Pushing the Push Day

Like my son, I really need to "sleep in" at least once a week to put a dent in the sleep deficit we run from getting up during the school week. I don't care what anyone says: being at the bus stop at 7:05 am is totally awful, especially in the cold. This weekend there was no sleeping in. Saturday we had to be at the park for the annual district Boy Scout Klondike event. Opening ceremony was at 9, but we had to be there a good hour earlier since we were the hosting Troop. We didn't get to leave until 3ish. The event itself was over at 2 pm, a series of 8 stations that tested Scout skills. Our Troop wasn't as prepared as they should've been, but that's mostly because few of the Senior Scouts showed up. The younger Scouts don't really know what they're doing, and the two senior-most boys are shy and quiet types that have a hard time being heard. Or listened to. Snow ball fights erupted at the end, which all the boys greatly enjoyed since there were 13 Troops represented. It's rare that my son gets to play with so many other boys outside.

Sunday we went into the City to see the Shen Yun dance troupe. It's been called a cult vehicle, and it might actually be. But we still enjoyed the performances. Except for the soprano. I could do without that. And the intermittent cries of persecution. My hubs and I agree that they are probably being censored by mainland China, and yes, they're probably a cult too. But, we're ardent anti-Communists so neither of us has a problem with seeing the show at Lincoln Center. Afterwards, we walked a few blocks to a tiny dumpling house with a modern take on fried dumplings.


The soup dumplings were more traditional, but with original fillings like pork and kimchi. I didn't care much for their version of scallion pancake with the beef and hoisin sauce, but the spicy beef noodle soup was quite good with large slices of well-seasoned meat. My hubs got the chili beef soup and he kept raving about how fresh it all tasted. The slender strands of meat were quite tender and flavorful, but with with a scorching kick that catches you in the back of the throat at the end. Click here for the link to the Yelp review of the La Salle Dumpling Room. My son looked sullen the entire time and wound up ordering pork fried rice. I'm sure he was just tired. We got ice cream at Grand Central Station and took the train back. At least there's free parking at the Metro North stations on weekends.

Once we got home, we relaxed by streaming The Toxic Avenger, which we all greatly enjoyed. It's grossly violent in a totally non-believable way, but perfectly captures the feeling of 1980s NYC. Seriously. Here's a clip from the movie:




So I'm obviously tired today. And what's better for a dreary Monday morning than starting off the workout with Intervals. Ha! But I did them. And pull ups. Even added 2 more reps! After push ups and core, I see that the Smith is free. It really needs to have the tracks cleaned though as they seem a bit gummy. I'm tired enough so that I don't want to do more than one set at my max weight of 90 lbs. I know that's not a lot of weight, but that's where I'm at and I'm okay with it. Besides, I feel as if the following two super high rep sets makes up for it.

As I settle into the BB super-set routine, I realize that the background din has gotten exponentially louder. It's not that the gym has become more crowded: it's just that The Mayor has arrived. Good grief. He's giving pointers to the middle-age couple who are at the cable stations. She's tall and thin, but with a lagging gait and a useless hand curled up to her side. He's shorter, with a large face and Bugs Bunny cartoon Tasmanian Devil proportions. They come to the gym at least two or three times weekly. At some point The Mayor will quiet down because he won't have anyone to talk to. He always looks pained when that happens.

I'm keeping my routine fairly light because I haven't had enough sleep, and I'm actually a little tired from the 30 minutes of Intervals. Otherwise, I'd be doing slightly heavier weights. Tomorrow I'm toying with a light Pull Day. We'll see... there's also suppose to be lots of rain and thunderstorms. My sump pump is still connected to a hose leading out of the basement window and snaking down the yard. Of course, the ground is still frozen and a "skating rink" has formed behind my house. There's a pool of ice under my bedroom as well, frozen ground water between the concrete supports of the cantilevered back end of the house. (Yeah, the old guy who originally cobbled this house together really had no idea what he was doing.)

Monday

30 elliptical
Intervals
Calories 305
Miles 2.67
Average Heart Rate 139 (191 max)

HGPU 28
Mid Band Pulls 15
High Band Pulls 15
Push-ups 60
Elbow Plank 60s
Side Planks 2 x 60s
Bird Dogs 2 x 60s
Elbow Plank 60s

Smith Inclined Press (sticky)
Bar (30) x 15
50 x 12
70 x 12
80 x 13
90 x 12
60 x 25
50 x 25

BB Front Raises s/s Upright Rows
20lbs x 12/15reps x 3 sets

DB Laterals s/s Rev Incl Flyes
20/25lbs x 12/15reps x 3 sets

Rip Skulls
40lbs x 12reps x 3 sets

Big Girls Don't Cry

I'm not a laid-back easy-going person so I woke up this morning knowing that my stress levels are only going to increase until my show is down, and we're back from our trip to visit my In-Laws. After I worked out, I texted my husband to tell him I was stopping by Home Depot to pick up a new tarp for the wood pile, and pies from Salinger's Bakery. I was suppose to get them tomorrow but heeding all the storm warnings, I called them and asked for an earlier pick up. When I got there, the pies were literally flying off the shelves. They make dang good pies. Then my hubs texted me to ask if I knew why there was no hot water this morning. No clue.

I get home and trot around back to the basement, figuring the boiler needs servicing. I'll say. As soon as I figure out where all the water is coming from. There's a foot of water in the basement that appears to be leaking out of the sump pump. What!? I bump it as I'm trying to adjust it and the whole thing breaks apart like a possessed fire hose. Just great. What now? I almost feel like crying. Almost. I call my husband but all I get is his voice mail. Figures.

Then I call my neighbor up the road who's a builder. There's a chance he's around, or he could be in NJ or CT. I'm so lucky because he actually answers his cell. He's at the local Kmart and can be by in a few. He's in the midst of putting up a roof so he can't linger but he tells me it looks like the sump pump check valve failed. I live on a big steep hill but in a pocket that's surrounded by ground water, hence the swamp behind my yard. He retrieves a small oil pump from his house and we hook it up to trickle water out of the basement. This is going to take a long time. Meanwhile, I can't turn the oil burner on, so no hot water or heat either. Just great. Suppose to be a snow storm tomorrow dumping 12 inches on us. And we're suppose to drive to my brother's in NJ on Thanksgiving. I'm bringing pies.

Knowing that school will most likely be cancelled and I'm not getting to the gym for a few days (although I'll probably be shoveling a lot) means that I decide to do a Back Workout with some cardio variants. Today I do Interval programs so my mileage is considerably less, but it's still a good workout. It's my standard Back Workout, with alternating DB bicep curls tossed in at the end. Not much stretching today, but a few sets for the much neglected abs.

Tuesday Workout

Elliptical Training

Calorie :   285 CAL
Distance: 2.54 mile
Duration : 00:30:18

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

77

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

Torso Twist Machine

91.67

Set 1 : 50x25
Set 2 : 50x25

Back Extension Machine

315

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

Elliptical Training

Calorie :   195 CAL
Distance: 1.73 mile
Duration : 00:20:15

Dumbbell Alternate Bicep Curl

28.67

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x13

Abs

50

Crunches : 50 Lap/Rep
PulseUps : 50 Lap/Rep
Bicycles : 50 Lap/Rep

Perseverance

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

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

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

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

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

Wednesday Workout

Elliptical Training

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

Smith Machine Reverse Grip Bent Over Row

196

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

Dumbbell One Arm Row

84

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

Back Extension Machine

292.5

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

  Torso Twist Machine

91.67

Set 1 : 50x25
Set 2 : 50x25

Elliptical Training

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

Dive Bomber Pushup

20

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

One Leg Bodyweight Squat

130.67

Set 1 : 112x5
Set 2 : 112x5
Set 3 : 112x3

Happy Back and Biceps Day

The storm was pretty wicked last night but nothing toppled over, no trees went down and we didn't lose power so all in all, it was a good storm. I begged out of kickboxing and my husband seemed disappointed, but he had trouble getting up this morning, so it's probably a good thing we skipped it last night. I promised him we'd go next week. It's the end of the week and my body seems to be feeling its mileage. I get on the elliptical and it's at least 6-7 minutes before I'm not sore and stiff. It takes another 20 before I actually start to feel good, but at least I finish my Intervals #8 session and make my quota. Priorities, don't ya know!

I can't find the handles to the Seated Cable Rows that I like so I settle for the ones with rubber padding. This extra bit makes the handles harder to grip because I have such little hands although I do appreciate the extra padding because I also have boney hands. Using a thumbless grip, I'm actually able to complete all my sets with decent form. That makes me happy. PonyTail Tattoo is working out at the adjacent station and in spite of my cranked up iPod with MeatLoaf blaring, I think I hear him grunt in disbelief when I finish with drop sets. The gym's awfully crowded today and I don't speak to anyone, not even B. I see The Mayor, Hoodie Tattoo, Nixon, M, Tall Pace, ZZ, LoudMouth, Old Florida, PJ Pants... yes, the gym's damn crowded and I have to thread my way between stations and people chatting along side.

I don't up my weights today because I'm tired and I don't want to court injury. My elbows feel pretty good all the way up to BB Bicep curls when the left one complains incessantly, regardless of forearm stretching. I haven't done pull ups in weeks and miss doing them, but my elbow's too important to attempt doing those just yet.

Today's Back and Biceps Day Workout:
35 min Interval #8 = 4.49 miles Yay!
Seated Cable Rows: 15 @ 60 lbs / 12 @ 90 / 10 @ 105 / 8 @ 120 / 3 x 6 @ 127.5 lbs / 12 @ 112.5 / 15 @ 97.5 lbs These feel really strong and good today and I'm very pleased with myself
Cage Stretch & Kicks
Reverse Grip Bent Over BB Rows: 15 @ 100 lbs / 6 x 12 @ 105 lbs
My hands start to slip during the last reps but in general they don't hurt which is surprising considering I woke up feeling as if I'd sprained my right thumb/palm. 
Pendlay BB Rows: 6 x 12 @ 65 lbs
I can't say that these feel heavy, but I'm thoroughly exhausted when I finish each set and can't wait to straighten up afterwards. I may affix another 5 lbs to the BB next week and see how that feels.
Ab Crunch Station: 100
Flat Bench Twisting Sit Up: 125
Lower Back Extension: 2 x 25 @ 97.5 lbs
Torso Twist Machine: 2 x 25 @ 50 lbs
BB Curls: 6 x 12 @ 50 lbs
My left elbow really complains about this movement and I find myself modifying the exercise to minimize the pain. I may drop back to 45 lbs next week and just knock out more reps instead.
Reverse Grip BB Curls: 4 x 20 @ 40 lbs
Mat Stretch: splits are stiff today but at least I worked them.

My favorite blue pants

Mo plops down besides me as I'm stretching out. When I'm done, we chat for a few minutes. "Grass gotta get cut," she complains gently. "Why can't they create genetically modified grass that only grows 3 inches tall? I'd never need to mow it!" I tell her the lawnmower lobby probably put the kibosh on it. She tells me a joke an elderly lady told her: "Why are men like parking spots? All the good ones are taken, and the only ones left are handicapped." We both chuckle.

The gym scale reads 109.2 lbs again and I'm surprised. I'm not usually so consistent! I did have another egg with my blueberries and oatmeal this morning. Blueberries seem cheap right now so I'm game to buy several pints to wash and freeze. When I get home, I take a photo of my favorite blue pants next to my 2nd favorite blue pants. The cell camera sucks and makes my royal blue pants look mauve! Thank goodness for photoshop color correction.

After trying unsuccessfully to snap a photo of my back in the hall mirror, I drag out my tripod and set the camera timer so that I can see if all my hard work is paying off or if I should revise my workout again. I'm pleased with the results so far! At least I don't think I look scrawny anymore... LOL!

Rest Isn't Enough

Last night I rubbed the back of my arms and was surprised that they were sore and tender. Surprised because I haven't worked triceps since last Thursday a week ago, more than adequate time to recuperate! I was hoping that time off would improve my benching and tricep strength but sadly this seems to have backfired. I actually felt weaker today although I did manage to complete all my sets. The only thing I felt good about was cardio. Yes, cardio which I hate and only do to get it out of the way. I do it because I'm paranoid that my metabolism will realize that I'm actually a small middle-aged woman, and come to a complete halt. Kidding. Sort of.

At the ellipticals this morning, the grossly obese man (who leisurely peddles on the stationery bike several times a week) manages to catch me before I've mounted the Precor. "You do this every day?" he asks. I nod with one ear piece half in. "Watching you go so fast makes me tired." And my immediate response was, and I'm not kidding, in a dull monotone, "Don't watch." And he chuckled and said, "No I won't" but I'd already put my headphones back.

Just for some excitement, I decide to do intervals in my cardio session but I had to decide whether to go with the jaunty #7 program where each interval is only 2 minutes in duration, or the more challenging #8 which allows for three long plateaus of high intensity. Chicken that I am, I went with what I know, program #7. I wanted some mental encouragement and knew that if I peddled as furiously as I do on the gentle hills, I'd more than make my quota and that's what I wanted today.

Today's Total Push Thursday Workout:
35 min Intervals #7 = 4.63 miles Yippeeee!

Yep, me again!

Smith Bench: 25 @ bar / 12 @ 95 / 10 @ 115 / 8 @ 135 / 3 x 6 @ 155 / 12 @ 135 / 25 @ 115
The Smith is starting to feel a little sticky, as if there's gunk in the counterweight pulley system. I'm not sure whether I should complain or not. Last year I had to pester the front desk several times before it was cleaned and fixed which involved pulling it apart and reassembling it. 
Cage Stretch & Kicks
I was too burnt to go to kickboxing on Tuesday but I told my husband I'd be up for it this evening. But of course, he'll probably get stuck at work and I'm feeling spent already!
Seated Rear Inclined DB Raises: 6 x 15 @ 25 lbs
I can feel my right trap strain as I raise the weight and I remember how it spasmed last week when I tried to increase my reps. So only 15 reps per set today.
Standing Lateral DB Raises: 3 x 15 @ 20 lbs
Standing Lateral DB Raises SuperSet with One-Arm Tricep Extensions: 3 x 15 @ 20 lbs
I like the way my arms look when I do these exercises. Wish I had photos though.
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100
Tricep Press Downs: 12/11/11 @ 50 lbs
I lose my ability to draw breath during the last few reps of each set which is very frustrating. 
Mat Stretch

During my first vertical split I'm distracted by a large male figure walking towards the mat and weight area. Because the plate glass windows are behind him, I can't really see who it is, and then it dawns on me that it's R because no one else has that effect. It takes me a few moments to figure out where I am in my routine. I have to keep myself focused on my forms or I'm completely lost as to what position to do next because I've "mapped" it so that one form flows into the next. When I'm distracted I'm prone to making mistakes or worse, getting injured.

I saw a few regulars earlier today and I tell Mo that her repairman was great and I'll be recommending him too. The Mayor had simultaneously motioned and screamed at me to ask if I'm done with the inclined bench and to leave the 25 lb DB. So I did, but I still wiped the bench with bleach water and paper towels because it wouldn't be right not to. Nixon, ZZ, Loud Mouth, IrishGal and a few others go about the weight area. There are new faces as well, including a young well-muscled Asian guy. He's tall with nice features. We stare at each other obliquely. But I figure he's maybe 20 years old (it's hard to say how old some people are, especially Asians) and I can't help it if young guys can't tell how old women are. Sure, I'd like to be friends, but my experience has been that guys never just want to be friends. Unless they're gay.

Later, as I gather up all my gear, I stop by R who's doing leg raises and chin ups between the cable stations. "I saw your wife the other day." He looks perplexed. "Wasn't she here a few days ago?"
"Oh, yeah. She was." A big smile erupts. "She's so beautiful. You're so lucky," and I poke him in the arm as I leave and he's grinning from ear to ear, and I just know, although I haven't looked, that ZZ and the Asian dude are wondering wondering wondering. But I don't care.

The gym scale tells me 110.6 lbs and I'm okay with that today although I'm planning to drop some body fat for the summer. I'm not quite sure exactly how yet but I did buy salad greens and more pineapple cottage cheese, which I love to eat on apples, or arugula or even just plain toast. I suspect that changing up my cardio is the key. That, and watching my fatty food intake. I don't know how this will affect my strength so it'll be an experiment. I hope I like the outcome.