Another Anatomy Mystery

My lower back is still a bit stiff this morning when I get to the gym. I'm running late because the old silver sedan in front of me turned left (East) into the low morning sun and smack right into a huge, "so big how could you possibly not see it" garbage truck. It blocked the entire main thoroughfare until a police officer directed the garbage truck to back up onto the shoulder. I wonder if this is the same car that ran the stop sign on my road as my son and I waited for his school bus. I tell B about this when I get into the locker room and she tells me that she's sure the driver was on her cell. I can't even change the CD in my car while I'm driving, much less talk on the phone. When I'm driving, I'll have the radio on, but all I'm doing is driving. I'm very single-minded.

Today is Leg Day and I warm up on the elliptical for 15 minutes, barely breaking a sweat at 200 Strides Per Minute. I'm definitely doing a de-load next week, but haven't decided whether I'll continue alternating LISS and HIIT days. The Smith is occupied so I do a light stretch at the Cage. When I return to the Smith, the fellow has moved on to machine shrugs right behind me. Squats feel okay until I get to 120 lbs. I'm probably doing a lot more volume than I need and I'm considering cutting back my reps. At 120, my back starts to feel crunchy. My right knee also twinges a bit. Although I can drop to my heels on the lighter weights, it's too hard on my knees as I go heavier. At 150, I'm just barely parallel but I'm okay with that. I don't need a bigger butt than I already have. And I already have massive thighs.

My lower back is still stiff, and what's really bothering me is my right front hip. I'm not sure what muscles are involved but it's certainly annoying. I'm thinking that yesterday's heavy rows are taking their toll on me. Yeah, a de-load is looking really good right now. But I still want to do Smith SLDLs. All the step platforms are stacked inside the ongoing Zumba class. Luckily they don't use these platforms in Zumba. I didn't like pulling up from just under my knees and the platform allows me to grab the bar closer to my ankles. This movement doesn't seem to hurt my back although I did curse under my breath when I got to 150 lbs. Last week I could get 12 reps. This week I cut back my heavy sets to less reps.

I feel okay but that changes as soon as I try to do some of the accessory work I skipped last week because school's were closing early. Both the Seated Leg Curl and Seated Leg Extension made my lower back ache, which is really odd because it's never happened before. Part of it may be because I don't really fit into the equipment properly. My legs are too short to rest my ankles on the rollers without me scooting myself up against the lap bar, which means my back is not flat against the seat. I have to drop the weight substantially in order to do anything. I'm disappointed. The Leg Extension is even worse. I know I can get 12 reps at 135 lbs. But today I can barely do 105 lbs without my hips and lower back complaining. I toss in the towel after a few sets and mount the elliptical. Walk pedaling while reading my email and forum posts slows me to a mind-numbing 39 SPM.

The gym scale reads 114.0 and at first I think it's a mistake because it's been 115 for the past 3 days. Well, that's okay. I'm baffled by the stiffness in my back and hip but I'm not sure what muscles are actually affected. It's another anatomy mystery. I'm only planning to do some cardio and boxing tomorrow, things I don't think will bother my sore spots. And then next week I'm not going to lift at all. Not a thing. Except maybe my water bottle.

Leg Day Workout
15 min warm up elliptical = 1.63 miles

abbreviated Cage Stretch

Smith Machine Squats: 25 @ bar as fast as I can go Heel to Butt / 12 @ 60 lbs HTB / 12 @ 80 lbs all other sets are parallel / 12 @ 100 lbs / 12 @ 120 lbs / 12 @ 140 lbs / 12 @ 150 lbs / 12 @ 130 lbs / 12 @ 110 lbs / 12 @ 90 lbs

Smith Machine SLDLs: 12 @ bar / 12 @ 80 lbs / 12 @ 100 lbs / 8 @ 120 lbs / 8 @ 140 lbs / 8 @ 150 lbs / 10 @ 130 lbs / 12 @ 110 lbs / 12 @ 90 lbs / 12 @ 80 lbs

Seated Leg Curls: 12 @ 75 lbs / 3 x 12 @ 90 lbs

Seated Leg Extensions: 12 @ 75 lbs / 12 @ 105 lbs / 12 @ 90 lbs / 12 @ 105 lbs

20 min elliptical LISS = 1.04 miles

After the Feasting

I felt like a slug this morning. I'd like to say it was because I've dropped my cardio down to 20 minutes for a warm up. I usually do a good hour but it's time for a change. As much as I hate cardio, I miss how good I used to feel afterwards. Yesterday was Christmas, which in our house, means pajama day. Just toss on boots and a coat to walk the dog. We gnoshed and nibbled all day on chocolate-covered raisins, almonds, peanuts, popcorn... you name it, it's covered in chocolate or caramel, watched lots of bad movies, opened gifts, spoke to distant family members and then had grilled steak, rice and spinach for dinner. Finished off the last of the rainbow cookies as well. I let the family sleep in and head to the gym alone. I'll have my son in tow tomorrow, but I'm planning a shorter routine for Fridays.

I set up venison chili in the crock pot last night and stuck it in the fridge so I could just plug it in this morning and not fuss over supper tonight. But I've got to clear the snow off my car, move my husband's car out of the way, put out the trash, feed and walk the dog, refill the bird feeder. I barely have time to gulp down my coffee and the dog gets part of my breakfast because I can't finish it. I feel rushed -- my son has a dentist appointment at 1 o'clock and my husband has no intentions of leaving the house today so I'll have to retrieve him after I work out.

At the gym I run into B who is just leaving. The treadmills are all occupied, and standing on the elliptical behind the row makes me feel like a Roman chariot driver with a team of runners before me. I punched in Hill #4 today just for a change. I'm not even feel vaguely warm until minute 12, a little sweaty and warm when I'm done, but I don't have that great aerated feeling. The gym is crowded with regulars like Jude, M, ZZ, Latin Baseball. This time next week there'll be a slew of new faces who'll come for a few months and then disappear. The Smith is free -- yay! I do a quick set of Smith speed squats with just the bar. 25 reps doesn't feel bad. It shouldn't. It didn't feel bad when I'd just pedaled eight plus miles so why should it feel worse today? I'd like to do better than last week so that's my goal for today. I keep checking last week's log to see where I should be.

I get to my max weight of 140 lbs and do three sets of 12 reps. That's better than last week. I don't feel confident in my knees and hips to go heavier. Stiff-legged dead lifts are another matter. After the first two sets, I drop to ten reps. Last week I got three sets of 10 at 140, but I'm feeling ornery today. So I up the weight to 150 and get six reps. Just to make sure it isn't a fluke, I get another six reps. Yay! I'm using the VGs and those always make me a bit unsure because I'm grabbing the grip, not the bar although technically the bar is in my hands. This weight is heavier enough to have me panting and feeling just a tad ill afterwards. But I don't feel like throwing up. A good sign. My lower back and hips do feel a little tired though so I do Leg Extensions next instead of Leg Curls.

The Seated Leg Extension always feels heavy at first until I get past my warm up set. Today I only do five sets, but I've moved the weight up to 142.5 lbs. Yay. Back to the Seated Leg Curl where I've decided to lower the weight for better control. I pyramid up to 105 lbs and back down. Since I doubt I'll be doing abs tomorrow, I knock out some sit ups and knee-in kick outs before heading to the Mat. The DBPUs feel easy today, but I still hate the 60-second plank. I look at the clock and I barely have time to shower and change before rushing back to the house to grab my son.

Tomorrow I thought I'd give HIIT a try since I've read so much about it. Even my husband has agreed to give it a shot in our garage. But I still want to box the Nexersys afterwards. I figure I can maybe do 5 minutes of HIIT on the elliptical, stretch at the Cage, and then go a few rounds. At least that's my plan. The gym scale reads 113.8 lbs which isn't surprising considering yesterday's dietary indiscretions, but this holiday season only comes once a year. Life's too short to feel bad about having that extra cookie or two. I'd rather just work out harder.

Leg Day Workout:
20 min cardio Hill #4 = 2.16 miles 
Smith Squats: 25 @ bar (30 lbs) heels to butt as fast as I can go / 12 @ 80 lbs / 12 @ 100 lbs / 12 @ 120 lbs / 3 x 12 @ 140 lbs PR reps Yay! / 25 @ 30 lbs heels to butt as fast as I can go
Smith Stiff-Legged Dead Lifts: 12 @ bar / 12 @ 80 lbs / 10 @ 100 lbs / 10 @ 120 lbs / 10 @ 140 lbs / 2 x 6 @ 150 lbs PR Yay!
Seated Leg Extensions: 12 @ 75 lbs / 12 @ 105 lbs / 12 @ 120 lbs / 12 @ 135 lbs / 12 @ 142.5 lbs PR Yay!
Seated Leg Curls: 12 @ 75 lbs / 12 @ 90 lbs / 12 @ 105 lbs / 12 @ 90 lbs / 12 @ 75 lbs
Flat Bench Twisting Sit Ups: 125
Knee-In Kick-Outs: 100
Mat Stretch with 2 x 12 DBPUs and 60-second plank

In the Groove

I dropped my son off at school at 8:10 this morning because he has his last Extra Gym Class which allows kids to run around a good 45 minutes before class starts. I would've gotten to the gym at a reasonable hour if I hadn't been trapped behind a white Chevy Impala who needed to break at every curve in the road, couldn't make up her mind whether to make a left turn in rush hour traffic, changed her mind and then sat so far back from the intersection that the light had changed before she finished making her turn. My husband agrees that the worst drivers seem use Impalas as their vehicles of mass frustration. And these aren't the land-yachts of my childhood. But their drivers seem to think they are.

Today is Leg Day but I've missed the opportunity to mount a Precor elliptical. I trudge over to the LifeFitness Cycles, the only other ellipticals I sort of fit into. I don't like them because the resistance stresses my ankles, even at the lowest level. Today, I get a good warm up, logging in only a bit over three and a half miles. I'm also getting a blister on my right foot from it. The Precors are suddenly all vacant, so for the next leg of cardio, I trudge over to my favorite machine and punch in Interval 7. It's starting to make grinding noises like the tractor (Precor #2) but not as loud or rough. I can deal with this and I find myself singing (silently) along to Meatloaf on my iPod. I make over four miles and I'm happily drenched. I seem to need at least a day or two of cardio before I feel really great doing it. Monday and yesterday's cardio sessions weren't as good as today's. I'm not sure why, but how I feel doesn't lie. I probably won't feel this good tomorrow, but maybe I will.

The Smith is empty. Yay! Smith Squats and Stiff-Legged Deads are on the menu. They are the mainstay of my Leg Workout, with Curls and Extensions less important. I only do one set of Speed Squats with the bar for 25 reps. I really don't want bigger legs, or a bigger butt — I like my pants the size they are! After warming up, I just do 10 rep sets. I notice my right hip, but not my lower back. Then I prepare to do Smith Stiff-Legged Dead Lifts, mindful of my form, trying to slow the negative movement. I don't really feel it in my hammies although I know they're being worked because I have trouble with the Leg Curls that follow. It's odd to have muscles fatigue without actually feeling them work. I use the VGs when I get to my max weight and do sets of 8 reps. It's the same weight as last week but I've managed one more set. Yay! And I don't feel like throwing up afterwards anymore, although I am breathing hard.

The Seated Leg Curl is surprisingly hard today, proof in my mind that I was doing the Deads correctly. I bail after a mere four sets and knock out some side abs on the Torso Twist machine while I wait for the Leg Extension to free up. Those I can get full 12-rep sets while steadily increasing the weight. But I don't want Tom Platz legs so I stop after five sets. No Cage Stretch today. Instead, I set up my timer and plop myself down for Mat Stretch and 60-second plank. It feels okay, stretches are all good, and I'm moving at a fast enough pace for it to leave me pink-cheeked and a bit sweaty. I feel really good!

The gym scale reads 113.0 lbs and I'm uncomfortably resigned to being bigger. The last time I put on unexplained weight, it turned out I was pregnant with my son. Somehow I don't think that's the case now. At least I hope not! Tomorrow I'm planning cardio and boxing the Nexersys because my shoulders, a bit sore today, should be recovered enough for me to whack the avatar for a few rounds. I'm soooo looking forward to THAT!

Thursday Leg Workout:
35 min LifeFitness = 3.67 miles + 35 min Precor Interval 7 = 4.26 miles  Grand Total = 7.93 miles
I try to avoid the LifeFitness machines but it was better than not doing cardio at all.

Smith Squats: 25 @ bar BTH as fast as I can go / 12 @ 80 lbs / 10 @ 100 lbs / 10 @ 120 lbs / 3 x 10 @ 140 lbs (assuming bar is 30 lbs)

Smith SLDLs: 12 @ bar / 12 @ 80 lbs / 10 @ 100 lbs / 10 @ 120 lbs / 3 x 8 @ 130 lbs Yay!

Seated Leg Curl: 12 @ 90 lbs / 12 @ 105 lbs / 12 @ 120 lbs / 12 @ 90 lbs
At 120 it's almost as if I can't feel my legs contract so I drop the weight back down to the start.

Torso Twist Machine: 2 x 25 @ 50 lbs

Seated Leg Extension: 12 @ 75 lbs/ 12 @ 90 lbs / 12 @ 105 lbs / 12 @ 120 lbs / 12 @ 135 lbs

Mat Stretch with 2 x 12 DBPUs, 60-second plank, splits, etc.

I'll Probably Regret This Tomorrow But Dang It Felt Good Today

My online buds in another forum have been advising me to take a week off and rest because my fatigue sounds like over-training. I admit that I haven't taken any time off since I got a head cold last year. Normally I come down with one at least once or twice a year. Instead, I've managed to stave off illness by frantically popping zinc tablets and fish oil capsules. Every time I feel my lower eyelids burn a bit, I pop some zinc and drink juice. So far it's worked. Except that means I haven't actually ever taken more than three days off from exercise. I would've thought that three days is sufficient time to rest and recuperate, but consensus is a week is better.

Hhhmmm, I think maybe next week. And then I think, well, maybe I'll just do some cardio. And maybe a few rounds on the Nexersys a few times next week. It's not the same as lifting weights. But I'll have to stretch of course. I don't know if it'll be enough rest but I'm willing to try it at least once.

Today, however, is Leg Day. And Leg Day means Double Cardio. And weights. And stretching. My favorite elliptical is free. Heck, all the ellipticals are free today. I like to start with Interval 7 first. Not just because it gives me a morale boost, but also because it makes the following Hill 5 program feel so much easier. I barely make quota on the second session, but it's enough to give me over eight and a half miles in total. I'm good! I feel lighter than air. Must be those endorphins kicking in. I'm hooked.

The weight area is fairly empty. I see M and "Nixon" at the far end chatting with some others. I figure I'll do a few Smith machine squats, see how I feel, then maybe some Stiff-Legged Dead Lifts. My lower back has been fairly silent so far. I cut my reps today to see how it feels, but still do 3 sets at the heaviest. The crunchy bubbles are coupled with a tiny amount of lower back discomfort when I approach parallel. So again, I don't make parallel at the heaviest weight. I don't think I can handle going any heavier. There's not enough meat on my upper back and even with a thick neoprene pad, the bar makes me feel every vertebrae at the base of my neck. My lower back feels a little odd, but I'm okay as I drop the weights. I manage full butt-to-heel speed squats with just the bar before and after the weighted sets so I'm satisfied that it was a decent workout.

My lower back feels a bit stiff now but I do a light set of SLDLs with just the bar anyway. Then I decide, WTF and toss the 25s on. It's okay. I toss a pair of 10s on. Still okay. I cut my reps though. Then I add another pair of 10s because I figure I cut my reps, so WTF. It's heavy but it doesn't hurt. I could probably go heavier and do just a few reps. Maybe next time. Then I wonder how much I'm going to feel this tomorrow, if this is something I'm going to regret. Oh well, too late now.

"Ollie" keeps floating between being behind me and being next to me. He's alternating between DB shrugs and machine shrugs with half a dozen plates on each side. It's annoying. I probably wouldn't be as annoyed if he'd keep his eyes to himself while I was benching. Guys don't seem to realize how we keep track of behavior. We know when a guy's being a dickhead even if they don't.

I'm still dripping sweat when I stretch out at the Cage. I've ditched my hoodie on the railing again. Getting my foot over my head has gotten a lot easier in the past few weeks. I've only been working on it for a good part of a year now. I hold my breath as I approach the Cybex machines and hope that the Seated Leg Curl or Seated Leg Extensions are free. Usually it's occupied but today I'm in luck. I have to adjust the seat to the closest setting, and the leg bar to the shortest length. And still, I don't quite fit the way I should. I have to brace my palms against the roll bar with my hips pushed forward in order to have my ankles hit the pads in the proper spot to leg curl. (I don't fit into the Lying Leg Curl, and the Standing Leg Curl hurts my knees, probably because I'm not tall enough to position myself properly.) But I can move some weight. I up the weight and drop the reps for each set. Then I try to get 3 sets at the heaviest weight. Today it's only 127.5 lbs. My legs are a little burnt right now.

I fare better with the Seated Leg Extensions which I fit in a tad better, although it's all I can do to grip the ends of the handles alongside the seat. Today I get my last set at 135 lbs. That's a personal best (PB) and I even managed to squeeze out six reps instead of the four I was shooting for. Yay! Then, before Mat Stretch, I knock out abs just because there's no reason not to. Crunches first. My lower back is starting to stiffen up so I knock out extra sit ups before doing the Torso Twist machine. The Mat stretch feels really good and I'm happy.

The gym scale reads 109.8 lbs. I'm not surprised and I don't mind being heavier. I just don't want to be bigger 'cuz I like the way my clothes fit now. If cutting my reps means getting stronger, I'm all for it! There are some areas though that I want to maintain muscular endurance. Like arms. There is just nothing quite as fun as raining blows on the Nexersys avatar. Well, almost...

Endorphin-Pumping Leg Day Workout:
35 min Interval 7 = 4.51miles + 35 min Hill 5 = 4.03 miles  Grand Total = 8.54 miles Wahoo! 

Smith machine Squats: 25 butt to heels speed squats w bar (let's say it's 30 lbs) / 12 @ 80 lbs / 10 @ 100 lbs / 8 @ 120 lbs / 3 x 6 @ 140 lbs / 8 @ 120 lbs / 10 @ 100 lbs / 12 @ 80 lbs / 25 heels to butt with just the bar (30 lbs)

Smith machine SLDLs: 12 @ bar (30 lbs) / 12 @ 80 lbs / 10 @ 100 lbs / 8 @ 120 lbs / 10 @ 100 lbs / 12 @ 80 lbs

Cage Stretch with BW Heel Dips & Calf Raises and Side Kicks

Seated Leg Curl: 12 @ 90 lbs / 10 @ 105 lbs / 8 @ 120 lbs / 3 x 6 @ 127. 5 lbs
Seated Leg Extension: 12 @ 90 lbs / 10 @ 105 lbs / 8 @ 120 lbs / 6 @ 127.5 lbs / 6 @ 135 lbs (PB)

Ab Crunch Station: 100
Flat Bench Twisting Sit Ups: 150
Torso Twist Machine: 2 x 25 @ 50 lbs

Mat Stretch with 10 wide-legged DBPUs, 3 gliding PUs (they're technically not push ups but I'm not sure what to call them -- torso glides back and forth with arms bending at elbow, hands stationery, legs splayed, it's all upper arm/shoulder), 10 regular-stance DBPUs, splits, back, shoulder, neck, hip and hamstring stretches, etc.

Day Four is Leg Day! Hurray!

Nearly 6 miles! Yay!

I was so disappointed in my mileage yesterday (totaling 8.10)  that I was seriously considering repeating my double cardio session today. Worried that it would just reinforce a sense of failure (and no one needs that!), I compromised with a 45 min session of intervals instead, reasoning that I used to be able to get 5 miles in that amount of time on hills #5 and #6. My thighs didn't even start to burn (slightly) until minute 27 but the feeling passed fairly quickly. I haven't done 45 minute sessions since early spring 2012 and couldn't remember how many "steps" I needed to make 5 miles. I figured hitting anything over 7700 would be good so I was really happy when the mileage came up over five and half. Damn, that's the best I've ever done in a single session! I feel redeemed.

Day Four is Leg Day
45 min cardio interval #7 = 5.88 miles Wahoo! 
It takes me half the session to figure out that each interval now lasts 2 minutes and 20 seconds instead of 2 minutes so I'm always unprepared when the peddles adjust up or down. It's probably better that way though.
Smith Squats: 12 @ bar / 12 @ 95 lbs / 12 @ 115 / 12 @ 135 / 3 x 12 @ 155
The weight area is relatively empty and I'm happy to have the Smith to myself. I'm less happy about the creepy fat guy with coke bottle glasses who's doing shrugs in the machine directly behind me. But as long as he keeps to himself I figure he's fairly harmless.
Smith SLDL: 12 @ bar / 12 @ 95 lbs / 5 x 12 @ 115 lbs
These SLDL are still kicking my butt, but it's not nearly as dramatic (I don't actually feel like wretching) so I must be getting stronger!
Cage Stretch & Kicks
Pistol Squats: 15 each leg, alternating without resting
I'm concentrating so hard on not falling over and doing the movement in as few moves as possible, that by the time I'm done, sweat is running off my nose even thought the A/C is on full blast.
Seated Leg Curl: 12 @ 90 lbs / 6 x 12 @ 105 lbs
Flat Bench Twisting Sit Ups: 125
Ab Crunch Station: 100
Seated Leg Extension: 6 x 12 @ 75
These are my weakest exercise because I have such crappy knees, but they work and they're mine.
Mat Stretch: unexpectedly, my splits are good today! I'm really happy!

B chats with me in the locker room this morning and wants to know what's up. What's up? Nothing really. She tells me that I look like I got skinnier, which pleases me but I don't let on. "Are you kidding?" I tell her, "I put on weight." "Must be muscle," she mutters. But it's true, I do weigh more. I just don't know exactly where it is.

The gym scale tells me 109.6 lbs after I suck down the last of my 1.5 liters of water. I'm so hungry by the time I shower that I feel vaguely ill. At least the Ensure has remained fairly cool in the car. When I get home, I make myself a cup of cold instant coffee because I know I'm going to need the caffeine kick.

My husband wants to go to kickboxing tonight because he hasn't had an opportunity to exercise since last week. The summer schedule is inconvenient, but we might make it yet. I realize that I don't really have to give it 110% when I go although it's in my nature to do so. I'm so excited about my improved mileage that I'm considering whether I should do a double session or just another 45 minute one. It'll have to be another abbreviated workout so I'm actually considering boxing the Nexersys machine after cardio. Just for fun. But I'll have to tape my hands because my knuckles are sliding inside those silly pink Everlast gloves. I still have a scab on my knuckle from the last kickboxing class. Gosh, I'm such a delicate flower. LOL!