get on this station after months): 20 @ bar / 12 @ 65 / 12 @ 85 / 3 x 12 @ 95 lbs (my right front delt starts to twinge so I'm not going to push any harder)
Mat Stretch (I'll do Tricep Press Downs another day because I've already been here too long!)

The gym seems to clear out at lunch time, as if someone's rung the dinner bell and everyone but me can hear it. The scale reads 110.6 lbs but that's not surprising for a Monday after a weekend of slothfulness. A trim older lady comments to me in the locker room that every time she comes here, I'm always working out so intensely. I reply, "There's no point to working out if you don't do it like you mean it." And I really believe that.

She tells me that she'd like to put on some muscle, but being 66 years old, she just does what she can and feels she has to be satisfied with that. "I've thought about using a personal trainer, but..." she trails off with an embarrassed look,"but none of them look like what I want." I nod sympathetically. I know what she means. There are no personal trainers at this gym who, in spite of all their knowledge and all the classes they teach, look as if they're the end results of what they're promoting. They don't look fit and fabulous. They look healthy, but I think I've got bigger, more defined arms than the gal who teaches BodyPump. I have better legs than the gal who teaches Zumba. But I don't teach, and I don't train people. I don't have the patience for people who aren't willing to push as hard as I do.

During my Mat stretch, I see the high school girls who seem to come every few days. They make a half-ass effort at stretching, but mostly they're texting on their phones. Yep, that's really going to help them with whatever their goals are. I notice my left hamstring is tight again so I'll have to be careful this week with cardio and stretching. But I'm done with my first workout of the week, and I'm ready to come back tomorrow. Wahoo!

PS: I'm seeing a lot of great T-shirts online but I'm really looking for a muscle shirt/tank for a gal like me to wear. Perhaps I'll just design my own. Lots of great websites like zazzle.com promise good quality items, but I'll have to investigate further...

Reconsidering Shoulders and Backs

There's no school today so I let my son sleep in a bit while I got the dog fed and walked, and the car packed with my gym gear. We weren't horribly late but there weren't a lot of kids in the Child Care Room because school was in session in Carmel and Kent, but not Mahopac. I'm sure we'll be in session during Passover and Good Friday week while they'll be out on Spring Holiday.

The parking lot was so full I thought perhaps everyone had won a free ticket to the movie theater next door. Luckily, the gym itself wasn't overly crowded. I saw B as she headed out to her nail appointment, and later I saw Mo just coming in as I was leaving. All the regulars were there, dutifully doing whatever it is they do. Mr T-shirt, Skinny J, Hairy Shoulders, Amazing Stretch & Curly Cap (who has since gotten a haircut), Tattoo Braid, PJ Pants, M, and 5o'Clock who asks me if those discs affixed to the 60 lb barbell are magnets or what?

I tell him, "Yes, they have them at the Front Desk." "Cool, I've never seen anything like that," he says smiling. I stare at the Blue Tooth earpiece and square light atop his other ear, making him resemble some sort of cyborg but I don't ask him what THOSE things are. Because I don't really want to interrupt my routine. I only know about these discs because I saw R using them on the 45 lb plates while doing abs on a half dome. I also see ZZ but since he's not crowding my space, I treat him like everyone else. I don't avoid him but I don't make eye contact either.

I'm tired today, and my lungs are burning by cardio minute 25 even though I barely maintain a 195-205 SPM pace. At the end of 35 minutes, I only log 3.92 miles but sweat's streaming down my face and inside my nose. Today is Back and Biceps Day 2. Mostly I do what I did on Tuesday, except that being a bit pressed for time, I cut out the Concentration Curls, and only do 3 sets of Reverse Grip BB Curls instead of 6. I still do abs, still stretch, still attempt to get 3 sets of Pull Ups done. And I still gotta shower and dress before getting my son and heading out to the Mall. Because I promised my son colorful socks, and the only place I know to get them is H&M at the JV Mall.

Today's Total Workout:
35 min cardio = 3.92 miles
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 10 @ 120 lbs
Lower Back Extensions: 2 x 25 @ 97.5 lbs (90 is just too easy but 97.5 is a work out)
Cage Stretch & Kicks
Pull Ups (I really wish I could do 3 complete sets): 12 / 10+2 / 8+2 (the last 2 are always so pathetic, but at least I'm not shaking the Smith rack trying to muscle my way up)
Reverse Grip BB Rows: 15 @ 70 lbs / 6 x 15 @ 75 lbs
DB Curls: 3 x 12 @ 20 lbs (my forearms are so swollen below the elbow braces they look discolored -- gotta rest them!)
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100 (nothing creepier than some old guy sitting across from you while you work out, and all he's doing is staring because he just can't keep up with your pace)
Torso Twist Machine: 2 x 25 @ 50 lbs
Reverse Grip BB Curls: 3 x 20 @ 40 lbs
Mat Stretch (the stretch is pretty good today and I'm pleased to see a shoeless guy on the next mat doing a variety of yoga poses including a few wall-supported headstands)

Every fitness and exercise website advises to do Pull Ups in place of Lat Pull Downs. I certainly feel as if I'm spending less energy and time working lat width (rowing motions work depth and thickness more), and my forearms seem less stressed. Curiously, what hurts my elbows most is doing mundane things like washing my face, or cutting up carrots. However, I'm not sure if Pull Ups in place of Pull Downs is really working the lats properly. Perhaps I'll add a few Pull Downs back into my routine toward the end, but before the Reverse Grip BB Curls.

I'm also rethinking my approach to Rear Delts (I'm starting to feel twinges in the Front Delts), reverting back to doing Rear Delt separate from the Front and Lateral Raises. The movement doesn't just work rear deltoids, but also affects a slew of other small shoulder and upper back muscles. It's hard to know when you can't actually see that particular body part without a great deal of contortion.

The gym scale reads 108.8 but once I'm home, my scale registers 105.6 lbs. It's consistent. I know that my glutes are probably growing a tad from the Leg Day routine but my clothes fit fine. I'd still like to see my abs but I'm not willing to diet down to a lower body fat percentage, and I don't see the need for any bigger body parts. Except I'd like better balanced shoulders: I've always felt that my rear delts have lagged behind the front and laterals. And I'd like slightly wider lats. Because there's always something...

Persistence Not Supplements

It's harrowing to read that people are still dying while taking supposedly safe supplements to improve their stamina. Yes, I'm referring to DMAA and those widely-advertised pills (caffeine, guarana, etc) and/or drinks that are suppose to boost your energy levels. Unfortunately, there's no short-cut to better stamina and endurance. Part of it will always be your genetic capacity, and part of it is just plain ol' boring exercise. And not, chat while you walk exercise. Exercise that pushes you to the limit. And then you come back again, and push yourself again.

Because I've got borderline high blood pressure (inherited), glaucoma (inherited), a sensitive gall bladder (probably inherited), a genetic susceptibility to gout (gee thanks mom AND dad) and probably brain aneurysms (thanks mom), I try not to take any supplements at all. I concede to a daily dose of zinc (especially during flu season, and no, I never did get a flu shot and now the season's just about over) and some fish oil pills (to alleviate inflammation which appears to be the Root of Most if not All Health Evil), washed down with juice or tea. I also haven't forgotten the post-workout Ensure® High Protein drink which contains an alphabet of vitamins and minerals, although I'm not sure why anyone needs iodine. Have we all given up iodized salt?

Today's Total Workout:
35 min hill #5 (for fun) = 4.09 miles (my lungs were burning by the end of this session but it felt really great to go all out for 35 minutes, which then begs the question, when people do cardio at a steady state which I'm assuming is about 70-80% of their maximum effort, are they really benefiting?)
Smith Bench Press (it's my 2nd Push Day so I take it easy, sort of): 12 @ bar / 25 @ 95 lbs / 12 @ 115 lbs / 12 @ 135 lbs / 10+2 @ 145 lbs (the last two reps feel really heavy and I can't comfortably lower the bar close to my chest, so I resist the urge to do more sets and instead pyramid down) / 12@ 125 lbs / 25 @ 105 lbs
Cage Stretch & Kicks
Front & Lateral DB Raises: 3 x 12 @ 20 lbs each set followed immediately by Bent Over Rear DB Raises: 3 x 15 @ 22.5 lbs
Lateral & Rear DB Raises: 3 x 12-15 @ 20-22.5 lbs (I only do 3 sets of Front Raises because Benching also works them, and they seem to be a bit delicate)
One-Arm Tricep DB Extensions: 3 x 12 @ 20 lbs (this is getting easy)
Flat Bench Twisting Sit Ups (I need to rest my arms for a bit): 125
Lower Ab Kick Outs: 100
Torso Twist Machine: 2 x 25 @ 50 lbs
French Press (I've kept the two 2.5 lb magnetic discs just for this exercise): 18 reps @ 30 lbs (I was thinking of going for 25 but decided to go heavier instead with more weight) / 3 x 12 @ 35 lbs (yes, I've affixed the magnetic discs to the 30 lbs barbell, and by the 3rd set, my right front shoulder is twinging a bit)
Mat Stretch

My stretch is much better today than yesterday so I'm pretty happy. I see a lot of regulars like M & J, Mr T-shirt, PJ Pants, Amazing Stretch & Curly Cap, and of course, B who talks my ear off (while I'm resting between benching sets). I can't imagine not stretching after a workout. It's weirdly relaxing although it is strenuous in its own right because it's a combination of dynamic and static stretching. I wave Hi to Mo just coming in as I head off to the locker room. The scale reads 109 lbs, a tad more than yesterday, but it doesn't bother me. My glutes are still sore, as are the backs of my shoulders. This is the type of discomfort that challenges me to move through it. Perhaps I'm just not normal...

Never going to have a 6-pack unless
I drop more body fat but I think
19% is a healthy percentage for now.

I know people wonder how I have so much energy to do this routine every time I come to the gym. B even once asked me if I supplemented, as if it'd be a great big secret. Naw, I tell her. Just the Ensure after I work out so that I've got protein and vitamins in my system when I can make the best use of it. I still only eat oatmeal (with fruit) and coffee for breakfast. I still only drink pure (RO -- reverse osmosis) water during my workouts (none of that horrid pink, purple or blue swill that I see people gulping as if it's going to save their lives). My energy secret is putting on music with a hard fast beat that I like to listen to, over and over again. Remember, back in HS and college, I'm the fool out on the dance floor, dancing with myself. Because I don't care if I'm dancing with anyone else, only that I'm moving to the music, and it feels great.

February is Certainly An Odd Month

Tomorrow is Valentine's Day, a greeting card holiday that supposes we all have disposable income to toss at florists, supermarkets and candy makers. It's permeated the schools as well since my son came home yesterday and decorated the house with hearts he drew and cut out of red paper that he then taped to the leather sofa and various cabinets. It's the thought that counts. He's a sweet boy. Good thing he's only 8 or I'd be kind of worried. To do my part, I bought him two huge bags of Twizzler candies (chocolate and rainbow), as per his request, for a treat to share with classmates. I'm not a cupcake kind of mom.

Today, however, is Leg Day and I dutifully pull on my shorts and tank and punch in two rounds of cardio on the Precor. My distance is usually better on the Intervals than on the Hill, but today I decide to actually do Intervals the way everyone says you're suppose to do them: faster on the peaks (190-212 spm) and slower in the troughs (170-180 spm), instead of as fast as you can go regardless of what the terrain is. (I prefer doing the latter but that's only because I'm a glutton for punishment.) My distance isn't as good on Intervals today. But it sure made me tired, and hot and sweaty. I keep my drenched royal hoodie on throughout the entire workout until I get to the Mat stretch. It's nearly impossible to stretch properly with a sopping hoodie on, but this is the broken zipper hoodie so I have to pull it off over my head and hope that my head phones don't come off with it. Meanwhile, my hair and clothes are completely sodden. No wonder I do laundry every day!

Today's Total Workout:
35 min hill #6 = 4.05 miles + 35 min Intervals #7 = 3.99 miles  Grand Total = 8.04 miles (Anything over 8 miles always deserves a Wahoo!)
Smith Squat: 12 @ bar / 6 x 12 @ 95 lbs (I suspect M is leaving the bar set up for me, but I'm not sure why. He chats with a lot of people. He certainly chats with B. But the few times I've interacted with him, granted it was over a year ago, it seemed that he and his lifting bud J just couldn't be bothered. But it's really odd to come across a deserted Smith station with the bar set just so, with just the plates you need on it. However, it could just be coincidence because guys leave stations with weights all over all the time.)
Smith Stiff Legged Dead Lift: 12 @ bar / 6 x 12 @ 95 lbs (these are getting easier!)
Smith Thrusters: 12 @ bar / 3 x 12 @ 55 lbs (My left ankle and right knee are both clicking as I descend. It could signify an imbalance. These Thrusters are killer. I console myself that I at least finished complete sets of 12 reps even though I want to puke after the last one)
Cage Stretch
Seated Leg Curls: 6 x 15 @ 90 lbsPistol Squats: 6 each leg, and I hold the extended leg by the foot as I descend and rise. I keep my balance by focusing on my knee and ankle while staring into a mirrored wall.
Seated Leg Extensions: 6 x 15 @ 60 lbs (boy do these hurt!)
Torso Twist: 2 x 25 @ 50 lbs
Mat Stretch

As I leave the mat area, I see Mo stretching out and we chat for a few minutes. She's a few years older than I am and she says that if she'd continued working out during her "Change", then she'd probably not have so much trouble getting into shape now. She's been doing a rendition of a "juice fast", eating one solid meal a day with lots of veggies, fruits and juice. She's lost about 13 lbs so she feels better but isn't quite sure when she'll revert to normal eating. It's a fear we all have: reverting back to our fat selves.

I remark on the piece I just read in the NYTimes yesterday entitled Menopause: The Movie and how I couldn't related to any of it. I don't have night sweats or hot flashes, and I'm certainly not less interested in sex. She tells me that 1) I have a husband and 2) I started working out before I started to lose my period, so in a way, she thinks I've protected myself from the most extreme of these events. I'd like to think so. Of course, now today's newspaper reports that working out a leisurely 4x week is better than 6x. Yes, yes, any excuse to work out less. We're all lazy by nature! But I'm not giving up my 5x routine so easily. It feels too damn good!

The gym scale reads 108.6 and my home scale reads 106.2 lbs. I check, and every Leg Day seems to read about 106 lbs. It's probably all the cardio. My butt is sore, but only where I think I have issues. And by that, I mean the droopy saggy part, the pantyline. That part of the glutes seems to be filling out a tad but I'm not happy about all the saggy skin there. No way you're catching me in a bikini bottom with a butt like that!

February is an odd month. Between the near blizzard conditions less than a week ago, and the balmy 45°F sunny afternoon I'm currently enjoying, it's no wonder that I'm not surprised by a bizarre "friend request" on a body building site. Most friend requests are usually other strong women, or skinny teenage dudes looking for encouragement. I don't know this person and when I investigate further, the avatar is a close up shot of a man's naked hip and navel. Nice. But, no thanks. It's not a full moon so I'm not quite sure if it's just cabin fever or the promise of an early spring but nothing surprises me now... You might wonder what I'm looking for then. Well, I'm looking for people like me. People who love working out as much as I love working out. But I'm not a bodybuilding fanatic. I'm not even a body builder. I'm just a Gym Rat.

Do Not Go Gentle into That Good Night...

Sometimes people ask me how I can go to the gym and work at such a high intensity all the time. I tend to give them the blank "deer-in-the-headlight" look because it takes a moment for me to register what the question is. Then another moment for me to formulate a coherent answer other than "But this is how I work out." Because this truly is how I work out. I'm not adhering to any schedule or any pre-imposed routine. This is my routine. This makes me happy.

I do worry about a time when I won't be able to build muscle the way I can now. But for now, I'm taking advantage of perio-menopause, figuring that there's no better way to deal with crazy hormones that with intense vigorous exercise. With dropping estrogen levels (and I was never a girly-girl anyway), this is probably the best time to build muscle. Of course, if my body wasn't responding to the routine, I'd change it. I've done it before. You have to pay attention to yourself and then determine whether it's working or not. Then do something about it.

That's probably the hard part: doing something. I'm pleased to see a bunch of regulars today. New ones too. Women who've been shy about working out but have found the determination to say "the heck with it, I'm still gonna move some dumbells." I've been trying to be better at the small gesture of waving or smiling just to acknowledge them. I'm not always successful. B confronts me today and wants to know if I'm mad at her because I didn't talk to her yesterday. Naw, just never got an opportune moment. V ambushes me as I'm heading towards the front desk and I give a quick wave and side-step him. I hate being ambushed. Later, when I'm leaving, I see him reading the newspaper and sipping coffee. I call out Bye to him, but he doesn't hear me and I'm already late for a doctor's appointment. Just as well. I don't think I'm the only one who avoids chatting with him.

During my workout, I see Tall Pace U, Mr T-shirt and Fish Guy all chatting while spotting each other on the flat and inclined bench presses. Mr T-shirt wrestles a bench back from where I'm standing while yelling (because I'm completely plugged-in and can't hear him anyway), asking me if it's in my way. I give him a blank look and just move horizontally out of the way. I know he's desperate to make conversation, but I can't imagine what he'd say that'd be interesting. Maybe I'm being too harsh. But I don't want to be B, who spends hours at the gym, chatting. If you really want to chat with me, catch me as I'm leaving, when I'm done with my workout. And damn, you'd better have something interesting to say.

Today's Total Workout:
35 min hill #5 (just for variety) = 4.07 miles (my legs feel stiff and I'm breathing hard, but the sweat is running down my face, and I enjoy it!)
Seated Cable Rows: 12 @ 90 / 12 @ 105 / 3 x 10 @ 120 lbs (Amazing Stretch & Curly Cap are doing consecutive sets of Pull Ups, side-hopping Push Ups, then something else just out of my peripheral vision. They're pretty impressive and very intense. I like watching them without actually staring.)
Cage Stretch & Kicks (the right calf is much much looser today)
Lower Back Extension: 25 @ 90 lbs / 25 @ 97.5 lbs
Pull Ups: 12 / 12 / 10+2 (but for the last 2, I can barely get my face halfway to the bar and my right front shoulder twinges ominously)
Reverse Grip Bent-Over BB Rows: 15 @ 70 lbs / 6 x 15 @ 75 lbs (I see the two girls from last week at the squat rack and they're doing Bent Over BB Rows with an Olympic bar which is 45 lbs. They're much taller than me so they can balance the length of the bar much better than I can.)
Torso Twist: 2 x 25 @ 50 lbs (oddly, the seat adjustment peg is horribly bent, as if some massive body plopped itself down on the station and bent the seat pin -- I shudder to imagine it)
Alternating DB Curls: 3 x 12 @ 20 lbs (I'm going to have to up the weight on this)
Concentration Curls: 3 x 12 @ 20 lbs
Flat Bench Twisting Sit Ups: 125
Ab Crunch Machine: 2 x 60 (feet up on stays) / 2 x 60 (feet flat on floor)
Reverse Grip BB Curls: 6 x 20 @ 40 lbs (just to see if I could do it and how bad would it feel, and I guess now that I've done it, there's no excuse to do 6 sets on a regular basis)
Mat Stretch

The gym scale reads 110.2 lbs and my home scale confirms a weight of 107.4 lbs. I'm good. What's not good is that my eye doctor says the eye drops are not controlling my glaucoma so he's sending me off to a glaucoma specialist. The options will probably include various forms of surgery. I'm not at all pleased. I've already had an iridotomy where a laser punches a hole in your iris to allow fluids to drain. It's been determined that I'm allergic to a variety of eye drops, but not the standard Xalatan®. However, that's not controlling my pressure as much as it should. According to my eye doctor, treatment involves dropping the eye pressure at least 30% of whatever the normal pressure is. So someone like me, who had fairly low pressure to begin with (18), needs to have pressure down in the 12-13 range. Sigh. As the late great Gilda Radner's Roseanne Rosannadanna said, "It's always something!"

 

Slacking Leads to Injury

I don't think that shoveling snow really counts as cardio or weight training exercise, no matter how breathless and sore and achy it makes you. My husband and I shoveled our walkway, driveway, and our cars out of Nor'easter Nemo, but we apparently had it good compared to those further east. We only got about a foot of snow, a lovely combo of small sandy grains and wet fluffy flakes.

But there was no school on Friday and I kick myself for not getting to the gym that morning, before the snow started falling. Truthfully, the roads weren't bad until much later in the day. But I slacked. And we didn't do anything on Sunday either other than take my son to his swim class and join some friends for an hour of sledding in the brilliant warm afternoon sun.

So today, I'm stiff and sore, from sleeping late (school on a 2-hr delay due to the icy roads this morning) and inactivity. All the Precors are fixed so I'm happy, but my 35 minutes only gets me 3.95 miles. I feel tired when I should be refreshed. I debate whether I should Push or Pull today because my last workout was a Push so I should be doing Back and Biceps. However, I'm lazy and I have a Monday routine. So Bench Pressing it is! There's a guy sitting at the station, with no weight on the bar. He's chatting on the phone so I motion to him to ask if he's done? "One more set" he says but continues to chat. Then, he does kick outs. I sneer to myself, No wonder he doesn't look like anything. Really, he's taking up the Smith station just to do ab kick outs? Loser. Okay, maybe I'm being a bit harsh, but I didn't actually say it, I just thought it.

The benching went well, but I notice halfway through that my right calf feels really tight. Benching heavy requires you to brace your body, back against the bench with feet flat on the floor. Some people arch their backs but that's not good form. B tends to pull her head up like a turtle trying to right itself, also bad form. If anything, it means you should lessen the weight. But I don't have those issues. I'm thinking it's the cardio warm up I did earlier. Sometimes I'm not moving balanced and it shows up later with soreness and stiffness. I'm doing everything I can to convince myself to go back to doing 45 minute cardio warm ups. I miss the sweaty breathlessness. I don't like feeling tired and achy. Plus, I think I got my period over the weekend, but these days, it's hard to tell because they were never much to begin with. Now they're even less.

I guess I don't understand what other people consider a normal exercise routine. The gym folk seem to concentrate on just one or two exercises, benching for instance. If they're doing more full-body routines, then they only seem to do a few sets. I don't see a lot of effort. And I don't see any results.There are exceptions of course. Like Amazing Stretch and his pal Curly Cap. But those guys seem to have a plan. Perhaps that's why CrossFit is so popular -- because there's a plan.

Today's Total Workout:
35 min cardio = 3.95 miles
Smith Bench Press: 12 @ bar (45 lbs) / 25 @ 95 lbs / 12 @ 115 lbs / 12 @ 135 lbs / 3 x 10 @ 145 lbs / 12 @ 125 lbs / 25 @ 105 lbs
Cage Stretch & Kicks (I stretch out my right calf as gently but thoroughly as I can)
Front & Lateral Raises with Rear Bent-Over Raises: 3 x 12 @ 20 lbs (Rears @ 22.5 lbs)
Lateral  & Rear Raises: 3 x 12 @ 20 lbs (Rear 3 x 15 @ 22.5 lbs)
One Arm DB Tricep Extensions: 3 x 12 @ 20 lbs (these are starting to get too easy)
Torso Twist Machine: 2 x 25 @ 50 lbs
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100
Tricep Press Downs: 12/10/9 @ 50 lbs
Mat Stretch

I saw B and R's cars in the lot when I got here this morning but I don't say Hi. B always seems to be chatting with someone. R is at the opposite end of the gym. Mo waves her fingers in front of my face to say Hi when I'm doing Tricep Press Downs because she knows I'm so focused that she can walk right by me and I'm oblivious. I refocus momentarily, smile and wave back. Someone waves to me from across the gym and I have to look twice because I don't know who it is right away. It's HJ, the father of one of my son's former classmates from daycare several years ago. I wave back and wonder how his daughter is doing. I recall him frantically trying to get to work while bringing her to daycare, still wrapped in her blanket and jammies, and a bag of Skittles for breakfast. I'm hoping she's grown into a somewhat more pleasant child but I don't ask.

During my Mat Stretch I notice my left hamstring seems unusually tight, perhaps compensating for the tight right calf. I'm usually more limber, even after a weekend. I'm not at all happy, so I'm reconsidering upping my cardio back to 45 minutes. Of course, I've also noticed that my hip measurements are a tad bigger (33-26-33.5). I'm hoping that's from the squats and dead lifts. Not that my butt seems any less saggy. The gym scale reads 111.6 lbs and I'm not surprised, not with the double helping of turkey meatballs and pasta yesterday. Tonight I'm making cod with garlic and butter, over rice with sauteed spinach. And of course, I'm having dessert.