Flying Solo

Sometimes I think of myself as the solitary monk in those old cheesy kung fu flicks, toiling endlessly for years with the same mind-numbing routine, only to emerge a kick-ass fighter. Yeah, right. In my dreams, I hear you snicker. Hey, whatever it takes to get you through the routine, right? My routines are dull, dull, dull and there's not a lot of variety, but I seem to get a good response from it so I only change things when necessary, and that's usually due to injury. This morning I remembered how much I hate cardio as I struggled to keep a reasonable pace on the elliptical. For the first 10 minutes I kept wishing the session was already over because my right knee was throbbing, my quads were burning and my hamstrings felt stiff. I got lost in the music and the next thing I know, 15 minutes have passed and I'm able to kick up into a faster pace. When I get off the Precor, my knee no longer hurts and I feel pretty damn good. It's the routine.

B is chatting with Loud Mouth at one of the cable stations and I walk completely around them to get to the Seated Cable Rows. I already feel as if I spend way too much time at the gym as it is with my limited routine and if I were to actually chat with everyone, I'd be there until well into the afternoon. As it is, I feel guilty about only performing 2-3 different exercises per body part. Major muscle groups like chest and back constitute the bulk of my workout, so I don't see the need to overstress the smaller, weaker muscles like biceps and triceps. I only bench press for chest, front delts and arms. That's only one exercise but it's a compound exercise, utilizing a good portion of the body. When I bench, my body goes rigid which involves the body core (abs) and stabilizers such as legs, side abdominals, and even lats (back).

Back is a different story. Since I can't do pull ups lately without seriously compromising my elbows and forearms, I've resorted to doing an assortment of rowing exercises such as Seated Cable Row, Reverse Grip BB Row, and Pendlay BB Row. Today is Back and Biceps Day which means a lot of rowing and a few painful sets of curls at the end.

Today's Back and Biceps Workout:
35 min hill#6 cardio = 4.02 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
Cage Stretch & Kicks
Reverse Grip BB Rows: 15 @ 100 lbs / 6 x 12 @ 105 lbs
My hands feel okay today so I figure if I can sets of 15 then I'll up the weight to the last BB in the rack (110 lbs)...
Pendlay BB Rows: 6 x 12 @ 65 lbs
Again, these don't feel awfully heavy while I'm doing them, but damn it feels good to stand up straight after each set and I discover that I'm actually breathing hard. I read an article that suggests going heavier with fewer reps such as 5 x 5. It's a thought, but again, I'm stuck with not being able to lift the 70 lb barbell off the top of the rack.
Lower Back Extensions: 2 x 25 @ 97.5 lbs
Ab Crunch Station: 100
Flat Bench Twisting Sit Ups: 125
Torso Twist Machine: 2 x 25 @ 50 lbs
BB Curls: 6 x 12-15 @ 50 lbs
I know I said I was going to drop the weight back to 45 but I couldn't resist doing a set at 50, and since it didn't hurt that bad, I figured I'd just do the rest of my sets at 50. I'm so stubborn. I stretch my forearms between every set but that doesn't offer much relief, as if I've stretched as far as I can go.
Reverse Grip BB Curls: 4 x 20 @ 40 lbs
Mat Stretch: I added a back leg flex to the vertical splits today. Didn't feel too bad although the horizontal splits are still inches away from perfectly flat against the mat. Getting there though.

I see Ranger Rick and Skinny Blonde as well as M, The Mayor, PJ Pants, Ollie, Skinny Mustache and even R is here early. I wonder if Amazing Stretch and his pal Curly Cap will come back or if they've joined the CrossFit box down the street in the basement of Doc's Nutrition, a supplement specialty shop. People seem to cycle through dependent on their work schedules. It's only the seniors and Stay At Home moms (like me) who make it to the gym consistently.

I have the Mats mostly to myself so I'm happy. I don't mean to take up so much room, but that's hard to do with splits. There are a lot of college and high school kids here now. M, B and R are gone. R and others have said that there's no reason to spend more than an hour or so in the gym lifting weights, unless you're doing something else. Like cardio. How about cardio AND stretching. When people discuss their routines, they seem to reserve separate days for cardio, stretching and lifting, but I can't because I think it's detrimental to the exercise process and leads to extreme soreness, stiffness and injury. I see that most people don't even stretch, and if/when they do, it's very limited. Some people might be embarrassed, but really, most people aren't that interesting to watch, so no one really watches. Or wants to be caught watching. Except perhaps for creepy PJ Pants.

The scale reads 111.0 lbs which is better than yesterday. Dropping two pounds overnight is consistent with excess water from the high-sodium weekend. But I'm slowly getting myself back to a sensible weight. There's several reasons I fly solo, the predominant being that I don't have the time or patience to wait for someone else to take their turn, and I haven't met anyone with the same sense of endurance, someone who can come 5 days a week and knock out cardio and weights. People have different priorities and exercise is not high on a lot of lists. It's a treat for when they can get away, or a drudgery they impose on themselves because they know they should.

July 2012 (kinda scrawny)                                                          June 2013 (not scrawny)

I realize that most people not only don't have the time to perform a routine like mine, but also don't seem to have the focus or stamina either. There's a constant need for novelty and/or feedback. Women meet for classes so they can socialize while feeling as if they've accomplished something. But they need the guise of a class in order to achieve this. We're in the Age of Instant Gratification and exercise routines are anything but instantly gratifying, unless you count self-imposed quotas for mileage and poundage. But I'm in it for the long haul. Heck, I just spent a year trying to put muscle on my back and when I compare photos from 2012 to recent ones, I can actually see the changes. Now that's gratifying! 

It's Raining and I'm a Wreck

I don't usually fret about the weather unless there's ice on the road, and this being June, well, it's a temperate 64°F today. Perhaps it's because I kept waking up last night, listening to torrents of rain falling through the trees, off the roof and thankfully, into the drainage pipes that lead to the lake. The only pleasantry was the intermittent pale green flashes of light on the bedroom window. Lightning bugs had alighted on the slightly ajar window and were signalling each other. The screen kept them outside, and the white curtains made the glowing spots soft and eery. No, I don't usually fret about the weather except that today my son is off on a school trip to the Norwalk Maritime Aquarium and it's the first field trip he's ever gone on without me. I had the option of driving down solo to meet the school kids there, but distance driving is not my forté. I know some of the chaperoning parents and they have my cell number, but still. It's hard to let go sometimes.

Perhaps the week is catching up with me, or my workouts, but today I felt positively drained by the time I got on the Precor. Mechanically I set the elliptical for Interval program #8, the one I like least. It was a struggle to keep moving. Halfway through the session I could feel a slight burn in my quads and my leg biceps were slow to warm up. But I'm stubborn. I don't give up. I just keep pushing. By the last 5 minutes, my body had eased into a pace relaxed enough (195 Strides Per Minute) to gather my second wind and finish strong at 240 SPM. It felt good to be done, and I spent a few moments catching my breath and gulping water.

Seated Cable Rows are always fun and I do my new routine which includes a slightly lower weight, and two drop sets. The Reverse Grip BB Rows aren't as much fun, especially when my pinky goes numb during the last reps of each set. Someone is using the 50 lb barbell to curl so I'm resigned to upping my weight before I think I'm ready. Instead, I find that the 60 lb BB feels fine. I hate doing Pendlay Rows, especially since each set requires the barbell to be placed back on the floor. It's such a relief to stand up straight after each set! Pride makes me grab the 50 lb BB to do Bicep Curls, and it doesn't hurt my elbows too much, although I make time after each set to stretch both forearms against a post. It seems to help.

I don't see a lot of regulars but I'm not looking too hard. The Mayor and Nixon, Fish Guy and his latest girlfriend, Ranger Rick looking forlorn because the tall, skinny blonde woman isn't here today, a few new faces, a few really old and haggard faces. ZZ shows up later. The Mayor's gone but Nixon seems to be doing a whole body day, shoulder presses, dead lifts, squats. I can never figure out anyone's routine, not that I'm really trying. Then I see Nixon doing Face Pulls. Looks like it's a fad that's caught on with everyone!

Mo shows up late too. As does R. I chat briefly with Mo about how hard it is to let go when your kid is an only child. Her son, also an only child, is an adult now with kids of his own. I wave at Fish Guy and he's happy. I'd noticed his girl staring at me when I was doing BB rows. I wave Hi and Bye at R too but he's in the middle of press downs so I don't really expect him to respond. At the edge of my vision I note V peddling on the reclining bike but I don't acknowledge him. He's been so unpleasant to deal with that I just don't want to encourage any interaction while I'm at the gym.

The scale reads 109.0 lbs and I'm good with that. Other than the slight bags under my eyes, I don't look too puffy even though I'm starving and still a wreck. But I'm a much calmer wreck now.

Today's 2nd Pull Day Workout (Back and Biceps)
35 min intervals #8 = 4.57 miles Yippeee!

Arnold doing Pendlay BB Rows

Seated Cable Rows: 12 @ 45 lbs / 12 @ 90 / 10 @ 105 / 8 @ 120 / 3 x 6 @ 127.5 lbs / 12 @ 112.5 / 12 @ 97.5 lbs
Cage Stretch & Kicks
Reverse Grip BB Rows: 15 @ 100 lbs / 6 x 12 @ 105 lbs
Pendlay BB Rows: 3 x 12 @ 60 lbs (+10 from last time) 
Lower Back Extensions: 2 x 25 @ 97.5 lbs
Ab Crunch Station: 100
BB Curls: 6 x 12 @ 50 lbs (+5 from last time)
Reverse Grip BB Curls: 4 x 20 @ 40 lbs
Lower Back Extensions (again): 2 x 25 @ 97.5 lbs
Mat Stretch: still working on those splits... the last few inches are the hardest!

Pull Day Variations

In spite of the welcome temperature drop into the 50s at night (great for sleeping with blankets and open windows), I felt tired this morning and couldn't quit get my act together. I trailed one car down our local road who made me crazy because she hit the brakes for every vague curve in the road. I ditched her on the main road, only to be stuck behind an oversized construction vehicle and its entourage of brake-happy sedans. "Today's going to suck," I think to myself as I pull into a fairly crowded parking lot. I cringe while approaching the locker room as a chorus of cackling erupts, but to my surprise, there are very few women by the lockers. Instead, they're in line at the stalls before their morning Body Pump class. Whew! Dodged that bullet!

Cardio was definitely harder today although I did punch in the slightly steeper hill #5. I made quota and got a bit sweaty, but something's changed. I'm no longer drenched after 30 minutes and I miss it. Oh well. Tomorrow's Leg Day and double cardio sessions always leave me sated. I head towards the Seated Cable Rows when I'm intercepted by V. Ugh. I wave but his mouth is still moving so I have to pull an ear piece out and he's talking about sand and lake, going on and on. I say, only half understanding what he's saying, that we're not around this Saturday. He keeps talking and I'm forced to pull out both headphones because I have no idea what he's talking about, and he's blocking the stairs and won't let me pass. "No no, we got sand for the lake already and got rid of a hornet's nest and..." and I shrug at him because honest to god, what the hell is he going on about and why is he telling me? "Oh, I just thought I'd tell you some good news," is the last thing I hear before I get so annoyed that I can't help but blurt out, "I'm working out. I don't want to talk to you." I think half the regular guys hear me because a few heads swivel in my direction. Now I'm really in a foul mood.

Today's Pull Day Workout Variation:
35 min cardio = 4.07 Yippeee!
Seated Cable Rows: 15 @ 45 lbs (warm up) / 12 @ 90 / 10 @ 105 / 8 @ 120 / 3 x 6 @ 127.5 lbs / 12 @ 112.5 / 15 @ 97.5 lbs
This feels much better, especially the heavy sets, so I'll do this for a few weeks and work my way back up to the 135 lb stack.
Cage Stretch & Kicks (kicks felt kind of stiff today)
Reverse Grip Bent-Over BB Rows: 15 @ 100 lbs / 6 x 15-12 @ 105 lbs
I start off doing 15 reps but quickly realize that my hands only start to fail at the 12th rep so I drop down to 12-rep sets after the first two sets.
Pendlay BB Rows [I had to look this up after seeing it on someone else's workout log. DBs seem too risky (because I'm the only one I know who can throw my upper back out of alignment doing DB Presses) so I use a light BB to introduce myself to the movement.] 3 x 12 @ 50 lbs
My back was really a bit tired after doing just a few sets but I'm happy and it hasn't messed up my elbows either.
Lower Back Extension: 2 x 25 @ 50 lbs
Flat Bench Twisting Sit Ups: 125
Lower Ab Kick Outs: 100
BB Curls: 6 x 16 @ 45 lbs (nope, not a typo. 16 reps because that was as many as I could do per set)
My left elbow does twinge during the curls and I stretch my forearms between each set by placing my arms out in front of me, palms up, fingers down and pressing my palms against a wall, keeping my palms perpendicular to my arms, parallel to my body.
Reverse Grip BB Curls: 4 x 20 @ 40 lbs
Mat Stretch (better today than yesterday but the horizontal still needs so much work)

I'm so focused on moving from station to station that I almost walk right into R. I think my head comes to somewhere near his navel. Luckily I look up at the last minute and wave Hi. He waves back. Only he's got a vague smile of sorts, and I know I don't. Because I have to think about smiling unless I'm completely done with my workout. Otherwise the look on my face is probably more akin to a frown. Unless I'm singing to myself. Lady Gaga's Bad Romance is in my ears and on my lips when I run into Mo. She's rushing to get a quick workout in before she's got to run a friend off to a doctor's appointment. I don't even see B today but I'm fairly certain she was here.

The scale reads 110.6 lbs. I'm okay with it because I'm thinking "thankgod it's not 112". While I'm dressing, Bt comes in looking unhappy. She's a big gal with big hair and a full face of make-up. "What's the matter?" I ask her. She tells me she has a heel spur. Ouch! Her doc recommends lots of stretching so she's off to exercise and stretch, something she's never done before. I give her a few tips on stretching which I hope will help. Don't stretch before working out because your muscles are cold and more prone to injury. Do some light cardio first to warm up before doing any stretching. Start off light and gentle. No bouncing! Her doc tells her to press her foot up against a wall to stretch the calf. I tell her she can do heel dips as well on the stairs. But again, no bouncing!

Final position for Face Pull

Yesterday while I was doing Tricep Press Downs I noted that ZZ was at a station close by doing Face Pulls. Until two weeks ago, I had no idea what those were or that they even existed but I've since seen them listed on at least two other work out logs. I'm intrigued by them but concerned that like dumbbell presses and dumbbell rows, I'll manage to knot up my back because I've knocked a chiclet out of alignment. I've done it so many times before that's its just not funny. But that would also mean actually speaking to ZZ. Something I'm not sure I want to do. Hell, I've spoken to R over a half dozen times and I still have trouble saying Hi to him. I don't even say Hi to M any more. Maybe I'm just too weird. I'm definitely not friendly.