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

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

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

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

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

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

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

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

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