Just Because You Can, Doesn't Mean You Should

My hubs showed me a new app he installed on his phone. It's a sleep tracker that's suppose to help you get better, more restful sleep. Because just taking ZMA isn't enough. And not drinking any caffeine at all also isn't an option. The app is called Sleep Cycle, and comes with an alarm that's programmed to wake you at the optimal time, after your deep sleep, and hopefully, just as you're starting to rouse. I got the free version. The deluxe version is only $1.99 per year, but I'm not entirely convinced of it's worthiness to make an actual purchase yet. I tried the sleep app last night and it showed me two periods of deep sleep, and an odd period of being awake at 2 am that I can't actually recall. Maybe it got me confused with the dog, because he snores pretty loudly. I'll have to give it a week before the app can finalize an analysis of my sleep. Okay, I can do that.

Because I'm hunting for all sorts of paperwork this morning, I'm late to the gym, arriving around 10:45 and not actually working out until after 11 am. Which makes leaving the gym at 1:30 pm not quite so bad. Most people leave because they have to go back to work, or because they'd rather be doing something else. I could actually stay at the gym for several hours keeping myself busy and amused, and not really feeling tired until I get home. By then I'm famished. I drink the absolute last bottle of Ensure High Protein shake I find in the fridge. It has a Best By Date of mid September, but I don't put much stock in those numbers. It tastes fine, and I use it to wash down the fish oil, vitamin D, and calcium citrate that I try to take daily.

Before I left the gym, a young woman came in to fix her hair, and then re-tie her sneakers. But instead of sitting down and crossing her leg, or putting her foot on the bench, she plops her foot on the counter in front of the mirror. This is the counter that contains hair dryers, tissue boxes and hair brushes. It is most assuredly NOT for clod feet. My grandmother would've said, "Where you raised in a barn?!" but I have a different approach. I asked, "Do you wear those shoes outside?", and the girl said a bit sheepishly, "Yes." Whereupon I said, "Then take them off the counter." Good grief, do people really need to be told these things?

I had a decent workout today, but not great. I didn't make 7 miles but I did over 6. I managed two sets of Hammer Grip Pull Ups without hurting myself, or my gall bladder. Yaaaay! Doing pull ups makes me tired enough that I decide to start with Regular Push Ups, and I can only get to rep 75. I did all my sets of Push Ups and Planks, and then DB Lateral Raises superset with DB Reverse Flyes and upped the weight for the last sets. Upped the reps for the very last set. Did a full Mat Stretch, and Pistol Squats. And apparently, put on 3 lbs over the Thanksgiving Holiday weekend. The gym scale reads 110 lbs. Okay, probably not a good idea to put on weight before you go on vacation, but since that's not happening until next Saturday, I have a few days to work on this. Of course, I'm working Wednesday and Thursday this week as well. And having lunch with a friend on Friday. But it'll all sort itself out.

Monday Workout
(6.76 miles total cardio)

Exercise Name

1RM

Lifting Logs

 

Cross Trainer

 

N/A

 

Calorie :   141 CAL
Distance: 4.13 mile
Speed :    8.26 mph
Duration : 00:30:02

 

Hammer Grip Pull Up

 

165

 

Set 1 : 110x15

 

Regular Push Up

 

75

 

Set 1 : 75 Lap/Rep

 

Straight/Elbow Plank

 

N/A

 

Set 1 : 00:00:30
Set 2 : 00:00:30
Set 3 : 00:00:30
Set 4 : 00:00:30

 

Diamond Push Up

 

45

 

Set 1 : 45 Lap/Rep

 

Bird Dog Plank

 

N/A

 

Set 1 : 00:00:30
Set 2 : 00:00:30
Set 3 : 00:00:30
Set 4 : 00:00:30

 

Dand Push Up

 

50

 

Set 1 : 50 Lap/Rep

 

Side Plank

 

N/A

 

Set 1 : 00:00:30
Set 2 : 00:00:30
Set 3 : 00:00:30
Set 4 : 00:00:30

 

One Leg Push Up

 

50

 

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep

 

Dumbbell Lateral Raise

 

31.67

 

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12
Set 4 : 25x8
Set 5 : 25x8
Set 6 : 25x8 SuperSet with

 

Dumbbell Reverse Flyes

 

37.5

 

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15
Set 4 : 25x12
Set 5 : 25x12
Set 6 : 25x15

 

Elliptical Training

 

N/A

 

Calorie :   300 CAL
Distance: 2.63 mile
Perf Prgm #1
Duration : 00:30:10

 

Hammer Grip Pull Up

 

165

 

Set 1 : 110x15

 

One Leg Bodyweight Squat

 

146.67

 

Set 1 : 110x10

Post Turkey Friday

I got up late yesterday and my whole household was still asleep. After feeding and walking the dog, I got myself packed and off to the gym. It was crowded for a Friday! But it was an unusually nice day, and I did my usual 10 min warm up, boxed and kicked for 15 rounds, spent 15 min on the Step Mill and then headed home. The gym scale read 109 lbs. Two pounds of festive eating!

I did feel a bit queasy when I woke up. I attribute that to the desserts… there was no way to decline the "napoleon" so I ate around it… we brought blueberry pie and apple pie from Salinger's Orchard. They make the absolutely best pies! My brother's wife commented on the fact that this is the only blueberry pie she's ever had where there's not a lot of syrupy goop inside. Instead, the pie is packed nearly solid with berries. The same is true for their apple pies, but then again, they are an apple and peach orchard farm.

Punching was a bit painful in spite of all the precautions I take with my hands. I've developed a small cyst just outside the first knuckle of my right hand. I've had these before and when I finally excavate them, they turn out to be tiny pellets reminiscent of hard gelatin. Ugh. I'll have to put extra moleskin on before I box again.

From the website: dermnetnz.org/lesions/mucous-cyst.html

There appear to be two variations. The first is a form of focal mucinosis, a condition characterized by abnormal deposits of mucopolysaccharides (mucins) in the skin. Strictly speaking, it shouldn't be called a cyst as it does not have a surrounding capsule, and is better termed a pseudocyst. The other variation arises from extension of the lining of the finger joint and is due to osteoarthritis – a type of ganglion.

Today my son has archery, and then a swim Birthday Party later at the NY Sports Club. My hubs has decided he has better things to do. We did watch Jurassic World, and Guardians of the Galaxy last night, while snacking on cheese and crackers, and kalua pork. The pork is dry though and I slather my serving with homemade BBQ sauce (ketchup, molasses, garlic powder, apple cider vinegar). My hubs tends to pour off the cooking juices, with the intention of skimming the fat once it cools, but the container is still in the fridge with 2 inches of white pork lard on top. Oh well…

He's complaining about needed to change his workout because he's not seeing any progress after a few weeks. But he has started taking apple cider vinegar at night, just to see if it'll help.

Friday's Workout

Exercise Name

1RM

Lifting Logs

 

Elliptical Training

 warm up         

Calorie :   92 CAL
Distance: 0.82 mile
Duration : 00:10:02

 

Kickboxing

 

N/A

 

Lap/Rep :  15 Lap/Rep
Duration : 01:00:00

 

Step Machine

 

N/A

 

Calorie :   103 CAL
Lap/Rep :  43 Lap/Rep
Duration : 00:15:00

photos posted for actual stats

Get Happy

I rushed off to the gym this morning, trying to remember how to drive my car. After over a week of driving the Chrysler 200, I have to relearn my old 2010 Subie Forester. The first thing that needs adjusting is the seat. Seriously. Everyone and their mother is taller than me with longer legs and arms. I adjust the seat, drive the car, then have to adjust the seat again but it's never quite right the first time you  push all the buttons to make the seat higher, closer, recline just at the right angle. Sigh.

School is on Early Dismissal so it will be an abbreviated workout. That's fine with me because my shoulders are still kind of tired. Cardio and maybe some pull ups? My quads are stiff as well. This is going to be fun. I don't make 7 miles today, but I'm past the 5 mile marker so everything's good. Because I haven't done anything that involves pulling heavy weights, the first set of Hammer Grip Pull Ups goes very smoothly. It makes me happy. The GHRs are a bit harder, but I can knock out 12 without having to pause much. What's hard is getting back on the cardio platform for the second leg of cardio. The Performance Program #2 course (which reminds me of a pair of boobs) seems awfully hard today. I haven't taken off my hoodie at all so far, and it's drenched.

I go back to the Cage for a more complete stretch (foot over my head), and finish with another set of Hammer Grip Pull Ups. The last two reps are always the hardest, but that's what I get for making 15-rep sets. The second set of GHRs are also hard, but not impossible. I'm glad when they're done, and I can "relax" on the Mat with some dynamic stretching.

I've barely drunk 1/3 of my water bottle. I tend to sip between sets and today there aren't many sets. The gym scale reads 106.0 even. Okay, that's probably just water loss. I get home just in time to meet my son at the school bus stop. Then we have errands to do… when I finally get a moment later, I check my own scale. It reads 104.8 lbs and 14.2% BF. Hmmmm. Well, I'm not going to feel bad about having seconds tomorrow. Or about the pies we're bringing for dessert.

Happy Thanksgiving! We have a lot to be grateful for :D

Wednesday Workout
(6.42 miles total cardio)

 

Cross Trainer

 

Steady State

 

Calorie :   144 CAL
Distance: 3.84 mile
Speed :    7.63 mph
Duration : 00:30:10

 

Hammer Grip Pull Up

 

165

 

Set 1 : 110x15

 

GHRs

 

12

 

Set 1 : 12 Lap/Rep

 

Elliptical Training

 

#2

 

Calorie :   293 CAL
Distance: 2.58 mile
Speed :    --
Lap/Rep :  --
Duration : 00:30:03

 

Hammer Grip Pull Up

 

165

 

Set 1 : 110x15

 

GHRs

 

12

 

Set 1 : 12 Lap/Rep

 

One Leg Bodyweight Squat

 

146.67

 

Set 1 : 110x10

Repercussions

Sunday I was searching for Cub Scout and Blue & Gold logos to use on the programs and invitations when I inadvertently double-clicked. Immediately a warning siren came on telling me that my browser had been compromised by an AdSpy Virus and that I had to call a special phone number. The browser windows kept multiplying exponentially, and there was no visible phone number. I Force-Quit the browser and tried to run an anti-virus software. It detected problems but no virus. I wasn't sure if I could trust it, so I trashed the browser, and all the affiliated files. Then I had to repair the drive with the Disk Repair utility. Needless to say, I haven't been back to re-install that browser. Instead, I'm on Apple's own Safari, which has its own set of glitches. I miss Firefox. But I don't need my machine going to Defcon 3 just because I clicked on a Cub Scout logo.

Being in Safari means everything looks different in my blog space. It probably looks the same to you, but it's a bit disconcerting for me. Regardless, I'm still posting my workouts, although I'm not sure how much longer I'll continue to do so. This does take up a chunk of time that I could spend elsewhere.

My shoulders and upper back are slightly sore from yesterday. Just sore enough to negatively impact my kickboxing workout today, but not so much that it was ruinous. No, just a bit disappointing, because I have done better in the past. However, I always feel good when I'm done, so it's worth it. I tried to take some tricep selfless but I can't get the lighting right. But the timer helps a lot. However, there's huge amounts of distortion, making me look like I have Popeye arms. It's pretty funny. The only thing funnier are those silly pink kickboxing gloves. The gym scale reads 107.2 lbs today. I remembered to take a tablespoon of ACV last night before bed.

I finally got my car back this afternoon. It smells like paint. Bleah! I do have to say that the rental car had great gas mileage. A full tank (15.9 gal) lasted a entire week of travel, with the Need Fuel warning light coming on only after I'd gotten to the gym this morning. I put $3 of gas into the car just to be safe because there's nothing more embarrassing than running out of gas on your way to return your rental. Apparently the Chrysler 200 is an AWD vehicle, but can disengage the back drive when it's not needed. This is the key to its fuel efficiency. I was just getting used to the Push Button Starter, automatic headlamps and the radio's blaring bass, but I definitely won't miss carrying two sets of keys.


Tuesday's Workout

 

Elliptical Training

 

Warm Up

 

Calorie :   94 CAL
Distance: 0.83 mile
Duration : 00:10:02

 

Kickboxing

 Follow Me Program  

Lap/Rep :  15 Lap/Rep
Duration : 01:00:00

 

Step Machine

 

LISS

 

Calorie :   120 CAL
Distance : --
Speed :    6
Lap/Rep :  51 Lap/Rep
Duration : 00:15:00

 

Seated Flat Bench Leg Pull In

 

50

 

Set 1 : 50 Lap/Rep

 

Crunches

 

50

 

Crunch : 30 Lap/Rep
Bicycle : 50 Lap/Rep
Crunch : 30 Lap/Rep

Photos posted for actual stats: 

5 r Beginner

5 r Intermediate

5 r Advance