State of Mind

I peeked at my phone before I got out of bed this morning, and it was discouraging. -11°F. The indoor-outdoor thermometer by our front door refused to give an outdoor reading, displaying only -- in the place of actual digits. When I took the dog for a walk, I was surprised at how few birds there were at the feeder. I suspected they were waiting for the sun to actually rise above the trees and warm the branches before alighting on our patch of frozen ground. Even the dog thought it was cold out and didn't argue with me about coming right back into the house. When I started my car, its thermometer read -4. Whew! Much better than the -8 my husband's car read when he left for work this morning.

I get to the gym and pick the cross-trainer furthest from the front door. Unlike some folks, I tend to wear the same type of workout clothes regardless of the weather, and my all-cotton hoodie isn't warm enough until I've warmed up. I've tried working out in fleece hoodies, but find that I can't ever get the smell out. And I don't want to wear freshly-laundered workout clothes that stink. When I'm desperate, I'll use the Stink Away sports detergent, but it's really expensive, so daily laundry is washed with Tide detergent, laced with Febreze. A good coupon in conjunction with a good store sale makes the detergent affordable.

I'm surprised that I'm able to log more than 4 miles on the cross-trainer. I'm tired. But I did have my instant espresso and I added two diced dried dates to my egg and oatmeal mix. Tired might just be a state of mind. After a quick stretch, I find that the free weight area is fairly empty. Oh joy! I've been alternating between actual RG BB Rows and those using the Smith machine. I do less weight on the Smith because my form is a lot stricter. Today I can use the Smith!

The gym is starting to fill up, and I note three different pairs of young women working out in the weight area. That's so unusual. Each pair is oddly mismatched, with one girl being much stronger than her friend. The pair that catches my eye is the tall spidery girl with midriff tattoos, and her shorter, chunkier friend, covered in a heavy hoodie. They're on the breaker bench. Spider Girl is tall enough to position herself well on the bench, with a good arch under the small of her back, her feet flat on the floor. She's got a pair of 10 lb plates on each side of the Oly bar and she presses it 5 or 6 times. Her friend is smaller and can only bench with a single 10 lb plate on each side. The bar wobbles a lot.

Elsewhere, benches are filling up with people using DBs and plates. When I'm done with the Smith Rows, I look around to see what's available. Waaaay too many bodies in the DB area so I'll do those later. Instead I grab a small V-handle and do Seated Cable Rows. A different pair of girls are on the adjacent Tricep Cable Push Down station. They're probably both a good 9 or 10 inches taller than I am. Their form is pretty good although, again, one is much stronger than the other, even though they appear to be the same height and weight. Odd.

The DB area is still crowded so I get on the Lower Back Extension machine for 3 sets. 210 lbs isn't as hard as I remember it, although I feel tired when I'm done. I can finally claim a bench in the DB area although it's more than halfway down from the end of the DB rack where the 55 lb DBs are. Which means I have to grab it and carry it past all the women on the benches with their 10 lb DBs. I only do 3 sets because this exercise really wipes me out. I'm happy to knock out a few ab movements and then I climb onto an elliptical for another 30 minutes. I love being able to power up at the end of the session and really kick it into gear for the last two minutes.

I skip Dive Bomber Push Ups and Pistol Squats but do everything else for the Mat Stretch, adding a new hamstring stretch that I don't know the name of. I cut the plank short at 90 seconds because it's boring, although I know I could spice it up with stance variations. But I'm lazy. And tired. And all I really want to do is take a hot shower and change. I'm saving Leg Day for Friday so I'm not sure what I'm going to do tomorrow: either Arms, or maybe whacking the Nexersys machine, but taping my hands a bit differently. I'll see how I feel, and just how tired I am. But that's just a state of mind. Because how else would I have logged 6.62 miles today?

Tuesday Cardio and Back Workout
(6.62 miles; 28,710 lbs moved)

CrossTrainer

Calorie :   151 CAL
Distance: 4.03 mile
Speed :    8.02 mph
Duration : 00:30:09

Smith Machine Reverse Grip Bent Over Row

196

Set 1 : 30x15
Set 2 : 80x13
Set 3 : 100x13
Set 4 : 120x12
Set 5 : 140x12
Set 6 : 130x12
Set 7 : 100x25

Cable Seated Row

152

Set 1 : 90x12
Set 2 : 105x10
Set 3 : 120x8
Set 4 : 120x8
Set 5 : 120x8

Back Extension Machine

315

Set 1 : 210x15
Set 2 : 210x15
Set 3 : 210x15

Dumbbell One Arm Row

82.33

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8

Elliptical Training

Calorie :   293 CAL
Distance: 2.59 mile
Duration : 00:30:10

Seated Flat Bench Leg Pull In

Set 1 : 100 Lap/Rep

TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

Plank

Set 1 : 00:01:30

Working Through Uncertainty

My upper back hasn't been quite right for a two days now. I'd like to blame shoveling, but I don't actually know that it isn't a weird sleeping position or some ghastly disease. I'm a knotty person, especially in my upper back and just under my shoulder blades. But this doesn't feel like the familiar ache of a knot. The closest I can liken this to is stomach cramps. But in my upper back. And today is Back Day. I'm a bit leery of doing my workout, but the school bus came and there weren't any messages from the school so I don't have any excuses.

I'm happy to have my pick of LifeFitness cross-trainers when I get to the gym. I'm tired, didn't get enough sleep, and haven't fully recuperated from yesterday's 6.5+ miles. Today I'm lucky just to make 6 miles even. I do remember being happy just to make 5 miles once upon a time, but dang that was a long time ago. Afterwards, I wander into the free weight area to assess the equipment availability. The Smith is being used so no Smith Rows today. There's a space between a loaded trap bar (I think it's got 4 big plates per side) and heavy swiss bar with a pair of 10s on it. I pick up the Oly bar in between and do a quick warm up movement. Okay, that feels ridiculously easy.

I grab a 45 lb plate and M, who is doing a weird sort of squat shrug movement with the trap bar, helps me position it on the Oly. Cool. He's off chatting with the crippled Lady Cop in between his sets. She's retired after being thrown through her windshield during a high speed chase. I guess cops don't use their seat belts. 135 lbs feels okay so I add a pair of 10s. 155 lbs feels okay too so I do my normal routine, ending with 20 reps with 135 lbs. Meanwhile, a father/son pair wander out of the hallway and over to the Swiss bar. The father, a bald middle-aged man, hoists it up over his head and performs a few tricep extensions with it. The son, a tall, lanky wanna-be Goth dude, dumps the plates and just does a few overhead presses. Then they walk away.

There are quite a few extremely elderly members here. I worry they'll trip. Or worse yet, I'll trip. Plus, it's just rude to dump your plates on the floor and walk away. I pull out my headphones and walk up to the father to ask him if he's done with all the plates on the floor. He's embarrassed and says "Okay. I've got that." Eventually he comes back and reracks the plates. Too many people trying to be cool and casual and showing newbies bad manners are acceptable. Grrrr.

Today's Selfie

I skip One-Arm DB Rows today. I can row 65 lbs but my elbows aren't very happy with it. And I need to baby them since shoveling is not kind to them either. Seated Cable Rows and Lower Back Extensions seem fine. Then I knock out some ab movements before attempting Hammergrip Pull Ups at the Cage. I'm actually able to get my 3 sets so I'm pretty happy. Another 30 minutes on the elliptical (Performance Program #1) and then a stretch on the Mat. I skip Dive Bomber Push Ups because the shoulder is a bit achy. Instead, after a 2 minute plank, I do a set of 20 Dolphin Push Ups. I'm still not feeling it anywhere, even when I'm down so low that my neck is resting on my fists, forearms flat on the mat. I don't want to put my chin on the mat because it's really not the cleanest. Too many people walk into the gym with their trainers already on, through all the salt, slush and gravel. Tomorrow might be Arm Day. If there's school. We're suppose to get more snow. Maybe it's another 2-hr delay. This afternoon there's kung fu and then Cub Scouts. Tomorrow there's intermediate chess at the library. Saturday is the Cub Scout's Klondike event. Sunday there's a summer camp re-union party. I'm tired already.

Wednesday Back and Cardio Workout
(6.0 miles total, 31,705 lbs moved)

Cross-Trainer

Calorie :   147 CAL
Distance: 3.53 mile
Speed :    7.03 mph
Duration : 00:30:11

Barbell Reverse Grip Bent Over Row

232.5

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

Cable Seated Row

126

Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12

Back Extension Machine

315

Set 1 : 210x15
Set 2 : 210x15
Set 3 : 210x15

TorsoTwistMachine

91.67

Set 1 : 50x25
Set 2 : 50x25

Seated Flat Bench Leg Pull In

100

Set 1 : 100 Lap/Rep

Hammer Grip Pull Up

161

Set 1 : 115x12
Set 2 : 115x12
Set 3 : 115x12

Elliptical Training

Calorie :   274 CAL
Distance: 2.47 mile
Duration : 00:30:17

Plank

Set 1 : 00:02:01

Dolphin Pushup

20

Set 1 : 20 Lap/Rep

Bigger Than I Look

Today's Selfie

I was chatting with a few parents at last night's kung fu class when somehow the issue of height arose. "My son remarked that you're so tiny," one mom said to me. I've never thought of myself as a small person, short perhaps, except when I can't reach items on the top shelf at the supermarket. Tiny was my grandmother who came up to my collarbone, although she looms larger than life in my childhood memories. So it must be quite a shock to newbies at my gym when I grab weights that are obviously meant for bigger people.

Today is Back Day. Lately my routine has included two decent cardio sessions as well as weights and stretching. Because I've tasted 6 miles, 5 miles isn't enough anymore, and I'm actually disappointed when my mileage falls below 5.5. For the last two days, it's been 5.7 miles. I'm really happy that there's no one at the free weights today. The Mayor left while I was pedaling the LifeFitness. Island Jerk hasn't arrived yet. Kids off from school are probably just getting out of bed. I feel a bit tired. Probably because this cold is just winding down.

I keep my sets low (three) for everything except the RG BB Rows. I don't like being crowded so I move the flat bench so there's ample space on either side of me. Unfortunately, two tall teenage girls take it to mean that those are the perfect places for them to do DB lunges, and then drop to the floor to knock out some Leg Lifts. Sometimes they're in the Squat rack with a pair of 10s on the Olympic bar. Well, at least they're using real weights. I move on to the Lower Back Extension machine. I'm always worried that last time was a fluke, that this time I won't be able to move the stack, or worse, this time I'll actually hurt myself making the attempt. But it's needless worry.

Because I know that 120 lbs breaks my form, I stick to 105 lbs at the Seated Cable Row. I can feel my lats and middle back, but I'm worried about my elbows even though I'm using the V-handles for a neutral grip. There's a tall newbie staring at me from one of the Hammer machines. I'm not sure what the issue is. I'm not pulling a lot of weight. There are other women in the gym. In fact, Flirty Girl and Barbie Doll (with her stick arms) are also using various equipment. Last week I got that same look from another newbie who was there with someone who looked to be his teenage daughter. Yes, folks, it IS possible to lift weights, have muscles, be flexible (dropping into a split always awes them), and run a few miles. No Biceps work today though since I'm pressed for time.

Finally, I put my hoodie back on and clamber up to the cardio area for some elliptical time. Afterwards, I do a quick Mat Stretch but skip all the fun things like Dive Bomber Push Ups, Planks, and Pistol Squats (okay, I do a few but not the entire routine). I see D finishing her 7th round at the Kickboxing machine while J, one of the trainers, is replacing the monitor of the other system. Yaaay! No more magenta banding! I plan to whack it a few times tomorrow. My son doesn't have school but my hubs is still in Boston, so he's coming to the gym with me. He doesn't mind. But that means a quick workout. I don't mind.

Tuesday Workout

Elliptical Training

Calorie :   147 CAL
Distance: 3.34 mile
Speed :    6.63 mph
Duration : 00:30:12

Barbell Reverse Grip Bent Over Row

232.5

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

Dumbbell One Arm Row

82.33

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8

Back Extension Machine

315

Set 1 : 210x15
Set 2 : 210x15
Set 3 : 210x15

Cable Seated Row

147

Set 1 : 75x12
Set 2 : 90x12
Set 3 : 105x12

Elliptical Training

Calorie :   256 CAL
Distance: 2.36 mile
Duration : 00:30:12

Perseverance

To keep things fresh, I've been playing with different cardio programs on the Precor elliptical. I can't use any of the programs that rely on heart rate though since half the time my heart rate doesn't actually register. It isn't just the gym machines. My husband has a health app on his phone that requires a finger tip on the sensor for several seconds while it gauges your vitals. I've tried several times, but my skin is too dry for it to function properly. Today I warm up with 20 minutes of Intervals. After I'm done with my Back Workout, I do another 30 minutes of Intervals.

My triceps are a tad sore, probably from the first set of Rip Skulls in several months. But my knuckles and hands feel okay today. There's too many people in the space where I'd normally do RG BB Rows so I opt to use the Smith Machine instead. I use less weight on the Smith and my form is stricter. But keeping the bar from rotating inward and hitting the rungs is a pain. I still feel relatively fresh so I grab a 50 lb DB and get a set of One-Arm DB Rows, progressively moving up in 5 lb increments because I'm too lazy to get the pair of 1.25 lb magnetic discs from the front desk. My form deteriorates by the last set and I barely get 8 reps.

The Mayor and his cronies are gathered at my end of the gym and it just annoys me. They spend more time cackling and chatting than actually lifting. It's no wonder they don't really seem to progress. Of course, they're old men. Okay, they're probably old men. I don't know... they might only be in their 40s and 50s, hiding their bellies under over-sized polo shirts. I'm glad to move on to the Lower Back Extension machine, and then finally back to the elliptical.

I get most of my Mat Stretch done when the concert pianist drops down onto the adjacent mat. She tells me that her husband really enjoyed seeing my photo show and that they were still interested in buying two prints. I told her she should go see them herself just to be sure. She gives private lessons and works all the time. Then we got into a rather nice discussion about what it means to be an artist, and how hard it is if you're the quiet type and not comfortable with self-promotion. I tell her about the article I just read in JamesClear.com about Agnes De Mille and Martha Graham discussing artistic responsibility.

The Mayor and his posse are staring at us because "I'm the gal who doesn't talk to anyone". The pianist says not to feel bad as she rarely talks to anyone at the gym, mostly because they're loud people she doesn't have much in common with. Not that all artists are quiet. My mom once told my teacher that she could only describe me as an Extro-Introvert because I seemed to be both depending on the situation. But I'm also an athlete. An eclectic mix to be sure.

Wednesday Workout

Elliptical Training

Calorie :   160 CAL
Distance: 1.87 mile
Duration : 00:20:00

Smith Machine Reverse Grip Bent Over Row

196

Set 1 : 30x20
Set 2 : 80x15
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x12
Set 6 : 140x12
Set 7 : 140x12
Set 8 : 80x20

Dumbbell One Arm Row

84

Set 1 : 50x12
Set 2 : 55x12
Set 3 : 60x12
Set 4 : 65x8

Back Extension Machine

292.5

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

  Torso Twist Machine

91.67

Set 1 : 50x25
Set 2 : 50x25

Elliptical Training

Calorie :   304 CAL
Distance: 2.66 mile
Duration : 00:30:05

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

Easing Into It

I'm impatient. The month ends next week but I'm itching to slide more cardio into my workout so I upped my warmup to 30 minutes today on the elliptical. And then I still did 20 minutes on the Step Mill after I was done. And I cut out an entire exercise. I'd been debating between BB Rows and One-Arm Rows. Seems silly to do them both in the same workout. I like RG BB Rows better so I did those and skipped the One-Arm Rows. My left lat has been odd lately, ever since it spasmed last week between sets of Bent-Over Reverse DB Flyes for rear delts. I had twisted slightly to grab my cell off the floor and my lat just seized up. It wasn't even Back Day (I do delts on Chest Day).

Today I keep my sets relatively light. Since I already know I can pull 185, I only do sets at 155, and then a "As Many As Possible" set at the end. For fun. Gripping the bar with just the VGs is causing monster callouses to form at the top of my palms opposite my knuckles. I swear I take an emery board to them at least once a week just so I can hold my son's hand without scratching him. My husband teases me that if a Cultural Revolution ever came, I'd be safely mistaken for farm labor with my non-desk jockey hands. He, on the other hand, has baby-soft skin even though he's onsite with conveyors and other equipment when he's not glued to his computer, reviewing shop drawings.

I'm a bit tired from the extra cardio and the BB Rows but I manage to do my three sets of Lower Back Extensions, and then Neutral Grip Lat Pull Downs. I can really feel my left lat today. My right elbow is a little tender as well, but not enough to keep me from getting my sets. I completely forget to do any abs as I clamber up the Step Mill for 20 minutes. A quick Cage Stretch afterwards and I'm done. The gym scale reads 114.2 lbs which is a tad better than yesterday.

I'm thinking of taking Friday off because my son doesn't have school but the rest of NY probably does. Which makes it a perfect day to take him someplace like a museum. I hate going into the City but we could take the commuter train and then either a cab or the subway to the Museum of Natural History because they're having an exhibit on Pterosaurs. I love dinosaurs. I took him to the Yale Peabody Museum when he was three and all he could do was scream "Oh My God!" at the top of his lungs when he saw the huge mounted skeletons. I'm not sure if he'll be so impressed now that he's nine. If my husband weren't working, we'd probably drive into the City, but I hate driving distance, especially in NYC where monster potholes and insane drivers are de riguer. Besides, he'll probably still be in Boston.

Tuesday Back Workout

30 min elliptical = 2.96 miles

RG BB Row
15x45 lbs (bar)
15x135 lbs
5x12x155 lbs
25x135 lbs (AMAP for fun)

Lower Back Extension Machine
3x20x180 lbs

Neutral Grip Lat Pull Down
12x75 lbs
12x90 lbs
10x105 lbs
8x120 lbs
3x8x135 lbs

20 min Matrix Step Mill = 1168 steps

Cage Stretch

April Fool's Today Is Back Day

It's a beautiful sunny day. It's also April 1st so I'm sure there's going to be snow somewhere in the forecast. I'm fairly certain that if I sit outdoors long enough, some biting insect will find me. Last night I was surprised to find a feathery white moth fluttering hopelessly in our livingroom. My son and I decided that "catch and release" was the best option. I'm hoping it wasn't a gypsy moth. Maybe a white plume moth. But that's a bit exotic for our neck of the weeds.

I always start with 20 minutes of cardio, varying only by intensity and equipment. I get on a Precor and jog along at 160-180 Strides Per Minute, feeling warm and sweaty by the time I'm done. There's a barbell on the floor by the mirrored wall, just laying there, beckoning for someone to pick it up. Yep, that'd be me. It's Back Day and Barbell Rows are always first on the list. I warm up with a regular overhand grip, and then switch to an underhand reverse grip when I don the VGs. I notice that I'm developing monster callouses on the palm side of my knuckles in spite of wearing gloves, wraps and other protective gear.

I prop my phone up against my gear sack and water bottle in order to take a video of the 170 lb row. It looks a lot like shrugs to me because it's so heavy. Maybe I'll drop the weight down. I can get 20 reps at 135 lbs so perhaps 155 is the happy median. I don't need my back to be any bigger than it is cause I'm busting out of some of my clothes already. All the literature I read about doing BB Rows directs people to bend over until their back is nearly parallel to the ground, but that's not how the movement looks in any of the videos or photos. Everyone's much more upright, anywhere from 45 to 30 degrees. Bending over more feels like a lower back injury waiting to happen. At the heavier weight, I'm also feeling some weirdness at the top of my hips. It's not lower back though. Maybe I'll just do sets at 155 after today. Again, the hardest movement of all is stripping the 45 lb plate off the bar. The ends are a little rusty so the plate squeaks unpleasantly as I wrestle it off.

Everything else is fairly routine: One Arm DB Rows, Lower Back Extension machine, Close (Neutral) Grip Lat Pull Downs, Cage Stretch, Torso Twist machine, and some mindless pedaling on the recumbent bike. The gym scale reads 113.4 lbs. I don't care. My clothes still mostly fit although I'm finding my festively-colored GAP khakis to be a bit snug. I don't like my clothes feeling as if I had to pour myself into them. Of course, my husband doesn't seem to mind that one bit. Not at all.

Back Day Workout

20 min Precor elliptical = 1.88 miles

BB Row (overhand grip)
12x45 lbs (bar)
12x95 lbs
RG BB Row
12x115 lbs (put on VGs)
12x135 lbs (swapped 25s for 45s -- that was a chore in itself!)
12x155 lbs
2x12x170 lbs +1 set Yay! (these feel so much like shrugs that I drop the weight down)
12x165 lbs (a tad better, but I'll probably drop down to sets at 155 next week)
20x135 lbs (for fun!)

One-Arm DB Rows
10x60 lbs
8, 8, 10 x 65 lbs +2 reps Yay!

Lower Back Extension Machine
3x16x180 lbs +1 rep each set

Close (Neutral) Grip Lat Pull Downs
12x105 lbs
10x120 lbs
3x8x135 lbs (elbows were not happy with these at all today!)

Cage Stretch

Torso Twist Machine: 2x25x50 lbs

20 min LifeFitness Recumbent Bike (LISS) = 2.98 miles

Here's the video of today's 170 lbs RG BB Row:

Cardio is Making Me Fat

Today I cut my cardio down to 20 minutes. It felt weird. But I was hot and sweaty afterwards. Maybe I shouldn't be. I'm not sure how warm I should be for a "warm up". Today I also had my son in tow and the lady in the Child Care room scolded me for running over the 2 hour limit. Ugh. Thursday my son is staying home with my husband because I'm not sure I can complete my Leg Workout (plus showering and changing) in two hours. Still, today was a pretty good Back Day workout.

I grabbed six magnetic discs and used all of them for the last three sets of Reverse Grip BB Rows (122.5 lbs). There's only one more pair of 1.25 lb magnets left so I'll be maxed out at 125 lbs for this exercise unless I can figure out how to use the Olympic bar and plates. Some gyms have heavy duty collars with screw fasteners. They also add a bit of weight to the bar. I could use those if my gym had them. But they don't. Just the spring clips.

I put the Versa Gripps on at 115 lbs, and I'm happy to get three sets at 122.5 lbs. I decided to add One-Arm DB Rows back into my routine, shoving the elbow-wrenching Neutral (Close) Grip Lat Pull Downs to the end of the list. The DB area is remarkably crowded with several guys and a few girls. They're all much bigger than I am, with wider wingspans, making me claustrophobic. I like a bit of space around me when I work out. I start with a 50 and graduate to the 60, trying for sets. I'm always surprised at how tired I am after this exercise. Lower Back Extension is next and I keep it short. Just three sets. I also keep the Lat Pull Downs short, with a warm up set and then three working sets. I'm running out of time but I don't feel bad skipping abs today. I do a slightly abbreviated Mat Stretch, keeping the splits, dive bomber push ups and 60-second plank.

The gym scale reads 112.8 lbs and I'm okay with that. The hot shower feels really good but I'm 45 minutes late by the time I retrieve my son from Child Care. I run into the gym's nutritionist/personal trainer while I'm in the locker room and I ask her about cutting my cardio. She tells me that I shouldn't be able to do cardio for more than 20 minutes. (Unless I'm building endurance, but I'm not a marathon runner. Still, there's something to be said for going distance.) "Give HIIT a look. It's on the Internet," she offers as she heads to the shower. I've been concerned about my body's ability to adapt so well. Now it's working against me, storing fat it thinks it needs to fuel my workouts. I need to toss some confusion into the mix now.

What I don't know is whether I should just do intensive cardio one day a week. Or more. Sounds like a New Year's resolution in the making. I can monitor my weight and body composition and see where I am in a few months. Just in time for my 54th birthday.

Back Workout:

20 min elliptical Hill 6 = 2.25 miles

RGBB Rows: 12 @ 45 lbs / 12 @ 110 lbs / 12 @ 115 lbs / 12 @ 117.5 lbs / 12 @ 120 lbs / 3 x 12 @ 122.5 lbs PB Yay!

One-Arm DB Rows: 12 @ 50 lbs / 10 @ 55 lbs / 12, 10, 8 @ 60 lbs

Lower Back Extension: 13 @ 165 lbs (spaced and lost count) / 2 x 12 @ 180 lbs

Neutral Close Grip Lat Pull Downs: 12 @ 90 lbs / 10, 8, 8 @ 120 lbs Elbows felt pretty good today

Mat Stretch with 2 x 12 DBPUs and 60-second plank

Versa Gripps Saves My Workout

Today is Election Day and although banks are open and there is postal service, the schools are closed. Which means that I have my son in tow today. It's a busy day. First the gym, then the $5 movies next door to catch the animated Free Birds, then off to vote, then home to do a quick load of laundry or two and maybe organize dinner, and get some Chinese home work done before rushing out the door to my son's tae kwon do class. Whew.

The gym is crowded with new faces. I'm bummed when I approach the cardio area because literally all the ellipticals are occupied. I scan the line of machines when two overweight young women decide they'd rather be on different ellipticals, ones just vacated. I'm annoyed that they don't bother to reset or wipe down the machines as they exit and I kick the On/Off button by the power cord to reset the panel. I'm on my favorite elliptical and singing along to Meatloaf classics (silently) but I still don't quite make my quota. Oh well. I'm kinda in a rush anyway and had actually thought about cutting my cardio time short, but the gym rat in me wouldn't allow it. Instead, I decided I'd do my workout and hopefully the child care people wouldn't complain when I went over the 2-hour limit. I'm always running late to get my son, but he's not any trouble (unlike babies or toddlers) so no one's said anything so far.

Today is Back Day and I again debate which exercises to do. Close Grip Pull Downs feel okay except for the top of my elbows so I only do four sets. Because my elbows are bothering me, I take a break and head to the Cage for stretches before returning to the free weight area. I grab a 90 lb BB and do BB Rows, holding them overhand. I'm not happy with the strain it puts on my forearms and elbows so after another set at 95 lbs, I switch back to Reverse Grip BB Rows. I've also swapped the 90 lb BB for the 100. Then I affix magnets. Do a set and add the rest of the magnets. Inexplicably during the rows, my left pointer finger starts to ache at the base and upon closer inspection, I see a bruise forming a thick purple ring. I know I didn't bang it so I'm perplexed as to how this injury occurred. My finger starts to swell, making it difficult to grip the barbell, but otherwise it doesn't really bother me.

I'm stubborn. After a mere five sets, I wander over to the Lower Back Extension machine and start with the pin set at 150 lbs. Four sets of 12 later, I've put a half-brick (7.5 lbs) on the stack. I can actually get the full rotation so this is where I'll keep the weight until I'm strong enough to properly move 195 lbs. Gotta have goals, right? Regulars float in and out. I've seen The Mayor, Tall Pace, Jude, Hoodie Tattoo, Skinny J, M, RR and R. R seems to be sporting a new look, or he's decided not to shave. Because he's got large angular dark features, his appearance is markedly menacing, if you don't know him. I give a quick nod but I'm not in a chatty mood. I've settled myself on a bench in the middle of the DB area because the 50s are at the far right of the top rack, and the 55s are at the extreme left of the bottom rack. Yep, one-arm DB rows.

I can handle the 45 without much pain, but the 50 make the damaged finger ache and I have to cut my reps short. I re-rack the 50 and grab a 55 lb. I'm sure the guys are trying hard not to stare. Time to pull out the Versa Gripps. These make rowing the 55 so much easier. I always start with the left because it's the weaker side, but by the time I've finished 12 reps, I'm breathing hard and need a moment before I can set up with the right side. The second set gets the better of me so only 10 reps. I don't think it was my body that gave out, but my head. I need to be mindless to finish the third set and I'm happy to get another 12 reps. Okay, now that I'm doing reps at 55 lbs, does that mean I should move the weight up. Maybe I should grab the smaller magnets next time (1.25 lbs apiece) so I can inch up to 57.5 lbs instead of trying my luck with the 60 lb DB?

I'm soooo done. Well, I should do something for abs, so a quick turn at the Sit Up bench and then the Mat Stretch. I think about bagging the plank but I don't. I hate how my body quivers every time I exhale, but that' right after doing two dozen Dive Bomber Push Ups so I probably should cut myself some slack. The gym scale reads 110.2 lbs and I'm good with that since I've sucked down nearly all my water. My son isn't quite the last child in the child care room. The movie doesn't start for another 45 minutes so we have time to get a snack in the car before walking back to the cinema. Medium popcorn, of course.

Back Day Workout:
35 min Hill 6 = 3.99 miles Sigh

Close Grip Pull Downs: 12 @ 75 lbs / 10 @ 90 lbs / 8 @ 105 lbs / 6 @ 120 lbs

Cage Stretch

BB Rows (first two sets with normal overhand grip, last last sets with reverse underhand grip): 12 @ 90 lbs / 10 @ 95 lbs / 12 @ 100 lbs / 12 @ 105 lbs / 12 @ 110 lbs

Lower Back Extension Machine: 12 @ 150 lbs / 12 @ 165 lbs / 12 @ 180 lbs / 12 @ 187.5 lbs
Maybe next time I should just do all my sets at 187.5 lbs?

One-Arm DB Rows: 12 @ 45 lbs / 10 @ 50 lbs / 12, 10, 12 @ 55 lbs
Thinking about moving the weight up again but perhaps I'm being overly ambitious

Flat Bench Twisting Sit Ups: 125

Mat Stretch, etc

When Innovation Really Works

I'm always a bit off on Tuesdays, probably my body trying to recover from Monday after two glorious weekend days of doing absolutely nothing. Well, nothing gym-related. I had all the ellipticals to myself (the gym's oddly empty except for the zumba and yoga classes) and mounted #1, punched in Hill #6 and proceeded to warm up. My left glute grumbled soreness and my hands seemed on the verge of cramping. I didn't make my quota, but close. As I'm fumbling with my cell to enter numbers into the Jefit app, sweat is raining from under my hoodie onto the floor. Bleah. I've been snapping a quick photo of the end screen just to verify mileage. Jefit wants calories too so I punch those numbers in as well. I'm not really that concerned with calories, but perhaps I should be?

I've decided I really dislike the Lat Pull Down because of how stressed my elbows are. I do a few sets and they are abysmal. I have the new Versa Grips in my gear bag but I don't feel like pulling them out just yet. The cable area is crowded with The Mayor, Tall Pace, M, Hoodie Tattoo, Jude, and a lot of other guys I only vaguely recognize. After a weak, painful last set on the Pull Down, I take refuge at the Cage Stretch and work on my kicks and stretches. My legs are a bit tired as well. When I'm done, I grab two discs from the front desk and head back towards the free weights, completely skipping Close Grip Lat Pull Downs. There's still a big crowd at the cables and I'm not in the mood to deal with any of it.

I grab the 90 lb BB to do Reverse Grip BB curls but I momentarily forget the "reverse" and do them with a regular grip. Then I swap them for the 100 lb BB. Then I put the magnets on them. Surprisingly, my grip is fine for the moment. I'm entering all the stats into my cell after each set, which means now I don't actually have to actively remember what the heck I just did. I'm not sure if this is good, or just making my memory lazy. The Jefit only loads places for three sets so any more than that must be manually loaded. I find myself doing that a lot. Is this a flag that perhaps I'm doing more than I should be?

I like the Lower Back Extension machine now that I've been able to utilize the seat belt. I start with 120 lbs and only do 12 reps. Set one. Up the weight (plates are 15 lb increments). Set two. And so it goes until I've reached 180 lbs. At this point, I can still get 12 reps but I'm feeling it all in my glutes and hamstrings instead of my lower back. Not sure if this is good or bad. It's also 3/4 of the weight stack. Hmmm. I'm gonna feel this tomorrow. And of course, tomorrow's Leg Day.

Then I do something crazy because the Smith machine is empty. Just a bar and no bench. It's like an invitation! I know I'm going to regret this but I do it anyway: pull ups. I can only get 10 with my legs straight out perpendicular to my body before my elbows are screaming. I readjust my elbow braces, pulling them tighter and moving them until they just cover the joints. I get two more sets (legs tucked to my chest, and then legs out perpendicular again) and I feel much better about myself.

I look around. A lot of the benches are missing, probably because there's new equipment on the horizon. Breaker Benches Are Coming! screams a sign next to the locker rooms. Remembering that I need to be able to have my DB touch the floor at the bottom of the DB Row, I use the DB rack itself as a support. I giggle to myself because I've only ever seen old iron rats using this pose. I start with a 45 lb DB and get 8 reps. I know I should move up to the 50s, but I don't and do another set at 45. Then I grab a 50. I can only get 6 reps and it's because my grip is failing. I'm feeling ornery, so I stick one magnet on the DB. It's only 2.5 lbs but it throws the balance off so I only get 5 reps.

These are the XtraSmall VGs.

I guess there's a method to the madness even if I'm not always aware of what I'm doing. I stick the other magnet on the other side of the DB. Now it's 55 lbs. And I pull out the Versa Gripps. It takes me a while to position my hand properly because it's completely different from anything else I've tried. I'm not completely sure if the end of it is suppose to hit the center of my palm when I wrap my hand around the DB stem. But, I get 8 full reps and I'm more surprised than any of the guys loitering behind me. Just to make sure it's not a fluke, I do another set and get another 8 reps. Okay, I'm sold. This thing really works. And I'll be using it more often on my other lifts.

And also Done! All that's left is the Mat Stretch, and I do add a plank between the regular-stance DBPUs and walking my hands back to my feet. Oddly, the plank feels very relaxing, as in it doesn't feel like anything, or perhaps because it's just relatively easy compared to the DBPUs. Or maybe I just need to hold it longer than 30 seconds. That'd be boring. My stretches are very active. None of this lying about, faux sleep stretching. I see N and she looks really good, her eyes bright and her skin cleared of blemishes. She tells me that she took the zinc as I suggested and her cold disappeared overnight! I also see D as I walk back to the lockers. We chat briefly about bringing children into the gym over the weekend. Apparently it's free from 1-6 pm if they're between 8-13 years old. Ah, but then I wouldn't have a complete slug weekend. The gym scale reads 109.4 lbs. It's all good.

Back Workout:
35 min Hill #6 = 3.93 miles Bleah

Wide Grip Pull Downs: 12 @ 75 lbs / 12 @ 90 lbs / 10 @ 105 lbs / 6 @ 120 lbs
not a good set at all as my elbows really didn't like these today

Cage Stretch with BW heel dips & calf raises and Side Kicks

RGBBRows: 12 @ 90 lbs (I spaced and did this set regular grip) / 12 @ 100 lbs / 8, 10, 10 @ 105 lbs

Lower Back Extension machine: 12 @ 120 lbs / 12 @ 135 lbs / 12 @ 150 lbs / 12 @ 165 lbs / 12 @ 180 lbs (last set felt it all glutes and hams)

Pull Ups off the Smith Machine Bar: 10 legs perdendicular (3 min rest) / 10 legs curled to chest (3 min rest) / 8 legs perpendicular 

One-Arm DB Rows (dead stop): 2 x8 @ 45 lbs / 6 @ 50 lbs / 5 @ 52.5 lbs / 2 x 8 @55 lbs (these last two sets done with Versa Grips)

Ab Crunch Station: 100

Mat Stretch with 12 wide-legged DBPUs, 3 rolling, 12 regular-stance DBPUs, plank (30 sec), walk back, splits, upper and lower back stretches including hip bridges.

Frequency, Reps and Volume

I had trouble getting out of the house this morning in spite of walking my son down the hill to the school bus stop. No, it wasn't the dead 'possum in the middle of the road, or seeing my breath in the brisk 46°F autumn air. It was because I was tired and my legs felt stiff. I debated with whether to do all my errands first or after the gym while the car was warming up. It's an old Subaru and always runs better if I let it heat up for a bit. I guess I'm that way too. I need to warm up before I'm fully functional. I love my old car but it's slowly rusting away. Still, I'm loathe to even consider a newer model. I love how well it accelerates and maneuvers through tight turns. Because the AWD adds a lot of drag, there's no need to brake when coasting will do. It's not gas efficient. The trim is peeling away from the passenger rear door and there's a dent from where a truck bumper or shopping cart hit it while parked at the supermarket.

The parking lot is mostly full so I'm wary when I enter the gym. I'm not sure where everyone is though because the ellipticals are all vacant. I punch in Hill 6 and start peddling. Lately I've taken to wearing my lifting gloves here they seem to keep my hands from cramping up. Yes, my hands and fingers cramp up while I peddle the elliptical. Go figure. My legs are sore from yesterday but I push through it until I'm warm and sweaty. Not as good as yesterday, not quite four miles.

There's a cluster of chatter boxes at one of the Lat Pull Down so I circumnavigate to the other station. I don't look up or around except to replace the handle with a lighter one. My plan is to do all my back exercises in some fashion, but not so much that I'm too tired to do the next one. I only do 4 sets of Lat Pull Downs and I don't do full 12-rep sets except for the first one, which, at 75 lbs, is akin to a warm up set. The Pull Downs bother my right elbow, but lately everything does, including movements that have nothing to do with elbows. Again, go figure. I'm looking at this as a back warm up as I head to the Cage Stretch. Even those are tight, but I'm not surprised.

I return to do Close Grip Pull Downs, my elbows are unhappy and I wrap my wrists. Again, I only do 4 sets, with descending number of reps, starting at 75 lbs and 12 reps. I miss doing Reverse Grip BB Rows so here's my chance. I have a pair of discs with me as I grab the 90 lb barbell. WTH. My lower back doesn't complain and I get 12 reps. Immediately I think, okay this is too easy. I swap the BB for the 100 pounder. 10 reps isn't that hard, but my right elbow and forearm are making themselves noticeable. I may lose my grip on the heavier weight. I stick the discs on for 105 lbs and do 3 sets of 6 reps. I can feel my back and lats in the movement, but what's failing is my grip. I'm not even going to bother with the last BB on the rack, 110 lbs, because I don't think I can hang on to it.

I've missed doing the Lower Back machine so that's next while I let my elbows and forearms recuperate. I start at 120 lbs and knock out my usual 25 reps, knowing that I'm going to go heavier. 135 lbs. Another 25 reps. Okay, moment of truth. 150 lbs. It's heavy but not impossible. I do 12 reps, rest for 30 seconds and do another set. And another set. Then another. Okay, that's four sets of 12. I think my elbows still need rest so I wander over to the sit up board and do a set there, and then a set of kick outs. I had planned to do only 50 lower ab kick outs but once I got to 50, it seemed silly not to finish the set (100). I can't delay this any longer so I go to the DB area where I see the sign that says the DB Area will be closed for new flooring on Thursday.

I like DB Rows but I'm not sure whether I should place the DB on the floor after each rep. I have short arms that don't allow the DBs to hit the floor when I'm bent over a bench. I figure I'm already warmed up so I skip the 40s. I can easily get 10 reps at 45 lbs. I'm aiming for sets of 6 at 50 lbs. I'm basically right-handed for strength so it's odd that my right grip is failing before my left. What's odder is that even though my grip fails on set 3, I recover enough to do set 4 without any issue, and even think that I can handle the next weight up. I must be so tired I'm delusional. The 55 lb DBs are at the other end of rack, starting the bottom row and I'm not about to wander past half a dozen chatty guys grunting through DB presses and flyes. I've completely forgotten about the magnetic discs because I could've used those 2.5 lb increments. I'm done.

The Mat Stretch is a bit stiff because I've cooled down too much and I'm glad to stand in the hot shower afterwards. The gym scale reads 110.2 lbs which is okay since my home scale reads 108.2 lbs and there's usually a two-pound difference between the two. Tomorrow is Leg Day. I'm not sure I can handle a Double Cardio day after a week off, but that's never stopped me before. I just need a plan.

Back Day Workout:
35 min Hill 6 = 3.90 miles
Wide-Grip Lat Pull Down: 12 @ 75 lbs / 10 @ 90 / 8 @ 105 / 6 @ 120 lbs
Cage Stretch with BW heel dips & calf raises and side kicks
Close Grip (Neutral) Pull Downs: 12 @ 75 lbs / 10 @ 90 / 8 @ 105 / 6 @ 120 lbs
RGBBRows: 12 @ 90 lbs / 10 @ 100 lbs / 3 x 6 @ 105 lbs
Lower Back Extension Machine: 25 @ 120 lbs / 25 @ 135 / 4 x 12 @ 150 lbs
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100
One-Arm DB Rows: 10 @ 45 lbs / 4 x 6 @ 50 lbs
Mat Stretch with 12 wide legged DBPUs, 3 rolling, 12 regular stance DBPUs, splits, yoga stretches for upper and lower back, hamstrings, etc

Welcome DOMS Tuesday

DOMS is the acronym for Delayed Onset Muscle Soreness, and it's been a really long time since I've experienced it. Yesterday was Chest and Delts and I've been pushing the intensity. Unfortunately it takes a lot of make pectorals ache -- I think the last time that happened to me I'd been seeing if I could do 50 push ups straight in a row. I did, but damn if I wasn't really sore the next day. Instead, I felt parts of my upper back, specifically posterior deltoids, feeling a bit stiff and achy. Guess I'll stick with the 30 lb dumbbells as long as my joints hold out!

This morning my right wrist and thumb were also achy, with a throbbing pain that pulsed down the inside of my forearm. My elbows were complaining as I dressed and I hadn't even picked up anything heavy yet. I was trailing zombies (brain dead drivers) all the way to the gym. But I had my pick of ellipticals, although I had to weave through the clucking and cackling of the Zumba class in order to get there. Punched in Interval 7 and loaded a Billy Idol playlist just for a change of pace. At least I made my quota today.

I step off the cardio area and run into B who says breathlessly that she's getting up on the Step Mill before someone else grabs it. It does seem to be a popular machine and there's only two of them. After I claim a space at the Lat Pull Down Station, I see R by the DBs. For my own piece of mind, I walk over to him and ask him if he's mad at me. He looks a little surprised. "Why would I be mad at you?" he asks. "Dunno," I shrug, then add,"but I waved at you and you had this look on your face like you were mad or something." He smiles a little and says, "Oh, that was just my mojo. I gotta lot of things going on, that's all." Betting on the Giants? They've been absolutely abysmal this year. "So we're okay, right?" He laughs a little. I realize I have no idea whether he's telling the truth or not, nor does it matter.

I miss doing Reverse Grip Barbell Rows but I don't know how my lower back feels about it so I resist the urge. Instead, I grab the lightest pull down bar available and set the pin to 75 lbs. Then 90 lbs. Then 105 lbs. Then a 7.5 lb brick. Then 120 lbs. By this last set, my elbows and forearms are starting to complain. I only do one set and feel like a wus. The Cage Stretch feels good though. Then I return to the pull downs and grab a close grip handle. I like these better except for the weird rumble along my ribs as I pull my arms down and the handle taps my chest. Only five sets but my elbows are sore. I use Lower Back Extensions as an excuse to rest my forearms. For the first set, the seat belt is too loose and I'm nearly standing, with my butt off the seat. I tighten the belt for the next set and up the weight. And up it again, wondering how much weight I can push, wondering how much is too much.

Dumbbell rows are my grips biggest challenge. I bought new grip straps that are longer and seem thinner so I can actually get my hand around the DB stem if I need to. But I struggle without them today, figuring that I can always dig them out of my gear sack if my grip fails. My grip eventually fails but it's during the last reps of the very last set. My forearms are aching. Regulars float in and out of the free weight area. I see The Mayor, Nixon, M and a few others but I don't pay much attention. It's too hard to move weight if I'm looking around at everyone else, so I don't. There's no way I'm even looking at barbell rows now.

I've already done abs. These new workout pants are okay for everything except the sit ups because of an unpleasant seam. This morning, I snipped out the 5 inch plastic materials strip because really, who the heck designed workout pants to have a plastic strip of Made in / How to Wash running down your butt crack? Tomorrow I get to try my new ten dollar shorts. They come with a built-in, really soft running liner that should keep my modesty intact. They were probably ten bucks because although the shorts are a modest gray, the liner is puke green.

I actually remember to do everything on my mental list for the Mat Stretch including the wide-legged dive bomber push ups and the regular stance ones. My splits are good today and I feel very limber. The gym scale reads 110.0 lbs before I shower. When I get home, my scale reads 108 lbs. Just as I thought. My upper back feels a tad sore, but at least it's not my lower back. I might try doing a few barbell rows next week. Gotta play it by ear.

Back Day Workout:
35 min Interval 7 = 4.64 miles Yay!
Wide Grip Lat Pull Downs: 12 @ 75 lbs /12 @ 90 lbs / 12 @ 105 / 10 @ 112.5 / 8 @ 120
Cage Stretch with BW Heel Dips & Calf Raises and Side Kicks
Close Grip Pull Downs: 12 @ 90 lbs / 12 @ 105 lbs / 4 x 8 @ 120 lbs
Lower Back Extensions: 25 @ 90 lbs / 25 @ 105 / 25 @ 120 / 25 @ 130 / 25 @ 135
DB Rows: 12 @ 40 lbs / 12 @ 45 lbs / 4 x 8 @ 50 lbs
Flat Bench Twisting Sit Ups: 125
Torso Twist: 2 x 25 @ 50 lbs
Ab Crunch Staion: 100
Mat Stretch with 10 wide DBPUs and 10 regular stance DBPUs; splits, lower back stretch, etc.

Paying the Piper

Today is Tuesday, Back Day and again, it's uncharacteristically chilly for September. Forty-four degrees this morning, and I again don gloves to walk the dog. I'm resisting taking out heavier jackets. Resisting swapping the screens for storm panels. Resisting the inevitable truth: Winter's coming. It's not White Walkers that I fear, or the drudgery of shoveling the driveway and 2-hour school delays due to inclement weather. It's getting sick. I hate getting sick. Since I stopped commuting to the City some two plus years ago, my health has been greatly improved. Less stress. Less money, but less stress. So why do I feel as if my eyes are burning? That's usually the first sign for me that I've become run-down. That the sniffles, congestion and then an unruly cough lurk in my foreseeable future. Sigh.

My husband assures me that it's allergies. On his drive to Boston, he says he can feel the allergens accumulate as he approaches the New York area. Apparently there's less pollen in Boston. I'm not so sure, although lately my eyes water as if they've been poked with a stick. There's ragweed everywhere. And a stray dandelion on my walkway. That's why I workout at the gym. Inside. With filtered, conditioned air. It's a beautiful day and with the exception of the chatty ladies who take classes, the gym itself is fairly empty. Just the way I like it! I punch in Interval 7, pull my hoodie down over my eyes and sing along to my iPod. Eventually I warm up.

Still, I feel tired. Perhaps I haven't fully recuperated from yesterday's workout? Maybe it's the bee bread I added to my oatmeal this morning? I'm not at all convinced that it's really good for people, even if it's great for bees. My elbows are achy and sore when I awoke this morning. Yesterday wasn't really an elbow-intensive day. Uh oh. My grip isn't strong today either. I manage to do Wide Grip Lat Pull Downs but I end with only one heavy set. Saving my grip strength for the DB Rows and Close Grip Pull Downs. After a Cage Stretch that did not leave me sweaty and breathless (either it's too cold in here or I really am getting sick), I wander back to the Cables and Free Weights. I pass the Nexersys stations and wave at the gal I spoke to last week. She's really much bigger than I am, so if she's having problems with the Intermediate level, well...

M, the Mayor and a few other people are chatting in front of the Pull Down so I use this as an opportunity to change my routine. I like One-Arm DB Rows, just not sure if they like me. Again, I'm good with the lighter weights, but my grip fails during the last two reps at 50 lbs. Still, I AM stubborn. Because I'm pissed at failing, I add another set. Of course. Because that's the adult thing to do, isn't it? The Mayor, 7-ft Tall Dude and a few other guys are also on the benches by the DBs. Mostly they're staring up at the TV, shaking their heads, because the Giants are failing abysmally. Changing the routine means doing Lower Back Extensions next. With the seat belt, I can up the weight again. It makes me giddy.

I don't do much abs today because they're uncharacteristically sore. My abs are sore? They're sore, oddly enough, from a Mat Stretch move: with legs splayed apart, plop body forward until chest & face are on the mat in front (I put a towel down just for this). Then roll your body back and upward, starting with the hip, stomach, upper abs, chest, neck and finally head. It should have a puppet-like look to it, like a doll being pulled up by a string. It's apparently a killer ab workout as well. Who knew!

Last are Close Grip Pull Downs. I'm usually better, but today I have to concentrate really hard on using my lats to pull the handles down until they kiss my chest. My biceps are burnt. Between sets I see a skinny, half-shaven guy with enormous headphones on. He's alternating benching with flyes. I have trouble taking anyone seriously who has those kind of headphones on because I don't believe you can really workout in them. I can also bench more than he can, but he's probably just starting out. I don't feel much energy for the Mat Stretch but I do it anyway. If anything, I'm cold and starting to stiffen up so my splits are tighter and more difficult. I can see that it's bright and sunny through the plate glass windows so I hurry to shower and change. The gym scale reads 110.4 lbs.


Back Workout:
35 min Interval7 = 4.53 miles Yay!
Wide Grip Lat Pull Down: 12 @ 75 lbs / 12 @ 90 / 10 @ 105 / 10 @ 112. 5 / 8 @ 120 lbs
Cage Stretch with BW Heel Dips & Calf Raises and Side Kicks
One-Arm DB Rows: 12 @ 40 lbs / 10 @ 45 lbs / 4 x 8 @ 50 lbs
Lower Back Extension: 25 @ 105 lbs / 25 @ 112.5 / 25 @ 120
Torso Twist Station: 2 x 25 @ 50 lbs
Close Grip Pull Downs: 12 @ 90 lbs / 10 @ 105 / 3 x 8 @ 120 lbs
Mat Stretch with 10 DBPUs & 3 rolling (I'm discovering that doing this with my legs wide apart is causing my sneaker to rub a scab into the inside of my ankle so I'm going to have to do something else), splits, etc. 

On my way out the gym, a guy stalls in the doorway to read the Blood Drive poster, and my finger gets wrenched because the ring is caught inside the metal molding of the door. That's so freakishly peculiar that I'm at a loss as how to extract myself. I need to disengage from the door frame! I didn't think there was any space to get caught there, but having such tiny fingers and jewelry means anything's possible. When I get to my car, I wrestle my ring off before my finger starts to swell, which it does, and apply the cooler pack from my protein drink. Thank goodness tomorrow's Leg Day! Won't need to grip anything too hard. And maybe I'll get warm.

The Weakest Link on Back Day

It's humid and warm when I get to the gym this morning. I'm hoping I've timed it right so that I miss the crowd in the locker room. Women are streaming out to the classroom. Soon we'll be hearing the instructor screaming over the piped-in music. My gym has been around a long time and its age is starting to show in the women's facilities: one stall out of three is out of order. One sink out of three is missing the faucet handle. Well, at least all four showers work, the TV is broadcasting, and there are vacant lockers. In general though, most of the equipment works and is functional. And the place is relatively clean although if you look hard enough, you'll find dust and dirt.

I wave at a gal as I head towards the Precors in the cardio area. Because I've already plugged in my headphones, I can't hear her say Hi but I see her mouth moving. I don't break stride because I don't want to chat. Forward momentum would be lost by chatting. B is busy chatting with her "gym husband" while they're both peddling LiftFitness ellipticals. She'll probably never talk to me again. Oh well...

I punch in Interval 7 and for the first 10 minutes I can barely keep my pace over 185 SPMs (Strides Per Minute). As I warm up though, my speed increases. By the 5 minute cool down, I'm cruising at 225 SPMs and my mileage comes in over 4 miles. I'm very happy. Why didn't I do intervals yesterday? I don't know. Sometimes I just get lazy, but that invariably bites me in the butt. It's Back Day so I head over to the cable stations near the free weights. R is there, looking miserable. I know it's the humidity. And the fact that the Giants blew their opening game. He's a big Giants fan. He probably even lost money on them. I merely wave at him, he waves back, and then I point to the Lat Pull Down and wiggle my finger, the universal gesture for "You using this?" He frowns and moves his hand horizontally. Naw. Great! It's mine!

I'm fairly possessive about my equipment and tend to sit at my station until I'm completely done. I don't like people who walk away to do something else and expect everything to be the same. It's okay if the gym's empty, but when it's crowded it's not nice to monopolize more than one station. I start with Wide Grip Lat Pull Downs because theses are the hardest, especially on my elbows. My left thumb feels slightly sprained so I don wrist wraps as well as grip pads. I have to lean back to keep my shoulders and elbows from injury, but I don't use my weight to pull down. Instead, I lean back into position and then pull down on the bar.

Afterwards, I wander to the front of the gym where the Cage Stretch is. After a few side kicks and heel dip - calf raise stretches, mostly with the other leg either perpendicular to me or over my head, foot on the cage side bar, I go back to the Lat Pull Downs and swap out the handle for the Close Grip that I'd normally use for Seated Cable Rows. My lower back isn't getting worse, but I can't actually say that it's getting better either. Because my hands are merely overhead instead of stretched outward, I can actually release these handles without having to scramble atop the seat when I'm done with each set. In both instances (Wide and Close Grip), I need to wrestle the heaviest weight by hooking my calves under the seat and using my thighs to pull myself down into position. It's not pretty, but at least I can do it without help. It's also quite an ego pump to move plates that outweigh you.

Last are Dumbbell Rows. My hands are already tired from the Cable Pull Downs so I'm not certain how well this'll go today. I see RR, Nixon and The Mayor. The Mayor looks uncharacteristically disheveled and pink-faced, as if he's been working hard. My iPod is turned way up because I'm not interested in the chatter that invariably surrounds them. R has moved to the far end of the gym, out of sight. I start with the 40 lb dumbbell 'cuz I only need one. After a set of 12, I move to the 45. Getting 10 reps isn't too hard. I want 4 sets of 50 but I can feel that my fingers are tired, and they start to fail at rep 6 on the 2nd heavy set. I'm stubborn. I want 8 reps. By the 3rd set, I've pulled out the lifting straps but they're not the plain webbing I remember from my college days. These are thick with a neoprene padding inside the wrist loop. These are so thick that wrapped around the dumbbell stem, they make gripping the dumbbell even harder because I have such small hands. My left hand is weaker than my right so I discard that grip and use the strap to help me with the last two reps. And I only use the strap with my left hand for the last two reps of the remaining set. I'll have to figure out something better. Or let my hands rest more before doing this exercise.

Before I completely forget, I manage to get on the Seated Back Extension machine. The last occupant set it to 105 lbs and I'm lazy so I leave it there and finally use the seat belt to secure me to the machine. It's actually easier to do it with the seat belt than a lesser weight without the seat belt. Who knew? I'll have to remember this next time, and maybe I'll up the weight again. All that's left are abs, and stretching. Doing abs is like taking a nap before the Mat Stretch. I could make it harder but I don't want the bulk associated with using heavy weight so I just go for reps.

Back Day Workout:
35 min Interval 7 = 4.55 miles Whew!
Wide Grip Lat Pull Down: 12 @ 75 lbs / 12 @ 90 lbs / 10 @ 105 lbs / 10 @ 112.5 lbs / 3 x 8 @ 120 lbs
Cage Stretch with BW Heel Dips, Calf Raises and Side Kicks
Close Grip Pull Downs: 12 @ 90 lbs / 10 @ 105 lbs / 8 @ 112.5 lbs / 3 x 8 @ 120 lbs
One-Arm DB Rows: 12 @ 40 lbs / 8 @ 45 lbs / 10 @ 45 lbs / 3 x 6+2 @ 50 lbs
I knew I could've gotten another few reps after I put down the 45, so I did another set.
Flat Bench Twisting Sit Ups: 125
Torso Twist Machine: 2 x 25 @ 50 lbs
Seated Lower Back Extension Machine: 2 x 25 @ 105 lbs
These are soooo much easier to do with the seat belt! I'm going to have to up the weight.
Ab Crunch Station: 100
Mat Stretch with 10 DBPUs and 5 rolling DBPUs, splits, etc.

The gym scale reads 110.0 lbs even but I've sucked my water bottle dry and I'm starving. Today I remembered to bring a bottle of high protein Ensure in a double cooler pack so it's ice cold. Yesterday I had to go home and mix up a packet of Met-Rx chocolate, leftover from the days when my sister was married to a guy who spent all his time when not at work, either in front of the TV or at the gym. But the Met-Rx mixes up like chocolate pudding, which makes it hard to drink, and it's ultimately not very satisfying even if it purports to have more protein (32 gms) in it than the Ensure (25 gms).

I get home and my scale reads 107.4 lbs which makes me feel even better. I make myself a cup of tea with honey and bee bread, also known as bee pollen. When I look it up, bee bread is defined as a mix of pollen, honey, nectar, enzymes and assorted fungi and bacteria. Yum. It has a vaguely sweet taste and a chewy texture. When dissolved in tea, it makes the beverage cloudy and a little sludgy.

My husband, who purchase a jar of it from the local honey roadside stand, agreed to sample it only if I didn't tell him what was in it. He's the one who bought it. Now I'm probably the one who's going to eat it. Oh well...

It's Not Prince Spagetti Day

I have to keep reminding myself that today is a Pull Day, a Back Day, because Wednesdays are traditionally not only Prince Spaghetti Day, but also Leg Day. But today is not Leg Day. And even though we're not on a tight schedule, I do have to be mindful of the time. Needing a better cardio warm up, I punch in Interval 7 on the Precor and turn up the volume on my iPod. After four and a half miles, I'm ready for the Lat Pull Down station. I always start with Wide Grips on the lightest bar I can find.

Straight-arm Lat Pulldown

While perched atop the seat in order to reach the handles, I see a surprisingly muscular shoulder attached to a well-developed tricep. It's a woman in a baseball cap and racer-back tank doing seated calf raises. When she stands to add plates to the machine, I can see she's got large well-curved quads and glutes as well. I complete my sets and head across the gym to the Cage Stretch. When I return to the cables to do Close Grip Pull Downs, I see that she's doing Leg Presses. She hasn't come with an entourage or even a trainer, but she does sport a plastic gallon jug of water. Before I move towards the benches in the dumbbell area, I pause for five seconds, pull out one earphone and walk up to her. I don't want to interrupt but I'm worried she'll leave without me saying anything. She's doing straight-arm lat pulldowns, but she looks up as I approach and smiles. (That's encouraging. I have to remember to do that when someone approaches me.)

"I just wanted to tell you that you look great," I try not to gush. She smiles even more, "Thank you!" I tell her that I never see any women with muscles working out here at this time (some probably come earlier or later in the day due to work schedules). "You have great arms," I say because it's true. "You do too," she offers, but I know that hers are much bigger than mine. "Yeah, but you're competing, right?" She seems surprised but pleased, "Yes, this November." Instead of saying Hey, good luck, all I can repeat is "Well, you look great" and then I leave before I'm stuck with nothing to say at all because I'm sooo not good in social situations. I think women need to encourage each other, especially in a traditionally non-female enclave. I've said what I wanted to say, and now I don't know what else to do, so I go back to my workout. At least I know how to workout without any prompts or cue cards.

My hands surprise me today by actually behaving, and I surprise myself by upping my weight on the DB Row. I don't have lifting straps in my gear bag. Yet. Today I actually don't need them, but I am wearing wrist wraps as well as the elbow braces. (I don't do anything without wearing elbow braces, not even squats!) I start with 30 and rather than tire out my hands with small progressions, I jump the weight to 40. Because I know I can handle 45 if my hands behave. And then, I grab the last dumbbells on the top row, a 50. I need two hands to walk it back to the bench, but I can get 6 reps, and I can get 3 sets. It feels good. I'm already eyeing the 55s and 60s in my mind.

I glance up at the clock and realize that I just have time to do a bit of abs, and oh yeah, almost forgot Lower Back Extensions. Because I hadn't really thought of my lower back all day, I do 4 sets instead of 2. For Mat Stretch, I play with rolling the Dive Bomber Push Ups so that I'm nearly gliding my belly an inch over the mat as I move forward and back without pushing my hips up at the end. It's hard on the chest and front shoulders, but fun.

Back Day Workout:
35 min Interval 7 = 4.5 miles Yay!
Wide Grip Lat Pull Downs: 12 @ 60 / 12 @ 75 / 12 @ 90 / 12 @ 105 / 10 @ 112.5 / 8 @ 120 lbs
Cage Stretch with Heel Dips and Side Kicks
Close Grip Pull Downs: 12 @ 90 / 12 @ 105 / 10 @ 112.5 / 3 x 8 @ 120 lbs
One-Arm DB Row: 12 @ 30 lbs / 12 @ 40 lbs / 10 @ 45 lbs / 3 x 6 @ 50 lbs
Flat Bench Twisting Sit Up: 125
Lower Back Extension Machine: 4 x 25 @ 97.5 lbs
Mat Stretch with 10 rolling Dive Bomber Push Ups & 3 with hands under waist, and splits, etc.

The gym scale's barely budged since yesterday and reads 110.4 lbs but I feel great. What's going to tucker me out is all the errands I have to do with my son in tow, from shopping for tonight's dinner to visiting the Chamber of Commerce to get American flags (to deliver to our neighbors for a 9/11 tribute), to the post office, to the mall to buy sneakers for the ever-growing child, to the toy store (to view the latest Skylander offerings)... Egads, there's dirty dishes, laundry and dinner to prep. But, wait, we still have to deliver what flags we can... okay, who's got a car in the driveway? They're probably home... Can't wait until tomorrow because even a double cardio Leg Day is still more relaxing than everything else I have to do. LOL!