Slipping Into Old Habits

It's ironic that I have better workouts under suboptimal conditions, i.e., I didn't get enough sleep and it's bitterly cold outside. I give myself every excuse for doing poorly on the elliptical and still rack up decent (for me) mileage. The HR monitor goes a bit crazy, but I'm not all that concerned anymore. I did skip yesterday to get stuff done at home. Taking a day off here and there is good for recovery.

Pullups feel stronger and easier the second time around in spite of my hesitation. I had planned to do them at the end, after Walking Lunges and Seated Leg Curls. The Wraith King (whom I'm sure is a very nice man in real life) is doing a set and I hate to sit around, cooling off. So I get to the Stretch Cage a bit sooner and still mildly out of breath from the Lunges. My success in one more rep tempts me to consider adding a third set to Friday's workout. It's just like me adding 10 more reps to the two sets of 20 during pushups. Sneaky.

The outside heel of my right foot is still sore. I keep delaying any attempt at a Pistol Squat until I feel my feet are up to the challenge. It wasn't that long ago that I used to do 8-12 for each leg. Okay, it's been a few years, but not 20 or 30, when I would've been considered in my prime. But being dragged by puppies twice a day is a workout unto its own. I consider that a whole-body exercise.

Another Frigid Cardio Friday + Legs

30 min elliptical + 5cd
Program Intervals
Miles 2.94
Calories 330
HR 137-205 (90)

Cage Stretch
HGPU 23

Elbow Plank 60s
Crunches 60
Sideway Scissors 60
Crunches 60
Bicycles 60
Bird Dogs 2 x 60s
PushUps 50

20 Step Mill
Level 4
Calories 132
Total steps 869
Floors 54
HR 122

Walking Lunges
31+30=61

HGPU 24

1-Leg Seated Leg Curls
15lbs x 12
30 x 12
35 x 12
40 x 12

Mat Stretch

Back to the Back

The dreary drizzle seemed to have kept a lot of people home this morning. Mid-week is usually busy as a lot of folks adhere to a 3x weekly schedule, which means Tuesdays and Thursdays (off days) are normally quieter. Perhaps everyone's caught on now? I still get on the desired elliptical and pedal hard for 35 minutes, usually averaging anywhere from 160 to 180 SPMs (strides per minute). If I were doing Intervals, I'd aim for 190-200+ for 60 seconds before dropping to 160-180 for the next 60, and then 120-130 for the last two minutes before starting all over again.

Just as I approach the Stretch Cage, a senior regular clambers in. These guys take forever to do anything so I don't stick around and wait. I'll come back after I knock out Core in the Aerobic Room. The floppy skinny woman is already there, doing haphazard variations of arm exercises with 5 lb plates and plastic dumbbells. It's not the exercises that I object to, but the fact that she does about 5 or 6 reps while walking backward and forward, and her form is awful. I'm not sure what she's trying to accomplish.

I skip the Sideways Scissors today: they're making my tailbone raw from the friction of rubbing against my sport pants seams. I know you're supposed to place your hands under your butt for cushioning, but my small, boney hands go numb and painful doing that. I also skip Side Planks. My right foot is still feeling bruised and side planks are harder on my feet than any other part of my body. I do pushups and count to 20, then count to 20 again, then count to 10 just because I can. Okay, I'm a little winded at 50.

When I return to the gym area, I see that the Cage is vacant so I do my stretches and pullups. I hate doing things out of order because I worry that the pushups will be so taxing that I'll fail at pullups. Which is silly of course; the exercises impact different muscle groups. Technically, I could call myself done and go home, but today I'm actually going to lift some weights.

I had planned to do Seated Cable Rows first and then focus on Delts like last week, but both cable stations were occupied and I'm not one to share, i.e., you won't see me asking to work in. The Smith machine is vacant. The last person there was doing squats because there's a pad on the bar. There's no bench so I decide to do a few RDLs on a whim. I don't pull more than 100 lbs, but it's been a long time so even that is a bit heavy. At least I can actually hang onto the bar with 100 lbs. If it had been any heavier, I'd be forced to dig my VersaGrips out of my gear bag. I do a few sets of RG BB Rows too.

Now I'm worried I've over-tired my arms before doing Seated Cable Rows. I have a choice of heavy steel close-grip handles, and heavier black steel handles: both stations are empty now. I like the superlight aluminum handles but I'm too lazy to them switch out. I had a lot of trouble getting the carabiner to open last time and my hands are slightly sore today, so I'm not even going to try. Sore hands dog me during my DB supersets as well. I stick to the 20 lb DBs because I don't want to drop the 25s!

Wednesday Back & Bi’s & Delts

30 + 5 cd elliptical
Program 3
Miles 2.96
Calories 335
HR 140-205 (97, 86, 90)

Elbow Plank 60s
Crunches 60/60
Bicycles 60
Bird Dogs 2 x 60s
PushUps 50

Cage Stretch
HGPU 23

Smith RDLs
Bar (30) x 15
80 x 12
100 x 12

Smith RG BB Row
80 lbs x 25 reps x 3 sets

Seated Cable Rows
70 x 12
85 x 12
92.5 x 12

DB Laterals s/s Rev Incl Flys
20 lbs x 12/20 reps x 3 sets

Mat Stretch

Mostly Cardio

I confess there was a moment when I was tempted to drive back home immediately after the school bus came, but I know from experience that I'm actually too awake to venture a decent nap. I went to the gym instead, had my pick of ellipticals, then got on the Step Mill for 20 minutes. Six minutes into the climb, I'm exhausted. Four minutes later, I'm recovered. Weird, right? No pullups or pushups today. Just a cage stretch and then abs in the Aerobic Room.

After a few minutes, I notice someone else at the other end. Usually, it's a woman or two doing calisthenics or something. Today, it's MW (Milk White) a young (college? HS? I can't tell ages!) well-built dude who's been regular for the past several months. He keeps to himself and works out diligently. I'm a little surprised to see him in the Aerobic Room but when there's no class, this room is quiet, spacious and a few degrees cooler than the main section of the gym. In an hour, there will be Zumba followed by Yoga.

My right foot is still sore. It's actually sprained between the bottom of my heel and through the foot to the last three toes. Less painful and debilitating than having an ankle sprain, but annoying nonetheless. I really miss the old "wellies" I used to buy from LLBean. Not rubber, but leather with a low heel, wide round toe, and a molded, single-piece, skid-resistant sole. I wore through several pairs back in the day because I literally lived in them year-round. Except they could never be re-soled. Then LLB stopped carrying them and I've been looking for suitable replacements ever since.

I thought I had them with the Ariat FatBaby boots, but those are now cut narrower, and I've recently discovered that the 1" heel is probably exacerbating my hammertoe tendencies. Ugh. The search for decent footwear continues. And I don't just mean a decent pair of gym shoes. I've got those. I mean boots I can toss on to walk the pups in whatever the weather is whatever time of day.

Rainy Cardio Tuesday

30 min elliptical + 5cd
Program 2
Miles 2.94
Calories 331
HR 157-203 (86, 97, 89)

20 Step Mill
Level 4
Calories 130
Total steps 852
Floors 53
HR 121

Cage Stretch

Elbow Plank 60s
Crunches 60
Sideway Scissors 60
Crunches 60
Bicycles 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Reclining Hero Pose

Routines Are Good

After a whole week off from school and the predawn schedule, today wasn't as hard as I expected. The sun rises earlier and that's a bonus, meaning I no longer have to turn all the yard lights on and wear a headlamp to take the pups out with my sleepwalking son. Temps will peak in the 50s this afternoon and then drop as rain enters the forecast. It's still technically winter, but it doesn't feel like it.

I'm on the favored elliptical for 35 minutes, then some stretching, a few pullups and then abdominal exercises in the Aerobic Room. I can't resist doing pushups until I feel taxed, and that turns out to be 40, or me counting to 20 twice. I could leave at this point, having covered most of my exercise bases.

The Smith is in use, which is no surprise since it is Monday. The other adjustable bench is open flat and being used by a newbie woman. I hate it when people use equipment they don't need. She should use one of the flat benches, but she either doesn't know any better or doesn't care. I use the Breaker Inclined Bench for some light presses before flipping myself over for the Reverse Inclined Flys portion of the DB superset.

It's at this point that my earbuds tell me that the battery is low. Ugh. This pair has lasted about 2 years now so I'm not surprised that the battery is a bit wonky. The tiny red diode never lit up when I plugged it in over the weekend. Apparently, it didn't charge. Luckily, I always keep spare (albeit corded) earbuds in my gear bag, so I connect those and thread the cord under my tank. I also can't keep my iPod in my bag; it has to clip to my waistband now. At least I still have tunes.

I'm annoyed enough to power through the heavy sets of DB shoulder work. Putting inconveniences to good use! Afterward, I do a few sets of Rip Skulls and then stretch. My ankle is a bit bruised from the weekend when I had to walk both pups simultaneously because my son and husband were away. (One pup wanted to chase squirrels while the other needs to do a waggle dance before voiding, twisting me all about.) I'm glad I outweigh the pups, although not by that much.

There was a Scout event this Saturday where my son proved himself a Ninja Warrior by scaling a 12-foot warped wall (and if there'd been ceiling room, he would've muscled up like he did on the 9-foot wall). Several Scouts are taller than he is but lack upper body strength. He also scaled a tower and made the leap to a floating body bag (the type you punch) several feet up in the air. My husband showed me the videos and I'm immensely proud. I like to think it's good genetics.

Back to School Monday Push

30 elliptical + 5cd

Program 1

Miles 2.93

Calories 329

HR 163-207 (96)

Cage Stretch

HGPU 23

Elbow Plank 60s

Horizontal Scissors 60

Crunches 60/60

Bicycles 60

Bird Dogs 2 x 60s

Pushups 40

Breaker Inclined Press

Bar (45) x 15

55 x 15

65 x 20, 20, 20

DB Laterals s/s Rev Inclined Flys

20 lbs x 12/20 reps x 3 sets

20/25 lbs x 12/20 x 3 sets

Rip Skulls

40 x 12, 12, 10

Mat Stretch

Is It Really Leg Day?

Although most hardcore lifters don't count cardio as a leg workout, I do. But then again, I'm not looking to gain size or even strength. I don't consider myself weak by any means and the only thing squats do is make my butt and thighs bigger. That is something I definitely don't need. What I do need is cardio endurance, not for any race, but for everyday life. So, in spite of all the advice to do cardio after weights, I do all my cardio beforehand.

Of course, Walking Lunges and 2:1 Seated Leg Curls might not really count for much in a Leg Day workout. But coupled with 35 minutes on the elliptical and 20 minutes on the Step Mill, those two movements help me complete a more balanced routine.

I get to the gym too late to access the Aerobic Room. There's Zumba followed by a yoga class. I do my core exercises in the stretch area. The treadmills are crowded, probably because 17F is too cold to go for a run no matter how sunny it is. The lunch crowd is in and out super quick but I see a few regulars. One overly large woman seems upset to see me, I suspect because I'm a lot more intimidating seated at the Leg Curl wearing workout gear. She's only seen me in the locker room in street clothes. The gym itself is a whole 'nother world.

Another Frigid Cardio Friday + Legs

30 min elliptical + 5cd
Program 3
Miles 2.96
Calories 334
HR 165-205 (86, 93, 87)

Cage Stretch
HGPU 23

Elbow Plank 60s
Crunches 60
Sideway Scissors 60
Crunches 60
Bicycles 60
Bird Dogs 2 x 60s
PushUps 40

20 Step Mill
Level 4
Calories 126
Total steps 826
Floors 51
HR 126

Walking Lunges
30+30=60

2:1 Seated Leg Curls
15lbs x 15
30 x 12
35 x 12
40 x 12

HGPU 23

Mat Stretch

Loss For A Word

The difference between the gym in the morning and the gym at noon is humidity and temperature. I'm busting a sweat after just a few moments on the elliptical. The gym is noticeably warmer after the morning crowd has exited. I'm not sure I like it but since my son and I are sleeping a few hours later this week, it is what it is. I'm planning to take the pups to the park again tomorrow which means I'm probably not going to the gym. So today is a combo day: some cardio, core, stretching, and a mix of weight lifting.

The only thing I like is seeing some of the regulars who come later in the day. I'm particularly fond of Maroon even though we've never spoken. He's been coming for several years now but still looks like a fair-headed, overgrown kid with a short beard. There are people who are pleasant, respectful, get their workout done and then leave. It helps if they're cute. I'm always a little happier when I see him. And because I don't want to make things weird, I will probably never speak to him. Sometimes, it is just better to admire from afar. When things get weird, people stress and then perhaps they avoid. I don't know the word for a person who makes the day a little brighter. If anyone has a suggestion, leave it in the comments section!

I start with Seated Cable Rows because it is the only back exercise I'm doing today. To make up for a low number of sets, I do three at the heaviest weight today. I could go to 100 lbs but I wouldn't do 12 reps. Doing fewer reps signifies to me that this might be considered heavy enough to raise my IOPs, something I'm trying to avoid.

The Smith is available so I do Inclined Benching. The unweighted bar seems shaky in the track, steadier once I put a few light plates on. Three sets of 25 reps isn't all that taxing. I've pulled back on the heavy sets for the DB Lateral superset with Reverse Inclined Flys. My right front shoulder twinges until it's properly warmed up, so theoretically I could do 3 more sets at 25 lbs, but I would rather do 3 sets of Rip Skulls and then finish with a Mat Stretch.

Combo Wednesday Back & Shoulders

30 + 5 cd elliptical
Program 2
Miles 2.98
Calories 337
HR 143-194 (108, 96, 89)

Cage Stretch

Elbow Plank 60s
Crunches 60/60
Bicycles 60
Bird Dogs 2 x 60s
PushUps 30

Seated Cable Rows
70 x 12
85 x 12
92.5 x 12, 12, 12

Smith Inclined Press
Bar (30) x 15
50 x 15
70 x 25, 25, 25

DB Laterals s/s Rev Incl Flys
(Rt anterior delt)
20 lbs x 12/20 reps x 3 sets

Rip Skulls
40 lbs x 12, 10, 11

Mat Stretch
Reclining Hero pose

Dragged by Sled Dogs

The day got away from me yesterday so I never made it to the gym. I did, however, get my son to help me coerce our two rescue pups into my car, forcibly secure their harnesses to the rear seatbelts and drive us all to the local park. It's close enough to walk at just a 1/4 mile, but the lack of sidewalks and shoulders means that the walk is dangerous, especially with dogs who don't understand how to behave on a leash. And, because school is out this week and it was ridiculously sunny and mild (43F), there were kids, people, and dogs everywhere.

The pups were frantic to exit the car once we stopped. The dog park itself was mostly empty except for one large man and his two large dogs who were rough-housing. I didn't want to take the chance with our skittish unpredictable pups. We walked through the park itself, or rather, I was dragged through every path and trail by a dog frantic not to be there. In spite of the martingale collar. At least he wasn't wheezing. But he wasn't slowing down either. My son had the other pup, who once he relieved himself, at least took the time to sniff and look at all the activity. Both were just as difficult to get back in the car and seatbelt when it was time to leave. At least they slept well last night.

Today it's raining so we just did regular walks through our neighborhood, which also entails being dragged up and down our hilly roads. The pup's tail usually curls over his back, a throwback to the Spitz-breed dogs (which apparently include corgis and Siberian huskies). At the park, it was down the entire time. We will have to try this again. And again. Until they are used to going for rides. And being in new places. It's a good thing I'm a lot stronger than I look.

I've promised my son that we can see the film 1917 this afternoon (trailer below) so I can't tarry at the gym. I knock out time on the elliptical, and then the Step Mill. I'm pleased to see that the second machine has been fixed! Then the Stretch Cage where I knock out my pull-ups. It should've been easier, but then again, it's been 3 days since last I did them. If too much time elapses, then I do lose a tiny bit of strength here.

The Aerobic Room is empty save for two middle-aged women I've never seen before. They are consulting pads of paper and spend more time in discussion than actually performing any sort of exercise. But that's to be expected when trying something so new and daunting. I finish my Core movements with the Reclining Hero Pose and then I'm off to shower.

In the locker room, an older lady greets me with pleasant surprise. It's Grand Dame. I haven't seen her in at least a year. She remarks that she thought something had happened to me since she stopped seeing me. No, I tell her, it's that my son's school bus comes early now so I come to the gym early now. I didn't recognize her because her hair is different. She leans in to whisper that since she hurt her arm and can't fix her hair anymore this is a wig. I tell her it looks really nice.

Grand Dame has a wonderful smile and beautiful sparkling blue eyes. She's the lady who told the trainer years ago when she first arrived that she wanted to work out like me, and he had to steer her away to a program less taxing. She must be in her 80s at least. I'm hoping to look as good when I get that old! But I won't lie. I think I'm doing good for pushing 60.

Cardio Tuesday

30 min elliptical + 5cd
Program 1
Miles 2.95
Calories 333
HR 152-198 (95, 90, 85)

20 Step Mill
Level 4
Calories 134
Total steps 890
Floors 55
HR 165

Cage Stretch
HGPU 23

Elbow Plank 60s
Crunches 60
Sideway Scissors 60
Crunches 60
Bicycles 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Reclining Hero Pose



The trailer for 1917, an epic film definitely worth watching...

Adaptation

It's true: do anything long enough and your body adapts. I'm not a morning person but I've adjusted my routine to include time to feed and walk the puppers. I have an alarm set but often I'm awake (annoyingly) before the sound of chirping birds fills the bedroom. My abs aren't really sore from the core exercises I do 5 days out of 7 (no exercising whatsoever on weekends unless you count dog walks and trudging through state parks during Scouting events) and I even look forward to the cardio warmup when I arrive at the gym.

I won't lie: the backs of my thighs are sore. Not horribly but enough for me to notice when I'm pedaling on the elliptical, or doing stretches at the Cage or on the Mat. Soreness is something to work through, not a reason to sit like a spud. It's a stale excuse that gets re-used countless times in the locker room, mostly by middle-aged women who have already mentally aged themselves into frailty.

I was worried I'd screwed up my stats for this morning's cardio because my fingers fumbled the volume switch on my earbuds and caused my tunes to pause. There was no way to restart the music without climbing off the elliptical to fish the iPod out of my gear bag (tucked under the front of the machine) to manually hit the start button. Ugh. Luckily, the elliptical's programming allows for short pauses. It just tells you to pedal faster. On other machines, like the Step Mill, you actually can't pause. You have to stop. And then you lose all your data. Ugh.

Sweat has been leaking into the earbuds too, causing them to behave erratically with static. I hope they don't short out since the most vulnerable part of these inexpensive ($20) items is the power port, which is made "sweat-proof" with a tiny rubber flap. It's sweat that killed all my previous iPods. This relic is stashed safely in a bag full of lifting gloves and grip pads. I can't imagine using my phone for tunes. The battery life is already suspect because it's an old iPhone 6Plus, and using it to port music will just shorten it exponentially.

Friday is no long Cardio Friday for me since I only do one cardio exercise. It's the same as Monday and Wednesday except that I do a few leg movements instead of pushing or pulling weights. Two sets of pullups and a set of pushups seem to be working for me so far. I'm not confident enough to attempt Pistol Squats yet. I remember my quads clenching painfully the last time I tried, but now since I'm able to do a Reclining Hero Pose (some might say the ultimate quad stretch), that might not be an issue. The body adapts!

Frigid Friday and Legs

30 min elliptical + 5cd
Program 3
Miles 2.93
Calories 330
HR 153-192 (89)

Cage Stretch
HGPU 23

Elbow Plank 60s
Crunches 60
Sideway Scissors 60
Crunches 60
Bicycles 60
Bird Dogs 2 x 60s
Push Ups 30

Walking Lunges
30+30=60

2:1 Seated Leg Curls
15lbs x 15
30 x 12
35 x 12
40 x 12

HGPU 23

Mat Stretch

Yep, Forgot to Post a Header for This

I've periodically thought about monastic life although monasteries and convents are having a hard time financially. Some have managed to create popular products to generate income, like beer (Trappist), wine (New Clairvaux) or dogs (New Skete). I'm fairly certain that a simple life of chores and hard work, without much speaking, would be fine.

Some people, on the other hand, can't go more than a minute or two without uttering some sort of noise. Not even words, just sighs and moans, for no apparent reason. I suspect it's an unconscious demand for attention. Today, in the space of 4 minutes, I counted 5 loud sighs, grunts and moans from B when she walked into the locker room. This persisted until someone greeted her. I have no desire whatsoever to engage in conversation early in the morning. I have less desire to overhear conversations that leak through my earbuds.

Three old men are chattering loudly on the stationary bikes in front of the ellipticals. I choose the 4th machine, the one farthest from the noise. While this particular machine only clunks during low revolutions (slow pedaling) unlike the third machine, it also doesn't register a heart rate at all. Which is just as well considering that they all seem to be wonky.

The Intervals program is deceptive. Even though I slow down every two minutes out of four, I seem to have burned slightly more calories and achieved better mileage for the same amount of time compared to other programs. I'm drenched when I'm done. There's been a steady stream of people on the lone Step Mill since I do my Cage Stretch and then disappear into the Aerobic Room for my Core exercises.

I'm not sore anymore from the ab work, but I have to be careful not to rub a raw spot into my tailbone when doing Sideway Scissors or Bicycles. The seams to my sport pants can be really abrasive. Tags I can cut off although I keep forgetting to remove the tags inside my lifting gloves. Maybe I'll do that right after I finish posting this. When I leave the Aerobic Room, the Step Mill is vacant so I'm able to do my 20 minutes. I won't lie. It made me sweaty and tired but there was no way I was going to drape myself over the console like everyone else.

All throughout the day, my right index finger has been threatening to spasm at the last joint right before my fingertip. This has never occurred before so I'm a bit concerned. It's my right foot that has those recalcitrant hammertoes, with shortened tendons causing me problems. I do periodically stretch out my fingers and toes when I can.

In the locker room, I see a woman, a regular, with huge ugly blisters at the base of her neck. "What's happened to your neck?" I ask her. "I had melanoma and the surgery didn't get it all, so I have to apply this cream for 16 weeks, and that's the side effect." She covers it with a gauze pad and tapes that to the back of her neck. She explains that she used to love sunbathing and tanning beds but now she regrets it. She's fair-skinned and blondish with an Irish brogue. I don't know if the hair is natural or not because she's a hairdresser. "Well, at least it's not on my face!" Since it's winter, she can cover it with a scarf or her hair. I feel relatively blessed to only have an ugly, nailless big toe and no signs of cancer.


Another Cardio Thursday

30 min elliptical + 5cd
Program Intervals
Miles 2.93
Calories 330
HR n/a machine #4

Cage Stretch

Elbow Plank 60s
Crunches 60
Sideway Scissors 60
Crunches 60
Bicycles 60
Side Planks 2 x 60s
Bird Dogs 2 x 60s

20 Step Mill
Level 4
Calories 133
Total steps 885
Floors 55
HR 107

Mat Stretch