Acknowledging Fatigue

I didn't sleep all that well last night. Perhaps it was the rainstorm. I'm a light sleeper and despite the soothing white noise from the floor fan, I still managed to wake several hours before dawn. Perhaps it's a good thing that this is the last day of summer camp, and I'll be doing abbreviated workouts for the next two weeks. I suspect I'm over-tired, or even, over-trained in spite of working each body part only once weekly. Except for legs. Because I do some semblance of cardio nearly every day, even if it's just 10 minutes of HIIT followed by 20 minutes of leisurely LISS. The body is adaptive, but there are limits!

It seems counter-intuitive to plan more cardio and less lifting for the next two weeks. But what I'm planning is a sustainable program change: something I can do that won't make me unhappy. Cardio makes me happy. We'll see if I lose any size, but I doubt it. I have the type of body that retains mass and strength very efficiently. Being scrawny just isn't in my genetics.

I'm in a rush this morning so I neglect to put a patch of moleskin over the bunion bump on my right foot. The leather trainers I wear for whacking the Nexersys, and for Leg Day (I own two pairs), seem to chafe at that spot. Worse, I have a rectangular birthmark (shaped like a flag) very close to the bunion, and I'm leery of inflicting any damage to such delicate tissue. No one wants to effect changes to a black birthmark (melanocytic nevus) because of the potential for it to degenerate into melanoma. Pedaling on the elliptical and cross-trainer aggravate the chafing. I don't have this issue with my mesh shoes, but they don't provide enough foot support when I'm shouldering weight for Split Squats. Next time I have to build time into the schedule to apply that patch!

The Smith Split Squats are heavier than I remember. Worse, my lower back seems a bit sore but only when I do the movement. I keep adjusting my stance, but the soreness persists. I only do one heavy set today. I don't want to chance an injury. I think my back is just tired. I do three heavy sets of Smith SLDLs, which means GHRs are going to be super hard. The gym isn't as crowded today. I see Venus, trailed by Chatty Guy. I guess they are dating after all. She's got her long wavy blonde hair loose, with dark roots showing. That seems to be a valid look these days. She has a stunning figure, big bust, tiny waist and high round butt. The college guys can't help but give her a second stare.

The gym staff is busy today with several new members being introduced to various machines. Most of them are middle-age women who seem very timid. I hope they find their comfort zone and discover how much fun this all is. GHRs just get harder each week. But of course, I'm not helping myself by increasing the workload my hamstrings have to contend with prior to doing GHRs. It's a case of pre-fatiguing the muscle group to make them work harder. I'm such a sadist.

I always do the Interval program on Fridays. Maybe I should change that next week. Even though I'm pedaling at a pretty good pace, I'm only able to log 2.81 miles which isn't enough to break the 7-mile total. I'm also trying to keep my heart rate reasonable. Venus is on the treadmill for 10 minutes then switches to the rowing machine. After 10 minutes she's on the Step Mill. I had thought about doing a few minutes on the Step Mill as well, but there's only two machines and a tall thin woman with lavender highlights in her bleached white hair is on the other Step Mill. (I know it's bleached because I can see the dark roots near her scalp and neck.)

At the Stretch Cage, an older woman (maybe she's my age -- I can't really tell) gets off the Cybex Glute Machine and puts her leg up on the platform next to me. I guess she's stretching her hamstrings. I do my own hamstring stretch and then, as usual, stick my leg out 90° to the side and rest my foot on the side bar of the Cage. Then I move it up so that it's about 135° from the floor. I change positions so I can bring my foot up the next rung, until I'm at the top side rung and my foot is over my head. Then I rise up on tip-toes and stretch the calf of the supporting leg. I do this with the other leg as well. The woman seems taken a back. Her rolled up mat tells me that she's taking the Yoga class. I hope she's not discouraged. Shaggy is giving me a wide berth today. I think I prefer it to his past behavior where he seemed to be hovering.

At the big Mats, I do my routine stretch but add a few pistol squats. They're actually pretty easy but I only do 10 in total, which is 5 per leg. I could do more but it takes a bit of time, and I'm impatient to change and shower. I'm tired. And hungry. And I have errands to do. I'm so outta here!

My son wants to see Hitman: Agent 47, the movie based on the game he just talked me into buying him. Granted it's a pre-owned game so for $7 it's okay although I blanched at the Sales Clerks warnings about it's M rating, violence and sexual situations. The movie got horrid reviews, and although I think I'd have a vaguely better time at American Ultra, my son has his heart set on Hitman. So I guess we're going to see Hitman on Tuesday. 

Friday Leg and Cardio Day
(6.93 miles total, 11,385 lbs moved)

Cross Trainer

Steady State

Calorie :   141 CAL
Distance: 4.12 mile
Speed :    8.24 mph
Duration : 00:30:04

Smith Machine Single Leg Split Squat

196

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x12

Smith Machine Stiff Legged Deadlift

168

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

GHRs

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

Elliptical Training

Interval Prgm

Calorie :   325 CAL
Distance: 2.81 mile
Duration : 00:30:15

One Leg Bodyweight Squat

129.5

Set 1 : 111x5

It's All Good

No scrawny gams here!

I was a bit bummed that I didn't make 7 miles today although I sure tried hard, but I came up just a tad short. It's hard to hit that goal more than once a week. Today would've been the 2nd day. And I can honestly say that I don't miss the 10 minutes of HIIT cardio I skipped on Wednesday. I missed Leg Day last week as well. So I'm not horribly surprised at how ghastly heavy the Smith One-Leg Split Squats feel today. But I grind through it and get my sets done. I was toying with the idea of doing a few more sets of Smith SLDLs, but quickly changed my mind when the two beefy Latino HS boys showed up behind me.

They warmed up for benching with BB shoulder raises. Fine, but don't throw the weights to the ground in front of you when you're done. It's noisy, annoying, and at some point, those solid-state BBs will break. Personally, I feel as if the short one is always trying to get my attention, but being "idiot boys with too much to prove", they think that making a lot of noise is the way to do it. I slam my weights back on the rack (normally I'm silent) and stalk off to do GHRs. Which I still hate, but still do.

Sporadically, I'll catch a glimpse of a HS girl watching me at the Cage Stretch, load plates on the bar, or position myself for a set of GHRs. They're younger and as such, they should be stronger and more limber. I have yet to see this made evident though. I see a new member. He's in great shape with well-defined arms and shoulders, and a V-shape physique. Perhaps a former college athlete? He chats up a lot of the regulars, women especially. His grey hair and demeanor suggest late 40s, early 50s. He's a proponent of snacking right after a workout, so I often see him lounging at one of the tables. At first I thought he was waiting for a spouse or partner but he's been joined by a different woman each time, and lately, by no one at all.

The older regulars are more distinctive than the younger ones, but I can pick out Maroon, The Mayor, Red, BadTeeth, Shazam, Hollywood, The Manchurian, Hannibal Baggy Knees and PJPants. I'm surprised to see Blondie, sporting a weird short mohawk. He hasn't been around for some months, but usually has badly dyed yellow hair and fluorescent clothes. He's not pretty, like a misshaped version of Owen Wilson, and his insecurity and hesitation is obvious. I'm not entirely certain that he knows what he's doing at a gym.

Hint of Leg Biceps! Yaaay!

After the 2nd cardio session, I take time on the Stretch Cage. I never see anyone except me on it these days. The guide book with laminated illustrations is missing from the center of the rack, but that can't be the reason that no one uses it. I drop onto the Mat and do some Pistol Squats and splits. When I sit back to do shoulder rolls, a slender young woman approaches me. I'm always nervous when people want to talk to me, worrying they're going to tell me that my underwear is sticking out of my shorts or something like that. Instead, she gushes about what good shape I'm in and how flexible I am. I thank her, and tell her that I wasn't when I started. Just keep working at it. What I don't say is that I'm probably more than twice her age, so yes, I'm doubly impressive!

I've scheduled a new Visual Field Test for next Monday, so I'll be late to the gym. I should probably eat breakfast! I got really hungry two thirds into the last cardio leg, and it's distracting. Luckily, a gulp of water usually extinguishes the complaints for a little while. The proximal pinky phalanges is a tad sore today, as is that particular knuckle. This doesn't bode well for my plan to whack the machine twice a week. I'd like to just do cardio and body weight exercises for a few weeks. It will be all I have time for. One has to be adaptable, but it helps immensely if you can plan it out in advance.


Friday Cardio and Leg Day Workout
(6.96 miles total, 11,670 lbs moved)

CrossTrainer

Steady State

Calorie :   141 CAL
Distance: 4.14 mile
Speed :    8.26 mph
Duration : 00:30:07

Smith Machine Single Leg Split Squat

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 140x12
Set 6 : 140x12 OMG!

Smith Machine Stiff Legged Deadlift

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12

GHRs

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

Elliptical Training

Interval Prgm

Calorie :   327 CAL
Distance: 2.82 mile
Duration : 00:30:13

One Leg Bodyweight Squat

continuous

Set 1 : 111x10

Breaking the 7-mile Mark

Seven miles might not mean much to the average distance runner. Heck, it's kind of paltry. But I'm not a distance runner. I'm not even a runner. Jumping jacks is too much impact on my knees so forget about running or jogging, whether on pavement or a bouncy treadmill. I'm a low-impact kind of gal so it's always going to be a cross-trainer or elliptical. On Fridays, which is Leg Day, it's both. I wear the Asics leather trainers because I wore the Saucony leather ones yesterday for kickboxing. I need the protection for my toes. On Leg Day, I need the support because Smith Split Squats puts a lot of pressure on your feet, and it's important to have a stable stance.

Today I can use the only cross-trainer I really like. There's only one of these in the entire gym, and although it's a LifeFitness like the 8 other cross-trainers, it's a bit different. Its TV monitor is built into the large function panel, so there's no additonal mounted screen blocking my view of the gym and I can see all the other TVs if I want. There are monitors on all the treadmills in front of the cross-trainers, and a few mounted from the ceiling. This machine doesn't have a functioning CC so viewing the built-in TV is a bit boring. I find that if I watch the screen, my speed starts to deteriorate and mileage suffers. I don't even know how people can read books and magazines while on these things, but I see people doing just that. Like most of my college-peers, I tend to be intensely focused on the task at hand. (I was told that by a doc at the Student Health Services when she tried to get a knee reflex response from me.)

I've adjusted to not having the Stretch Cage by doing a few lunge-like stretches after my first 30 minutes. I don't believe in stretching before a workout because muscles and tendons need proper warming up before being stressed like that. I also don't believe in the 5 minute warm-up walk, or the 5 min cool-down walk. "Cool downs" are the best time to do those stretches. Muscles and tendons are warm and flexible, and much less injury-prone. The Mat Stretching that I do is a combination of static and dynamic movements, and it's not uncommon for me to actually bust a sweat during it all.

from 101marathoners.com

My Leg Day routine was fairly standard. Because I could get 12 reps last week at 110 lbs on the Smith Split Squat, I decided to repeat it today. And then added two more sets. It leaves me a bit breathless. I might up the weight a little more. Or not. My shorts are getting waaaay too snug. I debate whether to do more than a few sets of Smith SLDLs and decide not to because I'd rather focus my energy on the GHRs. Those suckers are still hard! However, I was quite tickled to see actually leg biceps. They're nothing spectacular, with thin muscle bellies. But to someone who's never had visible leg biceps, well, they're a welcomed surprise.

None of this seems to impact my ability to do the Interval program on the elliptical for 30 minutes. I keep half an eye on my heart rate, but mostly I do the Interval program in reverse: run as fast as I can when the level and resistance is low, and then slow to a brisk jog as the level and resistance increases. And then, as an afterthought, and because the opportunity arose, I got on the Step Mill for 15 minutes to do a little LISS. Even at a leisurely level 4 pace, sweat is running off my nose as I trudge. I'm happy. I don't even feel all that tired. But my stomach has been rumbling intermittently all throughout my workout, especially during cardio. Maybe I should try and eat breakfast again before my workouts?

Friday Leg and Cardio Day Workout
(7.17 total miles; 10,128 lbs moved)

Cross Trainer

Steady State

Calorie :   138 CAL
Distance: 4.01 mile
Speed :    8 mph
Duration : 00:30:05

Smith Machine Single Leg Split Squat

154

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 110x12
Set 5 : 110x12
Set 6 : 110x12 Yaaaay!

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12

GluteHamRaises

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

Elliptical Training

IntervalsPrgm

Calorie :   274 CAL
Distance: 3.16 mile
Duration : 00:30:00

Step Machine

LISS

Calorie :   88 CAL
Lap/Rep :  34 Lap/Rep
Duration : 00:15:00

One Leg Bodyweight Squat

140.6

Set 1 : 111x8

Time for a Change

Next week will be 10 weeks since I last took a break from my standard 5-day workouts, but that was

only because I got a horrible stomach bug that incapacitated me for 3 days. I'm not quite feeling run-down but I am noticing a waning enthusiasm toward my workouts. I don't let silly things like "motivation" actually affect my workouts though. If I go to work out, I give it everything I've got. Today I totaled  6.45 miles which is not the worst, nor the best I've done. I cut out regular Smith Squats and cut the sets of Smith SLDLs because they seemed non-productive. So that just leaves cardio, Smith Split Squats (which I upped the weight on twice today), a few Smith SLDLs to loosen my back up (what?!), and those dreaded GHRs. Which are still really hard, maybe more so since I upped the weights on Split Squats. Yep, that's how you know that the first movement is really working the muscles you intended.

After 30 minutes of Intervals on the Precor, I did a few Pistol Squats during Mat Stretch. I could do more. Maybe next week I'll just do as many as I can and see what that actually tallies out at. Because the following week I'm inclined to just do an easy cardio week. Yeah, right. Maybe just some bodyweight movements like push ups, and where the heck am I going to do hammer-grip chin ups now that the Cage Stretch is no more. Oh well, I'll figure it out. I may cut back on my blogs as well and just post my routines. This is taking a lot more time than I had expected and there's other things I'd rather be writing about.

Friday Cardio and Leg Routine

Cross-Trainer

Steady State

Calorie :   144 CAL
Distance: 3.78 mile
Speed :    7.55 mph
Duration : 00:30:06

Smith Machine Single Leg Split Squat

154

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 90x12
Set 4 : 100x12 Yaaay!
Set 5 : 110x12 Yaaay!

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12

GHRs

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

Elliptical Training

Intervals

Calorie :   306 CAL
Distance: 2.67 mile
Duration : 00:30:00

One Leg Bodyweight Squat

140.6

Set 1 : 111x8

Having My Cake and Eating It Too

Today is Leg Day. Driving to the gym stresses me because I'm not sure if the wheels will fall off, or if some other part will suddenly drop off the car and into traffic. When I'm at the gym, I don't have to think about it until I leave.

Leg Day means cardio and weights. I warm up with 30 minutes of LifeFitness cross-trainer before getting to the Smith machine. I don't care what anyone says, the Smith machine is a godsend because I wouldn't be able to do these movements otherwise. It's been a long time since I did Smith Squats and I work up to 150 lbs. Because Smith SLDLs make my lower back tired, I keep the weight low and just do sets for reps. Finally, I get to Smith Split Leg Squats. I know I can do 80 lbs but I feel it's safer for me to work up to it. The 70 lbs stresses my knees, but the 80 lbs feels great. So I do my 3 sets for reps and I'm happy. Then I take the bosu I've been using to support the back bent leg and put it by the lat pull down machine for GHRs. Those are still hard for the last 4 reps of the last set.

After 10 min of HIIT and 20 min of LISS, I just squeaked by with 6.03 miles in total. The HIIT is hard. I hope it gets easier. I'm able to reach 284 SPMs for a few moments. The LISS feels so good afterwards. I'm singing to myself and I notice Jude on the treadmill in front. I don't know how to react to him. He's a regular, like PonyTail, Maroon and Tattoo Tank, and he's not chatty like The Mayor. It's a good thing.

Friday Workout
(6.03 miles cardio total; 17,787 lbs moved)

Cross-Trainer

Warm Up

Calorie :   140 CAL
Distance: 3.96 mile
Speed :    7.91 mph
Steady State
Duration : 00:30:05

Smith Machine Squat

210

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 150x12

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 120x12
Set 5 : 120x12

Smith Machine Single Leg Split Squat

112

Set 1 : 30x12
Set 2 : 50x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12 Yaaay!

GHRs

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

Elliptical Training

Calorie :   195 CAL
Distance: 2.07 mile
10 min HIIT
20 min LISS
Duration : 00:30:00

One Leg Bodyweight Squat

148

Set 1 : 111x10
Set 2 : 111x7 (knees achy)

New Cross-Trainers

Ryka Intent 2

Friday is Leg Day so I decide to test my new black Ryka cross-trainers. What better way to break in shoes than with an hour of cardio and some weight-lifting and stretching? Because they're leather, they do stretch out a bit and are much more comfortable at the end of my workout. I have to get used to the stiff ankle collar, and the arch support. I purposely don't wear the mesh-topped Ryka Dash sneaker today because I find that my feet tend to roll out slightly when I squat. I'll save those for Monday. They're also not black so I'm not quite as thrilled as I'd like to be. Instead, they are silver and white. Well, we'll see how long they stay that clean and pale. My husband commented to my son that for some reason women are obsessed with shoes. It's true: I do have a lot of shoes. But mostly because I'm constantly searching for the perfect combination of comfort and style. I had them in my Asic Gels but then they changed the pattern and the shoes are narrower. My original pair are worn out and broken on the inside. I have comfort in my Ariat Fat Baby cowgirl boots. But, as much as I'd like to, I can't live in them.

Ryka Dash

My mileage totals 6.93 miles which is pretty good considering I was a bit unhappy with my shoes and my knees during the first 30 minutes on the cross-trainer. I was prepared to give up on Smith Squats because Tall Mustache was benching there. But he was apparently done! My knees complain intermittently. I'm wearing shorts just so I can check the alignment of my knees and ankles and the rest of me. It just takes a tiny movement to throw things off, or to fix an odd feeling. Even though I'm rather unhappy with how tight my pants are over quads and glutes, I decide to do a few Smith Split Squats, followed by a few light Smith SLDLs. I purposely didn't bring any gear other than a towel, water bottle and gloves so I don't have my VGs. I can't lift heavy, which is just as well, since my damaged left index finger is still very sensitive.

The hardest movement for me to do is those GHRs at the Lat Pull Down station, so I "rest" by doing 30 minutes of Intervals on the Precor elliptical. I can get through the first 8 okay, but struggle with the remaining 4 reps for each set. I can't push myself completely upright either. That seems to involve my lower back too much so I'm happy with just the 45° angle, careful to keep my hamstrings and glutes contracted and my back straight. I do most of my Mat Stretch but skip Dive Bomber Push Ups because my shoulders are just starting to feel normal. Guilt about doing abs only once this week encourages me to do one plank. And then I do a few Pistol Squats for fun. Because today is Leg Day.

Friday Cardio and Leg Day Workout
(6.93 miles; 13,858 lbs moved)

Cross-Trainer

Calorie :   147 CAL
Distance: 3.84 mile
Speed :    7.67 mph
Duration : 00:30:03

Smith Machine Squat

210

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 150x12

Smith Machine Single Leg Split Squat

98

Set 1 : 30x12
Set 2 : 50x12
Set 3 : 70x12

Smith Machine Stiff Legged Deadlift

140

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12

Elliptical Training

Calorie :   273 CAL
Distance: 3.09 mile
Duration : 00:30:07

GHRs

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

TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

Plank

Set 1 : 00:01:30

One Leg Bodyweight Squat

140.6

Set 1 : 114x7

Step Back and Breathe

Today is Leg Day and I'm concerned enough about not fitting into my Spring and Summer clothes that I cut my routine in half. Still doing cardio though. I'm probably genetically predisposed to have big legs. My niece runs 6 miles a day and her mom tells me that she's got those proverbial "thunder thighs" as well. Poor kid. Today I log in just shy of 7 miles. Wahoo! I've also been changing my meals although I'm not sure how long I can keep this up. Because I miss my oatmeal, I made my usual half serving (1/4 cup dry) but left out the egg. Instead, I mixed a scoop of protein powder with a 1/2 cup of water and tossed that into my oatmeal after it had cooled. I'm not used to eating that much protein before working out, so I did have a stitch just under my rib for part of my 30 minute warm up. And I felt like I was dragging a bit as well.

I only do Smith Squats, skipping the SLDL and Split Squat. The SLDL seems to affect my back more than my hamstrings, and the Split Squat works all too well with pumping my glutes and quads. But I'm stoked to do 30 minutes on the elliptical and choose Intervals. Maybe because I started doing HIIT again yesterday, but I was able to reach much higher speeds on the valleys than usual. Yeah, I admit it: I do my intervals backwards, pedaling as fast as I can in the valleys and then jogging to catch my breath and lower my heart rate during the peaks when both Incline and Resistance increase. I feel totally awesome afterwards, although I'm sure some will say that it's just the endorphins kicking in and Oh no, that's a sure sign of over-exertion.

I do a few of my isometric GHRs. I think I can see a difference in my legs although it's easier to feel muscle than see it, unless you're bone thin. And as you can tell, I'm not even close to bone thin. My left index finger still hurts when I'm not paying attention. I suspect an inflamed tendon as I run a finger methodically over the sore digit but tendons appear to be on the outside of the hand, and my sensitivity is on the inside. Puzzling. My stiff neck is going away, slowly. I've been rubbing Penetrex cream into it and my tender joints. It helps.

The noise-cancelling earplug earbuds showed up today. I have to say that I'm disappointed because my $6 Kmart-purchased Sony clip-over-the-ear headphones deliver better music quality. But maybe the new earbuds will actually block loud conversations while I'm working out? I didn't hear any disco music at the gym today. So much for Disco Fridays. Meanwhile I'm trying to process all the evil in the world and it seems overwhelming. Just like all the little things building up until life seems insurmountable. Is that what happens to people? They just crack, they give up and demons slip in, whispering terrible thoughts. Is this what drives our need for religion? Once I had thought it was to offer solace for natural disasters and other calamities, never taking into account that people themselves are a source of such terrible things. Ancients blamed feuding and fickle gods. I used to think demons were just romantic mythology. I'm not so sure anymore because I can't explain what people do to each other. I don't understand it, and I have to step back. And breathe.

Friday Leg Workout
(6.95 miles cardio; 11,160 lbs moved)

 Exercise Name

1RM

Lifting Logs

Elliptical Training

Calorie :   145 CAL
Distance: 3.78 mile
Speed :    7.54 mph
Duration : 00:30:06

Smith Machine Squat

210

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 150x12
Set 6 : 100x15

Elliptical Training

Calorie :   279 CAL
Distance: 3.17 mile
Duration : 00:30:05

GHRs

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

TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

Plank

Set 1 : 00:01:01

Dive Bomber Pushup

20

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

One Leg Bodyweight Squat

145.67

Set 1 : 115x8

When To Back Off

It started when I burnt my tongue on a steaming bowl of New England clam chowder last Sunday. My tongue is still tender and it's been four days. But now, not only is the roof of my mouth sore around my teeth, but my ear hurts and there's a pain radiating up into the lower sinus cavity under my eye. I suspect cold sores. I seem to be prone to the blisters children get inside their mouths, except I'm damn near 55 years old. I've had chicken pox. I've had shingles. This is worse. I suspect I'm taxing my immune system beyond it's ability to recuperate so I need to back off. But that's really hard for someone as compulsive and obsessive as I am.

Even when I'm tired, I have a had time holding back. Today I get to the gym and I feel weary, but it's not in my nature to coast through a workout: I'm all or nothing. I also didn't really get a chance to eat more than a mouthful of oatmeal this morning before having to get my son in the car. Twelve minutes into my warm-up cardio, my stomach is rumbling noisily. Still, I manage a respectable mileage and after a quick stretch, I find to my delight, the Smith is free. Because I already know I'm tired, I cut my sets on my Leg Workout, and only do 5 sets of Smith Squats, 3 sets of Smith SLDLs (mostly as a warm up) and 5 sets of Smith One-Leg Split Squats. But I up the weight on the last exercise, and it's a grind to get it done. I should up the weight on the Smith SLDLs because there's really no point to them when they're so light. Still, I have a hard time dropping them altogether from my routine. My elbow doesn't bother me with 100 lbs, but I don't want to chance it at a higher weight.

I hold off on the GHRs until after the 2nd leg of cardio because falling on my face isn't any fun. I choose a different program each time I get on the Precor elliptical. Today is Intervals. Yesterday was Performance Program #3. I can't do that on the Cross-trainer because that machine so hard on my ankles just on the manual setting that I fear anything harder will cause more serious joint issues.

When I'm done, I do a Modified Mat Stretch with a few Pistol Squats and a lot of stretching. No plank, no dive bomber push ups today. I see some regulars, but others have been MIA for weeks now, like the Mayor. B complains that everything hurts. M spends more time chatting with newly rejoined old timers than actually working out. But out of all the retired and middle-age men at the gym, he's probably in the best shape. Some of the newly returned are thinner, like they've been sick. One older fellow is using a walker he previously never needed. Many women are larger than before they left. Perhaps the threat of a sub-Saharan summer has them scared.

Yesterday's Arm Day Selfie

It's wonderfully sunny as I leave the gym, and the sump seems to be working because I can hear the furnace when I walk in my front door. Tonight is going to be bitter but temperatures should be moderate next week. Which is fine, except for the forecast of snow and sleet Sunday night into Monday morning. Which means there will probably be a 2-hr school delay. The school has already scheduled classes for the first two days of Spring break to make up for Snow Days. Winter's not over yet. Maybe I should cut back to just 5 miles a day. Mentally, that's going to be so hard. Also, I worry that my body is so acclimatized to this that I'll have to cut my food intake in half to compensate. Or maybe I should just lift more weights? Naw, I'm very happy that my elbows, shoulders and wrists aren't bothering me. Just got to lift smarter, not necessarily heavier.

Friday Cardio and Leg Day Workout
(total mileage = 6.58; 20,055 lbs moved)

Cross Trainer

Calorie :   150 CAL
Distance: 3.88 mile
Speed :    7.72 mph
Duration : 00:30:10

Smith Machine Squat

210

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 150x12

Smith Machine Stiff Legged Deadlift

140

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12

Smith Machine Single Leg Split Squat

112

Set 1 : 30x12
Set 2 : 70x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12

Elliptical Training

Calorie :   310 CAL
Distance: 2.7 mile
Duration : 00:30:08

Glute Ham Raises

Set 1 : 115x12
Set 2 : 115x12
Set 3 : 115x12

Seated Flat Bench Leg Pull In

Set 1 : 100 Lap/Rep

 TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

One Leg Bodyweight Squat

134.17

Set 1 : 115x5