Setting Priorities

16°F wasn't as bad as I feared this morning, mostly because there wasn't any wind. The dog gets frisky whenever it drops below 55, probably because he's got chow and some sort of retriever mix in him. Although you'd never know it because he doesn't fetch. Or play ball. Nope, not at all like the Lab Shepherd mix I had who could spend hours chasing and retrieving, while running circles around you in a good herding pattern. My son and I walk down to the school bus stop and discuss Minecraft and Harry Potter. We've made a point of watching a Harry Potter movie every other night since we own them all, and we've read all 8 books. Plus we intend to visit Harry Potter world when we go to Florida in a few weeks.

I would've liked to have gone when school wasn't in session, but my husband was adamant about not spending time in line in the Florida heat this summer. Now I fear it might be too late. Because the actual reason we're going to Florida is to visit his parents. They moved a few years ago and we've never visited. My mother-in-law has just recently been placed in a nursing home, having developed a devastatingly fast dementia. This summer she could still walk around and hold conversations. In September she fell in the kitchen and needed stitches. The hospital decided they couldn't release her to my father-in-law because he couldn't provide 24-hr care. Now she doesn't even know who my father-in-law is, and she forgets to eat. I don't think she'll see the New Year. We're going to visit but she won't know who we are.

I get to the gym a bit late because it takes a while for my old car to warm up. The gym look different. Probably because all the lights are on, which isn't normally the case. I do my 30 minutes on the LifeFitness Cross-trainer, stretch at the Cage and then wander to the other end of the gym where all the free weights are. The Mayor and his Cronies are gabbing and hanging off the Decline Bench. There are two or three women in the area too, and The Mayor is giving some advice to a girl who is alternating between swinging a kettle bell between her legs in the Squat Rack, and using one of the solid weighted bars to do dead lifts. I used to use those to do RG BB Rows but they only go to 110 lbs.

After a quick set with just the bar, I pull off my hoodie and wrestle on 45 lb plates. I'm so happy to have my VGs. I go for reps, like always, and can't resist upping the weight. I know I don't have the best form but since I can feel it where I want, and my back doesn't hurt, I'm okay with it. I also know that if I go any heavier, my rows start to look like shrugs. I should probably take this initial movement into dead lifts but I'll have to talk myself into it first.

I already know that between the cardio and the rows, my DB Rows aren't going to be worth much. So I'm not too upset when I decide to stay with the 55 lb DB and only do 3 sets. I'm a little more recovered when I wander over to the Lower Back Extension machine. Someone has the pin set for the entire stack (300 lbs) but they're much bigger than I am. After I pull the leg and head rests to their shortest possible positions, I put the pin at 195 lbs. I've been at this weight forever. The next set I add a 7.5 lb brick to the stack. Not that bad. WTH, I pull off the brick and up the pin to 210 lbs. It's actually not as hard as I thought, although oddly I do seem to feel it in my calves. Yay! PB for me!

I get on the Precor elliptical for 20 more minutes of cardio. Normally I do 25 minutes of roughly steady-state. Roughly because I get bored so I'm always playing with the Incline. Today I punch in the Intervals Program and I'm satisfied with my total mileage (5.4) although it's not my best. Some days you just got to have different priorities. After a standard full Mat Stretch, I can feel my stomach growling. Dang! I had breakfast too but I'm so hungry that I feel queasy by the time I get home. I toss the dog some stale ciabatta bread (his favorite) and cook up scrambled eggs with rooster sauce and an apple. I'm planning on doing the Body Weight workout tomorrow and Legs on Friday. Maybe I'll just do cardio next week as it's a short week because of the holiday. I do qualify for a free turkey or ham at my super market. I'm opting for the ham because leftover ham with beans and molasses in the slow cooker worked out well.

Wednesday Workout

Elliptical Training

Calorie :   146 CAL
Distance: 3.71 mile
Speed :    7.37 mph
Duration : 00:30:15

Barbell Reverse Grip Bent Over Row

232.5

Set 1 : 45x20
Set 2 : 135x15
Set 3 : 145x15
Set 4 : 155x15
Set 5 : 165x12
Set 6 : 135x20

Dumbbell One Arm Row

77

Set 1 : 55x12
Set 2 : 55x12
Set 3 : 55x12

Back Extension Machine

315

Set 1 : 195x15
Set 2 : 202.5x15
Set 3 : 210x15

Elliptical Training

Calorie :   188 CAL
Distance: 1.69 mile
Duration : 00:20:00

Plank

Set 1 : 00:01:10

Dive Bomber Pushup

20

Set 1 : 20 Lap/Rep
Set 2 : 20 Lap/Rep

One Leg Bodyweight Squat

130.67

Set 1 : 112x5
Set 2 : 112x5
Set 3 : 112x3

The post-Halloween Candy Diet

I bought a few bags of Halloween candy weeks before the actual event, and this year I only bought candy that I liked. Because I knew that we wouldn't have any "Trick or Treaters" even though we decorated. Because our road doesn't really have many young kids. My son was probably the only child on our road who managed to get candy from any of our neighbors. So we have a big bowl of candy in the kitchen. And we've been eating a few pieces every night for dessert. And oddly enough, I've been losing weight. Not a lot, but I was actually expecting to pack on a few pounds, especially after going to the Saturday night Halloween party with lots of great food. Great because I didn't have to cook it. And I could eat as much as I wanted.

Maybe because I started lifting weights again. Or because I started lifting heavy again. And upping my cardio again. I swear I look bigger in the mirror too. Maybe it's just my eyes playing tricks on me. Or a peculiarity of the Autumn lighting. I have noticed that sometimes my perception of how big something or someone is seems to change, especially proportions. I really thought my son's HW notebook was thicker and smaller than how it appears to be now. People I thought were much taller than me are maybe just a few inches taller than me. Perhaps just another weird thing to note and file away about myself and my perception of the world.

Today is Election Day and my son's school is closed for Voting. I take my son to school to vote (he finds this hilarious), get gas and then head to the gym. Oddly, school is in session in the town where my gym is located. I'm feeling more adventurous with my cardio lately so I play with the setting on the Precor elliptical until I have Intervals for 20 minutes. I can knock out a quick Back Workout between cardio (if I don't dawdle) starting with RG BB Rows. Then the Lower Back Extension machine. My tiny hands means my grip tires very quickly, so I use VGs on both the BB Rows and the One-Arm DB Rows. Since I haven't done DB Rows all summer, I just grab a 45 lb DB and do 3 sets. The DB area is ridiculously crowded so I lug my gear over to one of the Breaker Benches. No one's using any of them at the moment. I haven't decided whether I should just do 6 sets next time, or up the weights. I've done sets at 65 lbs but I'm not sure I want to go there that quickly.

I only do 15 min of Intervals afterwards because I'm running out of time. (I still need to shower and change!) Yesterday the gym scale surprised me with the 110.6 lb reading. Today I'm even more surprised when it wavers between 109.8 and 109.6 lbs. My son and his iPad are providing the only entertainment for two other kids in the Child Care room. He's loathe to leave but I'm so hungry I can hear my stomach growling and rumbling. And I did eat my oatmeal, egg and pomegranate breakfast this morning. My son wants a Banana Peanut Butter Smoothie and I have a 3-egg NY omelet (ham, bacon, cheddar, tomatoes) with buttered rye toast. My son eats almost all my toast because he's never had rye toast before. And then off to see The Book of Life. Because it's $5 Tuesday!

Tuesday Abbreviated Back Workout

Elliptical Training

Calorie :   183 CAL
Distance: 1.65 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

232.5

Set 1 : 45x20
Set 2 : 115x12
Set 3 : 135x15
Set 4 : 145x15
Set 5 : 155x15
Set 6 : 135x20

Back Extension Machine

292.5

Set 1 : 195x15
Set 2 : 195x15
Set 3 : 195x15

Dumbbell One Arm Row

63

Set 1 : 45x12
Set 2 : 45x12
Set 3 : 45x12

Elliptical Training

Calorie :   142 CAL
Distance: 1.27 mile
Duration : 00:15:14

Abbreviated Back and Triceps Day

It probably helps that I don't incorporate Tabata in all my cardio sessions. I explained it to my husband and he said, "Too much math." I'm glad he's able to utilize HIIT cardio though, as he's dropped 25 lbs since he started. He's used to wearing XL polo shirts but now they swim on him. Today I have to return several shirts he ordered last month. He's a bit bummed that he's been "downsized" to size L, but I keep telling him that he looks much better, and healthier. Strong and fast beats lumbering any day, especially if you want to survive the Zombie Apocalypse.

I'm pleased that I can get on the Precor today and only vaguely wonder where that group of small chatty women went. Most people seem unable to sustain a routine for more than a few weeks. Work and other scheduling conflicts are the usual culprits. The air conditioning doesn't seem to be working today. The doors are wide open and I break a sweat fairly quickly. After my 2 miles, I wander down to the BB area and grab an Oly bar for RG BB Rows. I do miss pulling heavier than 155 lbs, but not enough to change my routine. I can feel my lats and the erector spinae muscles in my lower back. I've gotten much quicker at pulling those 45 lb plates on and off the bar as well.

If I want to do 3 more miles, I know I have to get back on the elliptical before 10:40 am because I also want time for a full Mat Stretch. I cut my sets short on the V-grip Lat Pull Down because that requires the most rest between sets. Three sets of Lower Back Extensions and Rip Crushers are routine so that's not a problem. I vary the Incline and my speed on the elliptical to break up the monotony of a steady-state "run". I always feel pretty good after cardio, but lately my clothes have reeked of "cat piss". Yuck. I substitute crunches for planks today, but keep the Dive Bomber Push Ups. I always think that two dozen sounds awfully lame, but when I'm actually doing them, I realize that these are so much harder than regular push ups.

The gym scale wavers between 112.0 and 111.8 and finally settles on the latter. Yay. The hot shower feels good but I'm mindful to turn the water to cold for a the last minute or two just to cool myself down. I hate getting all sweaty after a shower. One of the trainers, G, has told me that standing under ice cold water after a workout is suppose to boost testosterone levels too. One of her clients is a middle-aged fellow who's obsessed with his T-levels. I don't really care about that although I suppose it would help one retain that hard-earned muscle mass.

I rush home to meet the school bus. The dog seems okay if not a bit depressed and sore. He's not limping but I know he hurts. I'm hoping he'll be better in a few days. I know how stressed he gets going to the vet and if all the vet is going to say is Well, let him rest and keep an eye on him, then there's no point in taking him there. Tomorrow is the last day of school for my son. It's also my Double Cardio Day. Oh boy!

Wednesday Workout

Elliptical Training

Calorie :   172 CAL
Distance: 2 mile
Duration : 00:22:00

Barbell Reverse Grip Bent Over Row

Set 1 : 45x12
Set 2 : 135x15
Set 3 : 155x12
Set 4 : 155x12
Set 5 : 155x12
Set 6 : 135x20
Set 7 : 135x20

Back Extension Machine

Set 1 : 180x15
Set 2 : 180x15
Set 3 : 180x15

Close Grip Front Lat Pulldown

Set 1 : 90x12
Set 2 : 120x8
Set 3 : 135x8

Barbell Lying Triceps Extension

Set 1 : 17.5x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Elliptical Training

Calorie :   260 CAL
Distance: 30 mile
Duration : 00:32:00

Crunches

50

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep
Set 3 : 50 Lap/Rep

Dive Bomber Push Up

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Full Mat Stretch with Splits and Upper/Lower back stretches

Lunar Eclipse Fiasco

My son and I managed to stay up until well past midnight hoping to catch sight of the Blood Moon Lunar Eclipse. At midnight the sky was hazy but we could still see the full moon low in the sky over the neighbor's house. Nothing like watching morbidly obese people lose hundreds of pounds on TV to keep you awake with morbid fascination. At 1 am, we donned jackets and shoes and went outside but even though the sky was eerily lit, we couldn't find the moon to observe. Too much fog and mist. We were quite disappointed, and it was hard getting up this morning to the wet wind and rain. My son went to tae kwon do camp for the day and I went to the gym. I'm going to get him early from camp though so we can see Rio 2 which got good reviews in the local news blog. Because it's Spring Break, bad weather and $5 Tuesday, I expect the movie theater to be quite crowded so we'll have to get there early.

I did my 20 minutes on the Precor before wrestling with the Olympic bar by the mirrored wall. I hate people who leave their plates on the bar. This time it was just a pair of 10s, but still. My shoulders are unusually sore this morning, and considering I cut sets, reps and weight for everything except benching yesterday, I'm a bit surprised. This couldn't possibly be because I got a few extra reps at the bench, could it? I work my way up on RG BB Rows, doing a set at 155, then a set at 175, then back down to 155 for two more sets. I only do the 175 because I'm afraid of losing gains. I should do the 185 but lack of sleep makes me less ambitious. I don't want to risk screwing up my form and hurting my back either.

Again, I cut my reps and sets for the all my other exercises, except the Lower Back Extension machine. I start One-Arm DB Rows with the 55 lb DB instead of the 60, and realize how easy it feels. I swap it for the 60 just as R wanders by and grabs the pair of 65s. That's fine. I'm tired so I'm perfectly happy doing sets at 60 instead of 65. As it is, I can't even do full sets with the 60 so this is probably for the best. The DB area is crowded and R has situated himself inside the Smith rack to use the adjustable bench there. Before I move on to the Lower Back Extension and Neutral Grip Pull Down, I wave Hi at him and ask him how he is. He goes for pain shots in his back two or three times a year. It helps but it's never going to be great. Then he starts talking about how big his son is getting, how he's teething already, and we compare notes about babies. Even though my son is nine, I still remember how he was all those years ago. I think R really enjoys talking about his son, and like me, he's not comfortable talking to a lot of the people at the gym. I don't think guys at the gym talk a lot about their kids.

I feel bad cutting him off as he mentions how his wife is into scrap-booking all the baby photos, but he's able to work out while he talks. And I can't. I still have at least two other movements to do. I manage to up my reps for the Lower Back Extension machine, but have to cut back at the Lat station. I start off with a lower weight as well but still work my way up to 135 lbs. But I only do one set at that weight. A quick turn at the Torso Twist machine, and then I clamber up the Step Mill. Meanwhile I see the Flirty Girl flitting about. She's got great proportions and muscle tone, sweat glistening on her upper arms and shoulders. Later, when I look at myself in the locker room mirror, I realize I can see my lats even though I'm only turned three-quarters. And I'm big. My triceps are improbably sore, from Friday's Rip Crushers? More likely from yesterday's Chest and Delt workout. The gym scale reads 113.0 lbs again. Yay for consistency.

Tuesday Abbreviated Back Workout

20 min Precor = 1.85 miles

RG BB Row
12x45 lbs (bar)
12x135 lbs (with VGs)
12x155 lbs
12x175 lbs (-10 lbs)
2x12x155 lbs
23x135 lbs (AMAP for fun; maybe I should up the weight here?)

One-Arm DB Rows
12x55 lbs
10, 8, 8 x60 lbs (-5 lbs)

Lower Back Extension Machine
25, 25, 20 x 180 lbs (+10, +5 reps Yay!)

Neutral Grip Lat Pull Downs
12x75 lbs
12x90 lbs
10x105 lbs
8x120 lbs
8x135 lbs (-2 sets)

Torso Twist Machine
2x25x50 lbs

20 min Matrix Step Mill = 1153 steps

Mat Stretch with 2x12 DBPUs, 60-second plank, splits, upper & lower back stretch

100 crunches

Abbreviated Back Tuesday

Today is Early Dismissal due to Parent-Teacher conferences this afternoon. My appointment is for 2:15 pm. I get home with a few minutes to spare so laundry's in the washer, and I started making myself a protein shake with the last of the ON 100% Natural Strawberry-flavored Whey, lactose-free skim milk, a banana and 1/4 cup of frozen blueberries. Not sure what my next protein powder purchase will be, but I hope it has better flavor.

I tend to play things by feel so I didn't really have a plan as to what I was cutting out of my workout today. I got my 20 minutes of Steady-State cardio in and then followed my Back Routine: BB Rows to warm up and Reverse Grip BB Rows for work and fun; One-Arm DB Rows; Neutral Grip Lat Pull Downs, and finally Lower Back Extensions. The BB Rows go as expected. I'm getting better at loading and unloading the plates off the Olympic bar. I can't resist doing a set at 175 lbs just because I'm worried about losing my strength gains. But I only do one set of those odd shrug-rows, and then I drop the weight back down to 155 lbs for two more sets. The 20-repper takes more out of me that I expect because the One-Arm DB Rows that follow are really hard today. Still, I do manage to add reps to the last two sets. But I pay for this in the Neutral Grip Lat Pull Downs later, and I lose a rep  on the last two sets of those. Bummer. My back is actually tired.

The gym seems back to its normal density of regulars. The Mayor, Tall and Short Pace and M are kibbitzing by the benches. The sport stripe pants look familiar and I realize that R is here as well. I hardly ever see him anymore because he tends not to linger. I did see him doing an odd squat form last week where he holds the end of an Olympic bar upright with a big plate on it, and the other end is wedged into a corner. Then he squats while alternately holding the end of the bar with one hand and then the other. While I'm doing reps on the Lower Back Extension, he waves Hi from the Cable Push Down station. When I'm done, I wander over and ask how his baby is. He virtually gushes and I realize that I have time for this if I don't stretch. I'm still amazed that he can work out while talking. I can't do that. He'd show me recent photos of his kid but his phone's in the car because the last phone shattered from the force of a 120 lb weight. Yep, that's a good reason to keep your phone in the car.

We talk about family, babies and school districts, things friends would discuss. It's as if we're friends. Like we are in my dreams. Very odd. I glance at the clock and realize that I have enough time to shower and change before rushing back to meet the school bus. The gym scale reads 114.6 lbs. Whoa, that's much heavier than I want to be right now. But I'm patient. By next month I'm going to up my reps and start to cut my calories. And I'm going to up my cardio as well. I miss that feeling.

Abbreviated Tuesday Back Workout

175 lbs today

20 min Precor elliptical = 1.95 miles

BB Rows (overhand grip)
12x45 lbs (bar)
12x95 lbs
RG BB Rows (with VGs)
12x135 lbs
12x155 lbs
12x175 lbs (I'm debating attempting 180 lbs on Friday)
2x12x155 lbs
20x135 lbs (for fun)

One-Arm DB Rows (left hand first, then righ)
12x60 lbs
8, 10, 12 x 65 lbs +2, +2 reps Yay!

Neutral Grip Lat Pull Down
12x105 lbs
10x120 lbs
7, 6, 6 x 130 lbs -1, -2, -2 reps Boo!

Lower Back Extension Machine
15, 20, 20 x 180 lbs +5, +5 reps Yay!