Abbreviated Leg Day

My priorities today are to get a good cardio workout, and work those hamstrings a bit because they lag behind my quads. Just as my biceps lag behind my triceps, I suspect there is a genetic component to how we are shaped in spite of our best efforts to mold ourselves. I have my son with me and he's hopeful that there will be boys his age in the gym's Child Care room. There are only two girls in the room when we get there.

The parking lot is promisingly crowded. A lot of women take morning classes there: BodyPump and Yoga, Zumba and Spin. It's not for me. I get on the LifeFitness cross-trainer for 30 minutes and do a quick hamstring stretch afterwards. The Smith machine is vacant but I'm short on time. I only do Smith Split-Leg Squats, but I've upped the weight so I feel pretty good. Assuming the bar alone is 30 lbs, I'm moving more weight with a Split Leg exercise than with a regular two-legged Smith Squat. But even without Smith Squats and Smith SLDLs, my lower back is tired enough to give me pause during the GHRs at the Lat Pull Down machine. Then more cardio. I tap in Performance Program #1 on the Precor elliptical for 30 minutes.

There is a man who does several hours of cardio every time he is at the gym. First an hour on the cross-trainer. The floor is slippery with the sweat pouring off him. Then the recumbent bike. Later the treadmill. Sometimes, but rarely, he does a few pathetic sets at the Lat Pull Down machine or another station. He's middle-aged and overweight, and never seems to get any thinner.

I have just enough time to do a decent leg and back stretch, dropping into my splits and knocking out a few Pistol Squats as well. I'm actually really surprised at how easy the Pistol Squats have felt lately. I see R out of the corner of my eye, but I don't have time to chat. After a quick shower, I rush to the Child Care room 10 minutes late. He's the only kid there. And he's not at all thrilled that he has to accompany me grocery shopping. Oh well...

Abbreviated Leg and Cardio Workout
(6.26 miles cardio; 5,570 lbs moved)

Cross Trainer

Steady State

Calorie :   147 CAL
Distance: 3.71 mile
Speed :    7.4 mph
Duration : 00:30:06

Smith Machine Single Leg Split Squat

126

Set 1 : 30x12
Set 2 : 70x12
Set 3 : 90x12
Set 4 : 90x12
Set 5 : 90x12 Yaaay!

GHRs

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

Elliptical Training

Steady State

Calorie :   288 CAL
Distance: 2.55 mile
Performance Program #1
Duration : 00:30:00

One Leg Bodyweight Squat

131.83

Set 1 : 113x5
Set 2 : 113x5

Pulling From Your Inner Strength

I didn't get much sleep this weekend because we went into the City to meet our Cub Scout Pack at the Intrepid Sea and Air Museum for Operation Slumber, an overnight experience. While we didn't have much time to see all the planes, and the Space Shuttle Museum, the boys had ample opportunity to explore special hands on exhibits in the Exploreum. We were also able to take their 5-minute 4D Motion Ride, which was very similar to experiences at many theme parks. Needless to say, we didn't get much sleep, and after the breakfast next morning, we went home. But it was too nice a day to stay inside and sleep. So, we went hiking on the Michael Ciaiola trail for a few hours. And then we ate great ribs at a local BBQ joint (Big W's Roadside BBQ), and the best banana gelato (Johnny Gelato) I've ever tasted.

Today is Push Day, and again I have half a mind to crawl back into bed and hibernate. Instead, I eventually get to the gym and do 15 minutes of cardio on the Cross-Trainer. I feel slow. Like a half-dead slug. After a slow stretch, I head toward the free weights. Venus is on the Smith machine, doing what looks like single-leg presses against a weighted bar. She switches between that and the Cable Station. I ask her how many sets and she says almost apologetically, Only one more. Dang if she isn't intimidated by little ol' me. So I ask her name, shake her hand and tell her mine. Meanwhile I do a few sets of DB Presses to warm up. I'm pretty sure I can bench more than the pair of 35 lb DBs but I don't want to expend all my energy just yet.

Benching feels heavy today and I'm sure it's because I haven't had enough sleep. Still, I insist on doing my routine. I'm too stubborn to quit. 120 lbs is heavy. 130 lbs is heavier. And then I think, WTH, and I put 5 more pounds on because I did 135 last week. And it feels just as heavy as 130 lbs, but not heavier. Six reps. Done! I drop the weight to 95 lbs and manage a respectable 25 reps. Yaaay! I should do sets at 135 but I'm not going to push my luck today. I'm happy I was able to get the 6 reps and not hurt myself.

Then I swap my flat bench for an adjustable inclined bench. I definitely feel this movement in the shoulders, especially the front delts. Ah, delts. I do my standard DB Lateral Raises superset with DB Reverse Incline Flyes. The Mayor hovers nearby. I'm not quite sure what his story is, but he has a desperate, needy aura about him. I can't help but ignore people like that. Venus is long gone. I see Tattoo Tank and PonyTail, Maroon and Soccer Boy. Again, I finish my last set with a flurry of reps, just to prove to myself that I could. The flat benches are all taken so I do Close Grip Bench Presses. I can't make my last set of reps, and only get 15 out of 25 at 75 lbs. Yes, it's a lot of reps, but when your weakest link is wonky joints, you take reps over weight where appropriate. Oddly, I think if I had done Rip Crushers first, I might've been able to have gotten all three sets at 25 reps. Like last week. The Rip Crushers are my last exercise before I go back to the cardio platform. I haven't moved up in weight in a long time but by moving this to the end of my routine and pre-exhausting my arms, I still feel it's a productive movement.

I"m on auto-pilot when I get on the elliptical, dreading the 10 minutes of Takata HIIT (15 sec On / 45 sec Off) before the leisurely 20 minutes of LISS. The first three cycles I'm barely hitting 265 SPMs, but then I'm able to reach 270, then 274 and eventually, just for a second or two, 281. I'm barely sweating though, and I don't like the LISS for exactly that reason: it feels like a cool-down and I worry that my Mat Stretch will be stiff and painful. But it's not. I keep my hoodie on during my splits and other stretches. It's almost effortless. Yaaay! But now I'm starving. Time to go.

Monday New Program Week 2
(cardio = 3.88 miles; 21,555 lbs moved)

CrossTrainer

Calorie :   75 CAL
Distance: 1.83 mile
Speed :    7.3 mph
Duration : 00:15:05

Dumbbell Bench Press

49

Set 1 : 20x12
Set 2 : 30x12
Set 3 : 35x12

Smith Machine Bench Press

174.17

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x10
Set 4 : 130x8
Set 5 : 135x6 Yay!Set 6 : 95x25

Smith Machine Incline Bench Press

126

Set 1 : 30x13
Set 2 : 60x13
Set 3 : 80x12
Set 4 : 90x12
Set 5 : 80x12
Set 6 : 80x12

Dumbbell Lateral Raise

35

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 25x8
Set 4 : 25x8
Set 5 : 25x8
Set 6 : 25x12 SuperSet with

Dumbbell Reverse Flyes

37.5

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 25x12
Set 6 : 25x15

Barbell Close Grip Bench Press

119.17

Set 1 : 45x25
Set 2 : 65x25
Set 3 : 75x15 *sigh*

Barbell Reverse Grip Skullcrusher

52.5

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

Elliptical Training

Calorie :   174 CAL
Distance: 2.05 mile
Duration : 00:30:00

Abbreviated Cardio Isn't Enough

Today was another super short cardio day. Maybe because it's been cooler than usual lately, but I didn't really bust a sweat doing my cardio warm up: 3 min Steady State, 4 min breathless Tabata, 3 min Steady State. Then some stretching at the Cage. There's a guy Sparring on the Left Nexersys so I get on the Right side, the one I used to use some months ago. I only do 11 rounds because I want a little time to stretch my shoulders afterwards, and then shower before my son and I rush off to catch the 11 am showing of Planes: Fire and Rescue.

Eleven rounds really isn't enough. I'm a bit sweaty when I'm done, but I'm not really done when it's over. I'm more annoyed. Because although the sensors seem to be working (mostly) and are sometimes overly sensitive (I stop the machine over a dozen times), again, the computer doesn't register the combination Power Kick/Jab/Cross and it lands me a big fat Zero for points.

When I review my data (in screen shot provided below, check out the first four rounds), I can see where my power is greater, my accuracy and strike scores are lower because the system actually detracts from your score, as if you'd totally missed the blow. It doesn't make sense but I guess it's meant to discourage you from really wailing on it. My knee is feeling better though so perhaps next time I'll add a few rounds of Intermediate level on Thursday. We don't have any movies to rush off to on that day although I still have a 2 hr time constraint, but it's a tad more flexible.

Tuesday Half-Ass Workout

Precor elliptical = 3 min steady state + 4 min Tabata (20 sec On / 10 sec Off) + 3 min steady state
Cage Stretch with BW calf raises & dips, kicks and hamstring stretches

Nexersys 11 rounds Beginner Level Follow Me Avatar
  Accuracy 90% / Strikes 95% / Average Power 141%

Shoulder and Upper Back Stretch at Cage

today's session:

Super-Abbreviated Leg Day

When you know you have to cut your workout short, you front-load the important items. Today is the first day of summer vacation for my son so I had to take him to the gym's Child Care room. Luckily there were other boys his age already there. It's hard to do cardio, lift weights, stretch, shower and change all within the two-hour window. I ran 10 minutes late. He was the last child in the room, but he says the other kids had just left. Whew.

First I get my cardio out of the way. If I don't do anything at all today, at least I got my 5 miles in. It's just steady-state pedaling with allowances to vary the incline but I allot myself 55 minutes. Done in a bit over 53 minutes. I could go faster but I'm trying to adhere to the heart rate guidelines. Sometimes, though, the elliptical's heart rate monitor gets wonky. It zoomed up to 199 BPM and stayed there for almost a minute. I didn't even have my hands on the sensors at that point. So it's not very accurate, but I'm not going to wear those around-the-chest or wristband monitors.

By the time I'm done with cardio, the free weight area is mostly empty. I was worried I wouldn't be able to use the Smith machine. I do my Squats. They seem hard because I skipped Legs last week. The SLDLs seem even harder. Because I'm pressed for time, I only do 1 set at 160 lbs. My vertigo has been worse in the mornings, and better as the day goes on. I think that exercise helps the inner ear drain fluid that's accumulated during sleep. A quick Cage Stretch and then just three sets on the Leg Extension. This has definitely been easier in the past. I skip Leg Curls. I don't have time. Instead I grab a bosu and set up on the Lat Pull Down Station for GHRs.

Creepy middle-age Mr Pajama Pants is situated at a back machine at 1 o'clock. As I knock out my sets, he switches to a machine directly in front of me. Thankgoodness I'm on my last set and can exit abruptly. Some men are so obviously creepy, especially if they drape themselves over the equipment and stare. I swear I can see them drooling. Yuck.

I think I have enough time to do most of a Mat Stretch. I'm worried that if I don't, I'll be suffering from knotty stiff muscles all weekend. I skip abs completely. The gym scale reads 110.8 lbs. I'm good with that. I ordered skin-fold calipers but haven't taken them out of the package yet. My home scale is giving me inconsistent readings. The inconsistencies are small, but annoying. At 8 am today, it told me I was 109.4 lbs and 20.6% Body Fat with 4.4 lbs bone. Then at 3 pm today, which is when I usually take my readings, it read 109.8 lbs and 20.2% BF but 4.6 bone. Bone readings shouldn't change in a few hours! BF doesn't either but that's somehow dependent on the amount of water in your cells at the time of the reading. Still, I think my arms and thighs are starting to look better. I've resigned myself not expecting to ever have a six-pack. The loose baby belly skin I developed when I was pregnant will never be thin enough to show muscles. Still, I'm happy with my progress so far.

Abbreviated Leg Day Workout

Elliptical Training

Calorie :   425 CAL
Distance: 5 mile
Duration : 00:53:28

Smith Machine Squat

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12

Smith Machine Stiff Legged Deadlift

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x8

Leg Extensions

189

Set 1 : 75x12
Set 2 : 105x12
Set 3 : 135x12

GHRs 

Set 1 : 12
Set 2 : 12
Set 3 : 12 

Dive Bomber Push Ups 

Set 1 : 12
Set 2 : 12

Better But Not Cured

I've still got a touch of vertigo but it's definitely not as bad anymore. It does tend to catch me off-guard though, and thus, a tad off-balance. The weather's definitely not helping. I don't like to medicate before I work out so no ibuprofen, no pseudoephedrine this morning. Just my standard eggy oatmeal and instant espresso. But instead of heading straight to the gym after getting my son on his school bus, I go home to wait 30 minutes before heading to the school myself, along with other 3rd grade parents. Today is the 3rd grade recorder concert in the cafeteria. I bring my long lens camera because I know that my cell isn't good enough to find him on stage. I record their best song, We Will Rock You, to text to my husband in Boston. The concert only lasts 30 minutes but all the children are beaming. I drive back home to drop off my camera, grab my gear and finally head to the gym.

It's a bit after 10:30 am by the time I get in. There's still remnants of the morning crowd. I peddle my 2 miles steady-state but barely feel warm. I'm much happier when I'm really warmed up but I'm saving the 4 minutes of Tabata for the 2nd cardio session, after I lift. Benching makes me a bit leery. I need to hold onto the bar overhead to steady myself as I adjust to the change in head position. At least the room's not actually spinning this time. 95 lbs feel good. So I put on a pair of 10s.

The set at 115 feels pretty good too. I take my time between sets. I get my three sets of 8 reps and that makes me happy. I only do one 20-repper though because I don't want to get too tired. And my head still feels weird. I do a few Inclined Presses. Each time I lean back on the bench, I have to take a moment while my head settles. Eventually it passes and my sets feel a tiny bit easier. But I'm taking it easy today since I'm still not quite 100%.

Six sets of 12 reps with 20 lb DBs feels pretty good. I like the way my shoulders and arms look in the mirror. Meanwhile, I hear a grunting Push! Push! Push! from behind me. It's Big Glasses Dude benching three plates per side. He's very happy with his 3 reps and no spotter. I'm glad this isn't a PF gym. He's been losing some of his girth too. But I doubt he'll ever be svelte. Most people at my gym are much bigger than I am, but it's not readily apparent to me until I'm standing next to them and look in the mirror. Then I see that maybe I come up to their shoulder. Maybe. Sometimes not even.

I'm a tad more cautious with the Bent Over Rear Delt movement. The 20s are way too easy. The 30s are harder. I only do 3 sets because my head doesn't really like this position. Like last week, I decide to do Biceps instead of Triceps. So that's curls with the EZ bar, and then twisting DB curls. I skip the Reverse Grip BB Curls. My arms are so pumped that I have to loosen my elbow and wrist wraps in order to get decent blood flow to my finger so I can grip the DBs. Then back to the Precor for about 30 or so minutes of cardio. After 5 min at the low heart rate of 116, I do the 4 minutes of Tabata to get the heart really racing. Then back to the steady state pace but keeping the heart rate anywhere between 120 and 140.

I should do abs. But what? It's hard to do abs without really exacerbating the vertigo. Sit ups and crunches are still out. I settle on the plank and knee to elbow plank because it's part of my Mat Stretch routine. As is Dive Bomber Push Ups. And splits, and lower back/glute hip bridges. I'm done. Going to the Robin Hood Faire in Guilford Ct yesterday was a lot of fun, but we ate a lot of salty fatty foods like ribs, mac & cheese laced with bacon & pulled pork, fried chicken, biscuits. And my hubs kept plying me with BeeStings, a beverage mix of honey mead and hard cider. So I'm not surprised when the gym scale reads 114.8 lbs. I know a lot of that is water. Tomorrow's cardio and boxing. Yay!

Monday Workout

Workout Logs

 Exercise Name

1RM

Lifting Logs

Elliptical Training

N/A

Calorie :   170 CAL
Distance: 2.01 mile
Speed :    --
Lap/Rep :  --
Duration : 00:23:00

Barbell Bench Press

158.33

Set 1 : 45x12
Set 2 : 95x12
Set 3 : 115x8
Set 4 : 115x8
Set 5 : 115x8
Set 6 : 95x20

Barbell Incline Bench Press

113.33

Set 1 : 45x12
Set 2 : 65x12
Set 3 : 85x10
Set 4 : 85x10
Set 5 : 85x10

Dumbbell Lateral Raise

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12
Set 4 : 20x12
Set 5 : 20x12
Set 6 : 20x12

Dumbbell Seated Bent Over Reverse Fly

42

Set 1 : 20x12
Set 2 : 30x12
Set 3 : 30x12
Set 4 : 30x12

Barbell Curl

66.5

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 47.5x12
Set 4 : 47.5x12
Set 5 : 47.5x10
Set 6 : 37.5x12

Dumbbell Alternate Bicep Curl

28

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

Elliptical Training

N/A

Calorie :   255 CAL
Distance: 3 mile
Speed :    --
Lap/Rep :  --
Duration : 00:33:00

Plank

N/A

Set 1 : 00:00:30

Plank with Side Kick

N/A

Set 1: 16 Lap/Rep
         00:00:30

Bridge

N/A

Set 1 : 00:00:08
Set 2 : 00:00:08
Set 3 : 00:00:08

Dive Bomber Push Ups
2 x 12 

Workaround Leg Workout

Gym rats are notorious for finding alternate ways to get a workout in. Vertigo is no excuse. It's not constant, but it does make me feel like my head is filled with aspic, like head cheese, one of my mom's favorite luncheon meats. I'm not a fan. I've started adding an ibuprofen to the pseudoephedrine. Maybe it will relieve the inflammation inside my ears. Since this might be a virus related to shingles, chickenpox and fever sores, I figure adding some lysine wouldn't hurt either. All I now is that it's been a week and I still have it.

Today is Leg Day and I already know I'm not going to do Stiff Legged Dead Lifts because bending over is one of the things that really hurts my head. All the Precors are occupied so I grab the last remaining LifeFitness cross-trainer and log in a bit over 3 miles. The Smith is free so I test the waters by doing a set of just-the-bar squats. Okay. I can do this as long as I don't turn too quickly in any particular direction. I do all my regular sets and other than my right knee feeling a tad achy, I'm okay. A guy is hanging out on the Seated Leg Extension machine with two of his pals chatting over him. Okay, skip that. I do 3 light sets on the Seated Leg Curl just to do something for the hamstrings.

One of the Precors is free so I grab the opportunity to finish up my mileage. After 5 minutes, I decide to try something I haven't done before: do 4 minutes of Tabata after lifting. I certainly tire quicker but I can still do it. Then I kick back and lope along for the remaining 12 or so minutes until I get my 2 miles. I've been meaning to play on the Step Mill as well. There are two and usually they're busy but sometimes they're vacant for hours. I clamber on for 20 minutes. Then a quick 3 sets of Glue-Ham Raises at the Lat Pull Down machine. Vertigo doesn't seem to bother me when I do this, or push ups. Probably something to do with my head position. Done! Time for a hot shower and home to wait for the water softener service guy.

Leg Day Workout

 Exercise Name

1RM

Lifting Logs

Elliptical Training

N/A

Calorie :   143 CAL
Distance: 3.09 mile
Speed :    6.14 mph
Lap/Rep :  --
Duration : 00:30:00

Smith Machine Squat

224

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12
Set 6 : 130x12

Seated Leg Curl

105

Set 1 : 45x12
Set 2 : 60x12
Set 3 : 75x12

Elliptical Training

N/A

Calorie :   167 CAL
Distance: 2 mile
Speed :    --
Lap/Rep :  --
Duration : 00:22:00

Step Machine

N/A

Calorie :   150 CAL
Distance : --
Speed :    50 mph
Lap/Rep :  1020 Lap/Rep
Duration : 00:20:00

Glute Ham Raises 3x10 (there's no entry on JeFit for this movement)

Vertigo Does Not Like Downward Dog

I still have vertigo. It's annoying. It didn't keep me from taking my son to a birthday party yesterday at ClubFit where he got to play nerf tag. Meanwhile, I used the postcard invitation to check out their cardio and weight equipment. My husband initially didn't want to come but when I told him it was a family pass and he could come with me to try out different equipment, he donned his sneakers with a big grin. I felt like a 9 year old flitting from elliptical to cross-trainer to stair-stepper. They definitely have a greater variety of cardio equipment, but an odd array of iron split between two floors. I got a couple of miles in before my husband and I decided to stretch out and cool down. He didn't want to get back to the gaming area completely sweaty. Having vertigo makes sit ups and crunches a bad idea. It's also very nasty when stretching into a Downward Dog. My son's hair was plastered to his head, and his cheeks were totally red. He gets that from me. When I'm flushed, I feel like the poster girl on the Mao communist propaganda wall art.

This is either an ear infection or allergies. I'm not sure what to think because this is the first time that I've woken up without having to blow my nose or clear gunk out my throat. It's probably all backed up in my sinuses and ear canals instead. Still, I go to the gym although it takes me longer than usual to get out the door. My head feels like I'm swimming through jelly so it's hard to get dressed. After my son boards the school bus, I'm moving in slow-mo to get through the day.

The first 2 miles of cardio doesn't really do much for me because I'm trying to keep my heart rate within range. It skyrockets and drops, ricochets without any discernible cause even as I keep a steady pace. I'm not even breathing hard. I'm certainly not sweaty either. The free weight area is oddly empty for a Monday. It's a Push Day and I'm hoping for the best. Benching just the bar is fine. 95 lbs is fine. But 115 lbs is a bit taxing. I do my 8 reps and I feel fairly strong. But every time I lay my head down on the bench, waves of disorienting vertigo hit me hard. I don't want to chance feeling as if the bench is moving while I have 115 lbs up over my chest and neck. I strip the bar back down to 95 lbs and do a 20-repper. And because I'm still fairly fresh having only done one set at 115 lbs, I knock out another 20-repper without issue.

There's no way I'm going to do Inclined BB Press feeling like this. I grab a pair of 20 lb DBs and figure I'll do a few sets of Inclined Flyes. Again, as I sit back and lay my head on the bench, I get a wave of dizzying motion. I'm not quite nauseous but it's not fun. I only do 3 sets. My right shoulder feels a little off. Standing up is better and I use the 20s for my DB Lateral Raises. There are several girls in front of the DB rack doing curls, lateral raises and other assorted movements with shiny beauty bells. I'm glad I'm standing on the other side of the squat rack. There are several college boys I've never seen before . One is doing BB Rows, first with the bar alone, then with a pair of 45s, then adding 10s. He's about 6 foot 6. I decide to skip the Bent Over Reverse Flyes because I don't think I can stand to have my head down.

Normally I'd finish the Push Day with Triceps but there's no way I'm going to attempt Rip Crushers or Tricep Press Downs or any movement that makes me move my head at a severe angle. Instead, I use the 20 lb DBs I already have to do some alternating twisting curls. Then I grab an EZ bar and toss a few plates on for BB curls. Finally, I use a solid straight BB for Reverse Grip Curls. Sit ups and crunches are out. I tried a few yesterday and Vertigo does not like that movement. The Torso Twist machine is okay. I hop back on a Precor and get my 3 miles. This time I'm a bit sweatier. My right ear feels really hot, and I've developed an odd knot in my right upper trap. I definitely need to do a Mat Stretch to address the knot.

I can do everything in my Mat Stretch, even bend over to touch the floor with my elbows, except bring my head down to touch my shins. That is the point where the vertigo kicks in. Well, it's better than when I started out this morning. I decide to keep the 30 second plank with 30 seconds of alternating knee to elbow moves. I count to 28 so that's 14 per side which is better than last time when I only got 10 per side. The gym scale reads 113.4 lbs which is less than I was expecting for a Monday. It makes me happy. What makes me unhappy is feeling as if I've been poured into my clothes. It's 80°F today and last summer's shorts are feeling decidedly tight. I don't like it.

I also have to figure out how I'm going to modify my program. Again. Apparently elementary school ends on June 26, a Thursday. And that entire week is early dismissal or half days. I'm not even sure what the point of school is at that point because it's only a 2.5 hr school day. Which means I need to create an abbreviated workout. I wonder if I cut out squats and SLDLs will my glutes get smaller? Hhmmm.

Vertigo Monday Workout

 Exercise Name

1RM

Lifting Logs

Elliptical Training

N/A

Calorie :   171 CAL
Distance: 2.03 mile
Speed :    --
Lap/Rep :  --
Duration : 00:23:00

Barbell Bench Press

158.33

Set 1 : 45x12
Set 2 : 95x12
Set 3 : 115x8
Set 4 : 95x20
Set 5 : 95x20

Dumbbell Incline Fly

28

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

Dumbbell Lateral Raise

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12
Set 4 : 20x12
Set 5 : 20x12
Set 6 : 20x12

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x8
Set 3 : 20x12

Barbell Curl

66.5

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 47.5x12
Set 4 : 47.5x12
Set 5 : 47.5x12

Barbell Reverse Curl

66.67

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

Elliptical Training

N/A

Calorie :   254 CAL
Distance: 3 mile
Speed :    --
Lap/Rep :  --
Duration : 00:34:00

Plank

N/A

Set 1 : 00:00:30

Plank with Side Kick

N/A

Set 1: 14 Lap/Rep
         00:00:30

Mat Stretch with 2 x 12 Dive Bomber Push Ups, splits, upper & lower back stretch, etc

Slow Out of the Gate

The alarm went off and I rolled over to hit the snooze. Then I had to wait for my head to catch up with my brains sloshing about inside. Or at least that's how it felt. Vertigo and inner ear problems seem to be a familial issue. It's most-likely caused by extreme sensitivity to fragrances and allergies, and the subsequent effects on sinuses and the human equilibrium. Since I didn't have any other symptoms, like congestion or a cough, I was perplexed. I get vertigo a few times a year but usually in conjunction with a sinus infection or head cold. I've been lucky for the past two years, ever since I skipped the annual flu shot. Go figure.

Vertigo makes dressing difficult this morning, but I manage to get my son and the dog fed, my son off to school and the dog walked before I head out to the gym. I figure it's either going to make it better, or worse. I feel better outside and driving to the gym poses no problems. My head feels oddly heavy so I wonder if I'm just mildly allergic to something in the air. I sip my water before and after my cardio warm up. Today I do 3 miles to start but because I don't have my hoodie on over my head, it takes me a long time to warm up. But my heart rate is erratically all over the place, peaking at 202 even though I'm at a steady 150 SPM pace. I can't explain it. My hair is annoying as it sticks to my face and neck.

Maybe I'm dehydrated? The more water I drink, the better I feel. The free weight area is oddly empty, but not only is it Friday, it's also nice outside. I'm a bit tired so I'm not completely assured of making all my reps or sets on all my weights. I do it though. Even the 3 sets of Smith SLDLs at 160. Again, it's my grip that starts to fail on the 8th rep. But then it's done. I do a quick Cage Stretch, and just for fun, I grab the inside top of the Cage to see if I can still do a few Pull Ups. My hands are close, facing each other in a neutral grip position. I do 10 easily. I could struggle for two more but I worry about damaging my already fragile elbows and wrists.

Three sets at the Seated Leg Extension and then I look around to see if I can use the Lat Pull Down station (there are two). I grab a bosu and set myself up for those peculiar Glute-Ham Raises, making sure to move slowly and deliberately. I'm wearing shorts but they look like black sweatpants cut off just above the knees. Not terribly flattering, but very comfy. I see R doing Tricep Push Downs so I say Hi to him. He's says he's crazy busy with work, but he and his wife plan to take a week to vacation at a resort in Mexico as a combination Mother's Day / Father's Day get-away. "You're not taking the baby, are you?" I ask. "Oh no, but it's so hard to leave him," he tells me. His in-laws will baby-sit. I'm jealous. I'd like to go on vacation every year, but we don't. Instead, we might go to Florida for a week in October, to visit my ailing Mother-In-Law but also to take my son to Universal Studios. Harry Potter World has a new attraction.

I do 2 more miles on the elliptical, and then a full Mat Stretch because my left shoulder and lat felt odd while I was Squatting. Stretching helps me recover better. I have a lot more energy now and I literally bounce into my splits and stretches. It's worth noting that while I may not bust much of a sweat pedaling on the elliptical, I'm always breathless and sweaty during my stretch routines. Again, I incorporate a knee to elbow movement for the last 30 seconds of the 1-minute plank. It definitely makes the time go faster. My vertigo is gone as well.

The gym scale reads 112.4 lbs. My home scale says I'm 111.2 lbs but still 20.5% BF. However, I can see tiny and subtle changes so I'll stick to this routine for now. Until my son goes to camp, then I'll have to figure out how to incorporate two shorter workouts into my program.

Friday Leg Workout

Workout Logs

Exercise Name

1 RM

Lifting Logs

Elliptical Training

N/A

Calorie :   257 CAL
Distance: 3 mile
Speed :    --
Lap/Rep :  --
Duration : 00:34:00

Smith Machine Squat

224

Set 1 : 30x20
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12

Smith Machine Stiff Legged Deadlift

202.67

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x8
Set 6 : 160x8
Set 7 : 160x8

Leg Extensions

189

Set 1 : 90x12
Set 2 : 120x12
Set 3 : 135x12

Elliptical Training

N/A

Calorie :   173 CAL
Distance: 2.01 mile
Speed :    --
Lap/Rep :  --
Duration : 03:42:00

Close Grip Chin Up

148

Set 1 : BWx10

 
    3x10 GHR at lat pull down station