I'm Not Done Yet!

The only thing I got was a little soreness in my abs from yesterday's mini-cardio workout. I don't go full-force when I'm with my son because I'm always half watching him just to make sure he doesn't fall off the equipment. He's shorter and smaller than I am so I know there's a lot of things to bump into if you're not paying close attention. He's still frustrated about his density, but I have to say that his push ups have greatly improved since I started bringing him to the gym. He's a very solid little boy.

The weather's been blustery and wet all weekend and this morning was no different. I got to the gym and I just wasn't feeling it. But sometimes those are the best days. I did my 20 min on the Precor but I just loped along at a leisurely 150 Strides Per Minute until the last few minutes of the session. Then I sped up to 180 just to get a bit sweaty. I've been psyching myself up to push heavier on the Bench, and I admit that the thought terrifies me a bit. The bar is easy. 95 lbs is actually easy. 115 lbs isn't bad either but I'm making sure to keep my reps low because I don't want to wear myself out. Not sure why, but the gym is a lot emptier than it's been for the past several Mondays. There's hardly anyone to ask for a spot. Sigh. I'm gonna have to ask M or the really tall dude he's always chatting with.

I tell him I can probably get it on my own but just in case. He's good about not touching the bar. I get 10 reps at 125 lbs all by myself. I feel great. I know I've probably ruined my chances of benching heavier but I needed to know I could get reps at 125. So I put two tiny plates on the bar and ask for another spot for 130 lbs. Six reps. All me! Yay! Then, just for the heck of it. I swap the 2.5 lbs for 5s and get M to spot one last time. Just because I want to see if I can do it all by myself. 135 lbs for 3 reps. All me! And I'm sooo happy! Now I know I can do 135 lbs. Maybe next week I'll skip 130 lbs and just go from 125 to 135 lbs. It's a plan at least.

The rest of the workout is hard but I get it done. I actually lose a rep on the BB Inclined Press but it doesn't concern me. My front delts are a bit twingey. I don't up any weights but I do add a set to the DB Lateral Raises. And a set to the Bent-Over DB Reverse Flyes. Keeping my head down is better for my lower back on this last movement, but it's such a small movement that I'm thinking of lowering the weight back down to 30 lbs. I like the way my arms and shoulders look.

The Step Mill is free so I grab my hoodie and climb up for 20 minutes. Afterwards, I do regular crunches and those horrid Knee to Elbow Crunches and then a Mat stretch with Dive Bomber Push Ups. After all those crunches, I can't bear to do planks so I skip that. The gym scale reads 113.8 lbs and I've drained my water bottle. Yesterday, my home scale read 110.8 lbs and BF of 20.8%. Whenever I lose or gain weight, my BF% changes accordingly, making it hard to feel as if I've put on muscle and not fat. Although I'm pretty damn sure I've put on muscle. Just not in the numbers.

Monday Chest and Delt Workout

20 min Precor = 1.88 miles

Flat BB Bench Press
12x45 lbs (bar)
10x95 lbs
8x115 lbs
10x125 lbs (just to see how many reps I could get)
6x130 lbs Yay! +5 lbs PR
3x135 lbs Yay! +10 lbs PR
8x115 lbs
20x95 lbs (for fun)

Inclined BB Press
12x45 lbs (bar)
10x65 lbs
10x85 lbs
7, 8, 8x95 lbs (lost a rep here)

Inclined DB Flyes
12x25 lbs (each arm)
4x12x30 lbs

Standing DB Lateral Raises
12x25 lbs (each arm)
5x12x30 lbs +1 set Yay!

Bent-Over DB Reverse Flyes
12x30 lbs
5x12x35 lbs +2 sets Yay!

20 min Matrix Step Mill = 1104 steps

Crunches: 50
Knee to Elbow Crunches: 50
Crunches: 100
Knee to Elbow Crunches: 50

Mat Stretch with 2x12 Dive Bomber Push Ups, splits, upper and lower back stretches

Sunday Mini-Cardio

I took my son to the gym yesterday because he insisted. He likes all the different cardio machines so we did 20 minutes of rowing on the Concept Erg, 20 minutes on the Precor elliptical, and 20 minutes on the LifeFitness treadmill. I walked. He toggled between jogging, walking and skipping.

He's having a horrible time trying to do pull ups so I showed him Inverted Rows on the Smith Machine. It's hard on his hands: even though his fingers are bigger, his palms are smaller. He fared better with light dumbbells so I showed him a basic DB Press on the flat bench. Of course, since he's shorter than I am, his legs just dangled. I had him bend his knees and put his feet on the bench. After two sets, he wanted to try it with a bar so I let him use the 15 lb weighted bar. Then we went into the empty mirrored classroom for push ups, sit ups and two sets of a whole body DB workout which combines squats, bicep curls and overhead presses. His push ups have improved tremendously.

But then he was pooped, and hungry, and we left. I didn't even bust a sweat. Oh well...

Here's my cardio for Sunday. I still haven't figured out distance rowed on the Erg machine.

Inching Along

Took this photo
last Nov. Hope the
dress still fits!

The school bus was horribly late this morning because the substitute driver didn't really know the route. My son complained that he should go back to the house and call it a day since school will have already started by the time the bus actually delivered them. I hope he had a better remainder of the day. My husband got home earlier than I expected yesterday, but in no mood for Cub Scouts so I took our son to the Den meeting which was more chaotic than usual. Our current Pack Leader is moving on to Boy Scouts with her son, which means we have a new, and inexperienced Pack Leader. She needs to learn to project a voice of authority. I think the Cubs Scouts actually brought her to tears last night. Then my husband tells me that he has to go back to Boston on Saturday but should be home Monday night. "Well, as long as you're home next Saturday," I tell him because that's the Cub Scouts Blue and Gold Banquet, being held at West Point this year. The Bear Mountain parkway gives me vertigo so if he's not driving, we're not going. But I'd like to go. It's an excuse to get dressed up!

I'm tired and this accounts for my lack of enthusiasm going to the gym today. Still, I do 20 minutes on the Precor, and then a few high-rep sets on the flat bench before facing BB Rows. I have to steal a bar off one of the benches because nothing is where it should be. There's an abandoned EZ bar loaded with plates and a single spring clip on one end. The Mayor is back, wearing a big white long sleeve shirt and thick red gloves which look more like oven mitts than lifting gloves. I can't deal with this chaos and do my first three sets in the DB area. But this isn't optimal since the bar is really too big for the area. The Mayor and his posse of regulars move off to another station and I drag my stripped bar to the mirrored wall. Today I'm actually going to use the big plates. Yep, I put a 45 lb plate on each side. That's 135 lbs and I know I can lift that!

Me and 170 lbs!

The bar sits just below mid-shin now. It's easier to move because there's more room for my hands and the VGs. When the bar was lower, I could barely fit my hands under the bar because my feet were in the way! I add another 10, then a 5. When I feel braver, I put the tiny 2.5 lb plates on, totaling 170 lbs. In the mirrored wall, I see B peering over from the Step Mill, high on the cardio platform. I've purposely skipped over 165 lbs, moving directly from 155 to 170. Next week I'll try 175.

I can pick up 170 lbs without too much difficulty. The rowing motion itself is harder, and feels a tad like a shrug. Actually, I feel it everywhere, my upper and middle back, my arms, my shoulders. But I'm not going to worry about it. I don't do anything special for traps anyway. When I'm done, I strip the bar down to just the 45s and do 20 reps. Just for fun. What's a workout is trying to get that 45 lb plate off the Olympic bar. I'm not comfortable unless I've put all my plates back, but grappling with the last 45 lb plate makes me a bit frustrated until I realize I can upend the bar and have the plate slide to the mat. It's a Homer Simpson Doh! moment.

I don't have access to the  EZ bars today because idiots have left them loaded with plates and spring clips, which I can't remove. I haven't done the Cable Tricep Press Down (with the angled bar) in quite a long time. So long that I don't even remember what setting to use. 50s probably good. I have to reach up on tiptoe to grab the handle properly and then I remember that 50 was probably my max weight. Still, I'm quite pleased to get three hard 12-rep sets. The DB Area is finally less congested so I head there to do some DB Curls, but I have to rotate my forearm as they come up to take stress off my elbows, so they're not actually straight DB Curls. I could lessen the weight, but then I'd be there all day. I don't want to do 20 reppers for biceps. But because I'm a masochist, I do a few sets of Rip Crushers as well, but I can't go as heavy as last week because my arms are already tired. I've decided I'm going to stop doing BB Curls as well. My elbows get too stressed at 50 lbs, and I've had to modify the movement so that it's less a curl and more a rowing motion. The biceps do get worked -- proof's in the mirror, but I'm ambivalent about how much I've bastardized the exercise.

Three sets of Reverse Grip BB Curls and I'm done with the weights. A quick Cage Stretch and then a jaunt on the Step Mill for 20 minutes. The gym feels really warm and humid today so I start to sweat almost immediately. Afterwards, I can't resist a stretch on the Mat, foregoing only the plank. I did do a turn at the Torso Twist machine, but I just don't feel like abs today. The gym scale reads 112.8 lbs and I've sucked down just about all my water.

Friday Workout

20 min Precor elliptical = 1.91 miles

BB Flat Bench
12x45 lbs (bar)
3x20x95 lbs

BB Row (overhand grip - -these are all warm up sets)
12x45 lbs (bar)
12x95 lbs
6x115 lbs (lost my grip with just gloves)

Reverse Grip BB Rows (underhand grip with VGs)
12x135 lbs
12x155 lbs
12x170 lbs Yay! +5 lbs PR!
20x135 lbs (for fun)

Cable Tricep Press Downs
3x12x50 lbs

DB Alternate Standing Bicep Curl
12x20 lbs
2x12x25 lbs

Rip Crusher
12x40 lbs
2x12x45 lbs

BB Curl
12x45 lbs
12x50 lbs
12x55 lbs
12, 12, 10 x 60 lbs

Reverse Grip BB Curl
3x20x45 lbs

Torso Twist Machine
2x25x50 lbs

Cage Stretch

20 min Matrix Step Mill = 1138 Steps

Mat Stretch with 2x12 DBPUs, splits, upper and lower back stretches

Another Cardio Thursday

I so don't feel like doing cardio, much less HIIT this morning when I get to the gym. I'm tired. There's one Precor available so I clamber on and brace myself for at least 10 minutes of HIIT: 30 seconds On, 90 seconds Off. I do make it through the entire 20 minute session, stretch lightly at the Cage and then wrap my hands. I'm never able to wrap my hands the same way twice, and my right index knuckle is still bruised from last week. Yep, punching too hard.

Today I do a better job making sure my knuckles are tightly covered. I can barely get my gloves on. I forgot to put my iPod on the charger this week and there's just a sliver of battery power on the indicator. Hopefully it's enough to fuel me through my entire workout. I start out with my standard 5 round Beginner warm up. Sometimes the Nexersys doesn't register the Power (right) kick. Mostly, it's buzzing me with the Warning You Are Punching Too Hard screen. At one point, the entire screen goes blank for a second and then comes back on. Oops.

The Intermediate level is better prepared for my punches and kicks, but I'm less prepared for it's slurry of odd combinations. Sometimes I get my Jab and Cross mixed-up, lowering my Accuracy score. Oh well. I still haven't really figured out how to deliver an effective UpperCut either. By the last round I start to lose focus. I'm probably tired. From the HIIT cardio. I'm much less likely to stop the machine at the Intermediate level and I enjoy the faster pace. But 14 rounds is my limit today.

I strip off my damp gloves and wraps, put my hoodie back on and look for a cardio machine to do LISS. Steps are taken so I plant my butt on the recumbent bike. It's as low intensity as you can get! 20 minutes later, I've checked email and forum postings and am starting to feel a bit stiff. Need to do a little stretching before the shower. I don't actually plan to do a full Mat stretch but that's what I wind up doing, complete with Dive Bomber Push Ups and plank. The gym scale reads 112.6 lbs. My skin's not happy with the sudden changes in temperature either, and I'm constantly slathering salves and balms into my knuckles, heels and fingers. But at least the sun is shining and it's not snowing. Because at this time of the year, you just never know what to expect.

Thursday Cardio Workout

20 min HIIT Precor elliptical 30 sec On / 90 sec Off = 1.95 miles

Cage Stretch

Nexersys 5 rounds Beginner Female Follow Me Avatar
  Accuracy 92% / Strikes 102% / Average Power 140%

Nexersys 9 rounds Intermediate Female Follow Me Avatar
  Accuracy 89% / Strikes 102% / Average Power 112%
(strikes are greater than 100% mostly because I tend to smack the pad again after it tells me I'm punching too hard)

20 min LISS LifeFitness recumbent bike = 2.24 miles

Mat Stretch with 2x12 DBPUs and 60 sec plank, upper and lower back stretches, splits, etc

Photos for actual stats:

Leg Day Blues

I decided that since I don't care about going heavier in Squats or Stiff-Legged Dead Lifts, that it'd be better to do Legs on Wednesday and save Thursday for Boxing so I'd be more rested for Friday. It's not really as convoluted as it sounds. Again, every freaking machine is occupied except for a few recumbent bikes. I pedal 20 minutes, never break a sweat and jump at the Smith machine. I'd rather do Squats on the Smith than use the Icarian Hack Squat 640 because even unloaded, the pads leave tender bruises on my shoulders. I don't go to my max because my lower back is a bit tired. Not sore, just tired. I toy with the idea of not using the Step Platform to do Smith Stiff-Legged Deads, but I'm a creature of habit, so I use it to bring the bar to my ankles instead of mid-shin. After I'm done, I see B who motions me over to chat with her. She's on the Step Mill.

"What were you just doing? Isn't that for Back?"
"Smith Stiff-Legged Dead Lifts. Well, it's lower back, but glutes and hamstrings as well. The whole backside thing," I reply.
"Oh, we were doing something like that yesterday but it was more for Back."
"BB Rows?" I venture because they both start out the same way.
She makes a rowing motion.
"Oh, yeah. That's it."
"Oh yeah, I was doing that yesterday over there," and I point to the mirrored wall by the Incline Benches.
"You're moving a lot of weight. You're huge! You got so big!"
Then she tells me not to get too big because I don't want to look like a guy. I laugh. I tell her that I know I'm bigger but I've only put on 4 lbs and so now I'm worried that I'm getting fat. She frowns. "That's not fat," she says matter of fact.
"Don't go too heavy. You get injured that way," she says.
"Yeah, I know. I think I'm reaching my limit. Then I'll just go back to doing cardio and high reps for a month like I did in January."

She looks puzzled then remembers that I'd been doing a 3-week high rep and cardio program. And as soon as I stopped and went back to lifting heavy, I started to put on size and made strength gains. B volunteers that she dead lifted 205 lbs, but it was a few months ago and she hasn't lifted that heavy since. Her "gym husband" is moving to Florida in two days so she's bummed.  B is an inch taller than I am and probably 100 lbs soaking wet. She's also 62 years old. I tell her that's Wonderful, but she says she's got too many aches and pains to even consider lifting heavy anymore. Well, I think, until she finds a new "gym husband".

I still have Seated Leg Curls, Seated Leg Extensions and DB Lunges to do. I'm not particularly excited by any of these movements. My knees really hate DB Lunges. A quick Cage Stretch and then I see the Step Mill free for a moment. Uh oh, I'm too late. So I clamber up on the elliptical for 20 minutes and sing along to Billy Idol. When I'm done, the Step Mill is free again so I climb up on that for 20 minutes. I'll do HIIT tomorrow. Now I'm good and sweaty, and finally feel decent. A quick 100 crunches on the Mat and I'm heading towards the locker room. The gym scale is not kind, reading 113.4 lbs. I'm just getting comfortable at this weight, but I don't like it. I'm thinking that after a few more gains (my bench could use some improvement), I'm going to drop back into cardio mode for the summer. I'd really like to be leaner. Guess I'll have to change my goals from More Strength to Less Fat.

Leg Day Blues

20 min LifeFitness recumbent bike = 3.30 miles (didn't even bust a sweat)

Smith Machine Squat
12x30 lbs (bar)
12x80 lbs
12x100 lbs
12x120 lbs
12x140 lbs
12x150 lbs

Smith Machine Stiff-Legged Dead Lifts
12x30 lbs (bar)
12x80 lbs
12x100 lbs
12x120 lbs (put on VGs)
10x140 lbs
10x150 lbs
12x130 lbs
12x110 lbs

Seated Leg Curl
12x75 lbs
3x12x90 lbs

Seated Leg Extension
12x90 lbs
12x105 lbs
12x120 lbs
12x135 lbs

Cage Stretch

DB Lunges
15 (each leg) x 20 lbs (each hand)
2x15x25 lbs

20 min Precor elliptical = 2.05 miles
20 min Matrix Step Mill = 1050 steps

100 crunches

Limitations

I hate it when your doc gives you horrible news, an ultimatum of sorts, sets up a course of action, and then, after you've had a moment to digest and adapt to the news, backs off three steps, leaving you to wonder just how dire your situation is. The glaucoma specialist I saw yesterday said that my optic nerves were damaged so badly by the IOP that she estimated I only had 20% left for vision. Considering I'm only in my 50s and plan to live a good long life, she worried that 20% wouldn't be enough to ensure a long sighted life. She tells me that she'll consult with my regular ophthalmologist and recommend I start using two different eye drops to bring my eye pressure down. 

The specialist agrees with my brother that the name-brand drops are significantly more effective than the generics that health insurers press upon everyone. It's back to Xalantan® instead of generic latanoprost. And lets try Azopt again. I might only be mildly allergic to the preservatives in them. She says that I ought to schedule pressure checks every two to three weeks to determine if the drops are working. But after a phone consultation with my original doc (who happens to be a corneal specialist) she recommends that I just move up my appointment by a month, so I'll see him in May instead of June. What happened to getting a pressure check every 3 weeks? Her office is too hectic to provide an answer. I have a discount card that will provide a significant subsidy for the prescription, but the health insurers don't care about efficacy. They'll cover generics, but not name brands. I know it's gonna cost a lot out of pocket. Sigh. But I don't want to go blind either. Double sigh.

I can't believe that I still feel tired but my workouts have been pushing the limits. I'm a little sore, but not enough to really bother me. I don't do HIIT cardio today because I want to be able to move that 165 lb BB. More than once. I toy with the idea of pulling the 25 and 10 lb plates off and replacing them with a 45 lb. That would certainly get people's attention. It would also raise the bar off the floor to about mid-shin. With the 25 lb plates, the bar is just over my ankles. Today I leave the 25s on and just slap on 10s. But I'm giving serious thought to the 45s just to see if it'll be easier. Because 165 lbs is hard. It takes me significantly longer to pull upright than with 155 lbs and that's only a 10 lb difference. I get three sets but not all 12 reppers, leaving something to work towards. On the other hand, doing a 20-repper at 115 lbs is cake afterwards.

I probably should pick either BB Rows or One-Arm DB Rows to do per workout. But I don't and so I'm pretty tired by the time I get to a bench and haul a 60 lb DB over to it. Warm up. Some short Latino dude is doing jumping jacks in front of the DB rack, trying to impress a cute little Latina gal. Which is fine, but they're not even using DBs so go play somewhere else! I feel exasperated. People constantly leaving their weights all over the place as if the maid or their mom was going to happen by and tidy it all up for them. The 65s absolutely do not feel any lighter than last week. Maybe even a tad heavier. I get my 8-rep sets but find myself laying down on the bench in between sets. The Lower Back Extension machine is busy so I grab Neutral Handles and set up at the Lat Pull Down station. I skip the 90 lb warm up and move directly to 105 lbs. No point in wasting energy.

My elbows don't complain and I'm mildly surprised. I get myself anchored and then pull back with my elbows tight to my sides. I figure this is as close to Seated Machine Rows as I'm going to get without actually risking my lower back. Then the Lower Back Extension machine where I do three sets of 15 reps at 180 lbs. I can feel it in my glutes and hamstrings at this weight. I have time to do abs so I drop onto the mat to alternate crunches with those weird knee to elbow crunches that's all lower abs and lower back. It's a small weird, difficult movement. I almost forget the LISS as I grab my hooie. Step Mill busy, so it's either the elliptical or the recumbent bike. Bike it is! I catch up on my email and the forum postings. Done! The gym scale reads 112.8 lbs and my face is all pink and puffy. I'm seriously considering doing Legs tomorrow so I can box on Thursday, and give my lower back a rest before Friday, when I'll have to figure out what I'm doing with that BB Row. I may have reached my limits.

Tuesday's Back Workout

20 min Precor elliptical = 2.03 miles

BB Row (overhand grip for warm ups)
12x45 lbs (bar)
12x95 lbs

RG BB Row (use VGs with underhand grip)
12x115 lbs
12x135 lbs
12x155 lbs
12, 10, 12 x 165 lbs +10 reps, +12 reps Yay! PR
20x115 lbs (for fun)

One-Arm DB Rows
10x60 lbs (each arm)
3x8x65 lbs

Close-Grip (Neutral) Lat Pull Down
12x105 lbs
10x120 lbs
8, 7, 8 x 135 lbs

Lower Back Extension Machine
3x15x180 lbs

Torso Twist Machine
2x25x50 lbs

Crunches alternating with Knee to Elbow Crunch
50 / 50 / 80 / 50

Mat Stretch with 2 x12 DBPUs and 60-second plank, splits, stretches

20 min LifeFitness recumbent bike = 2.46 miles

Walking the Line Between Warm Up and Worn Out

I'm starting to hate getting to the gym early on Mondays because every single elliptical is in use. Every machine, every bench has a body on it. I've been coming here for three years and I've never seen it this crowded except on holidays when there's no school. Surprisingly, the Step Mill is free which is at least some sort of cardio warm up. After 20 minutes I'm a bit damp although not really feeling warmed up. A bench frees up and I jump on it. Guys have stolen my yoga blocks to use as cushions between the squat rack and the mirrored wall that divides the free weight area from the classroom. I plant all my gear on the bench while I hunt down two more yoga blocks.

My triceps were sore yesterday, no doubt from those merciless Rip Crushers. I didn't take my son to the gym over the weekend because he got an invite for a play date in Connecticut. He tells me that next Sunday he definitely wants to go to the gym instead even though he had a good time. There's an odd pin-prick sensation in my left trap that I can't quite identify and I chalk it up to sleeping oddly.

Today is Chest and Delts so the first thing I want to do is Bench. The first three sets are basically warm ups for 125 lbs. I get JF to spot me again, telling him that I'm just not feeling it today. Amazingly, 6 reps isn't that hard. I take a few minutes to stretch and unkink my left hand because my wrist and fingers feel oddly cramped. I get JF to spot me again, and I get 7 reps without too much hassle. Just one more set I tell myself. And this time, with JF spotting again, I knock out 8 reps. All me. It makes me feel really good, and confident that I might be able to up my weights. Perhaps doing the Step Mill for warm ups instead of my usual 2 mile jog has made a huge improvement? It's worth investigating if I can get over the fact that I'm putting on size.

I feel so much weaker doing Inclined BB Presses, and not just because I barely fit the equipment. If I didn't have the JeFit app to check my old logs, I probably would've done less weight today, and less sets. The app is certainly keeping me honest. My only solace in doing Inclined DB Flyes is that I can see the striations in my chest, even in the bad fluorescent gym lighting. Since I don't want to backslide, I up my sets instead of the weights. I think I'm at my limit with the DBs anyway. At least for now. I used to love DB Lateral Raises. Now it's all I can do to grit my teeth and grimace through my sets. I know it's because they're so damn heavy. Hours later, my delts are tired and tender. I've also reached my limit on the Bent-Over DB Rows because I start to feel the movement in my lower back instead of my rear delts.

I completely skip abs today because I don't want to be late for a doctor's appoint all the way across the county. (A new glaucoma specialist to check out my damaged optic nerves. I have 25/20 uncorrected vision. And glaucoma, which isn't curable, just treatable. Unfortunately, I'm either allergic to the eye drops, or they don't have any effect on my eye pressure. The doc suggests using at least two different families of eye drops in conjunction, if I'm not too allergic to them. I don't want surgery but it may become my only option. And of course, my main concern is, will I still be able to lift weights with those godawful flaps in my eyeballs? Not 50 lb weights, but real weight. I do pose the question to the doc when I see her, but she doesn't have an answer because there's not a lot of literature on weight-lifters, power lifters and eye pressure.) I do have time to do 20 minutes on the Precor before rushing off to shower. I'll do abs tomorrow. I only have to go to the vet to pick up some special food for the dog, and a new medicine because he's still not quite right and the vet suspects whipworms. Ugh.

Chest and Delts Monday
20 minutes Matrix Step Mill = 1112 steps

Flat BB Bench Press
12x45 lbs (bar)
10x95 lbs
8x115 lbs
6, 7, 8 x 125 lbs +1, +2 Yay!
12x115 lbs

Inclined BB Press
12x45 lbs (bar)
12x65 lbs
12x85 lbs
3x8x95 lbs

Inclined DB Flyes
12x25 lbs
4x12x30 lbs +1 set Yay!

DB Lateral Raises
12x25 lbs
4x12x30 lbs +1 set Yay!

Bent-Over DB Reverse Flyes
12x30 lbs
3x12x35 lbs +2 sets Yay!
2x12x30 lbs

20 min Precor elliptical Steady State = 2.0 miles

Cage Stretch

Screw Being Tired. Let's Lift Some Weights!

Glutes and hamstrings are a tad sore this morning. It's a surprise because it's been a long time. I figure it's those DB Lunges that I hate so much. I only really notice the slight soreness during the 20 minutes I do a fairly quick Steady-State jog on the elliptical. I have a hair cut appointment at 12:30 so I don't want to run late doing unnecessary things. I'm already running late because I had a few errands to do before I got to the gym. I knock out quick sets of flat BB bench press without any issues. BB Rows are next, warming up with an overhand grip, but hitting the heavier weights with an underhand (Reverse) grip. It seems to help preserve my delicate wrists and hands from too much strain.

Me, my gear sack, water
bottle and the weight.

165 lbs!

Jumping from 95 lbs directly to 135 lbs just to preserve strength, I try to assess how my back feels today. 155 looks daunting, but because I got full sets on Tuesday, I'm not worried. I can't bring myself to use the 2.5 lb plates. Nope. The smallest plates I grab are the 5s. That's 165 lbs. It's heavy, and the lift takes slightly longer than the previous one, but it's not horrible. I stand fully upright, then lean forward slightly and see how many rows I can get. I don't want to use a predetermined number because I've short-changed myself in the past. I'm surprised to actually get 10 reps. I'm so happy I take a couple of photos with my phone. I could probably do another 10 lbs, but I know my back is a little tired so instead, I strip the bar down to 115 lbs and knock out 20 reps. For fun.

The rest of the workout seems harder than last week. Yep. I'm a bit tired. Or at least parts of me. I skip the Shoulder Press because my right shoulder feels a bit off today. I'd rather spend the time doing Arms anyway: Rip Crushers, BB Curls, Reverse Grip Curls. The EZ bar is in use so I grab one off the plate rack. It's not quite as cambered as the EZ bar so my wrists aren't very happy with me. I am happy to use the Rogue® ProLoc collars that I keep in my orange gear sack. After two sets, I see that the actual EZ bar is free so I swap my bar for that one. It feels a little better, but the Rip Crushers are still hard. I really hate the new benches too because they have a break in the padding for where your head is suppose to go. My shoulders always fall into this crack and it's distracting and uncomfortable. Then I realize that I can just turn around and put my head at the bottom. The bench tapers so the bottom is slightly narrower, and infinitely more comfortable for someone my size.

I use the same weights to warm up for BB Curls, but ultimately have to add weight. It's odd when your curl weight is more than your skull crusher weight. I drop back down to do Reverse Grip BB Curls which is my only forearm movement. Then I just have enough time to get a few minutes on the Step Mill before showering. The hair cutter is the next town over and there'll be lunch hour traffic. I feel pretty good. I'm not happy that the gym scale reads 114.0 lbs but seems I'm always 2 lbs heavier the day after I make mustard and soy pork for dinner. Water weight. I'm okay with that. Hell, I pulled 165 lbs today and I can probably pull a bit more. I'm pretty damn happy.

Friday Workout

20 min Precor elliptical Steady-State jog = 2.05 miles

BB Bench Press
12x45 (bar)
3x20x95 lbs

BB Row (overhand grip)
12x45 (bar)
12x95 lbs (warm up)

RG BB Row (use VGs)
12x135 lbs
12x155 lbs
10x165 lbs +10 lbs PR Yay!
20x115 lbs (for fun)

Rip Crushers (using EZ bar)

12x37.5 lbs (ProLoc collars weigh 2.5 lbs total)
3x12x47.5 lbs

BB Curl (using EZ bar)
12x47.5 lbs
3x12x57.5 lbs

RG BB Curls (using solid straight BBs)
20x40 lbs
3x20x50 lbs

15 min Matrix Step Mill = 825 steps

Not Sure How I Feel About Legs On Thursday

I guess I start to feel a little beat up by Thursday, but since I boxed yesterday (and have the bruised knuckles to show for it) it was Leg Day today. I got on a Precor with the intention of doing some HIIT, but it wasn't well formulated. I like to change things up when I start to feel like I'm dragging so I did 30 seconds On and 90 seconds Off for 15 minutes, and then 5 minutes of Steady State cardio just to catch my breath. You can certainly go a lot faster if you're only going for 30 seconds instead of 45. I hit 270 Strides Per Minute today. On days where On is 45 seconds, 250 SPMs is the best I can do to hang on for the duration.

Lots of guys in the free weight area today. No hope of getting anywhere near the Smith machine, so I settle for unloaded squats on the Icarian Hack Squat 640 machine. Not even the gym owner knows how much it weighs unloaded, but it weighs something because even though I have a heavy cotton hoodie on, the pads leave bruises on my shoulders, which I only notice after I go in to shower. I'm so dang delicate! I do three sets facing outward (machine Hack Squats), and then three sets facing the machine (Power Squats). I feel it in my knees, hips,

Bruises from the Hack Squat

glutes, quads and lower back. I'd rather do Smith Squats but this is better than nothing.

Now M is in the Smith, doing Inclined Benches. I amble over to the mirrored wall where I normally do BB Rows. I guess I'm actually going to do real BB Stiff-Legged Deads. This can't be too awful: I've done rows with these weights! Again I jump the weight from just the bar to 95 to 115 to 135 lbs. I'm flexible enough to reach my ankles with a straight back and legs without any problem, but I have to be mindful of not slamming the weight against the floor. I try to keep to mid-shin. At 135 lbs I'm dragging the bar up the front of my thighs, rolling my shorts upward.

Another pair of 10s. That's 155 lbs. I know I can pick it up. But I worry about my lower back because it feels a bit tired, so I only drop to a few inches below my knees. Does that make them Romanian DLs now? Eight reps is all I want to do. I finish with 15 reps at 115 lbs. Oddly, I never feel these movements in my glutes or hamstrings. Perhaps it's the flexibility. I worry that today will ruin tomorrow's workout which is normally benching for reps, and then upping my weight for the BB Row. Of course, do I really think I should attempt 160 lbs tomorrow? I guess I'll see how I feel. Tomorrow. What I find amusing is that I can see my chest straining against my tank in the mirror when I lift, and by that, I mean pecs.

Seated Leg Extensions hold no surprises: the first set is a bit stiff, but each 15 lb increment gets easier as I warm up. Seated Leg Curls are also rote but I'm careful to squeeze tightly at the end of each rep. Then, because I finally remembered, I go back to the DB area which is now completed deserted, and do DB Lunges. My knees and ankles so don't like this movement. At the last set, it's my hands that are tired from holding the DBs against my hips as I lunge and retract.

B and M are chatting while he's on the Step Mill. The one next to him is vacant but I don't really want to be next to chatty people, even with my tunes turned up full blast. So I plunk myself onto a recumbent bike and pedal furiously while checking my phone. It's still LISS because I go from being sweaty warm to cooled down. Before I leave, I do crunches and knee to elbow crunches. The latter really suck, but I do them anyway. Probably 'cause they suck. The gym scale reads 112.4 lbs again. I'm in a hurry to meet a friend for lunch. Her birthday was yesterday and each year we meet for a celebratory birthday meal. It's still Hudson Valley Restaurant Week and I already know what I'm going to order: clams casino, angus burger, and bread pudding with salted caramel gelato. Yum!

Leg Day

Precor elliptical: 15 min HIIT (30 sec On / 90 sec Off) + 5 min Steady State = 1.94 miles

Icarian Hack Squat 640 Machine
Facing Front 3x20 unloaded (50 lbs?) dunno
Facing Back 12, 15, 20 unloaded (50 lbs?)

Cage Stretch

BB Stiff Legged Dead Lift
12x45 (bar)
12x95 lbs
12x115 lbs (use VGs)
10x135 lbs
8x155 lbs (only go to few inches below knees)
15x115 lbs

Seated Leg Extension
12x90 lbs
12x105 lbs
12x120 lbs
12x135 lbs

Seated Leg Curl
12x75 lbs
3x12x90 lbs

DB Lunges
15x15 lbs (each hand)
15x20 lbs
15x25 lbs (hands are too tired now)

LifeFitness recumbent bike 20 min = 2.57 miles

50 Crunches
50 Knee to Elbow Crunches
80 Crunches
50 Knee to Elbow Crunches

Cardio Wednesday

Taking heed of my body's inability to recover from BB Rows and Lower Back Extensions adequately enough to manage Smith Squats and Stiff Legged Dead Lifts, I decided to do cardio today instead of Legs. All the Precors were occupied and I never really feel like I've done anything when I pedal the recumbent bike, so I clambered up the Step Mill for 20 minutes. At least I got warm. Then a quick stretch at the Cage, and I'm busy wrapping my hands. I can barely stuff them into my gloves but eventually I secure the velcro at the wrists and tap the Nexersys to start.

The machine is a little finicky today, but seems to register most of my punches and kicks. Most, but not quite all on a consistent basis. It's just a matter of finding the "sweet spot" on the pads. I do my usual 5 rounds Beginner, followed by 9 rounds Intermediate. I may cut back to 3 rounds Beginner only because I get so annoyed with the Warning Buzzer stopping the action because my Cross is too hard. Sometimes it's the Power Dig, but mostly it's the Cross. At the Intermediate Level, I can still stop the machine by punching or kicking too hard, but it's much less often.

I saw two people at the machines yesterday, a man and a woman, who no doubt were boxing independently of each other. That is, they probably didn't come to the gym together. I see a few more couples at the gym lately, mostly guys trying to show their girlfriends how to lift weights. Which is actually admirable and sad at the same time because it doesn't really look like the guys know what they're doing either.

Small Avia Sports Tank

When I'm done, I get on the recumbent bike for 20 minutes. Sweat drips profusely off my nose and onto the hoodie I'm wearing again. Done. The gym scale tells me 112.4 lbs. I'm okay with it. I have too many errands to do this week: finding a craft for the cub scouts to assemble at Friday's den meeting, purchasing a few more of the Large Avia Sports bras if I can find them, returning empty jars of honey to the honey truck and buying a new full jar of dark Pumpkin Blossom honey.

Large Sports Bra

I bought two different sports bras last week and although they fit in the dressing room, it's a different story once you start working out. The Avia is a style I don't normally wear, with thin adjustable bra strap. However, that made the bra fit so much better than the one piece Danskin bra which got tighter as I got sweatier during my back workout. So I'm back at Marshall's to buy another Avia bra, or two. I find the style I bought last week, but it's white. Blech. Instead, I buy the same exact color and style, but size XL because at least I'll have a bra to use if I start to pop out of the Large. Still, I try on and buy a size Small Horny Toad coral pink tank. It drapes nicely although I think it's a little big. Go figure, 'cause I can't... figure out any of this sizing stuff.


Cardio Wednesday Workout

20 min Matrix Step Mill (level 6) = 1069 steps

Cage Stretch

Nexersys 5 rounds Beginner Female Follow Me Avatar program
  Accuracy 91% / Strikes 104% / Average Power 138%

Nexersys 9 rounds Intermediate Female Follow Me Avatar program
  Accuracy 84% / Strikes 101% / Average Power 114%

20 min LifeFitness recumbent bike = 2.18 miles

photos for actual stats

Stubborn or Persistent?

Top: 20 min Precor elliptical
Bottom: 20 min Matrix Step Mill

Nuance is everything, the fine line between being an admirably persistent suitor, or an unwanted scary stalker. When do we know when we've reached the limits of reason, and should we pay it any heed? Perhaps we just need to make minor alterations to the course. We'll still move forward, but just not quite the direction we originally intended. I've cut back on my HIIT cardio because it's probably interfering with my heavy lifts. I'm enjoying the gains I'm making strength-wise, but this means that dropping body fat is taking a back seat for now. I figure when I stall out in my lifts, it'll be time to take a break and ramp up the cardio. At least I have a plan of sorts.

Today I'm working Back so I only do 20 minutes of Steady-State cardio to warm up. I need at least 20 minutes to feel warm. A quick set with just the bar to warm up for BB Rows, the first two sets done with a regular overhand grip. Again, once I hit 115 lbs, I put on the VGs and use an underhand (Reverse Grip) for the BB Rows. Now that I've worked my way up to using the Olympic bar for BB Rows, I can't imagine using the smaller solid BBs, even though using those took me over a year, inching up with 5 lb increments. Now it seems I'm leapfrogging, moving from 135 to 155 lbs in a single bound. It's odd and probably both mental and physical. 

It's more impressive in person

The first set of 155 is heavy but not like I remember. I can get 10 in quick succession, then take a breath before knocking out the remaining two reps. Last Friday I got 8 reps and it felt heavy, but I'd done some benching for reps prior. Today I need three sets, and since I just did 12 reps, I guess I need to do two more sets of 12 reps. And I do. I like the way I've structured my program because it makes the rows that much easier on Tuesday when I get a taste of it on Friday. I'm not so lucky with the One-Arm DB Rows.

The 55s are in use so I grab a 60 lb DB to start. It feels heavy so I only do 10 reps, trying to conserve my strength for the 65 because that's the weight I want sets. I'm sure people are surprised I can actually lift it off the rack and what the heck am I gonna do with that. Suddenly I'm surrounding by a lot of women using DBs. Flyes, lateral raises and one-arm DB rows with 10 to 20 lb weights. I'm glad to see that they've moved on from the plastic beauty bells. I recognize a few of them as Regulars and note that they're putting on a bit of muscle in their arms. It's good to see.

The fellow with the 55 lb DBs swaps them for the 60s, but I've got the 65s. When I'm done with my four sets, he asks if he can take it. I figure he doesn't know about the magnets so I mention them to him when I leave the DB area, just so he's not stuck waiting around just to move up 5 lbs. It's my good deed for the day, and now I'm under no obligation to be social whatsoever. I'd like to do Back Extensions next but the machine is occupied so I set up at the Lat Pull Down machine, swapping out the bar handle for a Neutral Grip one.

My arms are tired but the elbows don't complain today. I'm lucky I can actually complete my sets, but just barely. There is a grossly obese man lumbering around the gym, wandering between stations and machines. He doesn't actually seem to be doing any exercise unless this walking about is it. Last is the Lower Back Extension for three sets of 15 reps. Before I jump on the Step Mill, I knock out a quick set on the Torso Twist machine as well. I read my email and the forum posts while trudging up several hundred steps. I can even send a few replies before 20 minutes is up. I feel guilty about my abs so I do some crunches. The knee to elbow crunches are still awful and hard. A quick Cage Stretch and then I'm done. Yay!

Tuesday Back Day

20 min cardio elliptical = 2.00 miles

BB Row (warm up)
12x45 (bar)
12x95 lbs

RG BB Row (with VGs)
12x115 lbs
12x135 lbs
3x12x155 lbs Yay! +2 x 12 reps PR
20x115 lbs

One-Arm DB Rows
10x60 lbs
4x8x65 lbs +1, +8 reps Yay! PR

Neutral Grip Lat Pull Downs
12x90 lbs
10x105 lbs
8x120 lbs
3x6x135 lbs

Lower Back Extension
3x15x180 lbs

Torso Twist Machine
2x25x50 lbs

20 min Matrix Step Mill (speed 6) = 1126 steps

50 Crunches
50 Knee to Elbow Crunches
80 Crunches
50 Knee to Elbow Crunches

Cage Stretch

Caution As Excuse

I woke up at 4 am just as my husband was getting ready to leave for Boston. He didn't wake me up though. It was the unusual pain under my left arm. Lats. My lats are in spasm. The right side as well, but not as badly. The vague sense of heartburn made me wonder if poor digestion was the culprit because I've linked past episodes of back spasms to something I ate and my stomach ultimately rejected... a stray watercress stem, apple skin, a sliver of red pepper. I swallow two ibuprofens with some water and then go back to bed. When the alarm sounds this morning, I'm unusually tired, although my back no longer hurts.

I ease into cardio and don't quite make two miles on the elliptical. When I get to the free weight area, all the benches are occupied by several big guys, even the Smith machine. Bummer. I set up at the Inclined Bench and do a few sets, wondering if this will make me too tired to flat bench properly. My left wrist and thumb are achy this morning. My hands are cold and there's a vague throbbing inside my palm. By the time I get to the Flat Bench, most of the guys have dispersed, and I see a few women benching but hardly any weight. I don't understand why they're barely bringing the bar down either. Is this an exercise in elbow flexion? My wrist and palm still feels a bit off so I decide to only do one set at 125 if I can find someone to spot me. K isn't here today. I see B chatting with M, and I just don't want to ask M. I really hate it when he just grabs the bar from me. Ah, I see JF, one of the trainers. It must be his off day because he's just working out. He's a good spotter, never touching the bar, because honestly, I can get 6 reps at 125 by myself. I just wanted him there in case of an unanticipated failure.

B wanders over and asks me how my weekend went. Then she asks what's the secret to lifting heavy. Secret? I could say Not Chatting, but I don't. Instead I deflect by telling her that 1) I'm bigger and heavier than she is and 2) it's not that much weight. She's shocked. How much do you weigh? Well, it varies but probably about 110-112 lbs. She points to the bench. That's a lot of weight for someone your size. I'm bemused. You mean for a girl. I think you should be able to bench your own body weight. Or maybe that's just some gym rat mythology?

I toy with the idea of upping the weight. Perhaps next week. I've got to figure out the progression better. Instead, I do a drop set, finishing off with 20 reps at 95 lbs. Then back to the Inclined Bench for Inclined DB Flyes. I grab both the 25 and 30 lb DBs because I warm up with the 25s. I keep them for the DB Lateral Raises as well. I figure the only way to make my shoulders grow is to go as heavy as I can for sets of 12 reps. I think it's working.

Normally I'd use the BB Overhead Press Rack for the Bent-Over DB Flyes because it's old equipment, which means the seat isn't too high for my short legs. But a big dude is in it and I move all my stuff over to the DB area where I gingerly perch, nearly on tip toe, at the edge of a newer bench. 25 lbs to warm up. Then a set at 30 lbs. I check my Jefit log and realize I need to grab magnets from the front desk. Okay, now I have 32.5 lb DBs. After three sets, I blow caution to the wind, say WTF and grab the 35 lb DBs. Let's see how many I can do. And I get 12. Two young men are alternating on the Decline Bench across from me. I think they're as surprised as I am.

I clamber onto the Step Mill for 20 minutes, read my email and forum posts and then drop onto the Mat for Dive Bomber Push Ups, a plank and a full Mat Stretch. By the time I get to the locker room, my stomach is growling. The gym scale registers all the salty food I ate yesterday (corned beef with garlic mustard, pan-fried cabbage and sweet potatoes) so 114.0 lbs doesn't come as a complete surprise to me. At least my clothes still fit. And my new Avia sports bra didn't bite into my traps as I was working out, so I'm really happy. I should go buy a few more in that size, brand and style.

Later, I have to take the dog to the vet for his annual checkup, but I'm concerned that he's not quite right. His digestive tract is unusually sensitive and I've resorted to giving him boiled ground turkey and white rice for his meals, and Tylan powder, an antibiotic measured into bread and rolled into "bread pills" that I can push down his throat. He's 11 but he still wants me to chase him around the yard like we were both puppies.

St. Paddy's Day Workout

20 min elliptical = 1.91 miles

Inclined Bench Press
12x45 (bar)
12x65 lbs
12x85 lbs
3x8x95 lbs +2 reps

Flat Bench Press
12x95 lbs
8x115 lbs
6x125 lbs
8x115 lbs
20x95 lbs

Inclined DB Flyes
12x25 lbs
3x12x30 lbs +12 reps
12x25 lbs

DB Lateral Raises
12x25 lbs
4x12x30 lbs

Bent Over DB Reverse Flyes
12x25 lbs
12x30 lbs
3x12x32.5 lbs
12x35 lbs +2.5 lbs Yay PR

20 min Matrix Step Mill = 1051 steps

Mat Stretch with 2 x 12 DBPUs, 60-sec plank, splits, upper and lower back stretches

Does It Count If You Don't Sweat?

My son wanted to go to the gym on Sunday so we went. And did 20 min on the Step Mill, 20 min of rowing on the Concept II erg, 20 min on the LifeFitness treadmill. Pushups, crunches and some light DB work. And then I tried to help him do pull ups. He got a few chin ups with a "kipping" motion. I tried to show him inverted rows as an alternative to pull ups. He was all sweaty by the time we left. I barely got warm. Oh well...

20 min Matrix Step Mill = 1098 steps
20 min Concept II erg rowing machine = 129 cal (couldn't figure out how to find the distance rowed)
20 min walking on LifeFitness treadmill = 0.43 miles

3x25 crunches
3x10 push ups
3x10 DB (20 lbs) squat to curl to overhead press (my son used 5 lb DBs)
12 inverted rows on the Smith machine

Slacking on My Birthday

Today's my 54th birthday but I'd completely forgotten until I checked my email and got a promotional 25% off any purchase at the Gap. Nice. I'm feeling a little burnt already and I've only been lifting heavy for a few weeks now. It's a bit disappointing to say the least, so I give myself permission to be lazy today. I still 20 minutes of cardio, but not HIIT. Instead, it's Steady-State that starts at 175 Strides Per Minute and ends a bit over 200 SPMs, logging in a tad over two miles. So much for slacking.

Two out of three flat benches are occupied with the Regulars. Fridays I bench for reps and today I get my three sets of 20 at 95 lbs. It makes me feel good. BB Rows are next. I warm up with just the bar, and then 95 lbs, using a regular overhand grip to preserve my wrists. Once I get to 115 lbs, I don VGs and use an underhand grip. K emerges from a class and walks by, eying the barbell. "You're not curling that, are you?" "What?" I have to pull an earpiece out. "Uh no. I'm doing back." Then she lists all sorts of back exercises but not the one I'm doing. Finally she says "Dead lifts?" "Uh, no. Barbell Rows actually. But it might as well be a dead lift with this start position." She laughs and walks away. I'm lazy so I just plop on a pair of 10s. That's a set at 135 lbs. And then, because I just don't feel like looking all over the gym for the 5s, I plop on another pair of 10s. That's 155 lbs. Hhmmm. I got three sets of 12 at 145 on Tuesday. And then I pick up the bar and get 8 reps. It didn't even feel that bad. And for fun, I drop down to 115 lbs and knock out 20 reps. Yay!

There are too many guys chatting in the DB area. It wouldn't be so bad if they weren't hanging over three benches since only one of them is actually doing any work. I do three quick, painful sets of DB shoulder presses. I can hear the shoulder clicks through my tunes. Today there's no one using the EZ bar so I grab that for the Rip Crushers. 15 lbs is easy. I pull out the ProLoc® collars I've been carrying in my gear bag for the past few months. They're so easy to use! Much better than wrestling with those bent-up spring collars. But I'm careful to add their weight to my total: I weighed them and they're 1.25 lbs apiece and 2.5 lbs for the pair. I actually up my weight a tad on this movement. And by more for the subsequent BB Curls, and Reverse Grip Curls.

55 lbs plus 2.5 lbs equals 57.5 lbs

K is using the Hack Squat and we determine that it's an Icarian Super Squat 640 machine, but neither of us knows how much weight to log. (When I get home I do some research and a gal on another site states that specs with that info are sometimes on the label affixed to the machine so I'll have to go check more closely next week.) I tell K that today is my birthday and she grins, then asks me "How old are ya'?" I'm always hesitant to answer because I never know how someone will react. It's not always been positive. "You can tell me. I'm 54," she says. "And today is my older sister's birthday as well." So I tell her. And she's so surprised that she bursts out laughing. "You mean 34. Not 54. Hell, just tell everyone you're 34," is what she finally says.

She's getting ready to leave and meet her step-son to go skiing. She asks me what I have planned special for today and I tell her that I'll probably go shopping for new sportswear. She says she and her sisters and friends plan to celebrate being 60 down in South Florida. Why I ask her. "Because it's warm," she says. I tell her I prefer Hawaii, recounting all the times I've been there. Ooooh, she's got 5 years to plan and save. Hawaii looks good.

Birthday Selfie

20 minutes on the Step Mill makes me hot and sweaty, but I can only check email since either Tapatalk or the online forum is taking 30 minutes for routine maintenance. Instead, I sing along with my tunes. Then I knock out crunches on the Mat, do some Dive Bomber Push Ups, a 60-second plank and a full Mat Stretch. I actually feel really energetic. The gym scale reads 111.8 lbs, probably some water, a result of the salty soy and mustard I used to marinate the pork rib ends for dinner last night. I get a free Muscle Milk beverage since it's the only one that's lactose-free, but it's 32 grams of protein and banana-flavored, and a few bucks off on a new pair of neoprene grips.

Then off to Marshalls to get some new workout clothes. I'm busting out of my sports bras, and I'd like a new pair of workout shorts that aren't butt-ugly. I grab a dozen items and try them all on in the fitting room. What's weird is how I can wear a size Small workout tank by Avia, but need the Large sports bra (also by Avia) because I literally can't breathe in the Medium sizes. The size Small gray-on-gray, lined running shorts fit fine, but I take a Medium in the leggings because I have enormous thighs. Luckily, I still fit my jeans and bright khaki pants. Whew!

Slacker Birthday Workout

20 min cardio Precor elliptical = 2.09 miles

Flat Bench Press
12x45 lbs (bar)
3x20x95 lbs

Barbell Row (warm up)
12x45 lbs (bar)
12x95 lbs
Reverse Grip BB Row (put on VGs)
12x115 lbs
12x135 lbs
8x155 lbs +10 PR Yay!
20x115 lbs

DB Shoulder Press
3x12x20 lbs (each arm)

Rip Crusher
12x15 lbs (EZ bar)
12x27.5 lbs
2x12x37.5 lbs
12x42.5 lbs

EZ BB Curl
12x42.5 lbs
12x47.5 lbs
3x12x57.5 lbs +7.5 lbs PR Yay!

EZ RG BB Curl
3x20x47.5 lbs +7.5lbs PR Yay!

20 min Matrix Step Mill = 1045 steps

50 Crunches
50 Knee to Elbow Crunches
80 Crunches
50 Knee to Elbow Crunches

Torso Twist Machine
2x25x50 lbs

Mat Stretch with 2 x 12 DBPUs, 60-second plank, upper and lower back stretch, splits

Cardio Thursday

I'm not really sore but I'm probably tired. I'm really bad at gauging how much though, unless I'm on the verge of passing out. I get to the gym early enough to land one of the Precors that doesn't wobble and make funny noises if I exceed 200 Strides Per Minute (SPMs). My plan is to do HIIT cardio first, and then whack the Nexersys afterwards. I'm not sure how much HIIT to do, so I go by feel. I can manage 10 minutes of 45 seconds On (228-240 SPMs) / 75 seconds Off  (100-120 SPMs) okay, but don't think I can do a full 20 minutes. I only say that because it feels like someone is stepping on my sternum as I gasp for breath by the 30 second mark on the Run segment. My compromise is to do 17 minutes of HIIT, and then steady-state the remaining three minutes, from 180 SPMs up to a tad over 200 by the last minute. I'm good with it.

I do a quick Cage Stretch and then spend a good 5 minutes wrapping my hands with cotton gauze before stuffing them into my gloves. The Nexersys is still out of sorts, not always registering my Power Kicks or Lead Hooks. But it is working so I tap in 5 rounds Beginner to start. Several of my punches don't register on the avatar, yet are strong enough to stop the machine with the warning buzzer and screen admonition. Go figure. Well, at least I know beforehand that my Accuracy Score is going to suck. And for as often as I stop the machine because I'm punching too hard, my average Power score is only 134%.

I'm happier with the pace of the Intermediate program, but several combinations flummox me because the kicks don't register and my temptation is to redo the kick instead of moving on to the next set of combinations. This messes with my Accuracy rating, although my average Strikes is good at over 100%, meaning that I'm landing a blow or two for every blow the system asks for. Again, I manage to stop the machine a few times, but not as often as in the Beginner mode. Still, I pull my punches for the Power and Lead Upper Cut because I don't like the way my wrists feel when I do them. The blows called Hooks and Elbows are also indistinguishable to me, but I can make the pad wobble with a good Power Hook. When I'm done, I check the cardio platform to see what's available for 20 minutes of LISS. Step Mills both taken, but the recumbent bikes are free. I pedal while reading my emails and the online forums.

When 20 minutes is up, I plop myself down on a Mat for a stretch. After two dozen Dive Bomber Push Ups, I do a few Plank Push Ups as per a video I viewed yesterday. Frankly, I'm not impressed. I think just holding the plank for 60 seconds is much harder than getting up and down on your elbows. My abs are a little tired from yesterday's crunch festival so I skip them today, but I do a full lower back stretch. The gym scale reads 111.4 lbs and I'm good with it. I didn't bring my high protein Ensure today, substituting a Quest bar instead. It's okay. I think I prefer the beverage. Tomorrow I can use my Happy Birthday from Gold's Gym postcard to get a free protein shake, and 15% off apparel. Last year I used it towards a new pair of neoprene grips. I'll probably get a new pair again.

Cardio Thursday

20 min Precor elliptical: 17 min HIIT 45 sec On / 75 sec Off + 3 min Steady-State = 1.99 miles

Cage Stretch

Nexersys 5 rounds Beginner Follow Me Avatar
  Accuracy 81% / Strikes 103% / Average Power 134%

Nexersys 9 rounds Intermediate Follow Me Avatar
  Accuracy 83% / Strikes 103% / Average Power 107%

20 min LifeFitness recumbent bike = 2.27 miles

Mat Stretch with 2 x 12 DBPUs and 10 plank push ups; lower and upper back stretch, etc

photos for actual stats:

Back Day Interference

I suspect that my Back Day Workout is having a negative effect on the Leg Day Workout that follows the next day. My lower back felt tired today, probably a combination of sets of Reverse Grip BB Rows and those Seated Lower Back Extensions. It didn't keep me from a good cardio jog on the elliptical: 20 minutes and 2 miles. But I couldn't get on the Smith machine (and the Squat rack was busy, not that I'm tempted to try it again) because a new guy was doing Inclined Presses on it.

I killed a little time chatting with B. I told her I didn't care about moving heavy weights on the Squat, or going deep because honestly, I didn't want to buy new pants. "But how can you not be buying new clothes with all the size you've put on?" I'm assuming she's referring to upper body. Shirts and tops don't matter to me because I wear them loose and baggy anyway. Heck, my favorite shirt is a boy's XL flannel button-down. It's the pants I care about. "What about those calves?" She's always been envious of my calves. "I don't work my calves," I told her but she remained skeptical. "If I worked them I'd never be able to wear winter boots, and I'm a hard to fit size with small wide feet." "Oh, I know all about hard to fit sizes," she replies. She has a lot of issues with her feet, although hers are bigger than mine.

I tell her that I'm starting to pop out of my size medium sports bras, and buying the next size up will depend on whether they're made for large busty women. Neither of us is particularly endowed, but if she's an A, then I'm a triple-A. Still, she's got a narrower frame, a smaller back and chest. But I lift a lot heavier than she does, and I outweigh her by 10-12 lbs even if she's got an inch on my height. However, she can Squat. In the Squat rack. She talks about going deep and I smile, because she's got much smaller legs than I have. I don't need the size. Heck, I'm perfectly happy with my legs the way they are. Except maybe I could use a bit more leg bicep just to even out the leg profile.

Flite Hack-Power Squat

I give up on the Smith machine and look at the two hack squat machines next to the leg press. One machine immediately looks too big for me, but the other one can probably be adjusted for someone of my height. I look around but don't see anyone I want to ask so I trot back to the front desk. They have new people there, but it's clear that they have no idea how anything works. K pops up and shows me how to adjust the Flite Hack/Power Squat machine. "I used to get nauseous on this thing," she confides. I'm surprised. I do a set of 20 reps. There's definitely a weight to this, even unloaded, but I can't quite determine how much it is, other than being heavier than a plain bar (45 lbs). Then I turn around and do a set of "power squats". Then another set of Hack Squats. Then Power Squats. I feel it in my quads and glutes, and a little in my knees. Later, when I get home, I try to find out how much wieght an unloaded Flite brand Hack Squat is, but the best I can get is 75 lbs for a different brand machine.

The Smith machine is finally clear but I don't feel like doing Smith Squats anymore. Instead, I set up for Stiff-Legged Dead Lifts. At least until I hit 140 lbs (assuming the bar is 30 lbs here). Then I'll only go to mid-shin to preserve my lower back. Still, I'm picking the bar up from the ground and lowering it completely at the end of the set because I'm standing on a Step platform. My lower back feels really tired and to be safe, I only do one set at 140 and then only one set at 150 lbs. I make a note to move my Leg Day Workout to either Thursday or Friday in order to give myself more recuperation time. As much as I like front-loading my heavy workouts at the beginning of the week, it's becoming counter-productive as the weights get heavier. And I don't want to risk injury.

Next are Seated Leg Extensions and Seated Leg Curls. I stick to my routine. The Leg Extensions feel easier than they did last week. Odd. The Leg Curls are just as uncomfortable as last week, and that's basically because I'm not big enough for the machine. My upper back is pressed against the seat, but my hips are slid forward just so I can get my feet over the ankle bar. So I'm at an angle instead of sitting straight up. A big dictionary against the seat back would probably help but I have no chance of finding that at the gym.

The Torso Twist is again in use so I clamber up to the Step Mill for 20 minutes. By the time I get down, the Torso Twist is free. What I don't understand is how people completely ignore problems, expecting the staff to know things by, I don't know, mind-reading perhaps. For example, the paper towel rack is empty on the cardio platform. While I was on the Step Machine, I saw several people walk up to it, see it was empty and then walk away to find another dispenser. No one goes to the desk to tell the staff to replace the paper towels. The Torso Twist machine is too close to the carpeted wall, and when doing the Right side rotation, the machine actually scrapes against the raised cardio platform. I've seen a good half dozen people use this machine today. No one says anything to the desk staff. Except me. Because I'm a big pain. And my OCD wants things to be set up correctly. I finish up by doing a few sets of crunches, and knee to elbow crunches. I really hate them, but probably not as much as I hate planks, which I skip today.

The gym scale reads 111.8 lbs. I'm pleased. I'm also so hungry I could eat my arm, but I wait until I get home to fix myself a protein shake. I bought a box of berry-flavored Quest bars (20gm protein) as well, just to check them out because I'm always looking for something good to keep in my bag. Reviewers state that they're best when gently nuked for a few seconds to warm them up. They taste pretty decent. I get gas at the BP station that I normally avoid like the plague because his gas price (unchanged for months now at $3.79/gal cash or credit) is now actually cheaper than the cheap gas station in my town, which now charges $3.77 cash and $3.87 credit. It's not just the gas price that's made me avoid this station, it's the slimey middle-eastern man behind the counter who thinks it's okay for him to ask me personal questions because I'm an Asian woman. I use a credit card today and never have to go inside to complete my transaction. Just the way I like it.

Leg Day Workout

20 min cardio Precor elliptical = 2,03 miles

Cage Stretch (no kicks or side stretches)

Flite Hack/Power Squat
unloaded x 20 reps facing forward
unloaded x 20 reps facing backward
unloaded x 20 reps facing forward
unloaded x 20 reps facing backward

Smith Machine SLDL
12x30 lbs (bar)
12x80 lbs
10x100 lbs
8x120 lbs

Smith Machine RDL
8x140 lbs
8x150 lbs

Seated Leg Extension
12x90 lbs
12x105 lbs
12x120 lbs
12x135 lbs

Seated Leg Curl
12x75 lbs
3x12x90 lbs

20 min Matrix Step Mill = 1008 steps

Torso Twist Machine
2x25x50 lbs

50 Crunches
50 Knee to Elbow Crunches
80 Crunches (meant to do 75 and got carried away)
50 Knee to Elbow Crunches

Reaching Limits?

Today was Back Day, and because I didn't do any HIIT cardio yesterday, I did some today. Not a lot. About 15 minutes of 45 seconds On / 75 seconds Jog and then 5 minutes of steady state although my pace gradually crept from 160 Strides Per Minute to just over 200 by the time the session was over. I logged in 2 miles so I'm pretty happy with that. I see K in the locker room this morning as she's just on her way out. "Are you sore?" she asks me. I'm hardly ever sore so "No". Those Rip Crushers had me sore for a few days last week though, but as difficult as they were this past Friday, I didn't notice any soreness over the weekend.

My back feels better today so I'm ready to tackle those Reverse Grip BB Rows. I have to check my Jefit app because I never exactly remember how much I've done or for how many reps. Yep, technology is making my brain lazy. Kidding. My right wrist twinges at 95 lbs so I'm quick to put my VGs on for the next set at 115. It feels okay. Moment of truth when I plop on the last pair of 5s, bringing the total to 145 lbs. It's heavy but I can manage a full set although I notice that my left side seems to be pulling higher in the row. It's odd and I have to consciously adjust while staring into the mirror. In between sets, I notice women waiting for the BodyPump class to end. Some of them are trying not to stare. I'm trying not to smirk.

I know I could pull all those plates off and substitute a 45 and a fiver. It would raise the bar to just under my knees instead of mid-shin. That might make it easier to pull into position if I go heavier. Right now I'm pretty satisfied to stay at 145 for a while. Maybe work up to doing more sets. My left hip also feels a bit tweaked and I think that has to do with the left side pulling higher. I do three sets and then, just for fun, I drop down to 115 lbs and knock out 20 reps. I'm just hoping I haven't screwed myself for the One-Arm DB Rows.

A woman who regularly works out with one of the staff trainers is exercising in the corner of the DB area. They're out of the way, but also right in front of the DB rack. I don't want to waste my energy warming up with anything less than 55 lbs. They see me waiting and move gallantly out of the way, assuming that I want access to the beauty bells on the rack perpendicular to the heavy stuff. A wee bit of surprise when I grab the 55. I get my set done, return it and grab the next one up the rack until I get to 65. This is still godawful heavy and I need two hands to carry it to my bench. Last week I got sets of 6 so I want to do better by at least a rep. They're not pretty but they are Rows that kiss the floor, and I can bring up to just tap the side of my chest. Most of the time. Until I get tired.

I'm fairly satisfied since these were my two big heavy movements today and I did HIIT cardio beforehand. The rest is filler: Lower Back Extension machine and Close Grip (Neutral) Lat Pull Downs. I only plan to do three sets on the Lower Back at my max weight of 180 lbs so I just do as many reps as I can which turns out to be 15 reps per set. I can't go heavier without compromising my form so maybe I'll just add sets. The Lat Pull Downs always tweak my elbows so I move slowly and give myself plenty of rest between sets. Today my right knee is also bothering me, but only when I lean on the lap pad, or hook my legs under it, normally the right leg leading. Odd aches and pains. I use my left leg to lead instead and keep my right tucked behind it when I pull down.

I never get to use the Torso Twist machine today. There's always someone on it. Instead I chat briefly with D, do a Cage Stretch and then 20 minutes on the Step Mill. The gym scale reads 112.4 lbs and I'm fairly happy about the consistency. I may have reached my limits on my four back exercises but I don't mind doing reps. I just need to adjust my mindset.

Tuesday Back Workout

15 min HIIT: 45 sec run / 75 sec jog + 5 min Steady-State = 20:10 min cardio = 2.00 miles

Reverse Grip BB Rows
12xbar (45 lbs)
12x95 lbs
12x115 lbs
12x135 lbs
3x12x145 lbs PR +2sets & +reps Yay!
20x115 lbs

One-Arm DB Rows
12x55 lbs
10x60 lbs
8, 8, 7 x 65 lbs +2, +2, +1 rep Yay!

Seated Lower Back Extension Machine
3x15x180 lbs

Close (Neutral) Grip Lat Pull Down
12x90 lbs
10x105 lbs
8x120 lbs
3x6x135 lbs +set Yay!

Cage Stretch
20:12 min:sec Matrix Step Mill = 1006 steps