Take Progress Where You Can

My sciatica is acting up today, perhaps from the kickboxing yesterday, or maybe from not doing a "cool down" with cardio. It's raining and is forecast to rain until tomorrow afternoon. Good grief. At least it's not snow. I can't use the cross-trainer that I favor, the one with the lowest resistance setting so I get on the one next to it. It's harder to pedal so my mileage isn't as good. It also, eventually, makes half my right foot go numb. Oh well.

I do a set of pull ups afterwards, and use the Torso Twist machine just to loosen my hips. I have some stiffness in my left lower back, but it doesn't bother me as much as the sciatica today. There are a lot of guys at the Smith and MaxRack stations so I keep busy on the Mat. Just for fun, I decide to see how many push ups I can do. My first set is a warm up set because I know I can do more, but I don't want to burn myself out just yet. Then planks. Then push ups. More planks. More push ups. Oh, let's do some crunches! Then push ups to finish. Except I'm not really finished. This feels more like a warm up. Seriously. There's something very satisfying about being able to knock out 50 push ups and get up without even breathing hard. It's badass! Okay, I'm kidding.

The MaxRack is clear, although the last users leave things behind, like a cup of coffee (which is eventually retrieved) and portable mats (also later retrieved). Today I'm going to test how much I can pull while doing RG BB Rows. At light weights I just move the bar off the floor into the RG BB Row position. But at heavier weights, I do a Romanian Dead Lift and pull the bar straight up, then cautiously bend forward until I'm in a position to row. I can't row parallel to the ground... it's too hard on my lower back because I have a long torso and short limbs. My angle is probably closer to 60 degrees instead. Once I get past 100 lbs, I have to use my Versa Grips because my hands ache from holding the bar. I have tiny hands with bony little fingers. It wasn't that long ago that I was pulling 155 to 165 lbs on a free Oly bar, but there's no room to do that any more unless I go to the other end of the gym to the CF station. No thanks.

Because I went heavy on Monday, I only do 3 quick light sets of DB Lateral Raises super set with Bent Over Reverse Flyes. All the Inclined Benches have DBs on them as place holders. I'm not interested in getting into a conversation with whoever so I just do a slightly different exercise than the one I had planned. My training philosophy is to not ever do the same routine two days in a row. And if I've benched heavy on Monday, then I'll go for reps instead. I might see how I feel about benching heavy on Friday, but that's not set in stone.

Looking very soft these days

I do another two sets of pull ups and 30 more minutes of cardio. I'm not happy that my weight is inching upwards, but I suspect that's because I've not been as strict with my food as I should be. The gym scale reads 111.2 lbs today. I'd like it to be back down to 107-8. I still have a few weeks before the banquet weekend. And I've tried several of my dresses on. Even at this weight, they fit fine. I just need to learn how to walk in something other than boots...

Wednesday Workout
(6.13 miles total cardio; 26,691 lbs moved)

Cross Trainer

Steady State

Calorie :   130 CAL
Distance: 3.57 mile
Speed :    7.11 mph
Duration : 00:30:00

Hammer Grip Pull Up

190.4

Set 1 : 112x21

TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

Wide Hand Pushup

50

Set 1 : 50 Lap/Rep

Plank

Elbow/Straight

Set 1 : 00:00:30
Set 2 : 00:00:30
Set 3 : 00:00:30
Set 4 : 00:00:30

Wide Hand Pushup

100

Set 1 : 100 Lap/Rep

Plank

Side

Set 1 : 00:00:30
Set 2 : 00:00:30
Set 3 : 00:00:30
Set 4 : 00:00:30

Wide Hand Pushup

100

Set 1 : 100 Lap/Rep

Crunches

50

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

Wide Hand Pushup

75

Set 1 : 75 Lap/Rep

Barbell Reverse Grip Bent Over Row

203

Set 1 : 55x20
Set 2 : 75x15
Set 3 : 95x15
Set 4 : 105x15
Set 5 : 115x15
Set 6 : 125x15
Set 7 : 135x15
Set 8 : 145x12
Set 9 : 105x25

Dumbbell Lateral Raise

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12 SuperSet with

Dumbbell Seated Bent Over Reverse Fly

33.33

Set 1 : 20x20
Set 2 : 20x20
Set 3 : 20x20

Hammer Grip Pull Up

190.4

Set 1 : 112x21

Elliptical Training

Prgm#3

Calorie :   290 CAL
Distance: 2.56 mile
Duration : 00:30:00

Hammer Grip Pull Up

190.4

Set 1 : 112x21

Inching Forward

My thighs feel leaden when I get on the cross-trainer this morning. It's probably because I did over six miles yesterday and I normally don't do cardio like this back-to-back. But I have a plan. Today I'm going to do all the movements I didn't do yesterday, even if they do encompass the same body parts. So I did chest, delts and biceps yesterday. Today I can do BB rows and Rip Skulls (triceps). I also plan to gingerly test the waters with the Torso Twist machine since I haven't done that machine in months and my waist seems wider to me these days.

But of course, I still need to knock out a few sets of pull ups. I bring my knees up to relieve the sciatic pain in my hamstring and foot. There's some discomfort just under my sternum. Ugh. On the Mat, I knock out a hundred push ups and then some crunches. Warm up. Really. The MaxRack is vacant so that's where I go to do RG BB Rows. I used to do them with just the Oly bar, but there's literally no space in the gym where anyone can do that, except in the CF area on the other side, by the Nexersys machines. They have those colorful plates in a rack, and several large taped-over cracks in the mirror wall from careless lifters. No thanks!

My back and hamstrings feel fine as I ease into the movement, starting with just the 55 lb bar at first. I only do a few sets because I don't know how my sciatica is going to react, but it seems promising. I can inch forward on this movement! Yaaay! My triceps aren't as happy. The left elbow is twingey and maybe those push ups have taken it's toll on my arms because I feel weak doing just three sets of Rip Skulls at 40 lbs. I remember handling 45 lbs not that long ago.

More pull ups. Then Intervals on the elliptical. I'm slogging although I don't quite feel so thick and stiff anymore. Another set of pull ups. And stretching. I do most of my Mat Stretch and finish with a piriformis stretch just to be safe. The gym scale reads 109.6 lbs. It's okay, but I'd like to drop another 2 lbs before the big banquet weekend next month. Just so I can look stellar.

Friday Workout
(6.39 miles cardio)

Cross-Trainer

Steady State

Calorie :   137 CAL
Distance: 3.86 mile
Speed :    7.69 mph
Lap/Rep :  --
Duration : 00:30:04

Hammer Grip Pull Up

188.7

Set 1 : 111x21

Torso Twist Machine

Left : 50x25
Right : 50x25

Seated Flat Bench Leg Pull In

50

Set 1 : 50 Lap/Rep

Wide Hand Pushup

100

Set 1 : 100 Lap/Rep

Crunches

50

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

Barbell Reverse Grip Bent Over Row

165

Set 1 : 55x20
Set 2 : 75x15
Set 3 : 95x15
Set 4 : 115x12 Yaaay!
Set 5 : 90x25

Barbell Reverse Grip Skullcrusher

56

Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12

Hammer Grip Pull Up

188.7

Set 1 : 111x21

Elliptical Training

Intervals

Calorie :   2885 CAL
Distance: 2.53 mile
Duration : 00:30:00

Hammer Grip Pull Up

188.7

Set 1 : 111x21

Modifying Isn't Quitting

When I walk into the gym this morning, I see a short middle-age woman wailing on the Nexersys. She has full size boxing gloves on and is either doing the Advance or Intermediate Follow Me program because she knees the center pad several times. I guess she could also be Sparring. It makes me smile to myself because I see so few people using those machines, especially women. The right Cross pad is still floppy but it doesn't stop her. I'll be whacking that thing on Friday.

Today is Cardio and Core and hopefully Full Body. My favorite cross-trainer is free so I'm pretty happy. Shaggy is at the adjacent machine. He's so creepy, but in a sad, pathetic way. I have my hood up and I'm focused on making sure I switch between handles every five minutes. Only 5 minutes left to go and my right foot is numb from the toes to the arch. Well, at least it's just a temporary thing. When I'm done, I do a quick stretch at the Cage and then brace myself for hammer grip pull ups. Except they're much worse today. The pull ups themselves aren't hard, but the searing pain from under my rib cage up the right side of my chest is excruciating. I hang at rep 10 for a moment before muscling through the next 5 reps. It's debilitating, but it doesn't bring me to tears, thankgoodness. No more pull ups until this heals up, whatever it is. I can't imagine that THIS is from an inflamed GI tract. This feels much more surface of the rib cage. It lingers through push ups and planks, unlike the last substernal chest pain. I'm bummed. But at least I know I did sets of pull ups for reps for weeks when I was 55 years old.

Having a small square of dark chocolate didn't sit well with me last night. I've been pretty good about everything else though. And because I can't seem to function without that one cup of instant espresso in the morning, I take my apple cider vinegar, wait a few and then sip my coffee with a cup of that Cabot Greek style yogurt. With maple syrup or molasses. So far so good. I do miss my oatmeal, but it's hard to beat 22 gms of protein for breakfast. I see a lady I chat with occasionally, so I stop to greet her. She and I are trying to encourage a piano exchange between mutual friends. Shaggy keeps wandering by, as if I'll suddenly notice him. And then what? I ignore him. Eventually he goes away.

The first set of regular push ups is hard: I'm still smarting from the rib pain. But eventually it fades and I'm able to increase my diamond push ups, and one-leg-raised push ups. My goal is to get 50 reps for each type. Except for those first regular push ups, because I've gotten 100 a few times, but today I'm good with 80. Do I miss benching? Actually I don't. I don't miss wondering if it's going to kill my right shoulder, or screw up my elbows. I do miss doing delts though. DB lateral raises and reverse flyes. But only because I'm a badass. Kidding. I don't miss CGBP either because it's more satisfying doing diamond push ups. I did like Rip Skulls though. I might go back for those.

My rib and abs hurt enough to make planks challenging at only 2 minutes, and that's only 30 seconds per side per position. That means 30 seconds elbows, then 30 seconds straight arm, then elbows, then straight arms. Bird dog is absolutely hilarious with a straight back leg, as my supporting arm shakes and quivers while I try not to fall over. I'm doing better with side planks, both elbow and straight arm. I haven't tried the top leg elevated in a while. That's next, and good for the giggles.

I eye the stretch Cage longingly but skip it and use the Cybex Torso Twist machine instead. I'm up the 3 steps to the cardio platform when I glance over at the free weight area and realize that it's completely deserted. So I back up and head over to the Max Rack for a few RG BB Rows. I haven't done these since mid-August, and I don't have my VGs with me. Okay, I figure I'll knock out a few light sets just for reps. But what does that mean? The bar is about 55 lbs so I do 25 reps. I could do that all day. I feel my lats and middle back, but only because they're still sore from last week's pull ups. Maybe I should up the weight just a tad. I add 10 lb plates to either side. Then 5 lb plates. Then screw it, I take the 5s off and replace them with 10s. That's 95 lbs. For 20 rep sets.

I see myself in the mirrored wall and am a bit surprised that I look so little. Everyone else thinks I'm bigger as well. Larger than life! And apparently in my own head as well. Because the image in the mirror is not how I think of myself. I'm tempted to do some Drag Curls or Seated Rows, but I don't have my "bag of tricks" that contain my grip pads, Versa Gripps or collars. Next time. Okay, now I can do some cardio.

Up to the Precor elliptical for 30 minutes of Intervals, my favorite. Kidding. It's hard, but I like the way I feel when I'm done. I stretch again, and do most of the Mat Stretch, minus Pistol Squats. I'll do those on Friday, after I whack the machine again. That poor machine!

Wednesday Workout
(6.96 miles total cardio)

Cross Trainer

Warm Up

Calorie :   143 CAL
Distance: 4.24 mile
Speed :    8.46 mph
Duration : 00:30:03

Hammer Grip Pull Up

Too painfu!

Set 1 : 110x15

Regular Push Up

80

Set 1 : 80 Lap/Rep

Plank

Elbow/Straight

Set 1 : 00:02:01

Diamond Push Up

35

Set 1 : 35 Lap/Rep

Plank

Bird Dog

Set 1 : 00:02:00

Dand Push Up

40

Set 1 : 40 Lap/Rep

Plank

Side

Set 1 : 00:02:00

Leg Raise Push Up

36

Right Up : 35 Lap/Rep
Left Up : 36 Lap/Rep

Cybex Torso Twist

91.67

Set 1 : 50x25
Set 2 : 50x25

MaxRack RG BB Row

158.33

Set 1 : 55x25
Set 2 : 75x20
Set 3 : 85x20
Set 4 : 95x20
Set 5 : 95x20
Set 6 : 95x20

Elliptical Training

Intervals

Calorie :   314 CAL
Distance: 2.72 mile
Duration : 00:30:02

The Fasted Workout

Because I had a noon appointment for my annual physical that required a "fasting blood test", I didn't eat breakfast or drink my usual cup of Cafe Bustelo. Instead, I had some jasmine green tea which was okay but not what I prefer first thing in the morning. I was concerned about how much this would impact my workout, but I needed've worried.

Top: Precor elliptical
Bottom: LifeFitness recumbent bike

I do 20 minutes on the Precor, but not HIIT since I did that yesterday. Instead, I lope along at 175-180 Strides Per Minute. By the time 15 minutes has passed, I'm up to 190-200 SPMs and it feels pretty good. Fridays are my catch-up day for whatever I feel is lagging. Since I'll be doing Arms later, I like to warm up with two big exercises: bench and barbell rows. I'm careful to position myself on the bench so that the bar is directly over my chest. It means that the top of my head is just parallel with the edge of the bench. I knock out two sets of 20 reps. I can probably do 3 sets but start to hesitate at rep 15. I really don't want M coming over and grabbing the bar so I rack it, take 5 breaths and then knock out another 5 reps.

I like the Reverse Grip BB Rows, but my back is still a touch achy from the real Squat attempt on Wednesday. I don't like that feeling so I go slow and easy. After 135 lbs and 12 reps, I debate whether to up the weight for less reps. I definitely don't want to do sets today. And I don't want to hunt around for the 2.5 lb plates either so I grab a pair of 5s. That's 145 lbs. I'm good for 8 reps. Yay! I absolutely know that there are guys trying not to stare. I so don't care. Just stay out of my way.

Now for the stuff I don't do quite so well. I figure I can do one shoulder exercise on Fridays. Last week it was Bent Over DB Flyes. Today it's BB Shoulder Press. I know I can do a set at 30 lbs so I use that as a warm up. My shoulders click loudly on the press motion because I can hear it through my tunes. I use the 40 lb BB for the next 3 sets. My right shoulder is a little sore today and I don't want it to be a lot sore. 40 lbs is perfect for the Rip Crushers that are next. 40 lbs is all I can manage for the 12 rep sets. I know I'm grimacing throughout the entire three sets because it's that hard. But 40 lbs is light for BB Curls. I do one warm up set, swap it for the 50 lb BB, then add a pair of magnets to bring it up to 55 lbs. Three sets! Yay!

I drop back to the 40 lb BB for the Reverse Grip BB Curls. Okay, I can do better so I add the magnets and get three more sets of 20 reppers. Yay again! My arms are shot but I try to do Pull Ups anyway, just because the Smith machine is vacant and it's the only place I can do Pull Ups in the entire gym. It's diminishing returns: 8, 7, 6. At least I did them. My elbows aren't happy but I'm sure they're going to be screaming at me later because they're the weak link in this movement.

I look up at the clock and figure I've got time for 20 minutes of LISS and the one recumbent bike I actually fit in (the seat comes forward all the way instead of being stuck halfway) is free. I pedal, read my email and the online forums. Got to go shower! The gym scale reads 111.4 lbs but I'd already weighed myself this morning and was surprised to see 108.6 lbs and 20.2% BF. It's a nice surprise for the end of the week. My husband actually made it home last night although he has to leave again Sunday afternoon, which means he won't be part of the Cub Scout march in the St. Patrick's Day Parade. No, that'll be me and my son and whichever other scouts show up. But he's 13 lbs lighter from working nights, eating only one meal a day and trying to make use of the hotel gym equipment.

I'm 9 minutes late to the doctor's office but no one's in a big rush. There's blood and urine, EKG, hearing test, blood pressure and a silly survey about whether you've noticed any mental issues with yourself. WTF? The doc says it's good I've only put on 2 lbs since my last annual, and that women in general gain a lot of weight and fat in the five years after their periods stop. Five years? After five years, she says things seem to settle down, but everyone's different. No hot flashes or night sweats? Naw, I just feel a little blush sometimes. That's about it.

The doc also tells me that since it's been a year since my period, it's time to do a Bone Density Test, so I've scheduled that for a day in April. Oh, yeah, and I should probably go see my OB/Gyn, and make that appointment with the glaucoma specialist. It's only when I get back to my car that I realize how goddam hungry I am. Good thing I have a high protein beverage in my cooler that I drain on the spot. If all goes well, I'll be back at the gym with my son in tow tomorrow to play on the cardio machines.

Fasted Friday Workout

20 min Precor elliptical = 2.02 miles

Flat Bench Press
12xbar (45 lbs)
12x75 lbs
20, 20, 15, 5 x 95 lbs

RG BB Rows
12xbar (45 lbs)
12x95 lbs
12x115 lbs
12x135 lbs
8x145 lbs PR Yay!
12x115 lbs

BB Shoulder Press
12x30 lbs
3x12x40 lbs

Rip Crushers
3x12x40 lbs

BB Curl
12x40 lbs
12x50 lbs
3x12x55 lbs PR Yay!

RG BB Curls
20x40 lbs
3x20x45 lbs PR Yay!

Pull Ups
8, 7, 6 (wow do these hurt after curls)

20 min LISS on LifeFitness recumbent bike = 2.19 miles