Limitations

I hate it when your doc gives you horrible news, an ultimatum of sorts, sets up a course of action, and then, after you've had a moment to digest and adapt to the news, backs off three steps, leaving you to wonder just how dire your situation is. The glaucoma specialist I saw yesterday said that my optic nerves were damaged so badly by the IOP that she estimated I only had 20% left for vision. Considering I'm only in my 50s and plan to live a good long life, she worried that 20% wouldn't be enough to ensure a long sighted life. She tells me that she'll consult with my regular ophthalmologist and recommend I start using two different eye drops to bring my eye pressure down. 

The specialist agrees with my brother that the name-brand drops are significantly more effective than the generics that health insurers press upon everyone. It's back to Xalantan® instead of generic latanoprost. And lets try Azopt again. I might only be mildly allergic to the preservatives in them. She says that I ought to schedule pressure checks every two to three weeks to determine if the drops are working. But after a phone consultation with my original doc (who happens to be a corneal specialist) she recommends that I just move up my appointment by a month, so I'll see him in May instead of June. What happened to getting a pressure check every 3 weeks? Her office is too hectic to provide an answer. I have a discount card that will provide a significant subsidy for the prescription, but the health insurers don't care about efficacy. They'll cover generics, but not name brands. I know it's gonna cost a lot out of pocket. Sigh. But I don't want to go blind either. Double sigh.

I can't believe that I still feel tired but my workouts have been pushing the limits. I'm a little sore, but not enough to really bother me. I don't do HIIT cardio today because I want to be able to move that 165 lb BB. More than once. I toy with the idea of pulling the 25 and 10 lb plates off and replacing them with a 45 lb. That would certainly get people's attention. It would also raise the bar off the floor to about mid-shin. With the 25 lb plates, the bar is just over my ankles. Today I leave the 25s on and just slap on 10s. But I'm giving serious thought to the 45s just to see if it'll be easier. Because 165 lbs is hard. It takes me significantly longer to pull upright than with 155 lbs and that's only a 10 lb difference. I get three sets but not all 12 reppers, leaving something to work towards. On the other hand, doing a 20-repper at 115 lbs is cake afterwards.

I probably should pick either BB Rows or One-Arm DB Rows to do per workout. But I don't and so I'm pretty tired by the time I get to a bench and haul a 60 lb DB over to it. Warm up. Some short Latino dude is doing jumping jacks in front of the DB rack, trying to impress a cute little Latina gal. Which is fine, but they're not even using DBs so go play somewhere else! I feel exasperated. People constantly leaving their weights all over the place as if the maid or their mom was going to happen by and tidy it all up for them. The 65s absolutely do not feel any lighter than last week. Maybe even a tad heavier. I get my 8-rep sets but find myself laying down on the bench in between sets. The Lower Back Extension machine is busy so I grab Neutral Handles and set up at the Lat Pull Down station. I skip the 90 lb warm up and move directly to 105 lbs. No point in wasting energy.

My elbows don't complain and I'm mildly surprised. I get myself anchored and then pull back with my elbows tight to my sides. I figure this is as close to Seated Machine Rows as I'm going to get without actually risking my lower back. Then the Lower Back Extension machine where I do three sets of 15 reps at 180 lbs. I can feel it in my glutes and hamstrings at this weight. I have time to do abs so I drop onto the mat to alternate crunches with those weird knee to elbow crunches that's all lower abs and lower back. It's a small weird, difficult movement. I almost forget the LISS as I grab my hooie. Step Mill busy, so it's either the elliptical or the recumbent bike. Bike it is! I catch up on my email and the forum postings. Done! The gym scale reads 112.8 lbs and my face is all pink and puffy. I'm seriously considering doing Legs tomorrow so I can box on Thursday, and give my lower back a rest before Friday, when I'll have to figure out what I'm doing with that BB Row. I may have reached my limits.

Tuesday's Back Workout

20 min Precor elliptical = 2.03 miles

BB Row (overhand grip for warm ups)
12x45 lbs (bar)
12x95 lbs

RG BB Row (use VGs with underhand grip)
12x115 lbs
12x135 lbs
12x155 lbs
12, 10, 12 x 165 lbs +10 reps, +12 reps Yay! PR
20x115 lbs (for fun)

One-Arm DB Rows
10x60 lbs (each arm)
3x8x65 lbs

Close-Grip (Neutral) Lat Pull Down
12x105 lbs
10x120 lbs
8, 7, 8 x 135 lbs

Lower Back Extension Machine
3x15x180 lbs

Torso Twist Machine
2x25x50 lbs

Crunches alternating with Knee to Elbow Crunch
50 / 50 / 80 / 50

Mat Stretch with 2 x12 DBPUs and 60-second plank, splits, stretches

20 min LifeFitness recumbent bike = 2.46 miles

Stubborn or Persistent?

Top: 20 min Precor elliptical
Bottom: 20 min Matrix Step Mill

Nuance is everything, the fine line between being an admirably persistent suitor, or an unwanted scary stalker. When do we know when we've reached the limits of reason, and should we pay it any heed? Perhaps we just need to make minor alterations to the course. We'll still move forward, but just not quite the direction we originally intended. I've cut back on my HIIT cardio because it's probably interfering with my heavy lifts. I'm enjoying the gains I'm making strength-wise, but this means that dropping body fat is taking a back seat for now. I figure when I stall out in my lifts, it'll be time to take a break and ramp up the cardio. At least I have a plan of sorts.

Today I'm working Back so I only do 20 minutes of Steady-State cardio to warm up. I need at least 20 minutes to feel warm. A quick set with just the bar to warm up for BB Rows, the first two sets done with a regular overhand grip. Again, once I hit 115 lbs, I put on the VGs and use an underhand (Reverse Grip) for the BB Rows. Now that I've worked my way up to using the Olympic bar for BB Rows, I can't imagine using the smaller solid BBs, even though using those took me over a year, inching up with 5 lb increments. Now it seems I'm leapfrogging, moving from 135 to 155 lbs in a single bound. It's odd and probably both mental and physical. 

It's more impressive in person

The first set of 155 is heavy but not like I remember. I can get 10 in quick succession, then take a breath before knocking out the remaining two reps. Last Friday I got 8 reps and it felt heavy, but I'd done some benching for reps prior. Today I need three sets, and since I just did 12 reps, I guess I need to do two more sets of 12 reps. And I do. I like the way I've structured my program because it makes the rows that much easier on Tuesday when I get a taste of it on Friday. I'm not so lucky with the One-Arm DB Rows.

The 55s are in use so I grab a 60 lb DB to start. It feels heavy so I only do 10 reps, trying to conserve my strength for the 65 because that's the weight I want sets. I'm sure people are surprised I can actually lift it off the rack and what the heck am I gonna do with that. Suddenly I'm surrounding by a lot of women using DBs. Flyes, lateral raises and one-arm DB rows with 10 to 20 lb weights. I'm glad to see that they've moved on from the plastic beauty bells. I recognize a few of them as Regulars and note that they're putting on a bit of muscle in their arms. It's good to see.

The fellow with the 55 lb DBs swaps them for the 60s, but I've got the 65s. When I'm done with my four sets, he asks if he can take it. I figure he doesn't know about the magnets so I mention them to him when I leave the DB area, just so he's not stuck waiting around just to move up 5 lbs. It's my good deed for the day, and now I'm under no obligation to be social whatsoever. I'd like to do Back Extensions next but the machine is occupied so I set up at the Lat Pull Down machine, swapping out the bar handle for a Neutral Grip one.

My arms are tired but the elbows don't complain today. I'm lucky I can actually complete my sets, but just barely. There is a grossly obese man lumbering around the gym, wandering between stations and machines. He doesn't actually seem to be doing any exercise unless this walking about is it. Last is the Lower Back Extension for three sets of 15 reps. Before I jump on the Step Mill, I knock out a quick set on the Torso Twist machine as well. I read my email and the forum posts while trudging up several hundred steps. I can even send a few replies before 20 minutes is up. I feel guilty about my abs so I do some crunches. The knee to elbow crunches are still awful and hard. A quick Cage Stretch and then I'm done. Yay!

Tuesday Back Day

20 min cardio elliptical = 2.00 miles

BB Row (warm up)
12x45 (bar)
12x95 lbs

RG BB Row (with VGs)
12x115 lbs
12x135 lbs
3x12x155 lbs Yay! +2 x 12 reps PR
20x115 lbs

One-Arm DB Rows
10x60 lbs
4x8x65 lbs +1, +8 reps Yay! PR

Neutral Grip Lat Pull Downs
12x90 lbs
10x105 lbs
8x120 lbs
3x6x135 lbs

Lower Back Extension
3x15x180 lbs

Torso Twist Machine
2x25x50 lbs

20 min Matrix Step Mill (speed 6) = 1126 steps

50 Crunches
50 Knee to Elbow Crunches
80 Crunches
50 Knee to Elbow Crunches

Cage Stretch

My Winter Storm Prep Workout

Today is Friday and because I've hit every major body part once this week and enjoyed smacking the Nexersys, I felt free to improvise and do a combination workout. Especially since I don't think I'll be getting to the gym on Monday, courtesy of Winter Storm Titan, and tomorrow I'll be spending a lot of time supervising my son. We'll probably hit a bunch of the cardio machines and then I'll show him push ups and pull ups by the mirrored wall so he can see his form. Maybe we'll do some DB work with the little plastic ones too. But I'm not counting on it being much of a workout for me.

Top: Precor elliptical HIIT;
Middle: LifeFitness bike LISS;
Bottom: Matrix StepMill LISS

I start off with a 20 minute warm up on the Precor, but since I did "steady state" yesterday, I decide to do HIIT today. 45 seconds "run" and 75 seconds "jog". I'm pretty warm by the time it's over. I haven't done an Arm Workout in a long time so that's on the agenda today, but I want to do two big compound exercises first, just to work everything properly. So I do reps at the Flat Bench. I'm still having trouble finishing the 3rd set of 20. I get to 19 and have to rack the bar, take 10 breaths and then push out 5 more reps. I was hoping for more but it's all I can do.

Today I've decided to finally use the Olympic bar for BB Rows as well, now that I've gotten to some real weight! I have my ProLoc collars in my bag, but I actually don't need them. The new flat edge plates don't allow the barbell to roll around and, as long as I'm careful how I set it down, the plates don't move. I start off with just the bar for a quick warm up, then add a pair of 25s. Then tens. Then fives. Then finally, another pair of fives. I need the VGs because my wrists are twinging and I suspect that's a tendonitis alert. I get three full sets at 135 and I'm really happy. I'm sure the Mayor, M and Tall Pace who are playing musical chairs with the squat rack and the inclined bench have noticed because they keep traipsing directly behind me.

Okay, now I can just focus on the Arm Workout. I don't have too much hope of pushing a lot of weight doing Rip Crushers, so I start with a 30 lb BB. Then add 5 lbs in magnets. Then grab the 40. My wrists are bothering me. I probably should use the EZ bar, but I don't. Maybe next time. Three grueling sets done. Dang these are hard. The BB Curls are easier although it takes a set before my right elbow warms to the movement. Because I can get 13-15 reps at 50 lbs, I should probably up the weight a tad next time.

For fun, I decide to knock out a few sets of Bent Over DB Flyes for rear delts. I feel as if they're lagging because I don't do much overhead movement. Three sets aren't too bad. Next time I'll up my sets to six. An extremely frail elderly lady is on the adjacent bench. She's waving a baby blue beauty bell in the air. I'm not sure what exercise she's doing, but it's good to see her doing something. Because I haven't done BB Reverse Curls in months, and they're suppose to be good for my bad elbows and wrists, I start them again. Afterwards, more as an afterthought, I attempt One-Arm DB Extensions. I know that my triceps are shot, but figure that at least there's a good stretch in this movement. My left arm is so much weaker than my right that I can't finish the last set properly. I head for a Cage Stretch only because both Step Mills are busy.

For LISS, I clamber onto one of the LifeFitness recumbent bikes and read my mail and online forums. When 20 minutes is done, I don't really feel like I've done anything although the bike tells me I've gone almost two miles. Really? I'm not satisfied and the Step Mills are both free now, so I climb up and do 20 minutes there. I'm a little bored so I up the speed to 5 for a bit while singing to my iPod. But I'm a silent singer. You can see my mouth moving, but I'm not making any noise. Now I feel good. I do a quick lower back stretch on the Mat and I'm done for the week. Yay!

The gym scale reads 112.4 lbs and I'm good with that. I saw the gym owner fixing the Nexersys yesterday so I'm looking forward to smacking it around again. But that'll have to wait until next week. After I shovel us out. The school bus driver is already saying "See you on Tuesday."

I have one of those ridiculous weekends again. Chinese school and kung fu. Then we should return some library books, go to the gym, also get my son a haircut so I can see his face. Sunday we have a play date in Connecticut. I'll be bored. I need to prep files for the tax accountant but it'd be rude to do that at a play date. The supermarket is awash in apples lately, and not just the standard golden delicious and macintosh, but exotics like fuji, gala and pink lady. I like the sweet crispness of the fuji and gala apples, but I'm happy with goldens. I buy some ambrosia apples because the name is intriguing. They're yellow with a blush of pink, and they're crisp. But they're not really sweet. My son says they're tart like Granny Smiths. I don't think they have much flavor, so they're consigned to being cooked with pork tossed with mustard, and cabbage for supper.

Storm Prep Workout

20 min Precor elliptical HIIT: 45 sec run / 75 sec jog = 1.71 miles

Flat Bench Press
12x45 (bar)
20, 20, 19, 5x95 lbs (was shooting for 3x20)

Reverse Grip BB Row
12x45 (bar)
15x95 lbs
12x115 lbs
12x125 lbs
3x12x135 lbs PR Yay! (thankgoodness for VGs otherwise I'd never be able to hang on to this)

Rip Crusher
12x30 lbs
12x35 lbs
3x12x40 lbs (dang these are hard!)

BB Curl
15x45 lbs
13, 13, 15x50 lbs (time to up the weight)

Bent Over DB Reverse Flye
12x25 lbs
3x12x30 lbs (should do 6 sets next time)

BB Reverse Curl
3x20x40 lbs (I'll add sets rather than up the weight here)

One-Arm DB Extension
3x12x20 lbs (left arm failed at rep 11 on 3rd set)

20 min LifeFitness recumbent bike LISS = 1.92 miles
20 min Matrix Step Mill LISS = 947 steps