Bench Hogs

This is not a storage table

I wrote a post here about Bench Hogs, i.e., people who leave all their junk on a bench and then go use other equipment.

 I went to paste in the HTML trailer link to Suicide Squad which my son and I will be seeing tomorrow, and everything just deleted. I"m so pissed off... It took me about two hours to write this post and now it's suddenly gone. Aaarg!

Now I'm going to make dinner.


Here's my Push Day workout:

15 min warm up
Elliptical
1.72 miles
72 cal
6.84 avg spd

HGPU 31
PU 100
CR 3 X 50
Bird Dog planks
2 X 60 sec

Smith Flat Bench
15 X 30 lbs (bar)
12 X 80, 100, 120
25 X 90 lbs

Smith Inclined Bench
15 X 30 lbs (bar)
12 X 50, 70
12 X 80 X 3
25 X 50 lbs

DB Lat S/S w Rev Inc Fly
3 X 20 X 12/20 reps

Rip skulls
12 X 30, 35, 40,
10 X 45
12 X 40 barely

30 min Precor
Prgm3
298 cal
2.62 miles

HGPU 31

Knee-Ins 50

DB Flyes
12 X 10, 15, 20

The Killer Heat

The pool last night was eerily quiet. Our swim class was minus one member, and the air conditioning unit wasn't quite working properly. The water seemed fine though. Which is good, considering how much of it I drank. Unintentionally, I assure you. I'm having trouble coordinating my stroke with taking a breath in freestyle. Well, that's one of the reasons I'm in an Adult Beginner class! Being in the pool for 45 minutes is having a softening effect on my skin. Or maybe it's the ungodly high humidity and tropical temps. My skin, unlike the rest of me, loves this weather. It's not dry, flaky or feeling two-sizes-too-tight. Somewhere in my genetics, I have ancestors from equatorial climates. Ugh. The rest of me hates it. I'd much rather be shoveling snow. Seriously. Although the mosquitoes haven't been horrible lately, but that might be because I slather myself with tea tree oil products, or lemon eucalyptus oil when I go out.

The gym is crowded this morning but quickly empties out as the day moves on. I get my warm up done and then brace myself for whacking the machine. I'm drenched by the Intermediate rounds. My determination to push through is fueled by the thought that I'm improving my cardio endurance. Yep, gotta run long and fast to outpace the zombies.

My left inside elbow is feeling strained. The knuckles of that hand sting a little. I've got to tape my pointer fingers better because some how they're getting bruised, either by my own hands, or the edges of the punch pads on the machine. I'm exhausted when I'm done, but I know better. I'm not really done yet. There's still 30 min on the elliptical, and then, as many hammer grip pull ups as I can muster. Oh boy!

I finally remember that I don't like the leather Asics I have on because they really suck when I do cardio, rubbing and pinching the sides of my feet. The Rykas are better. I take a long time at the Stretch Cage because I'm actually a bit stiff, and I don't want to injure myself. While I'm standing there, a guy I've seen around asks me if he can get a stretch in. I'm not even sure if I said okay. I just stepped aside and looked at the torso twist machine. He hangs from the roof cage rungs and that's it. Earlier I'd seen him on the Assisted Pull Up machine so I'm not impressed. But I'm hard to impress. Seriously, I don't know what this guy was thinking... but now I think even less of him. Yep.

My son has a sleep-over play date later. I'm not sure when I have to stop calling these things "play dates" but I suspect it'll be soon. Meanwhile, I'm debating whether we'll see The Suicide Squad or Sausage Party next Tuesday for our movie day. The latter got a surprisingly good review from the NY Times. Click here for the link to read the review. The only bummer is that it's a Sony Pictures release, and Sony doesn't allow theaters to provide discount tickets... but it might be worth the matinee price.



Friday Workout

10 min warm up Elliptical
97 cal
0.86 miles

15 rounds Nexersys

30 min Precor
283 cal
2.52 miles

HGPU 33! Wahoo! 

5 rounds Beginner (warm up) 

5 rounds Intermediate (crazy rounds) 

5 rounds Advance (better than I expected) 

Functional Muscle

While I'm doing my 15 minute warm up on the Cross-trainer, I watch a smattering of people moving lifelessly through endless reps and sets on Cybex machines. I call that section of the gym "machine city" because that's what it is. I don't do anything there anymore with the exception of hammer grip pull ups because the Stretch Cage is next to the new Torso rotation machine. I don't understand why people perform exercises they don't understand, and without any hope of achieving any semblance of reasonable goals. But that's me. I'm notorious for not following directions. Not that I can't. I'll do it once. And then figure out whether it's working for me, and how I can improve my experience by making a few "adjustments". (I confess have this same "problem" with recipes. I'm always tweaking them based on what ingredients I have, and how I happen to feel at the moment.) So you might think consistency would be a major problem. And no one progresses if they're inconsistent, right?

I feel that I put in 110% every time I go. Even if I don't "feel like" it, because to do otherwise is just a waste of gym time. I absolutely can't say that for the majority of people I see at my gym. The results are that I look like I work out. To the point where people I know just assume that I must be doing a lot more than I actually do. I run into B today and she asks me whether I'm still doing martial arts, and I look at her like What? Because I don't do anything except whack that Nexersys machine in the corner. But she's so certain that I must be doing something else that she asks me if I'm sure. If I'm sure? Seriously? I'm middle-aged, but I'm not mentally impaired.

I love watching the Olympic athletes compete. I love watching their perfect functional muscles. I doubt if they have the time or vanity to work out just to look like they work out. There aren't too many guys here who just work their mirror muscles, but there seem to be a lot of people who flop onto the machines and think that the paltry effort they put forth is going to have an effect. I'm not really sure what they're expecting to happen. I do see one older fellow who's been MIA for several months. He seems to have dropped at least 100 lbs if not more, and I'm not exaggerating. I'm thinking he's had gastric bypass surgery. He chats happily while pedaling the elliptical. I don't think his exercise endurance has increased by any great means, hence my conclusion that he's had to rely on a surgical intervention. But I'm not criticizing because for some people, that's what it takes.

So, am I progressing? Or am I stagnating? Sometimes, especially as we age, the best we can do is to not get worse. So, while I'm not hugely strong, I'm strong enough, and I'm happy with my cardio endurance. I haven't suffered from any major injuries either. And although I'm not as light or lean as I'd like to be, I'm not unhappy with my size, weight or shape right now. It's damn good for 56. It's damn good for 46! But if I was 36, I'd be a lot more critical. Seriously. I'm happy I can pull myself up. Several times if need be. I can push more than my own body weight. And I can draw on energy reserves to power myself in spite of how I feel. Now I just have to teach my son, because he's now bigger than I am. But not stronger. Of course, he's only 11. 

Doing SLDLs at 130 lbs is still really heavy. I only get 10 reps before my form totally falls apart. But I can get reps at 130 for RG BB Rows. Different movement, different stress. Between those two movements, three sets of pull ups, and 30 minutes of Intervals on the Precor, I'm pretty wiped when I'm done. But I don't feel bad right away. I'm just hungry. I don't actually start to feel tired until hours later, when I have to get dinner on the table.  I'll probably stay up late watching the Olympics anyway. Oh well...

Wednesday Workout
(4.61 miles total cardio)

15 min X trainer
warm up
1.85 miles

HGPU 31

Knee Ins 50

Push Ups 100

Crunches 3 X 50

Bird Dog Plank 2 X 60 sec

Smith SLDL
15 X 30 lbs (bar)
12 X 80, 100, 120
10 X 130

Smith RG BB row
15 X 30 lbs (bar)
12 X 80,
15 X 100, 120, 130

HGPU 31

Seated one arm cable row
12 X 37.5
45 lbs X 12 X 3

30 min Precor elliptical
Intervals
318 cal
2.76 miles

HGPU 31

Applied Knowledge

My shoulders and upper back are the tiniest bit sore and stiff when I get to the gym this morning. Probably from sitting in front of my computer all weekend when not sitting in front of the TV watching the Olympics. I can't resist Ooohing and Aaaahing at all the super-powerful tiny gymnasts. My husband likes to watch Beach Volleyball ever since he witnessed actual games during a business trip to Canada last year. And now that I'm taking a swim class, I'm even more excited by the perfect Olympic forms in the water. I can't even come close to replicating any of this, but at least I understand "rock 'n roll" during the backstroke. Yes, I've finally learned how to do the backstroke. And now I understand "look down and keep your neck long for speed" as cameras catch the swimmers from below. It's very exciting, and my husband confesses to me that he's thinking of taking a swim class. Even though he can swim, he says he can't keep up with our son. I think he might get bored though, because I'm pretty sure he can tread water.

I'm maintaining my 15 minute warm up on the LifeFitness Cross-trainer, even though I'm paranoid that this will make me fat. At least my feet aren't numb anymore when I walk to the Stretch Cage. I've cut my mileage by approximately 2 miles per session and I wonder how my body will adapt. I'm making up those 15 minutes by adding sets to my Push routine. Now instead of an "either or" approach to flat bench and inclined bench, I do both. I only do 3 super sets for shoulders though, but Rip Skulls are a staple now. My only concern is whether to add DB Flyes or not. I'm not sure they'd really benefit me. Online sources suggest that DB Flyes increase chest volume and width, and potentially lung capacity. Hmmm. Who doesn't want a bigger chest with more room to inhale? I'll still need to think about it a bit longer though.

I'm vexed that I can't amend my workout on the fly in the FitNotes app. The gym is crowded momentarily, with all the inclined benches in use by the time I'm ready for Inclined Presses. So I move my gear over to the Breaker Inclined Benches. This means I'm using a free 45-lb Olympic bar instead of an attached 30-lb Smith bar. My routine is mostly the same, but there are differences. The bench is at a set angle and distance from the stays so it's harder. In the Smith, I can adjust the angle of the bench and move it closer or further to suit my arm length. Still, I get my sets done.

3/4 angle is usually
the most flattering

I see an older guy moving some hefty DBs. His form seems pretty decent so I wouldn't exactly call him a newbie. Just a new face. He seems perplexed by me though, because unlike the smattering of other women in the weight area, not only am I not chatty and just coming from a class, I actually have muscles. That's probably why people get out of my way, not that I'm pushy or anything. But I might actually look like I know what I'm doing. Surprise! Doing hammer grip pull ups is always what really gets them. I've seen a bunch of middle-aged guys at this gym for over 5 years who still can't do a single actual pull up. They do spend time at the assisted pull up machine, but I don't think that's doing them any favors. And I have serious doubts that they know what they're doing.

Monday Workout
(4.42 miles total cardio)

15 min X trainer
65 cal 7.32 av spd
1.83 miles

Hammer Grip Pull Ups 31

Knee ins 50

Push Ups 100

Crunches 3 X 50

Bird Dog planks
2 X 60 sec

Smith flat bench
15 X 30 lbs, 80
12 X 100, 120
25 X 90

DB Lat S/S w Bent Over Flyes
3 X 20 X 12/20 reps

Breaker Inclined Bench
45 lbs (bar only) X 20
65 X 12
75 X 12 X 3
55 X 25 reps

Rip Skulls
12 X 30, 35, 40
8 X 45 lbs (elbows!)

30 min Precor elliptical
Prgm 1
294 cal
2.59 miles

HGPU 31

Wardrobe Malfunctions

I skipped yesterday, thinking I'd actually get more work done at home. I also had the septic tank folks coming over to pump the tank and inspect the peat moss system installed by the East of Hudson Septic Repair Program some years ago. Achy joints in my hands and elbows sealed the deal. I dropped my son off at camp and returned home. I did get some work done, but lately it feels as if it takes me twice as long to do something as it used to. Maybe my computer used to be faster. Maybe I moved quicker. Or thought quicker. I'm not sure how to explain this discrepancy except that time seems to pass exponentially faster because I seem to move slower. I guess this is the theory of relativity in action for middle-age people.

I put on an odd assortment of workout clothes: lightweight mesh sports pants, an Avia tank, and an old Avia sports bra. It's a bit chilly in the gym until I warm up. I wanted to wear something that would dry quickly since kickboxing and elliptical cardio both elicit a strong sweat response, i.e., I'm drenched afterwards. The workout was great. My clothes, not so much. The sports bra needed to be readjusted and pulled down at the end of every round. That's 15 rounds of adjustment. The tank seems to look lopsided no mater what I do. Maybe it's me because humans are rarely symmetrical, and I know my left side is bigger than my right. Left trap, left bicep, left pectoral. That'll make anything look askew, but some things more than others. This tank is one of them. Sigh. I'm thinking this is going to wind up in the donation bag along with the sports bra once I wash them.

I used to love my mesh sports pants because they had pockets, and were loose and airy. Now they're a bit too loose and I have to hike them up over my hips at the end of every round. Because I've positioned the wires to my earphones behind my head (to keep them out of the way while I punch and jab), they stick to my back and either get caught there, or hang loosely down the inside of my pant leg. Ugh! What I really need are small, comfortable bluetooth earphones. No wires! But that also means I need a bluetooth iPod. Ugh! I'm not ready for that yet!

I'm actually sweaty from my 5 round Beginner warm up. Or I'm really out of shape! I did have a swim class last night and we "swam" the length of the pool learning the backstroke. I still can't tread water though. And that's the reason I signed up. Now they've emailed me to tell me I should take their new Intermediate Swim for Adults. Uh... Will they teach me to tread water? I enjoy the pool time. The teacher is great. But really, I need to learn how to tread water. I have discovered that it is much easier to swim once you relax and let the water do half the work. Tensing up makes me sink right to the bottom of the pool!

The Intermediate Rounds are okay mostly, except for the few times when the machine goes crazy and flashes commands that don't sync with the lit body map that indicate what you're suppose to do. I only blank the machine a few times today, and do better during the Advance rounds. Second wind? Perhaps. I'm torn between doing the Intervals or Performance program on the elliptical. Twinges in my glute and hamstring strongly suggest the latter because that always helps with my sciatic issues.

I have a lot of moleskin on my feet from last weekend's urban hiking. They help a lot with today's cardio, as I have yet to find the perfect "running shoe", the shoe that makes me say Aaah! when I put my foot in. I check out runningwarehouse.com upon the recommendation of a friend, but can't find any shoes in my size. I have those hard to fit "wide, small foot with tiny heel". She raved about the Saucony's her son got her. He's a track coach. She claims to have wide feet. Or as she puts it, she carries all her fat in her feet. She's a long stringy woman, the epitome of a crunchy-granola runner. Beg to differ, but if she's wearing "wide" shoes, then I have absolutely no hope.

Afterwards, I do a slow, cautious stretch. I feel a twinge in my left hip, right where I imagine the TFL lives. Stretching can do more damage than good if rushed or done haphazardly. I brace myself for hammer grip pull ups because I always expect that these are going to suck painfully. That I won't be able to pull myself up at all. But they don't. And I'm always surprised. Because although I'm tired, that part of my body that actually performs this movement isn't. I count 10 reps, then 20 reps, then 26, finally 30. Then the full extension and 31! It feels fine. I could probably've done a few more. I should've done a few more. But I was so focused on accomplishing 31 that that's all I did. Next time I have to step out of my head for a moment, and see just how many I can actually do. But only on a day like today, where there is only this one set of pull ups. Seriously.

I do most of my Mat Stretch, and then wonder if my right boob is going to fall out of the top of my sports bra when I bend over. The tank is too big. The sports bra is probably too big, but the next size down is too small, and the straps too short. Ugh! But the Mats are offset from the rest of the equipment so it'd be impossible for anyone to actually see anything unless they were standing right in front of me. When I'm done, I notice Frankenstein in the Cybex Pec-Deck staring intently. Yep, creepy. I wonder if guys even realize how creepy they can be? I'll have to ask my husband.

Friday Workout

10 min elliptical
0.83 miles

15 rounds Follow Me
Nexersys

30 min elliptical
Program 3
285 cal
2.53 miles

HGPU 31

Photos for actual stats:

5 rounds Beginner
(great warm up today!)

5 rounds Intermediate
(blanked the screen twice today; this program continues to be erratic and unpredictable — not always a bad thing)

5 rounds Advance
(always a good way to end the session!)

Melting Away Before My Eyes

One of the reasons I take selfies is to have a record of how my body is changing. It's not always for the better, though, especially as I'm well past my physical peak. That would've been in my 30s... such a long time ago! I can see my arms are getting softer, so it's not a far reach to assume that this is also happening to rest of me. It's a toss-up between whether I've just increased my fat layer, or I'm actually losing muscle. The scale doesn't tell me anything useful other than I weight more than I used to. I guess I'll have to dig out the bodyfat scale, but I'm actually a little scared of what that'll say... I know, more silliness.

I'm also not recuperating as quickly. I've never had hip soreness from walking through Manhattan, until now. I'm still sore! Rubbing Penetrex cream into the joint helps a little, and surprisingly, pedaling on the elliptical and cross-trainer don't hurt at all. Working out doesn't hurt. But walking the dog hurts as I hunch over and duck walk down the ramp, and I can't not walk the dog. I look at hip anatomy online and believe that this is a TFL injury (tensor fasciae latae) apparently common to runners. It's as good a guess as any... I'm just matching pain with a point on the anatomy chart, but it makes sense. This tiny muscle controls flexing and mild medial rotation of the thigh, something that happens as I walk and support the dog's weight. When I pedal on the elliptical, my thighs and feet are held straight and there is no pain. Apparently squats (with or without weight) are good for this. And a stretch known as sidelying clam shell. I'll have to try these and see if it brings some relief.

Still, I've cut down my cross-trainer time to just 15 minutes, and I'm worried that this alone will make me fat. Silly? Well, all fears are silly to someone else. I'm a good 3-4 lbs over the what I want to weigh. I suppose if I cut out snacks, and hard ciders, I'd be able to drop that weight in a week or two. I hope. Assuming that it's fat weight and not water weight. It's hard to tell just by looking. I feel tired today, probably because once again I'm going to sleep much too late. But unlike my son, I don't sleep in on the "off" days. The cooler temps have certainly helped me stay asleep at night so I'm not relishing the thought of a hotter, more humid weekend to come. My joints have also been achy so perhaps the constant threat of rain is affecting me? My right hand and wrist are slightly pressure-sensitive, and that affects my pull ups and push ups more than I'd like to admit. Eventually, as I warm up, the discomfort disappears. Exercise cures all!

It's a Pull Day so after my warm ups, I get to hog the Smith for SLDLs and RG BB Rows. I'm having mixed feelings about upping the weight on the latter movement. My lower back hurts if I keep my form "proper", that is with my body only slightly angled above perpendicular. It feels much better if I open the angle up. Now I can concentrate on my lats and other muscles. I think it's because I have a long body and short legs. Body proportion plays a surprisingly important role in exercise form, and safety. I've seen it detailed in photos illustrating proper squat forms so I assume the same holds true with other whole body movements. At least I got my pull ups done. At some point I'll add those 7 stray pull ups to make the count an even 100 for the day. That'll be cool.

I see a few regulars and some newbies. No one particularly interesting lately. Tomorrow I'll whack the machine because it's a shorter workout. I have to be home for the septic tank fellow to inspect and pump the tank. Yesterday, two of his compatriots came by to show me how to reset and/or turn off the alarm to the peat moss septic pump system. The ear-piercing air-raid siren kept going off during Sunday's torrential rainstorm and there was nothing we could do about it in spite of hitting the "reset" button a gazillion times. It turns out that the float that triggers the pump is too close to the float that triggers the alarm so they fixed that. Whew!

Wednesday Workout
(4.21 miles cardio)

15 min Xtrainer
1.67 miles
72 cal
6.59 av spd

HGPU 31

Knee ins 50

PU  100

CR 3 X 50.

Bird dog plank
2 X 60 sec

Smith SLDL
15 X 30 lbs
12 X 80, 100, 120
10 X 130

Smith RG BB row
15 X 30 lbs
12 X 80
15 X 100, 110, 120




HGPU 31

One-Arm Seated Cable Rows
12 X 37.5 lbs
12 X 45 X 3

Elliptical
30 min
Prgm 1
287 cal
2.54 miles

HGPU 31

Cardio Without Even Trying

We spent the weekend being tourists in NYC and had a great time, although we walked so much that I'm actually a bit sore today. Okay, so maybe averaging 6+ miles a day shouldn't really be so arduous, but my hips are stiff, and because we marched through the rain yesterday, I acquired a few bloody blisters from wet footwear. As much as I love my Keene sandals, they're not good for urban hiking in a downpour. We walked from Times Square up to the Met on Saturday, then took an uber back because weren't going to make it to the restaurant in time otherwise. Sunday was more leisurely. We walked down to the Village and back. Each trek was approximately 40 blocks, which translates into approximately 2 miles. Manhattan is the easiest place to do this type of urban hiking!

Neither my husband nor I have time to make coffee this morning before he has to leave for work and I have to drive my son to camp. My head hurts and my face feels oddly puffy. I need coffee. Starbucks has once again revamped their decor, and even with less than 3 customers, it takes an inordinately long time to get just a tall dark with room for milk. Then I pour out an inch of coffee because they never listen to you when you tell them you need room for milk.

I get to the gym feeling better now that I'm mildly caffeinated and hear some woman heaving her guts out in the bathroom. Eew! She is literally sprawled on the floor around the side of the toilet because I can see her hands and legs under the stall... There's only three stalls and luckily she's in the closest one, so I take the furthest one. I always need to use the bathroom after coffee!

I cut my time on the cross-trainer to just 15 minutes. It gets the job done — I feel sweaty enough. Today is a Push Day, and although I've been thinking about adding DB Flyes to the routine, I haven't actually done it. I'm not sure there's a benefit to this movement. I know that I can actually hurt my shoulders and where my biceps originate, so there's a downside. Instead, I stick to my standard Push Day exercises. I cut back on the weight for the Rip Skulls at the end because there's no reason to do a weight that's going to aggravate one's elbows.

Tomorrow I'm taking my son to the movies... I can use the rest.

Monday Workout
(4.45 miles cardio)

15 min Xtrainer
69 cal
1.87 miles
7.48 av spd

HGPU 31

Knee In 50

Push ups 100

Crunches 3x50

Bird Dog Planks
2 X 60 sec

Smith flat bench
15x30
12 X 80, 100, 120
25 X 90

Smith incline bench
15 X 30, 50
12 X 70
3 X 12 X 80

DB Lat s/s Rev Incl Flye
20 X 3 X 12/20

Rip Skulls
12 X 30
3 X 12 X 40
Elliptical
30 min
Prgm 3
292 cal
2.58 miles

HGPU 31