Old Things Break Down Eventually

On my way out the door post-workout

Everything eventually breaks if it's subject to daily abuse. I can't say that the Nexersys is used on a daily basis because I'm never at the gym in the evenings or on weekends, but during the day there are very few people wailing on it. And no one who does it on a regular basis, except maybe me. And maybe the gym owner, but truthfully, I haven't seen him whack the machine in a very long time.

It took me a while to get to the gym again. I had to bag up old clothes to take to the Good Will, as well as sort through a lot of papers to make sure I had all the necessary items for applying for a passport. So we can go to Scotland to scatter my mother-in-law's ashes when the time comes...

As is my wont, I do 10 min on the elliptical to warm up, then carefully wrap my hands before logging into the Nexersys machine. Immediately I'm vexed because the machine isn't registering my right Cross punch. At all. Not that, nor the Power Elbow, and rarely, a Power Hook. Something's wonky with the sensor, and it doesn't help that pad itself is loose from a missing bolt. The machine still blanks the screen as well. Halfway through the second round of my warm up (5 rounds Beginner), I pause the machine and speak to the front desk.

Unfortunately, after a minute, the Pause function reverts to a cancellation and I have to start from round one again. I'm a little vexed, but I'd rather smack the machine than not so I start over, but I don't take the scoring very seriously. I can't. Without registering Cross, Power Hook and Power Elbow, my Accuracy, Strikes and Power all appear abysmal. Oh well... I did get a good workout.

Afterwards, I spend 20 min on the elliptical, pedaling forward and back using Program #2, which is by far, my least favorite. Then, I don my stiff leather Harbinger gloves and do some pull ups. Even though my hands are very small, and my fingers are positively tiny, these gloves are too tight. The gloves are padded, but the finger seams bite into my skin, making pull ups even harder. However, I do love the feeling of being able to grab the bars overhead and just pull myself up. That feels awesome!

I've put two different weight lifting gloves in my Amazon shopping cart, but I'm suspicious of the lack of exhortations... don't I need a minimum order amount to qualify for Free Shipping? It's waaay too easy to shop on Amazon so I tend to leave items in my cart for a long time. Sometimes the price drops, but sometimes the item is no longer available. It's a crap shoot.

Tomorrow I plan to do Back... give those RG BB Rows a quick feel, and then probably do DLs instead. I'm not confident enough of my hamstrings to even attempt GHRs or Split Squats. And being a few pounds heavier than I want to be means I don't need my glutes any bigger. I don't like snug clothes, especially pants!

Wednesday Workout

Elliptical Training

Warm UP

Calorie :   97 CAL
Distance: 0.86 mile
Duration : 00:10:00

KickBoxing

Follow Me

Lap/Rep :  16.5 Lap/Rep
Duration : 01:06:00

Elliptical Training

Prgm#2

Calorie :   160 CAL
Distance: 1.84 mile
Duration : 00:20:00

Hammer Grip Pull Up

205.33

Set 1 : 112x25

Photos posted for stats

5 rounds Beginner
My stats don't usually look this bad!

5 rounds Intermediate
This session is even worse!

5 rounds Advance
I did have a good time though

Not Quite There Yet

I'm a true believer in the old adage "Use it or lose it." It seems to be increasingly important as we age because we don't recover what we lose through inactivity. The best plan, of course, is not to lose "it" in the first place. Define "It" as strength, mobility, hand-eye coordination and endurance. It's what makes old age bearable as we decline. And we are declining. All the experts tell us this. Slowing metabolism and increasing body fat after the age of 30, with the accompanying ailments those things bring, like diabetes, high blood pressure and heart disease. Some people go quietly into their senescence. Others prefer to kick and scream.

I decided to use my body's hormonal changes to my advantage in the gym. Women stop producing estrogen in their 50s and it can make life difficult. Personally, I don't think my body was ever suffused with tons of that hormone anyway, so change has come easier for me. I figure, let me build as much muscle as I can, while I can. The same goes for flexibility and endurance. Use it or lose it.

There's something very satisfying about the process of taping and wrapping my hands before I whack the kickboxing machine. You could call it a ritual. Today is my 2nd time this week so I expect that muscle fatigue will slow me down. There's one round that totally flummoxes me, but that's not unusual. It's the round where combinations come at lightning speed but don't make any sense, so it's a flaw in the program. My theory is supported by the strike score at the end of the round, showing me landing more blows than called for. But overall, I actually do better today than I did on Tuesday. Perhaps it was taking Wednesday off? My shoulders are a teensy bit sore, but only if I think hard about it. Otherwise, I feel fine.

I can't stay away from the Step Mill but I cut back to 10 minutes. I never get around to GHRs on the Lat Pull Down machine because today is unusually busy for a Friday and there's always someone at the station. I do manage a few crunches. Egads, I'm out of practice on these! I'd add sit ups back into the routine but I'll wait until the gym replaces the cracked vinyl covering the sit up board. I'm sensitive enough for that alone to give me a big scab on my tailbone.

I'm waiting for the other shoe to drop, so to speak, with this lingering cough. Usually I'll suffer from bone-numbing fatigue while I'm recovering from a cold. So far I haven't but that doesn't mean it won't happen. The cough is better, although it did wake me up last night. Not productive though, so it's a bit frustrating to cough up what feels like dust.

Friday's Workout

Cross Trainer

Steady State

Calorie :   47 CAL
Distance: 1.32 mile
Speed :    7.92 mph
Duration : 00:10:03

KickBoxing

5r Bgnr
5r Intmd
5r Adv
Lap/Rep :  15 Lap/Rep
Duration : 01:00:00

Step Machine

Calorie :   77 CAL
Lap/Rep :  32 Lap/Rep
Duration : 00:10:00

Crunches

25

Set 1 : 25 Lap/Rep
Set 2 : 25 Lap/Rep
Set 3 : 25 Lap/Rep

One Leg Bodyweight Squat

Set 1 : 108x8

Photos posted for actual stats:

5 rounds Beginner

5 rounds Intermediate

5 rounds Advance

Shrink-ray Magic

The end of Daylight Savings has made us all grumpier. I see more erratic behavior on the roadways than ever before, and if it's not the antihistamine-haze, then it's the stress of the impending holidays and feeling short-changed of sunlight. Sunny days make us all happier human beings. Today is overcast and chilly, a typical bleak November morning. Thanksgiving is only a few weeks off, and then Christmas will be upon us. I have no idea what I'm getting anyone. Seriously. We have an invitation to visit cousins deep in Jersey for Turkey Day, but I'm already stressed out about driving on the one of the most heavily-traveled holidays of the year. And I'm not the one doing the driving. Did I mention that I tend to overthink most things?

I get to the gym and deposit two 20-roll packages of Charmin Ultra-Soft toilet paper in the cardboard box in the vestibule. For the past several months they were soliciting gently used shoes. This week it's a Food Pantry seeking non-perishables such as canned goods, and toiletries. People don't just need food during the holidays. They need essential items as well. Ever since I had to call Electric Snake two weeks in a row to clear our septic line, I've steered clear of anything but Scott toilet paper. The fellow told me that Charmin was the absolute worse for septic lines. Unfortunately, I'd already purchased two giant packages of the stuff on sale. Now I had a chance to unload it all, to someone's benefit. Oh well...

I don't get warm doing 10 minutes on the elliptical. I have to wrap my hand twice because after I put my gloves on, I find my left hand uncomfortable. Ugh, the tape is a tad too tight. So unstuff, unwrap, and adjust the tape slightly. Better! I'm barely sweating after 5 rounds of Beginner. Today is the day I've decided to do 5 rounds for each level. That will give me a full 60 minutes of kickboxing. It's a lot like Interval training because each round lasts 3 minutes, with 1 minute rest until the next round starts. With the tilt and power warnings disabled, the action is continuous and requires more endurance. I do blank the screen a few times and have to guess what blow the machine is calling for when the screen finally resumes. Not good for accuracy.

5 rounds of Intermediate gets a good sweat going. 5 rounds of Advance really gets the heart moving. I really enjoy this type of workout more than anything else I do at the gym. I take photos with my phone so I can see if I'm progressing. It feels as if I am, regardless of the scoring. The gym is mostly empty today. I see Shaggy wearing bizarre Rat-Pack sunglasses with his orange cap and white tank top. The Mayor and LoudMouth are chatting, but I only hear The Mayor. Agent99 comes in later. I don't understand people who move directly to an arm exercise, but that's because I'm a True Believer in cardio warm ups no matter what it is you actually came to the gym to do.

I'm happy to have the Step Mill to myself, and after 15 minutes, sweat is dripping from my hoodie. I do most of the Mat Stretch. I like to focus on balance and flexibility because it's a known fact, especially as you age, that you need to Use It or You Will Lose it. I'm running late again so I rush off to change and shower. The gym scale reads 107.2 lbs and I'm a bit taken aback. I'll have to double-check that later. I'm suppose to meet with the Banquet Manager for our Cub Scout's Blue and Gold function this coming Spring. I'm there on time, but she's 15 minutes late.

When I get home, I'm surprised by the fact that I feel tired, but not hungry. I had oatmeal with an egg and blueberries for breakfast. With a cup of coffee, of course. But that's not usually enough to last all afternoon. I eat some Greek yogurt and take my vitamin D, calcium and fish oil. Oh yeah, let me get on my home scale. 105.2 lbs and 14.3% BF. Okay, I haven't been this light since 2012 when I was focused on dropping weight. And I don't look scrawny now like I looked then. (I have the photos to prove it.) How can I possibly weigh the same amount? I'll credit or blame the apple cider vinegar for now. I pull out the tape measure which confirms that I am indeed shrinking. Sigh. This probably explains why those 20 lb DBs seem so heavy when I used to handle 25s, right? When I lift heavy, I put on weight and size, but I feel fat. I don't feel fat, but I don't feel skinny either. What I'd really like to do is be able to do a few pull ups. Maybe next week...

Tuesday Workout

Elliptical Training

Warm Up

Calorie :   95 CAL
Distance: 0.84 mile
Duration : 00:10:03

KickBoxing

Follow Me

5r Bgnr
5r Intmd
5r Adv
Lap/Rep :  15 Lap/Rep
Duration : 01:00:00

Step Machine

Calorie :   115 CAL
Speed :    6
Lap/Rep :  49 Lap/Rep
Duration : 00:15:00

Photos posted for actual stats:

 5 rounds Beginner

5 rounds Intermediate

5 rounds Advance

Sick Isn't An Excuse. Really!

I freely admit that I'm tired when I wake, and have a weird semi-dry cough. I've overheard people talking about a high level of mold spores in the air. It seems that everyone has this weird dry cough. As long as it doesn't morph into something more sinister, I'm okay with it. No fever, no pains. Mine is a bit more productive after a piping hot beverage. It takes me a while to get going though, especially since I finally remember to write emails for our upcoming Den meeting, and the Blue & Gold function this coming Spring.

I run into B and she tells me all her medical woes: she's finally going to have that MRI done because she's losing sleep from the shoulder and back pain. It's only been a few years. Seriously. I do 10 minutes to warm up before wrapping my hands to whack the machine. Learning the proper way to use cotton hand wraps was one of the most important things I've learned to maintain my hand health! I know I'm not going to do as well today as I did earlier in the week, soley because I'm tired. And I'm probably more sick. I can't stay home and "rest" because my body doesn't work well like that. It just makes my cold linger forever. Working out is the only was to make the illness move along. It'll peak and eventually fade this way. Besides, other than the dry scratchy cough, I don't really feel sick.

Afterwards, I find both Step Mills are occupied so I do 15 minutes on the Cross-trainer, then stretch. I see R and ask him about Halloween. He and his son dressed as SuperMan and had a blast. Excellent! He's gotten leaner again. While I'm stretching on the Mat, he carries an Olympic bar over and uses it for some weird sort of crunch where he's grabbing one end as he crunches up. I'll have to ask him about that one of these days. He's the only guy I ever see doing movements different from the routine mundane stuff I see everyday. I have to rush though. The oil burner service guy is due at my house, my cell phone suddenly has no service, and I'm running late. Of course...

Friday Workout

Elliptical Training

Warm Up

Calorie :   97 CAL
Duration : 00:10:03

Kick Boxing

Follow Me

4r Bgnr
5r Intm
5r Adv
Lap/Rep :  14 Lap/Rep
Duration : 00:56:00

Cross Trainer

Steady State

Calorie :   66 CAL
Distance: 1.79 mile
Speed :    7.15 mph
Duration : 00:15:02

Photos posted for actual stats:

4 rounds Beginner

5 rounds Intermediate

5 rounds Advance

Well, That Explains It All. Not.

It's unusually warm for November, but I'm not complaining. I haven't been able to see the Northern Lights either, although the skies have been amazingly clear at night. It's not often that you're told that they'll be visible from someplace other than the Arctic Circle! I've been fighting a cold, probably viral, and probably something my husband got first because I'm also sporadically losing my voice. But other than occasionally coughing up little pale green "hair balls", I don't feel sick. A daily dose of 50 mg chelated zinc helps the immune system, but I'm thinking of adding ZMA (zinc, magnesium, B6) back into my regimen. I slept better when I took that.

The 10 minute warm up on the elliptical is routine. I feel like doing something different at the Nexersys though, so I add a round to the Beginner and take it from Intermediate. I'm still concerned that I was unable to do a complete set of Dand push ups yesterday. 4 rounds of Beginner feels better than 3. 3 just wasn't enough. And 5 rounds of Intermediate is good. Sometimes the Intermediate rounds are actually more taxing than the Advance. But not today. Today I'm actually able to keep better focus, and the scores confirm my thoughts. I feel really good. I'm also drenched. Perfect time to get on the Step Mill for a leisurely 15 minute jaunt.

After stretching at the Cage (hamstrings mostly), I do most of my Mat Stretch. Tomorrow I'll do cardio, push ups, planks, delts and arms, before I have to run off for a pressure check at the glaucoma doc across town. I'm not happy that her office charges me a co-pay for even follow up visits. Those should be already covered in the amount my insurance says I have to pay towards my deductible. Healthcare is so much less affordable since 'bamacare was enacted. Now I opt not to do most things because I don't want to pay for procedures that used to be covered. And it's not like we're paying less for the insurance either.

When I get home this afternoon, I find two letters from the GI doc's office. One is a Thank You card signed by the entire staff. Weird, but nice. The second is a letter detailing my procedure and the results so far. I knew I had a hiatal hernia but apparently they've biopsied a few spots that seemed irritated (erythema). Those results will take longer. And the letter includes two color photos of my innards. That's kind of cool. They sent me home yesterday with a travel mug with their practice name on it. Nice, but weird. I wonder if the biopsies explain the tenderness I feel inside my core. Planks don't usually make me sore. But anything is possible these days... Now I just need to figure out who to ask about why doing pull ups makes my gallbladder unhappy. Jeeze...

Wednesday Workout

Elliptical Training

Warm Up

Calorie :   93 CAL
Distance: 0.83 mile
Duration : 00:10:00

KickBoxing

4 r Bgnr
5 r Intmd
5 r Adv
Lap/Rep :  14 Lap/Rep
Duration : 00:56:00

Step Machine

Calorie :   113 CAL
Level 6
Lap/Rep :  48 Lap/Rep
Duration : 00:15:00

Photos posted for actual stats:

4 rounds Beginner

5 rounds Intermediate

5 rounds Advance

Amusing recommendation for the Advance Level session!

Magical Gallstones

I spoke to my doc this afternoon and it seems that the ultrasound reveals... nothing abnormal. No stones, no inflammation. The stones that were recorded back in 2012 have disappeared, and might've passed on their own. Preliminary lab results show a slightly elevated liver enzyme, SGPT (37 instead of 32) that might indicated a liver or gallbladder problem. I have an appointment to see the doc's husband, the GI doc whose office is literally across the street from the hospital where her office is located. I suspect I'll have to endure an endoscopy just to find out what's going on inside. Bleah. With my husband working out of town during the week, and a school-age child, it's going to be damn near impossible for me to schedule this, if it comes to that.

I have my usual yogurt with maple syrup, and cup of instant espresso for breakfast. I've got two more days before finishing the omeprazole. Can't really say it's doing anything great for me. I'm tired from being rudely awoken by massive heartburn at 4 am. At first I try sleeping upright but the pain doesn't dissipate. It's very insistent, radiating out through my diaphragm into my back, chest and abdomen. Ugh. I know what I have to do, so I wrap myself in additional fleece jacket, hat and socks and plod off to the kitchen to fill a tumbler with water. It takes two to empty my stomach. I try to figure out what the offending food item is but it's hard to say whether it's blackened kale or the chocolate coating to the Almond Joy bar I had for dessert. I'm relieved that at least it doesn't hurt to expel, unlike last time. I'm so cold I feel like a homeless person burrowing under three blankets, fully clothed in fleece, including my hat. I know I fall asleep because the alarm wakes me up at 7:15.

At the gym, all the cardio machines that I favor are already in use so I choose a LifeFitness cross-trainer because it's not near the door. Those machines are constantly subject to the chill of people entering and exiting. I briefly consider doing 5 rounds for each level, but fall back into my routine of 3 rounds Beginner, 6 rounds Intermediate and 5 rounds Advance. I think I'm actually improving, although it's hard to tell sometimes, based on numbers alone. I get a good burn to my lungs for some of the Intermediate and Advance rounds, and I'm drenched when I'm done. Shazam gets on the mountain bike (simulator) on the far side of the kickboxing machines. I like it better when there's no one around me to worry about accidentally knocking into, but I'm just happy to have a machine to whack the living daylights out of.

Since I'm only working one day this week, I'll be back at the gym tomorrow. I do have an appt at 2 pm but I should be able to get a full workout done, and still have time to run errands. Like pick up the police report for the accident, and drop off the dog licensing fee at the Town Clerk. And maybe even check out some last minute Halloween specials?

I see a few regulars. I can hear the Mayor though. I honestly don't know why he feels compelled to talk so loud as I don't think he's deaf like LoudMouth. Actually, LoudMouth has gotten a lot quieter. Maybe he got the batteries replaced in his hearing aids. Maybe he actually got hearing aids. I see R hovering protectively over his wife as they walk through the gym. She likes to exercise in the empty classroom. Soccer Boy is stretching on the Mat. There are a lot of fat middle age men here today. The women are in somewhat better shape. I see Towel Guy actually attempting real pull ups on the pull-up assist machine, and I think it's because he's seen me doing real ones on the Stretch Cage. Nothing puts a middle-age man to shame more than having some woman do something he can't. He looks like a cross between Hugh Hefner (in his better days) and Efrem Zimbalist Jr (from that old TV show The FBI), except he's always got a towel around his shoulders. Always.

My son tells me tonight that everyone has to bring nut-free snacks for a Halloween party on Friday. Well, I'm glad he left me time to go shopping!

Tuesday Workout

Cross Trainer

Steady State

Calorie :   42 CAL
Distance: 1.13 mile
Speed :    6.69 mph
Duration : 00:10:11

Kick Boxing

3 r Bgnr

6 r Intmd
5 r Adv
Lap/Rep :  14 Lap/Rep
Duration : 00:56:00

Step Machine

Calorie :   114 CAL
Lap/Rep :  48 Lap/Rep
Duration : 00:15:01
Photos posted for actual stats:

3 rounds Beginner

6 rounds Intermediate

5 rounds Advance
power and accuracy improving!

Chhhanges...

It's an old Bowie song that I doubt anyone remembers. It doesn't get much air time on the radio these days, and yes, I listen to an "oldies" station that plays a lot of 1st wave. I've tried listening to the pop stations, but gave up after that idiotic Kanye-Kardashian crap kept hitting the charts. I'm looking to update my tunes though, swayed by the popularity of the X Ambassador's Renegade song, and a few others like Elle King's Exes and Ohs, and Fenech-Soler's Last Forever. Yeah, I know... I only know these tunes through commercials. Don't necessarily remember the product they're suppose to sell, but when I like a tune, I want to listen to it a lot. Reminds me of Wreckless Eric's A Pop Song from his album Big Smash Hit. Yeah, I own the vinyl to that too.

I spent a few hours yesterday working with a friend who owns a gourmet candy business. It's labor-intensive but ultimately very rewarding. I've agreed to help out twice a week during her busy season, which means I won't be going to the gym on those days. I've been meaning to modify my workouts anyway, especially since pull ups are out lately. At least until I figure out this abdominal issue. I'm still taking apple cider vinegar twice daily, and sipping lemon water, but my stomach isn't cured. It's not horrible either, but I've been avoiding spicy foods, alcohol and chocolate. Sigh.

I think kickboxing is out as well. Not that I don't love it. I'm actually starting to get better at the Advance level. I whacked the machine today for 14 rounds and had a great workout. But the gym owner took apart the machine and found that the 3/8" steel pin that holds the Right Cross Pad was sheared right off. Oops! So he has to order a new part now and the machine is officially broken.

Fig. 1 Total Strikes

I could use the other machine, the one that doesn't register any blows at all to the Right Cross Pad. But maybe I'll just wait until this one is fixed. I don't really want to go back to benching so I won't. Instead, I'll stick with push up variations, lots of cardio and perhaps split my whole body routine into 3 days. By adding weights back into the equation, I've added more gym time, which I didn't really want. It's hard to find something to replace pull ups. Because I'll be at the gym Monday and Tuesday and then not again until Friday, I won't do back to back full body routines. I have to split things up. So it's back to basics: Mondays will be Cardio and Push Ups and Planks, and maybe Triceps and Delts; Tuesday is Cardio, Back and Biceps; Friday is Cardio Leg Day, but maybe I'll do some Push Ups and Planks anyway.

My big concern is getting up early enough to get eat breakfast, which lately is a cup of high protein yogurt with maple syrup and instant espresso. And maybe I'll bring yogurt for lunch, or at least a Quest bar, because 20 gms of protein satiates hunger without making you drowsy. Breakfast and coffee keep my bowels happy and regular. It's important to have a routine. Yes, lessons from having had several canine companions.

Fig.2  Power Knee?

I definitely tried not to punch too hard today. The Beginner and Intermediate rounds are registering any Right Cross blow as two blows instead of one because the arm pad bounces backward after each impact. The sensor can't tell the difference. I can see the disparity in strikes at the end of each round (see Fig. 1) The Intermediate round went a little crazy once or twice. But I'm definitely getting better at the Advance program. The system previews the strikes involved in the upcoming round so I try to practice the sequences before it starts. It's a sort of muscle-memory training to go through the combinations quickly beforehand. But there's one round (Fig.2) where I score a 0% for a strike that the machine never actually called. Unless it was one of those phantom calls where the machine blinks and everything lights up and you're not quite sure which pad you're suppose to whack. I am, however, really happy with making actual scores (see Fig.3)  for combos such as Jab / Cross / Lead Kick / Lead Kick. Last week the machine didn't register anything for my efforts on that one.

Fig.3 Note scores for all combos!

Between rounds, Shazam, a bald, muscular guy with a mustache and goatee, gets on the mountain bike simulator closest to the Nexersys. He motions to me so I have to pull out an earpiece. What? He says, "Don't kick me." I probably frowned, because I replied, "Well, it's your choice to use that machine. You can use a different one." Because there are two other bikes further away. If he had said, "I hope I'm not in your way," I probably would've smiled. But guys are such dorks, especially when they're trying to make conversation. I don't want to make conversation in the middle of a kickboxing session. I want to whack the machine and beat it into submission. Jeeze. Men are such dorks.

I get on the Step Mill for 15 minutes and watch The Mayor and Shazam chat and chat and chat. I see a few more regulars like Maroon, Tall Mustache, Wraith King. I have time today so I stretch and do a few pistol squats before a full Mat Stretch. That's when the gym owner walks up to me and shows me the broken metal pin from the Nexersys. He doesn't seem mad or anything. After all, I'm just this tiny little woman, who happens to punch too hard.

Friday Workout

Elliptical Training

Warm Up

Calorie :   95 CAL
Distance: 0.84 mile
Duration : 00:10:03

KickBoxing

3r Begnr

6r Intm
5r Adv
Lap/Rep :  14 Lap/Rep
Duration : 00:56:00

Step Machine

Spd 6

Calorie :   115 CAL
Lap/Rep :  49 Lap/Rep
Duration : 00:15:00

One Leg Bodyweight Squat

141.87

Set 1 : 112x8

Photos posted for actual stats:

3 rounds Beginner Follow Me

6 rounds Intermediate Follow Me

5 rounds Advance Follow Me