Friday, May 9, 2025

Late to the Party

No one to play with
Flash flood warnings started last night and will continue through tomorrow. Sunday promises to be dry though. I might trim my hedges then since all this rain has made everything sprout, bloom and grow like crazy weeds. Literally. It was pouring when I finally left for the gym and I got there a lot later than I had planned. I did manage to get a Precor elliptical although I was prepared to do different cardio if necessary. The big (tall) regular was already pedaling machine #1 so I got on #3. Eventually Wind Breaker showed up, dripping with rain. He got on #4 and I noticed, for the first time, the awful stench of old alcohol, and then manure. He really stank! I don't even want to surmise whether it's a medical condition, but that was gross. I had to pedal with my head turned toward the vacant machine #2, ant least until machine #1 cleared. Then Wind Breaker switched machines. Phew!

I was satisfied with cardio (made it past 2.8) and even pull-ups were good. In spite of the heavy rain, the free weight area wasn't very crowded. I saw a Nautilus bench but it wasn't near any of the weights I planned to use. Instead, I decided to try a different routine and tossed my hoodie onto a basic flat bench. During pull-ups, I had noticed that my right tricep seemed a tad sore. Kind of odd considering I hadn't done anything that would warrant that. 

Claiming the 30 lb solid BB and some DBs enabled me to do my basic tricep routine and intersperse DB lateral raises. Later, I added a few alternating DB curls just for fun. Admittedly, it's been a long time since I've done anything akin to curls and I was vaguely curious about how it would feel. Since my elbows and delts are delicate and sensitive, I use 10 lb DBs to warm up for lateral raises. When I switch up to the 15s, I add three sets of seated DB curls. And because I tend to get bored, I did a set of alternate curls, then a set of hammer curls, and finally, a set of reverse curls. Next time, maybe I won't alternate left and right arms. That would be more difficult, but still allow me to angle my forearms to prevent too much tendon stress. Remember, I have ridiculously tender elbows. No need to give myself tennis elbow or golfer's elbow!

I had the Aerobics Room to myself except for a brief moment when I was moving from push-ups to air squats. A middle-aged fellow comes in, drops a mat and proceeds to do a quick bird dog plank. I'm not sure if he did both sides but it couldn't've been more than a minute a piece for each side. (I've actually never seen a guy do bird dog planks before.) My resistance to doing regular planks is the amount of numbness and tingling that I can bear. My brain tells me that the tingling is nerve damage, which is reversible if not prolonged. But no one actively seeks to do things that lead to tingling and numbness, right?

I did Walking Lunges and did not fall on my face. Yaaay me. I also finished with Wall Sits. That wasn't horrible. All in all, a pretty decent workout so I'm pleased. I'm also quite pleased to have accidentally come across a "new" singer on YouTube. How it happened was quite weird though: I subscribe to a lot of YT channels and they all have ads interspersed in them. Toward the end of one that I was listening to (while reading an article on my phone), I was suddenly aware of a wildly happy tune. I thought it was a commercial and I looked up to see a guy dancing around in a mall with his phone in one hand and a beverage in the other. Like one of those old Apple ads. It cheered me up and I waited to see what product it was selling. It ended and then the program I had been listening to continued. I scrolled back and that mall dancing video was nowhere. 

Searching Google, I eventually stumbled across something called Role Model. I had to scroll through several screen shots to find the vid I was looking for. Then I discovered he was a kid (27 years old) named Tucker Pillsbury who has been performing since before the pandemic and now has sold out shows. I think he's playing MSG in July! What the actual fuck?! I watched a bunch of his music vids and I can honestly say he reminds me mostly of Jason Mraz with a tiny bit of Alex Benjamin. The video titled Scumbag has an unconventional sweetness with a delirious energy. It's one of my favorites so far because I can't help but smile when I watch it. The same goes for the mall dancing one as well. It's kind of how I feel when I'm listening to my tunes at the gym. Really. If I wasn't actually following an exercise routine, I might be dancing with myself. I hope you enjoy it as much as I do. Below: Sally, When the Wine Runs Out


9 May 2025 12:47-2:28
Friday — Cardio et al
Flood Watch! Potassium experiment

Precor elliptical #3
Program 3
Time: 30 + 5 (5584)
Distance: 2.84
Cal: 315
Avg Hr: 157, 205-81
New FB: 41-137

HGPU 19.5!

Skull Crushers/RipSkulls
30 lbs x 24 reps x 3
S/s with
DB Laterals
10 lbs x 15 reps x 1
15 x 15 x 4 sets

DB alt curls straight hammer reverse
15 lbs x 12 reps ea x 3 sets total

20 Hip Bridges (2:09)
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 20x2
Arm rotations 20
Air Squats 25
Walking Lunges 20/19
Neck stretch / Eye yoga
Wall Squat 120 sec



Thursday, May 8, 2025

A Beautiful Morning

My red maple has totally leafed with a huge canopy. The hedges have filled in overnight, and I can smell lilacs in the air. There was no one at the Bark Park so the dogs were disappointed but we go for a quick walk to the adjacent ball field before driving home. It's been quite the season for dandelions and they have ripened overnight as well. Fields of bright yellow buttons are now fluffy white "poofy heads" (what my kid used to call them when he was wee). There are so many poofy heads that the field has a white horizon line. It's all the rain. Not raining today but tomorrow and probably into the coming weekend.

Yesterday I took myself to a matinee showing of The Accountant 2 cuz it was $5 Tuesday at the local cinema. The theater is closing at the end of the month and I'll be sorry to see them go. Word is that the landlord refused to renew their lease after 15 years. The space next to them has been vacant for over a year. (Not sure what the landlord is planning since RiteAid, at the other end of this strip, has announced a second bankruptcy and is closing all their stores.) I quite enjoyed the movie. It might be better than the first one, also with Ben Affleck and Jon Bernthal. I just haven't decided whether to see Thunderbolts* at the cinema, or wait until it streams, which is what I'll do regarding A Minecraft Movie, although that does look like fun. And apparently, the term "chicken jockey" has become a disruptive phrase among school age juveniles.

Because it's a beautiful day, aka not pouring with lightning and high winds, there's hardly anyone inside the gym. I'm a little shocked about the abundant parking, so I guess the Senior class either was sparsely attended or on hiatus. There is, however, a regular on elliptical #1 so I used #3 and that works out fine. I actually manage past 2.8 so I feel pretty good. The pull-ups weren't as good though, but at least I didn't embarrass myself -- to myself cuz I'm the only one who counts, right? So my routine was routine all the way through core and push-ups and air squats and side lunges.

The gym however, has acquired a new machine that staffers were busy assembling. Or rather, one fellow spent a few hours piecing it together, and later, other staffers were trying to figure out how to make it work. I took a few pix and did an online search. Google tells me it might be a Renegade Air Ski with base plate. Other image searches suggest it's a Cascade Raptor Functional trainer. (It does have a Cascade label on it.) Regardless, it uses a flywheel for resistance and it has handles that can be set at different angles. It might be fun to try out...

7 May 2025 12:14-2:30
Wednesday — All Cardio
Beautiful Spring 65°F & Weird New Equipment

Precor elliptical #3
Program 2
Time: 30 + 5 (5526)
Distance: 2.82
Cal: 313
Avg Hr: 159, 190-84
New FB: 44-135

HGPU 18.5

Matrix StairMaster (L) 
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (50-45) / 2 (33-36) / 1 (29)
Steps 432
Floors 27
Cal 65
Hr 117

HGPU 17

Life Fitness X-Trainer #3 
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.24
Cal: 111
Avg Hr: 122-126
(Numb toes)

HGPU 15.5

20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 40 (counted to 20 twice)
Arm rotations 20
Air Squats 25
Side Lunges 10 each side 
Neck stretch / Eye yoga


Friday, May 2, 2025

End of the Week Session

I skipped the past three days so today was difficult cardio-wise. I didn't get anywhere close to 2.8 and my quads were already tired. I can blame fatigue (still not getting to sleep early enough), getting a noxious stomach ailment mid-week, and being knocked down by my bigger dog as he was doing crazy zoomies with another pup at the dog park. He took out one of my knees and I landed on my butt. Luckily most of the dog park is filled with wood chips so the landing was uneventful. The knee recovered and then the one that was spared started to ache intermittently. 

The weather's been crazy with high humidity leading to thunderstorms and sporadic rain makes me spacey. Tuesday night I ate a meal compiled from a bunch of leftovers, and either a component was bad or I ate too much, and suddenly I was ill. Normally a bout of vomiting and all is well. Except this time, being sick left really bad side effects on my face: periorbital petechaie. It's faded somewhat, but still visible. 

Because I have rather difficult skin that isn't very elastic, I worry that the distortions under my eyes will become permanent. This has never happened to me before, and I've been sick plenty of times in my life. But being older means my skin is even drier and less resilient. (My kid once gave himself two black eyes when he got sick at a luau when we were vacationing in Hawaii. We had to take him to the ER just to make sure he didn't have any serious blood diseases!)

It's taken me two days to remember that I can place damp used teabags on my eyes to help soothe them, and potentially reduce the blotchy swollen flesh underneath. Worse case scenario, I've read that hemorrhoid cream works wonders. But that's a last resort.

It's Friday and nearing 80F with cloudy skies and blistering sunshine. The lilacs seemed to have leafed and flowered overnight! The air is perfumed and luscious. Suddenly the red maple in front of the house has a full canopy when just last week there were just little annoying tree flowers raining all over my car. The gym is not crowded and I pedal my program on the elliptical, get a set of pull-ups and then look for an adjustable bench in the free weight area.

Unfortunately, both Nautilus benches are in use but I saw another adjustable bench that I can use, even though my feet don't touch the ground when I sit in it in an angled upright position. So most of my DB Inclined Bench Presses are done with my feet tucked all the way up to my butt, knees bent. Because I'm small enough to sit in a big inclined bench that way. I know where the Nautilus benches are though, so when the one closest to me is suddenly vacant, I grab all my gear and switch benches. Whew. Never mind that I just finished the first heavy set. The next two sets are infinitely easier because the bench is narrower and doesn't sit as high.  

I have the Aerobics Room to myself and it's delightfully frigid. Everything is routine, except the push-ups. Because after a lot of DB presses, well, that's normal. Especially since I've been adding a few reps here and there to the sets of presses and reverse flyes. So 25 is the minimum number of reps, but I find that often I can do more. The only reps that stay consistent are for DB Lateral Raises, because the elbows absolutely will not put up with more weight or more reps. Weakest link and all that... 

Meanwhile, I feel vindicated about preferring ibuprofen over acetaminophen. I like the fact that the former is an anti-inflammatory, and maybe the Tylenol-cyanide tampering scare in the 80s has also influenced me. But I read a recent article about cognitive impacts of these meds, and yes, they are slight, but they seem to be persistent. Click here and here to read about it. 

I started adding bananas back to my diet on a regular basis after reading that it could help lower blood pressure if using less salt isn't working. I've already doubled my dose of hypertension meds and don't want to add a diuretic -- especially since I already drink a lot of water and take frequent bathroom breaks. While I'm not going to add 1-2 bananas a day, I did start eating 1-2 a week, and yes, my home BP machine has recorded lower readings. The only downside is that bananas are binding. As in, if you have the poops, you're told to eat the BRAT diet: bananas, rice, applesauce, toast. So, now I've added low-sodium tomato or vegetable juice back as well, just to counteract the bananas! So far, that seems to be working. (I had stopped drinking tomato juice after the oral surgery cuz stitches and acidic liquids do not go well together.)

Going to a rally tomorrow in the rain with a friend. She's much older than me but remains alert and active. We compare notes about what no one ever tells you before you get old. Thank goodness I don't think I'll ever need a double hip replacement like she had. Or her cousin, who is actually a candidate for that, and she is younger than me. Must be genetics. So as much as I complain about my skin, my glaucoma, my sciatica, I'm happy and lucky that I've never broken any bones, I'm still decently strong, don't really need glasses (1x readers in low light) and the hair isn't graying too fast... Life is okay. And I got my first insect bites of the season, through my pants leg. Of course.

2 May 2025 12:31-2:38
Friday — Cardio et al
Gonna be 80° and Raining

Precor elliptical #1
Program 1
Time: 30 + 5 (5364)
Distance: 2.76
Cal: 303
Avg Hr: 139, 188-74?
New FB: 43-138

HGPU 19

Incl DB Press s/s Lateral Raises s/s Rev Incline Flys
10 lbs x 25/15/25 (1:26);
15 lbs x 25/15/25 (1:32);
20/15/20 x 25, 26,30/15/27, 32, 32 reps
Sets 1 (1:42); 2 (1:51); 3 (2:01)

20 Hip Bridges
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 20x2? Rep33+ was hard
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga
Wall Squat 120 sec



Monday, April 28, 2025

Another Beautiful Spring Day

Leaves and flowers have popped up overnight after a weekend of lightning and sporadic rainstorms. We did go to the park both days, but one of my dogs is more reactive and has issues with dogs who are bigger than he is, especially if they're male, even if the pup is literally a puppy. But an 8-month old well-bred German Shepherd can be bigger than my 64 lb problem child, and although they were friendly at first, after 20 minutes I had to grab my boy by the tail and then the throat just as he got into that "deep throat growl" that signals he's about to go beserk. 

Normally, I can shake him hard and knock the rage out of him. Then he's on the leash until danger of dog fights have passed. The other dog left the park quite quickly, and then my pup relaxed with the remaining dog friends. A bit too much excitement and I'm glad that I'm able to overpower the dog when I need to. I guess when I become old and frail, I'll have to reconsider what kind of dog(s) I'll have.

There's a Senior Class three times a week, so I'm surprised that there aren't a lot of cars in the parking lot when I get there. Of course, school is back in session so the local cinema isn't open today. It was open last Monday when kids were home, and bored. I get on the Precor elliptical and pedal away. It's been 3 days and I'm horribly tired. Lately, I haven't been able to drop off to sleep until 2 AM even if I'm in bed by midnight! But I'm still up at 8, and that's just not enough sleep. It's distressing to read that sleep disturbances could be a sign of cognitive decline! Short sleep (less than 7 hrs) could lead to a build-up of those nasty beta-amyloid and tau proteins. I have to quit watching YouTube videos if I want to sleep...

My cardio is actually good for a Monday. Not quite as good as last Thursday, but better than last Monday. I do okay with pull-ups. I have little control over the speed of the step machine once I set the timer and a rough approximation for the range of the speed. Speed 5 means the machine might be moving at 40 to 50 steps per minute and/or anything in between for however long... so today I get slightly less steps. I also get less mileage on the cross-trainer but that's because I am moving slower, but since I'm happy with the pull-ups, I'm good overall with my exercises for today.

The Aerobics Room is icy cold and refreshing. The routine is routine, although as I started my second set of 20 reps for push-ups, I did momentarily think, "wait, what am I doing?" And then I finish, do air squats, and then side lunges... So happy to be done for today. 

Watched a Ben Affleck movie last night: The Accountant. I'd watched it years ago but barely remembered it. And a sequel will be available soon! Someone at the dog park mentioned how much they like the flick, so I decided to rewatch it. Yeah, it's pretty entertaining. Lately, I've been watching the old series NCIS (as I've mentioned previously) and a newer show, Leverage: Redemption. That show is pretty entertaining, especially Christian Kane, who apparently does a lot of his own stunts and has a martial arts background.

28 April 2025 12:36-2:36
Monday — All Cardio
Beautiful Spring 67°F

Precor elliptical #1
Program 3
Time: 30 + 5 (5582)
Distance: 2.83
Cal: 314
Avg Hr: 159, 188-?
New FB: 44-142

HGPU 19.5

Matrix StairMaster (R)
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (50-45) / 2 (33-36) / 1 (29)
Steps 439
Floors 27
Cal 66
Hr 121

HGPU 19

Life Fitness X-Trainer #3
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.27
Cal: 112
Avg Hr: 127-134

HGPU 15.5

20 Hip Bridges
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 40 (counted to 20 twice)
Arm rotations 20
Air Squats 25
Side Lunges 10 each side (better)
Neck stretch / Eye yoga


Thursday, April 24, 2025

Temp Rise And the Gym Is Empty

It's a bit early in the Spring season for temps to hit the mid 70s. While bright yellow forsythias dot the roadsides, I'm still waiting for the lilacs to bud and bloom, filling the air with their distinctive perfume. Trees have shed their tiny tree flowers. Those pesky eye gnats are out forming swarms that surround your head like a cloud. Even the dogs get bothered by them, enough for them to snap at the air.

Because it's really nice out (not raining!) there's literally no one on the cardio platform except me. Eventually, a few more bodies show up on the treadmill and other equipment. There's maybe half a dozen members in the gym. If I was a runner, I'd be out on the bike trails or in the various park trails. But as a bug magnet, and not a runner, I'm very happy to exercise indoors with the A/C blasting.

I'm able to push enough on the Precor elliptical to get past 2.8 today and that makes me happy. I managed a set of pull-ups as well, even though I've fully planned to push some weights later. There's a few HS kids since it's early afternoon. I don't need the adjustable Nautilus bench because it's going to be a tricep and delt routine. I decided to skip bicep curls because I was worried that they'd be gutted for pull-ups later, like maybe tomorrow. Cuz I'll probably do an abbreviated cardio workout tomorrow, if I make it to the gym.

I have to focus on the rep count when I do the skull crusher-Rip skull combination, and the last reps for the last set definitely got harder. Between sets there were lateral DB raises. More people come into the free weight area. I slip into the Aerobics Room and the a/c is blasting. There's not even a class in there until later in the day! That routine is routine, even with the added push-ups, although I was worried that the triceps would be tired. I got to 40 and did not fall on my face. Have not fallen on my face since I started this. Maybe I should shoot for 50 reps next time? Probably couldn't hurt, right?


It wasn't a cardio day so I ended the routine with an actual 2 minute Wall Sit. And I was able to last the entire 120 seconds. Mostly because I was reading texts from a friend who discovered that a bird had built a nest in the back of her decorative door wreath and she was going to relocate the seasonal decor because now there are eggs in the nest! And a door opening and closing is not the best place for nestlings. We both hope the mama bird won't abandon the nest and eggs now that it's safely out of the traffic lane... 

See the eggs?
Meanwhile, I spotted goldfinches at my feeders yesterday. They don't normally come to my yard. I think they're some sort of family group because I never see just one. Usually it's a grouping of 5 or 6. I'd thought they were more attracted to other types of seeds. I only stock sunflower seeds in my feeders and it's usually house finches, sparrows, chickadees, tufted titmouse, nuthatches, and the occasional woodpecker. 

3 goldfinches
It's too warm to put suet out, and suet tends to attract flocks of starlings. No one appreciates the thug-like behavior of starlings. But the grackles are okay with their shiny purple black plumage and the odd red-winged blackbird that hangs with them. I usually stop the feed during the summer because birds are supposed to be able to fend for themselves at that point, and I don't want any more casualties falling down the wood stove chimney. And that happens during the summer months. Less birds, less likely to have an incident... especially with the little ones, like sparrows.

25 April 2025 12:19-1:59
Thursday — Cardio et al
76°F and the gym is empty!!

Precor elliptical #1
Program 2
Time: 30 + 5 (5592)
Distance: 2.84
Cal: 315
Avg Hr: 153, 182-80
New FB: 46-148

HGPU 18.5

Skull Crushers/Rip Skulls
30 lbs x 24 reps x 4 sets
DB Laterals
10 lbs x 15 reps x 1 (warm up)
15 lbs x 15 x 3 sets

20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 20x2=40 (Oops!)
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga
Wall Squat 120 sec



Monday, April 21, 2025

And Now It's Part of the Routine

I had to talk myself out of waffling out of coming to the gym today. Because it's so easy to make excuses like the weather is miserable and I'm tired. I did go to bed earlier but then spent a good 20 minutes watching a YouTube video about how doodle dogs (a dog who is half standard poodle) are not actual breeds and are usually exactly not what people expect them to be. Because you can't predict which traits will be expressed in a backyard breeder's mix, even if both parent dogs are "pure breeds." 

I know someone with a first gen golden doodle and this dog is a large, pushy, slightly dangerous and aggressive 90+ lbs of not hypoallergenic canine. (We leave the dog park when he arrives to avoid dog fights.) The owner thinks he made the mistake of getting a first gen instead of a second gen, because he was assured that THOSE are hypoallergenic. But, actually, they're not. Click here if you're interested in the doodle video.

I got to the gym around noonish and it was more crowded than I expected. Probably because it's the day after a traditional feast day. Since my husband and I don't really celebrate (our kid is at school and too grown for the Easter bunny) so we basically had a normal chicken dinner with asparagus and brussel sprouts (with garlic and bits of bacon) for supper.

I got on the elliptical that I favor and pedaled program #1 because that's what's on my list. Started off struggling a bit but pushed enough to squeeze past 2.8 but just barely. I'm annoyed with my right foot because the fifth metatarsal first joint (base of the pinky toe) is sore and makes the sneaker feel like its too tight just in that area. It's either that or the sneaker, right? That's the same issue I have with my bright green Saucony trainers, but not other Saucony running shoes...

It's a cardio day because it's the first exercise day of the week. Once I knock out cardio, I feel free to mix and match the rest of my routines for whichever day(s) I attend. I get my three sets of pull-ups, although the last set is a bit of a bummer because it was rushed. I had literally just stepped into the cage right before some elderly woman did. I told her I'd be about two minutes, and I was. I can't trust the elderly to be in and out of a station, and I hate waiting around. Obviously I don't consider myself elderly even though I hit that mid-60 mark last month. (Did you hear about that phenomenal 77 year old runner, Jeannie Rice who has the cardio efficiency of a 25 year old? Click here to read about her.) Nonetheless, I felt rushed and my third set is always at the end of my energy stores for the moment. Meaning that by the time I get to the Aerobics Room, I don't have any problems with push-ups or air squats.

And because I like to push myself, I slid into increasing the push-up count more-or-less permanently, because it was easy. Maybe too easy? Count to 20, then restart the count again. I actually have to stop myself from bouncing past the second set of 20. Maybe I shouldn't? Of course, my glaucoma doc would prefer I keep my reps down at 25, and on DB Shoulder days, that does seem a skosh hard, but in general it's kinda easy... I haven't done a Reps to Failure in a really long time. Those usually result in some soreness the next day. Not sure if I'm doing gym time tomorrow or not... I guess I'll know tomorrow.

21 April 2025 12:09-2:18
Monday — All Cardio
Overcast Cool 52°F

Precor elliptical #1
Program 1
Time: 30 + 5 (5522)
Distance: 2.81
Cal: 311
Avg Hr: 150, 176-72
New FB: 41-150!
(12:47)

HGPU 18

Matrix StairMaster (R) 1:00-1:10
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (50-45) / 2 (33-36) / 1 (29)
Steps 453
Floors 28
Cal 67
Hr 117

HGPU 18.5

Life Fitness X-Trainer #3 (1:22-1:37)
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.32
Cal: 113
Avg Hr: 123-126

HGPU 15.5

20 Hip Bridges
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 40 (counted to 20 twice)
Arm rotations 20
Air Squats 25
Side Lunges 10 each side (better)
Neck stretch / Eye yoga


Thursday, April 17, 2025

Changeable April


If the air isn't balmy and wet, then it's gusting bitter cold winds. Feels a lot like March but it's mid-April. There's a weather watch for brush fires, which feels odd, considering that everything feels damp, but there's little moisture in the air, and the wind poses a danger, not just from falling branches, trees, and unsecured trash cans. It's less windy today and not quite as cold. But it's still challenging at the dog park this morning.


I get to the gym late and there's not a lot of people there. Spring Break in effect so kids will wander in later if they haven't gone down to Florida or Mexico, the traditional Spring Break havens for kids with free time and parental cash to burn. Even though I slept well, I feel tired and have trouble getting up to speed doing cardio. That means I didn't quite make it to that arbitrary point (2.8) but since it's arbitrarily set by me, it doesn't really mean anything except that I don't have the energy I should. I can't blame brain fog due to changing barometric pressures, or sleeplessness. I skip pull-ups because there's a vague twinge in the right shoulder. Maybe tomorrow?

Instead, I decided to do the DB Shoulder routine, which of course, didn't really make my shoulder any happier. The twinge is most noticeable after the first dozen reps of DB Inclined Presses, and sometimes during DB Lateral Raises. Reverse Inclined Flys were absolutely fine and I'm able to add a few reps to each set at the heavier weight. 

I haven't decided whether I'm going to do a full cardio workout tomorrow, or some version of an abbreviated routine. I need to run a few errands, mostly to find a USB-C cord that I don't have to order from Amazon. In the old days (can you imagine!), I would've been able to run off to Kmart or maybe a phone store to pick one up. I distinctly remember seeing them at CVS and RiteAid, but no more. Grocery stores don't carry them either. I can check the Ocean State Job Lot but I don't think I'd trust anything I find at the Dollar Store next door. Which leaves me with having to drive to Marshalls, or Kohl's, or Home Depot. Ugh.

17 April 2025 12:24-2:16
Thursday — Cardio and then some
Cold & Sunny!!

Precor elliptical #1
Program 3
Time: 30 + 5 (5434)
Distance: 2.79
Cal: 307
Avg Hr: 148, 187-83
New FB: 43-134

Skip HGPU 19

Incl DB Press s/s Lateral Raises s/s Rev Incline Flys 
10 lbs x 25/15/25 (1:12);
15 lbs x 25/15/25 (1:20);
20/15/20 x 25/15/27, 29, 31
Sets 1 (1:27); 2 (1:36); 3 (1:47)


20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 20x2? Oops
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga


Tuesday, April 15, 2025

When You're Not Paying Attention

It's Tuesday National Tax Day. It's also Spring Break for a lot of places including the local public schools. But it's also $5 Tuesday at the local cinema, so although the parking lot was really crowded, there was hardly anyone inside. Just as well. The morning, like yesterday, was cold and wet, so mostly miserable. Inexplicably, my right shoulder was achy and complained with every movement whether it was donning a jacket or a T-shirt, walking the dogs, or washing dishes. I rubbed some Penetrex cream all over the shoulder and this morning it didn't bother me. So I went to the gym today.

The brain fog certainly didn't help me with cardio. Temps also warmed up considerably and I shed my hoodie earlier than usual, with the forecast promising mid 60s. (While not as warm as some past days have been, it was enough today for all the tiny flying bugs that target eyes, nose, ears and mouth to swarm and encapsulate people and dogs in annoying clouds.) But my pedaling was tortured and I fell short of my goal of making it past 2.8. I was also so tired that my pull-ups weren't as good as last weeks. But I did get my 3 sets done.

I got to the gym late so I'm surprised to see other people in the Aerobics Room. My routine is routine, except that I inadvertently did more reps than planned for push-ups. That happened because I got to 20, and then restarted the count. If I was paying attention, I would've stopped at either 5 or 10, but I didn't. I got up to 20 again with the realization that I was feeling a bit too tired to continue. Yeah, no wonder.

The husband's West Point Scout weekend was a complete disappointment as he came home Saturday afternoon. I was surprised since our area had a little bit of slushy snow but nothing worse than what Scouts have endured during annual Klondike events. Apparently it was much worse west of the Hudson, with several inches of heavy wet snow that collapsed a bunch of tents, including a very big one holding first year cadets who were running the Camporee. Those boys wound up sleeping in the mess hall Friday night. 

By mid-morning, several Scouts (not our Troop) had requested medical evacuation for cold exposure. Ugh. Whatever happened to "Be Prepared"? Our own Scouts had been told "No Sneakers!" but that didn't stop them from forgetting to pack gloves, hats, winter coats. Good grief. The county sheriff came in with ambulances and shut down the event. Bummer. Hopefully, our Troop will be invited next year and everyone will be better prepared for inclement weather. He left for Boston on Monday, and me and the dogs are happy to have the house quiet again.

I did watch a fun movie yesterday that I'd never heard of before: Gunpowder Milkshake. It's kind of a female-version of John Wick (Keanu Reeves; rumor has it that there's a 5th flick in consideration), with an all-start cast including Karen Gillan, Lena Headey (Cersei Lannister in GOT), Angela Bassett, and Michelle Yeoh. I admit I will watch most anything with Michelle Yeoh in it. 

15 April 2025 12:30-2:31
Tuesday — All Cardio
Balmy Rainy Tax Tuesday 62°F

Precor elliptical #1
Program 2
Time: 30 + 5 (5350
Distance: 2.77
Cal: 303
Avg Hr: 153, 182-74
New FB: 43-136

HGPU 18.5 (tired brain fog)

Matrix StairMaster (R) 
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (50-45) / 2 (36) / 1 (29)
Steps 442
Floors 27
Cal 66
Hr 132

HGPU 18

Life Fitness X-Trainer #3 
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.14
Cal: 109
Avg Hr: 123-124

HGPU 16.5

20 Hip Bridges
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 40 (counted to 20 twice)
Arm rotations 20
Air Squats 25
Side Lunges 10 each side
Neck stretch / Eye yoga


Friday, April 11, 2025

A Bit of This And That

Sometimes the best workout is the one that's cobbled together like a quilt, with a bit of this and that. Some people favor all cardio days and all weight lifting days, and that's fine if you have the time and the organization. Since I'm not nearly as organized or motivated as I once was (age might have something to do with it), and cardio is my weakness, I always include a session on cardio equipment to start. Today, I get to the gym late, the weather is miserably cold and wet although not actually rainy, and I feel tired and brain-fogged.

I cut my cardio down to 25 minutes but justify it with Intervals. Then a quick lone set of pull-ups and off to the free weight area. I have to shift a bunch of oversize benches over to make room for the Nautilus bench I want, but that's stuck inside one of the bench/squat cages. I'm small enough that I can step past the big plates hanging off the bottom peg and the frame to reach the handle at the front of the bench. The bench is wedged under an Oly bar on a low peg on the rack, positioned in such a way that I can't move the bench or the bar from outside the cage. Super annoying, but I do manage to muscle the bench out to where I need it to be. That in itself felt like a bit of a workout.

There's only a couple of people in the free weight area when I start but it's crowded by the time I leave. There are a few regulars that I recognize, but there's a sizeable number of new faces. Or maybe just new to me. If I had to give up on the Nautilus bench, I would've grabbed one of the bigger, older flat benches and gone for a BB triceps routine and interspersed DB Lateral Raises and maybe DB Curls. I haven't done curls in years! I made it a point to stash my own collars at the bottom of my gear bag just in case. It makes my bag heavier and I hope I don't wear out the seam at the bottom.

 

I slip into the Aerobics Room after the DB Shoulder routine. It's amazing how big that new screen is. I grab a mat and tuck myself into the corner where I'm out of the way and unlikely to get stepped on if someone's looking for a mat or other equipment. The only movement that seems a bit difficult are push-ups but I can still do 30 reps. Actually, once I get past 20 I'm good, which is kind of weird. 

It's Friday and I decided to do Walking Lunges AND Wall Sits at the end of the routine, mostly because I don't recall being sore last Saturday. Which means I'm finally getting used to that exercise, although I am slightly more unsteady and had to catch myself from falling over halfway across the floor. At least I was able to do the full two minutes of Wall Sits. Yaaay me!

The husband is at the annual West Point Scout Camporee this weekend. It's the first time I can remember our Troop ever being invited so it's very exciting for everyone. Of course, I'm very happy to stay home this weekend since it's also cold and wet. Next week I'll probably try out that combo BB triceps and DB routine. 

I like to watch old TV programs from the pilot episode and lately I've been watching NCIS, mostly because I like those pseudo-science, criminal investigation shows, and because I had no idea until David McCallum's passing that he had been in this show. I was greatly tickled when the lead, Jethro Gibbs (Mark Harmon) in the show was asked what Dr. Mallard aka Ducky looked like, and the response was, "He looks like Illya Kuryakin." Those of us old enough will remember The Man from U.N.C.L.E. with Robert Vaughn as Napoleon Solo and Leo G Carrol as Mr. Waverly. The Girl from UNCLE was a much less successful spin-off, and I take issue with the titled Girl. Well, at least the Six Million Dollar Man paired with the Bionic Woman...

11 April 2025 12:44-2:36
Friday — Cardio and then some
Cold & Rainy!!

Precor elliptical #1
Program Intervals
Time: 20 + 5 (3312)
Distance: 1.89
Cal: 196
Avg Hr: 135, 197-95
New FB: 43-131

HGPU 19

Incl DB Press s/s Lateral Raises s/s Rev Incline Flys
10 lbs x 25/15/25 
15 lbs x 25/15/25 
20/15/20 x 25/15/27, 30, 31
Sets 1 (1:43); 2 (1:53); 3 (2:03)

20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 30
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga
Walking Lunges 21/23
Wall Squat 120 sec



Monday, April 7, 2025

Cold Wet Typical April

It was a lot warmer last week, like 20 degrees warmer. I've been waking to temps in the mid-30s, not cold enough for ice but glad I still have my winter parka and gloves. The dogs were disappointed that no one came to the park today, but truthfully, it's Monday and cold and sorta raining. Well, the air was very wet if not quite precipitating. 

Still, my skin is really really dry, fissures are forming on my finger tips again, and maybe inside one of my nostrils. Considering the fact that it's allergy season and my nose seems to be always running, that little abrasion has been painfully annoying. Dabbing petrolatum on it doesn't seem to help as much as I'd like.

I even slathered myself in cream yesterday, hoping to alleviate the itchiness that develops when I'm doing cardio and my body hasn't reached critical temp yet. People who suffer from ichthyosis vulgaris (a genetic skin protein disorder) often have trouble regulating their body temperature. Some find it difficult to sweat due to either a lack of sweat glands, or skin adhesions blocking the sweat pores. I just need to reach a certain internal temperature and then the floodgates open and I'm drenched, but until then, my skin is pin-prick itchy all over and only scratching or dousing myself with water offers any relief. There's no way I'm pouring water on myself while pedaling cardio machines, so I'm usually scratching my head, back, arms... until I start sweating. And then I feel so much better.

I decided to do a Cardio Day although I'm not sure what the rest of the week will look like. I have a dermatology appointment mid-week, mostly as a follow-up to those weird brown spots under my eyebrows, but also to look at some new issues, like the dark mole on the back of my calf that not only appears to be larger but also now has a texture. It's scaly on a part of me that isn't scaly is a warning flag. I have a lot of dark spots, some pin pricks that are growing slowly, some that have been the same for decades... Best to have a professional look at it. 

My cardio wasn't the best today. But my pull-ups were better. I have no idea why. The gym was moderately crowded but that's to be expected on a bleary Monday. When I enter the Aerobics Room, I'm greeted by a monstrously large flat screen affixed above the mirrored wall. It's where the analog clock used to hang. That's been relegated 90 degrees away to the adjacent mirrored wall. 

The screen is active with images of people exercising and apparently talking, but there's no sound. Of course, I also have my earbuds in, but I can still hear ambient noises if they're loud enough. I assume this is for some new classes the gym is going to offer. They've instituted a tiered fee system for members who want to take classes. That's not me: I'm perfectly content to do my own thing at my own pace to my own music. 

Everything feels routine, except that I'm tired, and push-ups feel harder than they should be. Weird, right? Especially considering that nothing I've done today should impact the muscles involved in push-ups: no triceps, no pectorals, not much core except for the dead bugs... I dunno. It's a mystery. Tomorrow I'm hoping to push some weights but no promises. 

Working through a Lady Gaga earworm stuck in my head. It's not even the latest song, Abracadabra. It's the earlier Disease. I don't really have the vocabulary to identify what exactly has hooked my brain, but it's just a few notes at the beginning of the song that literally sends a tingle down my spine...That's the same sensation I get from that distinctive trill that the late Dolores O' Riordan (The Cranberries) sings in the haunting Zombie. I think the term is called keening, or yodeling. And the late Sinead O' Connor also used this style. I guess that's very Irish. It's sad, these beautiful voices quiet now. At least we have their recordings so they won't be forgotten.

7 April 2025 12:18-2:18
Monday — All Cardio
Rainy Cold Cardio 40°F

Precor elliptical #1
Program 1
Time: 30 + 5 (5402)
Distance: 2.78
Cal: 305
Avg Hr: 153-71, 194
New FB: 43-146

HGPU 20

Matrix StairMaster (R) 
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (50-45) / 2 (36) / 1 (29)
Steps 437
Floors 27
Cal 66
Hr 127

HGPU 20

Life Fitness X-Trainer #4 (1:28-1:43)
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.30
Cal: 113
Avg Hr: 123-127

HGPU 16

20 Hip Bridges
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 30
Arm rotations 20
Air Squats 25
Side Lunges 10 each side
Neck stretch / Eye yoga


Friday, April 4, 2025

Apparently Weight Lifting is Good For Your Brain

I took yesterday off and did a bunch of chores, actually fell asleep on the sofa with the dogs and made up my sleep deficit. But of course, this meant that I wasn't really sleepy when I went to bed later. Bummer. Just can't win the sleep battle. 

All us gym rats know that exercise is good for us so it's amusing and validating to read research articles stating that exercise is not only good for your body but your brain as well. Well, duh. You know blood flow and oxygen and all that... but yesterday, I read an article suggesting that weight lifting actually helps to mitigate Alzheimer's. Click here to read the article.

This, of course, gives me greater incentive to push some weights today. This will also be the third day this week that I've made it to the gym, which is challenging cuz it's so easy to find other things to do instead. I'm tired and made adjustments to my routine by cutting 10 minute off the cardio program, but compensated by doing Intervals. Because that's not something I do regularly, I find it much more difficult that the standard three programs on the Precor elliptical.

I get a set of pull-ups and I'm slightly disappointed. Better than 15 but not 20 like last week. The half pull-up means I pushed and couldn't quite do the complete rep. Some days I have a series of half reps, but not today. There's a handful of people in the free weight area. I search for the two Nautilus benches. One is in use and the other one is in a bench cage. There are other adjustable benches and I try to adjust one to a shallower inclined angle but it's stuck in the 90 degree position, bolt upright and totally unusable for me. Ugh. I'm about to head over to the bench cage several yards away when the fellow on the bench close to the DB rack exits the area. Yaaay! I glom onto it like wet paint.

You can always tell newbies in the free weight area: they're the ones doing their thing literally right in front of the weight rack. Okay, even some seasoned folks are that inconsiderate, but they're just lazy butt holes. Most of us know to step back a few feet so as not to block access to the rest of the racks. There's a new face in the gym today and she seems unsure as to what she's doing and where she should be doing it. Hopefully she'll figure it out, or come at a different time in the day. Because half the time she's in my way. 

I escaped to the Aerobics Room once I finished my sets. It wasn't empty which surprised me. It's pleasantly warm outside and was only moist in the early morning (when I was at the dog park with my puppers). Even though I'm tired, I was still able to complete the entire routine including Walking Lunges and ending with a quick Wall Sit. That only lasted 90 seconds, but that was quite enough.

4 April 2025 12:24-2:16
Friday — Cardio and then some
66°F!!

Precor elliptical #1
Program Intervals
Time: 20 + 5 (3354)
Distance: 1.90
Cal: 198
Avg Hr: 138, 200-87
New FB: 40-126

HGPU 18.5

Incl DB Press s/s Lateral Raises s/s Rev Incline Flys
10 lbs x 25/15/25 
15 lbs x 25/15/25 
20/15/20 x 26/15/26 reps x 3 sets

20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 30
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga
Walking Lunges 21/21
Wall Squat 90 sec


Wednesday, April 2, 2025

Mid-Week and It's Okay

I spent hours yesterday trying to get my new color photo printer to communicate with my laptop via WiFi. My old photo printer hasn't worked since before the pandemic so it's been more than 5 years. I took the old one to Staples because they accept e-waste, and then I ordered an inexpensive model from Canon. Not the best printer, but definitely affordable, and able to accept 13x18 paper. 

I can print images with a USB cable but that requires me actually sitting right next to the printer, and that's not something I always want to do. Especially since the machine is advertised as being WiFi accessible. Eventually, I get a dialogue window asking me for the printer password. Uh, since when do home printers have or need passwords? 

I put a call into the Canon service center, and after a good long (20 minute) wait with peppy piped-in Muzak, I get an actual tech on the phone. Who then walks me through the process of getting my printer recognized on our home WiFi system. That takes another 90 minutes. The tech tells me that I'm not the first person to call with this issue, especially since there is nothing documented about this included with the device. But apparently, a few years ago a law was passed that required manufacturers of WiFi connected devices to have randomly generated passwords. I had no idea!

Used to be you could enter the device's serial number as a password, but now it's a complete unknown, unless you know the secret number of taps to use on the WiFi button. Then the printer takes a few minutes and eventually prints out a sheet of info with the super secret password at the very bottom. Jeeze, you'd think this was an issue of national security. There's literally no documentation to tell the average consumer how to access this. You NEED to contact tech support. Or be satisfied with a hard-wired USB cable.

I get to the gym later than I'd like, but earlier than Monday. Today was a cardio day and I had access to all the machines I like to use. I saw a lot of regulars, people I haven't seen in a long time because they normally come earlier in the day. While my time on the elliptical wasn't quite as good as Monday, it's still over 2.8. Pull-ups were good this week for the first two sets. I didn't push it for the 3rd set and was satisfied with 15 reps. Cuz, I was really truly tired by then.


What's surprising is that I'm not sore at all from all those push-ups on Monday. Nope. Not even a little bit. Maybe, if I really pushed and made it to 75, I'd probably be sore. But I'm not supposed to be doing stressful movements like that, according to my glaucoma doc. So I guess not. I was so tired that I started to lose count when doing my standard push-ups. I think I got to 30 but I'm not sure. I got to a point, spaced out and started again and got to 10. So ten plus where ever the hell I was. Maybe 15, maybe 20. I don't remember. Ugh.

After air squats, I decided to see if I could still do side lunges. It's a staple stretch and it's been a long time. As long as it didn't aggravate my sciatica I'm okay with it. The knees were a bit stiff but in general it was an okay movement and nothing hurt when I did them. Tomorrow I'll find out whether there's any repercussions.

At home, I dug out my BB collars and tossed them into my gear bag, just in case. They're more bulky than heavy, unlike a spring collar. But at least I can secure plates to a bar should the one I want to use be unavailable. Always best to be prepared. Being an Eagle Scout mom has left its mark.

2 April 2025 12:22-2:23
Wednesday — All Cardio
Spring Cardio 

Precor elliptical #1
Program 3
Time: 30 + 5 (5544)
Distance: 2.82
Cal: 312
Avg Hr: 159-83, 186?!
New FB: 42-136

HGPU 19.5

Matrix StairMaster (R) 1:10-1:20
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (48-45) / 2 (36) / 1 (33)
Steps 439
Floors 27
Cal 66
Hr 106

HGPU 19

Life Fitness X-Trainer #4
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.36
Cal: 114
Avg Hr: 128-135

HGPU 15 (didn’t push it)

20 Hip Bridges
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 30? Lost count
Arm rotations 20
Air Squats 25
Side Lunges (10 each side)
Neck stretch / Eye yoga


Monday, March 31, 2025

My Weather-Induced Brain Fog

The weather has been crazy lately, with me lighting a blazing fire in the wood stove last night to take the chill off and temps peaking today at 71F. There was heavy fog last night and early this morning, which always has an impact on my sinuses and gives me a fuzzy headache that's more brain fog than actual pain. It's very annoying. It makes it hard to focus on simple tasks and everything seems to take longer to do. But eventually I do get through my list...

Got to the gym really late today: it was just past 1 pm! Ugh. I managed to grab elliptical #1 just as Wind Breaker entered. Lucky me. I had been wondering what other cardio machine I'd be willing to slog through if the elliptical machines weren't available. I mean, there's always the cross-trainers but I limit myself to 15 minutes on them because I'm not fond of exiting those machines with numb toes and feet. I pushed myself really hard on the elliptical. And I got a decent result, meaning past 2.8, so I was happy. My FitBit was close to showing me a low battery warning so I just took it off and left it home on the charger. I'm starting to find it annoying to wear because it catches my sleeve when I need to push them up, which is quite often cuz I have short arms.

I'm running late so I'm doing an abbreviated workout today. One course of cardio. One set of pull-ups. Luckily I manage to match reps from last week. Twenty is a good number! Off to the Aerobics Room which is surprisingly  crowded. The Senior class has long gone but there are four people in there I've never seen before. I guess the weather was too iffy to exercise outside. Everything is pretty much routine, except for the push-ups that I told myself I'd challenge when I got bored. Today's an abbreviated workout so I've skipped two other cardio courses and two other sets of pull-ups. Good to go!

My push-up stance isn't standard classic since I have issues with my elbows and have to spread my hands fairly wide apart. That tends to limit the upward motion of the push-up but at least my elbows don't click and hurt afterward. I can push past 25 rather easily and I tend to move pretty quickly (if you remember previous posts from years ago where I videoed my push-ups). I didn't need to slow down until I hit the 43rd rep and then it was a tad more difficult. I made it to 50, and it didn't feel awful. I'll probably be sore tomorrow though. My glutes and hammies were sore again for two days after Friday's Walking Lunges. And oddly, so were my lats, but just a tad. I guess those pullover movements have some value. 

I take a quick pix in the locker room to see if I still have biceps after all these years of not doing any DB or BB curls. Of course, if I was leaner it'd be easier to see, but yep, still got biceps with just doing hammer grip pull-ups every now and then... Cool. The sun came out and my brain fog was gone by the time I left the gym. Win win.

31 March 2025 1:05-2:28
Monday — All Cardio
Abbrev. Brain Fog & Boredom

Precor elliptical #1
Program 2
Time: 30 + 5 (5598)
Distance: 2.84
Cal: 316
Avg Hr: 157, 188-85
New FB:
(1:43)

HGPU 20

20 Hip Bridges (1:55)
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 50!
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga
Wall Squat 120 sec


Friday, March 28, 2025

Modifications

I finally made it back to the gym after unexpectedly needing to take yesterday off. When I had the chance to get my kitchen sink light fixed, I jumped at the chance. Even better that it was an electrician I know from both Scouts and the dog park. (He was off this week; when work is slow, the union rotates people so that everyone gets a chance to earn for a few weeks and are then furloughed for a week or more.) Better yet, he had a new ballast in his car and could replace the one in my fixture, which has been there since 1992. 

I asked what I owed him for parts, time and labor, and he said no charge. OMG! All he needs is my husband's help and advice with the Scout Troop he's agreed to lead, at least until his own son ages out at 18. Since my husband had really gotten into Scouts to the point of earning the Wood Badge, he has a big binder full of Troop planning guides and tips. My husband is doubly thrilled to go with the Troop to the 61st Annual West Point Camporee in a few weeks.

I had to stop off at my kid's dermatologist to pick up some refills for his acne. I'll be mailing a care package out tomorrow with his new aligners from his orthodontist, and the shower comb he forgot in the bathroom, and whatever else I can stuff into the package. I got to the gym well past noon and the parking lot was crowded! Uh oh! There was an unfamiliar person on elliptical #3 but #1 was clear so I was good to go! I did want to change things up though so first thing is to shorten the time to 20 minutes (from 30) since cool-downs are always 5 on this machine. And I did the Interval program last Friday, so that's what I did today. Not that my body would've remembered that. It was godawful hard.

Wind Breaker shows up just as I'm wiping down the elliptical (cuz I'm done). I'm pleasantly surprised when I get 20 reps for hammer-grip pull-ups. Yaaay me! Then off to the free weight area. It's moderately crowded and both Nautilus benches are in use. Ugh. Plan B is to use a regular flat bench for BB triceps work (skull crushers and rip skulls), and some DBs for Lateral Raises. And the only 30 lb solid state BB is being used by a guy alternating between DB curls and wrist curls with the BB. I grab the 20 lb BB and spend a few minutes looking for all the loose disc magnet weights that are stuck to various racks and pieces of equipment. It's either that or do something else entirely. I could always look for the V-bar handle and see how I fare with the cable push-downs. Haven't done those in years!

 

I do manage to find two 2.5 lb disc magnets and four 1.25 lb ones. That's the additional 10 lbs I need and I'm happy that the magnets stay on the ends of the BB as I do the triceps routine. I'm still amazed that it's so much easier to do 24 alternating reps per set (Skull Crusher/Rip Skull) than it is to do 12 rep sets of Skull Crushers followed by another 12 rep set of Rip Skulls. After each superset, I get up and do a set of standing DB Lateral Raises. 

To those who wonder why I don't grab an EZ bar and slap some small plates on it: the EZ bar is about 15 lbs, so I could put 7.5 lbs on either end, but then I'd need collars to keep the plates on. And I literally cannot use the spring clip collars because my hands and fingers are too small to squeeze the clips open! (I cannot emphasize how annoying and impractical it is to have such small hands and fingers!) When I was younger and lifted heavier, I actually invested in collars I could manage. They weighed 1/4 lb each and I kept them in my gear bag. Yes, I still have them, and should I ever return to lifting more frequently, I'll dig out my Rogue collars. But I'm not lugging them around on a lark. 

I was a bit worried about push-ups when I entered the Aerobics Room, but those were fine. Actually, everything was fine. So much that I decided to finally do Walking Lunges across the room and back. And that was fine, although I have to say that these green Saucony sneakers are my least favorite out of all my exercise footwear, mainly because they are the most likely to be uncomfortable at any given moment. 

Which meant I almost fell over a few times because my forward foot didn't always land flat and square. Some days my other sneakers feel tight or the ankles are too high or the innersole feels wrinkly. But this pair feels just a bit narrower than the others so the sides of my feet are annoyed. Not consistently, but enough. I don't wear this pair very often, but they might still be the next pair to get "donated." It's too bad cuz Saucony used to be a reliable brand, but it's off my list now.

28 March 2025 12:36-2:11
Friday — Mixed Workout

Precor elliptical #1
Program Intervals
Time: 20 + 5 (3360)
Distance: 1.95
Cal: 208
Avg Hr: 146, 198-95
New FB: 44-121?

HGPU 20!

No available Nautilus benches

Rip Skull/Skull Crushers
20+5+5 x 12/12 reps x 4 sets
   alternating shoulders & triceps
DB Laterals
10 lbs x 15
15 lbs x 15 x 3 sets

20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 30 x 2
Bird Dog Planks 60s x 2
Push-Ups 30
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga
Walking Lunges 21/21


Tuesday, March 25, 2025

Spring Again

It has been cold enough for ice to form in the outdoor water bowl at the dog park, but that was temporary. In the upper 30s early in the morning, but warming to mid-50s by the afternoon. It rained all day yesterday and there was still a heavy blanket of fog this morning. My dogs were unhappy that no one else was the park, not even cars parked in the distant lot, and no one walking their pups along the walkways or running them on the ball field adjacent to the dog park. It was eerily desolate, except for all the bird songs.

I spent the past few days trying to organize my kitchen better (tossing out dozens and dozens of plastic take out containers because how many do you really need?) and trying to facilitate adoptions for my late cousin's two cats. I think a friend of mine from HS, who had a rudimentary relationship to my cousin while not actually being related, will foster one cat and have a family friend adopt the other one. The cats are not bonded to each other, were both rescued as ferals off the streets separately, and are both 98% black. It's been said that black cats and black dogs have the worst chances for adoption once they get put into the shelter system so we're all trying to avoid that situation.

I got to the gym later than I'd like after doing a few errands. It wasn't crowded at all, probably because the sun came out and it seemed nice outside. I hadn't been paying much attention to the FitBit so I was surprised to see those alarming orange words on its face: LOW BATTERY. I took the bracelet off after the first cardio session and tucked it into my gear sack. There's no point to wearing it if it's just going to buzz about being out of juice.

I managed to make it to 2.8 and that was satisfying. Better yet was making it to 18 reps for two sets of pull-ups. I had intended to attempt a third set, but the Stretch Cage was occupied by the time I was done with the Life Fitness cross-trainer. And I just don't have the patience to sit around and wait for it, so off to the Aerobics Room to finish. Thoughts of maybe attempting that third set afterward danced around in my head, but by the time I exited the Aerobics Room, the gym itself was filled with HS kids everywhere. Literally everywhere. Like it was a clubhouse. Which, maybe it is.

Meanwhile, I sent my sister a birthday gift and she sent me a pix of herself holding a very large 18-month old child: boyfriend's son's "new" baby. So I guess my sis is a gran now and they are babysitting while the younger family visits. What I really noticed, though, was the salt & pepper of her hair. Cuz she's younger than I am. But my brother also has a lot more gray than I do. His mother-in-law has jet black hair in her 80s, which she attributes to eating black sesame. I dunno; maybe she puts that in her hair?  I have gray hairs too, but not nearly as much as my younger sibs. Just lucky I guess.

25 March 2025 12:31-2:30
Tuesday — All Cardio
Spring Cardio 55°F

Precor elliptical #1
Program 1
Time: 30 + 5 (5468)
Distance: 2.80
Cal: 308
Avg Hr: 152, 182-78
New FB: LOW BATTERY!

HGPU 18

Matrix StairMaster (R) 
Manual timer 8+2 cool down
Minimum 5 minutes
Speed 5 (50-45) / 2 (36) / 1 (33)
Steps 427
Floors 26
Cal 65
Hr 131

HGPU 18

Life Fitness X-Trainer #3 
Program Manual L1
Time: 12 (+3 min cool down) = 15
Distance: 1.35
Cal: 115
Avg Hr: 120-127

   Skip HGPU 15 (occupied!)

20 Hip Bridges 
Piriformis/Hip/Pencil Stretch
DeadBugs 20 x 5
Piriformis stretches
Child’s Pose
Cat/Cow stretch 12
Child’s Pose
Fire Hydrants 25 x 2
Bird Dog Planks 60s x 2
Push-Ups 26
Arm rotations 20
Air Squats 25
Neck stretch / Eye yoga


Late to the Party

No one to play with Flash flood warnings started last night and will continue through tomorrow. Sunday promises to be dry though. I might tr...