Friday's a Good Day, Mostly

The fellow showed up to deliver and install our new Anderson® storm door right on time. These new doors are so much easier to install. Everything just snaps into place, unlike the installations 20 years ago when the fellow spent hours trying to fit a rectangular piece of sheet aluminum to a doorway that wasn't entirely square. Because we live on wetlands, which means the ground is soft, and everything shifts. Nothing's in alignment. Ever. But that's not an issue with this door. It's a beautiful thing. And the best part is the self-storing screen, which means I never have to wrestle with removing the heavy storm window and replacing it with the screen panel. Yaaay!

It's also the only storm door I've ever seen with a lock. With little suitcase keys, that I promptly misplace. I like the color too and I'm glad we didn't get white or black. Instead, we ordered "cinnamon toast", formerly known as "wineberry" with antique bronze hardware, which looks black but will wear nicely into a soft brushed bronze finish. I make it to the gym much later than I anticipate because I realize that I still need to load the digital coupons onto my customer loyalty card. That's a good half hour right there. When I get to the gym, it's mostly empty, which in itself is not a bad thing.

My body seems to be rebelling. I feel like an ogre parent to my body, telling it that it's for your own good. It's not punishment, but my body acts as if it is. My right foot cramps slightly, the 3 hammer toes curl down and my sneaker feels as if there's a stone under the ball of my foot. The toes in both my feet go numb by the end of the first 30 minute cardio session. My hip twinges until I find the right position, a very subtle angle adjustment to my leg as I pedal. The knees complain intermittently. My lower back is stiff and the left elbow threatens ominously if I'm not careful.

Selfie with my VGs

I normally do a set of pull ups right after cardio, but there's a large soft man in the Stretch Cage, an obvious newbie. He spends a long time there. I guess he's stretching, but I'm not sure what he's stretching. I'm not one to hang around waiting so I move on to knee-ins and push ups. Then to the Smith machine for some light, easy Reverse Grip BB Rows. Then Smith SLDLs. Another new guy shows up in the gym, a middle-age black man in a full track suit and sunglasses. Who the heck wears shades INSIDE? He's benching right behind the Smith and with sunglasses on, you can't tell if he's staring at you or not. It's creepy. Maybe he's got creepy eyes under those shades? I've been watching too many zombie movies...

I'm running late and still have to get groceries before I have to meet my son's school bus. Yep, skipping everything else except final cardio, and maybe catch at least one set of pull ups. And I need to do a Mat Stretch at least once this week. Cardio Intervals always starts off hard, but I seem to pick up momentum during the last 5 minutes. Maybe because it's the last 5 minutes? I get to the Stretch Cage and a teenage boy is doing pull ups there. I ask him how many sets he's got and he says one more. Okay, I'll wait. And because it's my only set of pull ups today, I make sure I do as many as I can. I barely get my nose over the bar for the last rep, but at least I didn't resort to kipping.

During the Mat Stretch I realize that Sunglasses is still in the gym. Usually guys who bench big don't stick around for much more than that. But he appears to be doing a variety of movements, but never busting a sweat so he's still in his full track suit, knit hat that doesn't fully obscure the graying hair, and shades, by the time I go shower.

When I get home, I give the dog a peanut butter sandwich because that's the easiest way to give him his pain pills (gabapentin and tramadol). Since I started mixing rice and boiled chicken in his breakfast kibble, the Metacam hasn't been bothering his stomach so that's good. The cooler weather means he's friskier and wants to go on his longer routine walks. They were never long walks to begin with, but it's good to see him interested in sniffing around to "check the local news". He's figured out that the harness helps him to go outside so he's quite attentive when I take it off the kitchen hook with his leash.

PoshDogKneeBrace.com

The WalkAboutHarness should arrive any day now. Meanwhile, I'm reading up on canine acupressure and rehab. It's disheartening to read that non-surgical treatments are just as costly and not necessarily more effective than surgical intervention. The braces are going to cost a small fortune in themselves, even the ones that don't require a trip to the vet to make a cast — which would require anesthesia! But maybe they'll help the dog live less painfully. He doesn't complain, but I know this is hard for him. He's used to running around the outside perimeter of the house, and playing hide and seek with me in the yard. He can't do any of that anymore. Now he's just happy to be in the same room, and lay quietly on the floor.

Friday Workout
(6.55 miles cardio; 17,562 lbs moved)

Cross Trainer

Steady State

Calorie :   138 CAL
Distance: 3.92 mile
Speed :    7.39 mph
Duration : 00:30:05

Seated Flat Bench Leg Pull In

50

Set 1 : 50 Lap/Rep

Wide Hand Pushup

100

Set 1 : 100 Lap/Rep

Smith Machine Reverse Grip Bent Over Row

153.33

Set 1 : 30x20
Set 2 : 50x20
Set 3 : 70x15
Set 4 : 80x15
Set 5 : 90x16
Set 6 : 100x16

Smith Machine Stiff Legged Deadlift

182

Set 1 : 30x20
Set 2 : 80x15
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 130x12 OMG!
Set 6 : 80x15

Elliptical Training

Intervals

Calorie :   300 CAL
Distance: 2.63 mile
Duration : 00:30:00

Hammer Grip Pull Up

227.73

Set 1 : 112x31 Yaay!

Inevitability

Well, the tire pressure light came on a mere quarter mile from my house while I was taking my son to camp. I was so unnerved by it that I stopped at the auto repair shop instead and had a friend pick my son up. He was a little late but didn't miss anything important or fun. The tire was down 10 lbs! And it wasn't the plug that was leaking, but the stem valve. The repair shop put the spare (a donut) on and ordered me new tires.

Since it's an AWD vehicle, it means I have to purchase 4 new tires. But at least they'll all be new because these all have tire dry rot. The internet is a wonderful place to learn all sorts of esoteric facts, like the fact that my car has seemed a bit "slidey" in recent weeks could mean that my tires are starting to separate inside and could lead to a blow-out. I'm glad I didn't read that until after I got back from my doctor's appointment across the county. I did come across a particularly informative website that included photos and helpful details.

Now the only thing I'm worried about is whether my new tires are a good brand. The auto shop ordered me Coopers and said they had double the tread life and cost less than the Yokohamas that seem original to the car. But the car only has a bit over 28K miles on it so we're all surprised that the tires are in such bad shape after 5-6 years. I hear bad things about Cooper tires, but mostly about their rebate program. There are bad tires in every brand. I'm just hoping these tires are good so I can stop worrying. Driving with the donut makes me crazy because the car handles miserably whenever it hits a patch of patched pavement and I'm wrestling for control. Which would be 60% of the roads here right now. I was thinking that the wheels needed to be re-balanced, but after reading about bad tires, I'm thinking it's not the wheels, but the tires!

from boxing.isports.com

I did work out today. I've cut down my warm ups to 10 minutes. I've upped the weights on my One-Arm Cable Row, partial Drag Curl and RG BB Curl. I suffered through 10 min of HIIT and 20 min of LISS on the Precor, then stretched at the Cage and on the Mat. Tomorrow I have my son in tow and we have to take the dog to the groomer before I can head to the gym. I'm wondering how I'll have time to wrap my hands properly before whacking the machine. I'm still going to put moleskin and tape on, but maybe I should do that fancy wrapping technique to keep my hands tight? We'll see how it goes.

Wednesday Back Workout
(3.57 miles cardio; 37,590 lbs moved)

Cross Trainer

Warm Up

Calorie :   47 CAL
Distance: 1.35 mile
Speed :    8.09 mph
Duration : 00:10:04

MaxRack BB RG
Bent Over Row

Set 1 : 55x15
Set 2 : 105x15
Set 3 : 125x15
Set 4 : 145x15
Set 5 : 145x15
Set 6 : 145x15
Set 7 : 105x25

Back Extension Machine

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

Cable Seated Row

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

Cable One Arm Seated Row

Set 1 : 30x12
Set 2 : 45x12
Set 3 : 52.5x12
Set 4 : 60x8 +7.5 lb
Set 5 : 60x8
Set 6 : 60x8 Yaaay!

Barbell Drag Curl

Partial

Set 1 : 50x15
Set 2 : 55x15
Set 3 : 60x12 +5lb Yay!
Set 4 : 60x12
Set 5 : 60x12

Barbell Reverse Curl

Set 1 : 50x20 +5lb Yay!
Set 2 : 50x20
Set 3 : 50x20

Elliptical Training

Calorie :   225 CAL
Distance: 2.22 mile
10 min HIIT
20 min LISS
Duration : 00:30:04

Running Out of Steam

I wasn't really hungry this morning but figured that I'd forestall starvation by eating my oatmeal and blackberries. I got my old license plates off the wreck and turned them into DMV before heading to the gym. This isn't the latest I've gone to the gym so I wasn't concerned. After my usual 15 min warm up, I did my RG BB Rows on the Max Rack. I find that I'm better if I do an actual deadlift to start and then lower my body for the rows as opposed to moving the bar up to my bent torso. It's probably because of my long body proportions and flexibility. I can definitely move more weight if I start with a deadlift. Maybe I'll try doing deadlifts on the Max Rack.

I do Seated Cable Rows next. I realize I'm tired when 120 lbs seems daunting. Either my lack of sleep is catching up with me, or I'm having those subtle monthly hormone fluctuations that leave me exhausted. I've decided that One-Arm Seated Cable Rows are more productive than the standing ones and I add sets. The Mayor and Shazam are kibbitzing behind me and I have to adjust my headphones. Mostly I turn up the volume. I really don't want to know that you exist when I'm working out so stop trying to call attention to yourself by screaming at the top of your lungs.

I'm definitely running out of steam which is unusual for me. So I'm a bit worried about the Lower Back Extension machine but I'm able to do all my reps and sets. And the best counter-intuitive advice for what to do if you run out of steam in the middle of your workout! Go do some cardio. Seriously. I do the routine 5 min of HIIT, 5 min LISS, 5 min HIIT and then 15 min LISS. I have enough energy to do just three partial sets of Drag Curls and three sets of RG BB Curls. Partial Drag Curls allow me to contract my biceps without destroying my elbows.

So yes, my Back and Biceps Workout is more like Back, some Cardio, and oh yeah, Biceps. I finish with a good Mat Stretch although lately I've been skipping the Push Ups, Planks and Pistol Squats. Tomorrow I get to smack the Nexersys (yaaaay!), after I get my car inspected.

Wednesday Workout
(4.09 miles cardio; 33,795 lbs moved)

Cross Trainer

Warm Up

Calorie :   69 CAL
Distance: 1.92 mile
Speed :    7.67 mph
Duration : 00:15:03

Max Rack Reverse Grip Bent Over Row

187.5

Set 1 : 55x15 (bar)
Set 2 : 105x12
Set 3 : 125x15
Set 4 : 125x15
Set 5 : 125x15
Set 6 : 125x15
Set 7 : 105x20

Cable Seated Row

152

Set 1 : 90x12
Set 2 : 105x10
Set 3 : 120x8
Set 4 : 120x8
Set 5 : 120x8
Set 6 : 60x12

Cable One Arm Seated Row

76

Set 1 : 45x12
Set 2 : 52.5x12
Set 3 : 60x8
Set 4 : 60x8
Set 5 : 60x8

Back Extension Machine

315

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

Elliptical Training

Calorie :   214 CAL
Distance: 2.17 mile
5 min HIIT, 5 min LISS
5 min HIIT, 15 min LISS
Duration : 00:30:00

Barbell Drag Curl

Partial Sets

Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12
Set 4 : 40x12

Barbell Reverse Curl

66.67

Set 1 : 40x20
Set 2 : 40x20
Set 3 : 40x20

Adapting to New Equipment

It's unusually hot for May in New York, topping out in the low 80s. The bugs make me want to douse myself in DEET every time I leave the house. The cops are out ticketing speeders. I wish they would be more vigilante with distracted drivers instead. Part of main road has been relegated to one-lane for a half mile to give workmen ample space to saw apart and remove a long section of guard rail. It must be Federal money because the massive potholes, though patched, still pock-mock the road like gopher holes in a field. That would be County money. The parking lot of the strip mall where my gym is located is finally getting repaired. Orange cones dot all the areas where fresh asphalt fills massive craters. It's been a hard winter. Seems like summer will be equally harsh. Luckily, the gym is cool and mostly empty.

Star Trac® Max Rack

After 15 minutes on the Cross-trainer, I feel sufficiently warm. I still miss the Cage Stretch and do a few awkward lunge stretches for my hamstrings, quads and hip extensors. Then off to the free weight area. Someone has left the skinny neck pad and a pair of 10s on the Smith machine, but I'm more interested in the new equipment, a Star Trac® Max Rack. Because the bar can move forward and back, but not horizontally, it means that I don't have to worry about my hands accidentally rotating the bar and catching it on a safety as I pull up with heavier weight. I look at all the diagramed exercises affixed to the rack. None of them are RG BB Rows. Oh well. There's always got to be someone, right? And today, that someone is me.

There's no entry for this equipment in the JeFit app on my phone so I use one for Smith Machine RG BB Rows. I'm surprised at how heavy the bar alone feels. There seems to be a springy downward resistance on the bar from the locks that hold the bar in place. I tap in 50 lbs for the bar because I know this is heavier than an Oly bar. Later I chat with one of the trainers who confirms my suspicions but he tells me he estimates it's about 55 lbs. Oh well... I do a lot of sets, trying to get a feel for how much weight I can use. I even pull out my VGs. At 140 lbs (assuming bar is 50 lbs), I nearly tip over forward when I pull up. Oh, don't wanna do that! But I like this better than using the Smith for this movement. I'll probably stick with the Smith for presses although I'd use this if the Smith was busy.

Both Seated Cable Machines are in use so I grit my teeth and grab a 55 lb DB for One-Arm DB Rows. I figure as long as I stay light, my joints will be okay. My finger, wrapped in a foam cell bandage, hasn't complained so far. I haven't done these in a really long time, and they are dang heavy! Still, I grind through my sets and get them done. I pass Flirty Girl on the Seated Cable and note how nice her arms and delts look. I can see the fingers in the cap and I'm a bit jealous. But when she stops rowing, all the muscles disappear and her arms, though shapely, lose their defined athletic look.Okay, not jealous anymore. I drop the weight down 15 lbs for the Lower Back Extension Machine just because the DB Rows have been hard on my back. 195 lbs is easy but I don't raise the weight. Maybe next week.

I finally get on the Cable Seated Row and do my standard sets, each last rep for each set done super slowly and silently. I can feel all the different muscles in my back including my lats when I do this movement. I wonder briefly if I have finger delts when I do this, but there's no way for me to know. I look around and a tall skinny guy is on the other Cable Seated Row. He smiles and gives me a weird shrug. Is he flirting with me? I think he's a high schooler. I'm daydreaming about doing cardio when I realize I have yet to do biceps. Ugh. BB Curls have been stressing my lower inside elbows so today I just do Seated DB Curls, alternately raising and twisting each arm. I get a nice pump but nothing like what Rip Skulls do for me. Finally, RG BB Curls and I'm done. Because I did HIIT yesterday, I just do 30 minutes of LISS today.

LISS = 50–70% of Max Heart Rate. Using the newer method of calculating Max Heart Rate (211– 64% age [55] = 211–35 = MHR of 176. 50-70% = 88–123 bpm. The Precor nags me to punch in my body weight and age and then tells me that I've only had 11 minutes out of 30 within the proper Heart Rate range. Heart Rate range for what? It doesn't even know what my goals are! As far as I can tell, I've had my heart rate within the proper range the entire time.

There are a few regulars here today, like The Mayor who was trying out the new Chest Press Machine. Pass. Maroon deadlifts 3 big plates on each side of an Oly. His form looks really good. There's a small space to do this behind the Smith and the Max Rack but the floor is crowded with equipment. One of the front desk gals worries that someone is going to get hurt tripping over it all. You certainly have to plan your trek across the floor because you'll be dodging and weaving under and around BBs and benches everywhere. I do a quick lower back and shoulder stretch and then I'm really done.

Tomorrow I'll whack the Nexersys because I hope to be chaperoning my son's class trip on Thursday. If not, then I'll just do cardio. Because cardio never hurts. Studies are cropping up all the time talking up the benefits of intense exercise, not only to the aging body, but to the aging brain. And my brain needs all the help it can get.


Tuesday Back Workout
(33,535 lbs moved; 4.14 miles cardio)

Elliptical Training

warm up

Calorie :   74 CAL
Distance: 1.88 mile
Speed :    7.47 mph
Duration : 00:15:08

MaxRack Reverse Grip Bent Over Row

210

Set 1 : 50x12 (Bar is heavier than OlyBar)
Set 2 : 90x15
Set 3 : 100x12
Set 4 : 120x15
Set 5 : 140x15
Set 6 : 120x15
Set 7 : 100x15
Set 8 : 100x15
Set 9 : 100x15

Dumbbell One Arm Row

77

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

Back Extension Machine

292.5

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

Cable Seated Row

152

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

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Barbell Reverse Curl

75

Set 1 : 40x25
Set 2 : 45x20
Set 3 : 45x20
Set 4 : 45x20

Elliptical Training

Calorie :   186 CAL
Distance: 2.26 mile
LISS
Duration : 00:30:00

Workout Wednesday

The non-stop wintry mix is getting a bit old. Still, I'm glad it's not actually snowing. And sticking. I'm all in favor of variety. Today I hop on the Precor for 20 minutes of Intervals for a warm up before doing Back: Reverse Grip BB Rows, One-Arm DB Rows, Lower Back Extension Machine, and then (because I skipped doing Pushups/Pullups yesterday) Hammergrip Pullups. At least that's my plan.

I stay with 155 lbs on the RG BB Rows because my form deteriorates dramatically when I go higher. I can pull the weight but the rows look more like shrugs, and I'm not looking for bigger traps, at least, not around my neck. I know I've put on weight and it's not all good weight either. Vacation eating and drinking without intense exercise does not lead to a lean physique no matter how much walking is involved. But I'm okay with it because it wasn't a big surprise. My clothes are tighter, and I know I look smoother and bigger. At least I'm not weaker, so it's not all bad.

After the BB Rows, I know that all my other sets will be minimal (3 sets). I up my weights on the One-Arm DB Row because I know I've pulled that much in the past. The Lower Back Extension machine isn't an issue although I might have reached my limit at 210 lbs. I'm so short that I'm virtually standing when I push the roll bar back. 15 reps is all I can get for those three sets. I stretch a little before attempting Hammergrip Pullups. The first set is easy, but my arms are already tired so I slack a bit and drop the reps for each successive set. Maybe I could've done another rep. Maybe not. Still gonna do a few sets of DB curls just to finish things off.

Then, back on the Precor for 30 minutes. I see the Performance button and hit that, figuring it'll be like the Interval program. Instead, what I get is the Fitness test, which I do anyway. I have an abysmal time trying to keep my pace between the recommended 100-160 strides per minute. Half the time I'm up near 170 and the machine periodically tells me to drop my pace. At the end of it, it tells me that my Vmax = 31, which is really good for a woman of my age, or even a woman 10-15 years younger. When I get home, I go online and scan through the online manual because I'd actually like to use the Performance program when it's actually those little mountains and valleys, instead of the Fitness test. Both are accessed by pressing the Performance button, but there's no indication on how to select one over the other. Figures.

Wednesday Workout

Elliptical Training

Calorie :   172 CAL
Distance: 1.94 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

232.5

Set 1 : 45x12
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

Hammer Grip Pull Up

161

Set 1 : 115x12
Set 2 : 115x10
Set 3 : 115x8

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Elliptical Training

Calorie :   206 CAL
Distance: 2.32 mile
Duration : 00:30:00

Plank

Set 1 : 00:01:10

Dive Bomber Pushup

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

One Leg Bodyweight Squat

134.17

Set 1 : 115x5
Set 2 : 115x5
Set 3 : 115x3

Cutting Cardio Means Upping the Weights

My right palm spasmed this morning. It was quite painful but didn't last more than 30 seconds. It felt as if I'd dislocated all the little bones in my hand. The skin is peeling from the darkened bruised circles over two of my knuckles where they'd been damaged from punching the Nexersys. The joint of my right pointer finger still feels odd as well. But it doesn't hurt. And none of it interferes with my workout. I do my standard 20 minutes on the LifeFitness Cross-trainer, and then head to the free weight area for RG BB Rows. I like this exercise. But I'm a bit nervous at upping the weight. I shouldn't be. I've pulled heavier, but that was several months ago.

15 reps at 135 lbs restores my confidence. As does 15 reps at 155 lbs. I cautiously toss a pair of 5s on the bar. Now it's 165 lbs. I get 12 reps. Okay, that wasn't so bad. The next set I get 15 reps. That made me a little tired. I should probably finish up with a 20-repper but since I got 2 sets last week, I'm just going to up the weight for 1 set this week. I pull off the 10s and leave the 5s, giving me 145 lbs. And the 20-repper doesn't feel all that bad. Yay!

One-Arm DB Rows, on the other hand, are killer. I'll be happy if I can match what I did last week. Instead, I up my reps by one for each set. Yay! My lower back is a bit tired so I'm also leery of the Lower Back Extension machine. WTF, go for broke. I do my sets at 195 lbs and manage to up all my reps by 3. That's a PB! Double Yay!

I'm not progressing in weight with the Tricep work, but the fact that my benching is easier on Mondays says that this is working well enough. I do 3 sets of Rip Crushers and head to the Cable stations for Tricep Cable Press-Downs. Uh oh. R has the V-bar I like to use. I guess I'll try the rope handles that are already attached. I've never used these before. The pin is set at 20 lbs and that's okay. 30 lbs is harder. I can do this movement but I don't like how it's stressing my front delts and wrists, even with wrist wraps and elbow braces on. When I'm done, I get on the Precor for 30 minutes and only log in two and a half miles. After a full Mat Stretch, I'm done and head to shower.

Because the locker room is empty, I try and take a few back selfies. There's a trick to this and part of it is not having your hair in the way. Sigh. The other trick is to have longer arms. Double sigh. Oh well. The gym scale reads 111.2 lbs and I'm good with that.

Back and Triceps Workout

Weight Lifted

26855 lbs

Re-Calculate

Elliptical Training

Calorie :   96 CAL
Distance: 2.14 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

247.5

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

Dumbbell One Arm Row

86.67

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x10
Set 4 : 65x10
Set 5 : 65x10

Back Extension Machine

292.5

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

RIP Crusher

52.5

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Cable Rope Triceps Pushdown

42

Set 1 : 20x12
Set 2 : 30x12
Set 3 : 30x12

Torso Twist Machine

25

Set 1 : 25 x 50 lbs
Set 2 : 25 x 50 lbs

Elliptical Training

Calorie :   283 CAL
Distance: 2.52 mile
Duration : 00:30:00

Plank

Set 1 : 00:01:00

Dive Bomber Push Up

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Crunches

Set 1 : 50 Lap/Rep