Food Intolerance Consequences

I had a serious fear of going to bed last night, mostly because I felt as if I were suffocating and the thought of lying prone only heightened the dread. This feeling of unease had been steadily growing all afternoon and it took me several hours to pinpoint the exact nature of its cause. Once I'd figured out the odd and unlikely cause, the remedy was severe but immediately effective.

I'd noticed since late afternoon that I couldn't inhale deeply. As day morphed into night, my breathing became even more shallow. Standing was better than sitting, but I've always had some issues with sitting too long as it compresses my organs and forces them upward into my diaphragm, leaving less room to expand my lungs. Remember, I've got some sort of weird compression issue with my blood vessels and nerves and can't wear tight or restrictive clothing. No belts or turtlenecks for me! 

Because the flu is making a resurgence with the more serious H3N2 virus and I've heard about several bouts of flu-associated bronchitis, my first thought was dire: I've developed some awful respiratory infection. Of course, that's just alarmist thought since I had no respiratory symptoms other than my inability to draw a deep satisfying breath. And then I remembered when I first noticed this discomfort: right after lunch with my girlfriend. We were celebrating her birthday at the British tea shop and it's also Hudson Valley Restaurant Week so there are special menus at all the participating eateries. 

The menu included a choice of appetizer, main and a dessert. I ordered the avocado toast because the addition of feta cheese, fresh mint, and chili oil sounded intriguing. I took one bite and suddenly thought to ask what sort of bread the toast was made from. The server didn't know and had to check, eventually bringing out a loaf of commercial Arnold 11-grain bread. Uh oh. Does it have sunflower seeds in it? Of course it does, as do most "healthy" multi-grain breads. I had avoided the Vegetable Pate on the menu because it was made of ground sunflower seeds. But I'd forgotten to ask about the bread and it wasn't until I'd eaten a very small piece of the extremely chewy and nicely-textured toast that I'd thought about it at all. 

None of us thought I'd eaten enough to cause a reaction and we proceeded with lunch. The tea shop brought me another avocado toast but made with Martin's potato bread. I've eaten that before without consequences. Then I had Shepherd's pie followed by a figgy steamed pudding, which tasted like a syrupy spongecake topped with marmalade. 

There are only a few things I can't eat, not due to allergies which are a histamine reaction and can be life-threatening, but to intolerances, which are best described as lacking certain enzymes to make certain foods digestible. Hence, lactose-intolerance. I have that. But I also can't eat sunflower seeds, hazelnuts (includes coffee flavorings!) or Brazil nuts. It's not the tree nut category as I can eat almonds, pistachios, walnuts, pecans, macadamias, and peanuts. I'm not sure what the first three have in common other than the fact they give me a horrible stomach ache. 

Yesterday, I didn't have a horrible stomach ache, just the feeling that I'd eaten too much. In most people, this feeling dissipates as time and digestion progress. Not for me. Instead, the feeling got worse, as if all peristaltic movement had stalled. In hindsight, it probably did. I felt so full that I wasn't thirsty or hungry, but I also didn't have that nasty "burp up your food" reaction that occurs when you've grossly over-indulged or eaten too fast and the lower esophageal sphincter isn't able to close properly. 

I was down to tiny shallow breaths when I decided that the only reasonable course of action was to remove the food. I drank a few sips of water (to adequately dilute whatever's been brewing) and then lunch came up extremely quickly. After close to 9 hours there shouldn't be that much in the stomach, but for me time had stopped, stalled in the digestive tract. The food was being digested, but it wasn't passing through to the duodenum. And no, I don't have any blockages that would explain this. I'm very regular in my middle age. 

My best guess is that the one or two sunflower seeds I inadvertently ate caused a nasty inflammatory reaction that temporarily closed off the passage. Maybe a spasm in the pyloric sphincter? Honestly, I'm not going to see a gastroenterologist to find out either. What I am going to do is be much more aware of what I'm eating when I'm not the person preparing the food. 

However, before all this melodrama, I did have a decent Pull Day workout. I was even able to find the thinner single handle to use for Seated One-Arm Cable Rows, although I am still disappointed that I seem to have lost strength in the Lat Pull Downs. I might have to rethink my approach to that exercise. 

Busy Tuesday Pull

30 min elliptical + 5 cd
Program 2
Calories 327
Miles 2.91
HR 161-198 (87)

Push Ups 50
Crunches 30/30
Bicycles 50
Horizontal Scissors 50

Lat Pull Downs close-grip
85lbs x 12
100 x 10
115 x 7+1, 5+1/2+1/2, 6
100 x 12

Smith RDLs
Bar (30) x 15
80 x 12
100 x 12
120 x 12, 12, 12

Smith RG BB Row
80lbs x 25 reps x 3 sets

Seated 1-Arm Cable Rows
(Thinner handle grip)
30lbs x 12
40 x 12
50 x 10, 8, 8

RG BB Curls
35lbs x 25 reps x 3 sets

Quick Mat Stretch

Rethinking the Blood Work Numbers

My doctor isn't worried about my elevated cholesterol since it's actually lower than last year, and it's only high because both my HDLs and LDLs are high. But not high enough to warrant any concern. However, a lot of new studies on cholesterol levels seem to indicate that perhaps less is better. Granted, these studies were all conducted on people already in the care of cardiologists due to cardiac events or the likely threat of one. And granted, a lot of these studies seem geared towards taking the stigma off of statin use, what with all the talk of rhabdomyolysis and/or liver toxicity.

So, I probably shouldn't be worried that my HDLs are greater than 70 mg/dL and my LDLs are 120. The lab key states that LDLs should be under 130. The first studies I read about suggested that critically dangerous levels were over 100 and optimal levels are below 80. 60 mg/dL is optimal. So, really I should cut my LDL level in half. A different study indicates that high HDLs are no longer considered protective and mine are high because anything over 60 is high. Uh oh... My doc did ask me if high cholesterol was an issue in my family, and it hasn't been. Only high blood pressure, as there have been several stroke-related deaths on my mother's side. I worry about aneurysms too.

from dicardiology.com guidelines 2018

Well, at least my tricglycerides are low! I find that reassuring as high triglycerides are linked to arteriosclerosis and pancreatitis. Since I'm an older adult, I can't take these physiological changes too lightly. I credit regular vigorous exercise for mostly keeping my weight reasonable and lowering my blood pressure. It's probably not been so good for my IOPs so I've had to make modifications by maintaining the cardio and dropping the weightlifting intensity.

ca 1987

Sure, older adults aren't going to make "awesome gym gains" but it's a fallacy that we can't maintain decent muscle mass, although admittedly, it takes a lot of work. (Recently I found a few photos of me when I was in my late 20s. Yeah, I had a bit of muscle then too and I was a lot slimmer. But damn if my arms aren't a lot bigger now, and not just because I'm heavier overall. I actually don't think I could do any pull-ups back then either!) 

I'm not one to do drastic things, so in a bid to lower my cholesterol levels, I'm going back to eating oatmeal and cutting back on butter. I'm already missing the luscious mouthfeel of full fat yogurt and buttermilk. Fiber supplements such as Metamucil aren't on my menu, but I'm not against adding it. I'm also going to make a conscious effort to reduce my red meat consumption, although truthfully, we eat mostly chicken and ground turkey. This weekend was the exception since I'd baked a corned beef brisket for Sunday supper, accompanied by cabbage sauteed in butter. It was St. Patrick's Day after all!

Today is a routine Push Monday that starts with HIIT cardio and ends with V-bar tricep pressdowns. I can't help but look down while I'm grappling with the cable, and I can see the outline of the lateral head popping out from my arm. I've never been good at figuring out which head is which, so luckily I discovered an awesome photo which clearly details which is what. I'd done Rip Skulls prior to the V-bar and my right elbow isn't happy with me. I blame the fact I went over the self-imposed 20 rep limit on today's hammer grip pull-ups.

Later, I speak to B in the locker room and ask about last Friday's melodrama. Apparently the fellow I call Ballet had been noted for being "a bit off," as in talking to himself and staring inappropriately. B told me that some of the regular guys had warned her just that morning that they thought he was so weird that "one of these days he's just gonna lose it." And that was the day. I'm glad I keep to myself!

Monday Post St Pat’s

Norwegian 4x4
5 min w/u (4 min on / 3 min off) x 4
5, 9, 12, 16, 19, 23, 26, 30, 33
Calories 285
Miles 2.64
HR 143-192 (115)

Cage Stretch
HGPU 24 (right elbow)

Push Ups 50
Crunches 30/40
Scissors 50
Bicycles 50
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Smith Inclined Press
(60degree)
Bar (30) x 15
50 x 12
70 x 12
(right elbow/shoulder)
90 x 12, 12,12
65 x 25

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

Rip Skulls
(Happy with 8+) elbows
40 lbs x 12, 12, 12

V-bar Triceps Press Down
20lbs x 12
30 x 12
40 x 10
45 x 9
40 x 9
30 x 13

Mat Stretch

Ides of March Workout

Shakespeare immortalized the Ides of March in the tragedy, Julius Caesar. It's not an especially ominous day, unless you're a Roman who has declared himself emperor to an elected senate. Today is unseasonably warm, peaking at 60F with brilliant sunlight glinting off the remnants of snowbanks. Perfect day to do a Cardio Workout. Because of the melting snow, most trails and walkways are wet and muddy. Everyone is still indoors. 

I repeat last week's routine, starting with the Norwegian 4 x 4 HIIT cardio and intersperse hammer grip pull-ups between all my cardio events. Today I manage to get on the Step Mill. Even though the gym is warm, I don't really start to perspire until I'm two thirds through the 15-minute session. Maybe I should increase the time to 20 minutes next time? While I'm up there, blissfully plugged into my tunes, I'm suddenly aware of loud angry voices.

Ballet Dancer is having a screaming match with a big overweight Viking. Gym Owner, who is in the middle of training a client, has to step in to separate the two men. Ballet Dancer continues to yell, and posture. He arches his chest up which brings his arms out like a gunslinger. Fat Viking's buddy has walked his friend off to another corner of the gym. Meanwhile, Ballet Dancer continues to yell and posture, and finally stalks off to the locker room to retrieve all his stuff. Eventually, he leaves. Later I learn that he's canceled his membership and won't be returning. I'd never thought of Ballet as a hothead, but I guess you just can never tell about people just by looking at them. 

After the Step Mill, I do pull-ups and then spend a few minutes on the Octane. Everything is great, except I'm plagued by numbness and tingling in the forefoot of both feet. Eventually, the discomfort dissipates. I'm also suffering the repercussions from yesterday's indulgent meal. Too much salt and fat. And a big glass of afternoon wine left me sleepy last evening and feeling less than enthusiastic today. Maybe I should increase my Vitamin B12? 

Symptoms of Vitamin B12 deficiency are listed as (from WebMD): 

New research, reported in Futurity.org, suggests that this micronutrient might be essential for priming the immune system against common fatal pathogens: Pseudomonas aeruginosa (P. aeruginosa) and Enterococcus faecalis.

Vitamin B12 is relatively easy to acquire (unless you're vegan) since it occurs in common foods such as fish, meat, poultry, eggs, and milk. However, as you age, your stomach produces less stomach acid which makes extracting natural B12 from protein sources much more difficult. B12 in pill form does not require strong stomach acids for proper absorption. I already know I have a sensitive stomach that doesn't produce a lot of acid. It's one of the reasons I take a 100 mcg B12 pill every day. When I feel really tired, I'll take two but spaced apart by several hours and at least a meal or two.

A sports chiropractor once recommended that I supplement with HCl (hydrochloric acid) tablets to aid my digestion but I declined. Perhaps I should've listened... An article from Livestrong.com states that HCl not only aids in the actual food breakdown and activates other stomach enzymes, but also kills potential food-borne pathogens. I'm highly susceptible to "food poisoning," so sensitive that it doesn't take much for me to suddenly feel ill and vomit all my food. I can blame my low HCl levels.

Ides of March Cardio Friday

Norwegian 4x4
5 min w/u (4 min on / 3 min off) x 4
5, 9, 12, 16, 19, 23, 26, 30, 33
Calories 276
Miles 2.59
HR 135-196 (107, 87)

Cage Stretch
HGPU 22

Push Ups 50
Crunches 30/30
Leg horizontal scissors 50
Bicycles 50
Side Planks 2 x 60s
Bird Dogs 2 x 60s

15 Step Mill
Level 3
Calories 84
Total steps 552
Floors 33
HR 134

HGPU 20

15 Octane + 2cd
Default setting
Calories 10
Miles 1.50
Steps 2054
Floors 33
HR 123-139
(Numb feet & toes!)

HGPU 20

Walking Lunges
29 x 2 = 58

2:1 Lying Leg Curls
(Head up due to IOP)
20lbs x 12 each leg x 3 sets

Cage Stretch
HGPU 21

Mat Stretch

Pi Day Post Because 3.14

It's my birthday and I went to the gym anyway because I didn't go yesterday, and if I don't go for more than two days in a row, I start to feel bad. Not necessarily guilty, but my body gets comfortable in a sluggish torpor and I'm cold and achy all the time. I'm also meeting a friend for lunch later at a new restaurant. It's restaurant week, which is the perfect time to check out a new place because restaurants offer a special menu for a reasonable price.

Today I do my cursory warmup and then whack the kickboxing machine, starting with 7 rounds Beginner level which causes the screen to blank about a half dozen times. That's not at all encouraging. I also get a Hitting Too Hard warning several times as well. And I probably am, except how am I to earn a reasonable power score if I don't put power behind my strikes? Never mind that the machine is limping along on borrowed time, with faulty programming and damaged sensors.

My hands have fared reasonably well despite all this. I have small hands and find that the One Size Fits All model for protective gear like padded gloves does not work for me. If your gloves are loose, you will abrade your skin just from the friction of having your hands slide inside your gloves. I have tried several models and came back to the original pink Everlast Lady's Kickboxing gloves. To make the gloves more secure and add additional padding, I cut moleskin squares and stick them to my knuckles before securing them with a strip of white sports tape. I also tape my pointer finger, just covering where the fingernail begins in the nailbed because there's nothing more annoying than scraping the skin off your fingers there. Believe me, I've done it.

The gloves are still too loose, so I use cotton boxing wraps. There are YouTube videos to show you how to properly wrap your hands -- that's how I learned! The wraps also keep the white tape and moleskin in place. Now I can barely stuff my hands inside my gloves, but there's no slippage and thus, no friction burns from any of my strikes. I'll go 15 rounds and my hands look fine, with the knuckles just a tad pink, and I'm not holding back on any of my jabs, digs or hooks. Keeping your hands tight also means you're less likely to dislocate any of those delicate metacarpal bones, or worse, break them.

A trainer at the gym told me her hands were always a mess when she used to take kickboxing classes some years ago. I'm certain she didn't wrap her hands the way I do. Admittedly, this takes a certain amount of fastidiousness because it can be time-consuming. But practice makes for speed. I pre-cut the moleskin before I come to the gym. I carry the white tape and a small knife in my kickboxing glove bag. I can almost wrap my hands blindfolded.

Today I don't have the patience to deal with the flaky Advance setting so I do 5 rounds Intermediate level followed by just 3 rounds Advance. It means I only have to deal with 1 round of SouthPaw frustration. It's a good workout, but either I'm not working as hard as I used to, or I'm in better shape. Or maybe I'm in worse shape. Because I'm not thoroughly drenched when I'm done. Working up a good sweat isn't a reliable indicator of whether a workout was strenuous or even your fitness level. There are too many variables, like humidity and temperature, your fatigue level, your hydration level, etc.

Later, I meet my friend at a local new restaurant right on the big lake. I've lived in the area long enough to know this spot by several names. This latest rendition is called Blu. The waitstaff are lovely, pleasant and accommodating as is the decor. But the huge slab of country bread is hard to separate due to the thick bottom crust. It's tasty but would've been better if it was warm, although the slightly spicy dipping oil was pleasant. My friend ordered fried calamari and I got Brussels sprouts with bacon. I wasn't expecting the cream sauce it came with, but it was tasty. The calamari not so much. While the calamari itself seemed very fresh and cooked well, the pale batter coating quickly became soggy the longer it sat. We think part of the problem is that the plates themselves were cold which contributed to heat loss. The Indian lunch buffet place has plate warmers. Even college dining halls have plate warmers. Seriously.

We both ordered "pasta" dishes: lobster ravioli for her and short rib bolognese with gnocchi for me. In both cases, the overly salty sweet tomato sauce (reminiscent of a jarred vodka sauce, and I like vodka sauce) overwhelmed the dishes and did not have that "farm to table" freshness you would expect from a place advertising as such.

She drank hot tea and I had a glass of pinot noir, which I have to say was really good, especially for a "by the glass" wine (which is normally kind of oaky and not so good). She got tiramisu and I got a slice of cappuccino cheesecake. Her dessert disappointed -- she said it tasted diluted. I confess that mine had a hint of coffee flavor. Plain cheesecake would've been better but wasn't an option. Oh, we are such foodie snobs! Next week is her birthday and we will have lunch, but at the British tea shop instead.

Tomorrow I'm planning a regular Cardio Day. Got to work off all these unnecessary calories!

Birthday Thursday

10 min elliptical
Calories 93
Miles 0. 83
HR 145-182 (97)

T, Y & I Raises
5lbs x 15 x 2

Mid-Band Pulls 15
High Band Pulls 15
Cage Stretch

Nexersys FM
Beginner 7r
Intermediate 5r
Advance 3r

Mat Stretch

Rethinking Post Workout Nutrition

Magic mirror
distortion!

Anyone who works out is probably familiar with the mantra that you should replenish nutrients within an hour of exercising. If you're focused on building muscle, then obviously you concentrate on easily accessible proteins such as whey. If you're an endurance athlete, there's more emphasis on carbohydrates and electrolytes. As you rehydrate and restore vitamins and minerals, you might want to add caffeine and forestall the antioxidants (such as vitamins C and E). 

Numerous studies promote the use of caffeine prior to working out. (Muscle Heads appreciate the hefty dose of caffeine in pre-workout beverages.) It's postulated that caffeine not only gives you a boost of energy but also allows muscles to utilize fat quicker, which theoretically spares muscle glycogen until later in the workout. Post workout, caffeine enhances the ability of muscles to restore depleted glycogen. I enjoy a cup of coffee before I get to the gym, and usually, because I'm in a rush and I haven't finished, I drink the rest of the coffee when I get back, some hours later. Or I have a cup of strong black tea (fixed with cream and sugar) in the early afternoon. 

However, I've been reading several articles that suggest athletic recovery and performance can be compromised by the immediate use of antioxidants post workout. It's cold and flu season and people are mega-dosing on vitamin C and zinc. But high doses of C can inhibit muscle growth, as well as encourage kidney stones. (And anything more than 50 mg of zinc can lead to zinc toxicity which can interfere with copper absorption.) 

More importantly, antioxidants prevent the body from making the adaptations you want to improve muscle growth and performance. This is almost akin to taking NSAIDs for muscle soreness. It's counter-productive, inhibiting muscle synthesis by dampening the inflammation that signals to the body that repairs are needed. So, take your antioxidants later in the day, not right after your workout. 

Me and my VGs at the Smith

Now I have to review my vitamins because it's easiest for me to take them when I drink the RTD in the car right after I've left the gym! I've been eyeing the turmeric capsules I bought last week. Perhaps I'll take them with dinner. 

Today is a Pull Day so I do my cardio warmup on the elliptical, a few push-ups and a modified core set before wandering back to the weight room. A fellow is using the Smith. I'm actually relieved because that gives me an excuse to start with the Lat Pull Down station. I don't seem to have the arm strength for this exercise if I do RDLs first. Weird, right? 

I manage to do all my sets, so that makes me happy. My neoprene grips are beginning to shred, especially the right hand. I use the Versa Gripps for RDLs and RG BB Rows. The VGs don't protect my hands so I'll develop callouses almost immediately afterward (because I have ichthyosis vulgaris, my skin will callous much quicker than normal skin) but they do allow me to maintain a somewhat better than tenuous grip on the bar. With tiny hands and short fingers, grip strength is one of my biggest weaknesses. 

Normally a thumbless grip is just asking for death or disfigurement, except when it's being used on something with safety measures, like the Smith, or a movement where the bar is not over your head or face or any part of your body. I have something akin to Raynaud's so my fingers will go numb. I've had my palms and forearms go numb. I've had carpal tunnel so bad I couldn't turn doorknobs, open car doors or brush my hair. I use a thumbless grip when it's safe to do so. Like when I'm doing Close Grip Lat Pull Downs, or One-Arm Seated Cable Rows. But not when I'm doing Rip Skulls...

One-Arm Seated Cable Rows were definitely more difficult today because I had to use the thicker handle. (Some people will add special foam pads to the bar to widen their own grip. It's supposed to increase forearm and hand strength, but I'm not a candidate to find out.) However, I was still able to finish with sets of Reverse Grip BB Curls, so everything worked out. 

Tuesday Pull

30 min elliptical + 5 cd
Program 1
Calories 327
Miles 2.91
HR 151-198 (94)

Push Ups 50
Crunches 30/30
Bicycles 50
Horizontal Scissors 50

Lat Pull Downs (close-grip handle)
85lbs x 12
100 x 12
115 x 8, 6+2, 7+1

Smith RDLs
Bar (30) x 15
80 x 12
100 x 12
120 x 12, 12, 12

Smith RG BB Row
80lbs x 25 reps x 3 sets

Seated 1-Arm Cable Rows
30lbs x 12
40 x 10
50 x 8, 8, 6 (losing grip)

RG BB Curls
35lbs x 25 reps x 3 sets

Quick Mat Stretch

Post Daylight Saving Jet Lag

My bedroom has a bare half moon window facing southeast that gets the morning light. At night, I can sometimes watch the moon and stars pass through the sky. This means that I've been waking before the alarm because I'm sensitive to the light flooding the bedroom. That is, until this morning when my alarm jars me awake from a vivid dream and I wonder what's happening in the middle of the night. Oh yeah, Daylight Saving has started. Ugh.

Tuesday: I'm awake before the alarm. Sunday: that sharp spike is the alarm.

Because my body wasn't able to naturally wake from the dream state properly, I feel hung-over. I stagger through my house and put on a pot of coffee. Some people liken this feeling to a sort of jet lag. It's not the lack of sleep that's messing me up (I'm getting the same 6.5 hours I usually get), it's the disruption to the sleep cycle, aka, being woken up mid-dream. A glance at my sleep app confirms my beliefs. No matter how much caffeine I imbibe, I'll feel stupid, foggy-brained and sluggish all day. Oh, joy.

It isn't just me who's affected though. Apparently, according to online news sources, the Monday following our Spring Ahead is the worst day for heart attacks and strokes. Click here for the link to the CNN article. Eventually, the sun will rise earlier and I'll be awoken by morning light instead of the alarm again. But I think it's going to take longer than the few days The National Sleep Foundation claims it will take to adjust your sleep cycle. It's actually not until May 27 that sunrise occurs at 6:30 AM again. I know because the internet is a wonderful thing where you can look up anything! Click here for the sunrise and sunset times for each day on the US east coast.

The one really good thing about having a set workout routine is that you don't have to think about it, especially when thinking is painful. My left hip is twingeing in the front flexor muscle -- I probably slept in a weird position last night. It doesn't impede my HIIT cardio but I have to be cautious when I'm walking about because a slight misalignment leads to a quick stab of pain. I like the fact I can still do HIIT cardio in spite of how awful I feel. Not sure if that's a good or bad thing.

My one set of hammer grip pull-ups feels good. I manage to get into the classroom with enough time to do my core workout. I should go home now, but instead, I finish the rest of my workout, which is a Push Day routine. The Little Latin Dance King is bouncing around to his tunes, which is fine. What's annoying is that he never reracks his weights. Sometimes he goes back to the MaxRack, or the Overhead Press station, or the Squat machine, and sometimes he's off doing something else. And no one knows whether he's done or not. Luckily, the gym isn't all that crowded today, and I'm on the Smith. When I'm done, I strip the bar and take all my gear. None of that "Oh I'm using that next" bull that some people feel entitled to say.

I feel spacey like I have chemo-brain (not that I actually know what that feels like). I do notice that I'm again "reverse breathing" on my heavy sets. That is, instead of inhaling as I let the bar down, I'm exhaling. And even though everyone says to exhale when exerting force, i.e., pushing the bar up, I wind up inhaling. It has something to do with my own body's reaction to compression. I can't inhale, can't breathe deeply as I draw my arms down close to my body. My chest can't expand. I take a quick breath before I press up again. I'd have to focus really hard to change this, and today is not the day to do it. I don't have this issue when I go for reps because the bar is substantially lighter. I added 5 lbs today. I probably could've done another high rep set.

I see WannaBe doing squats in the squat rack. She asks Big Tank to spot her and the only reason I know this is because her voice is so loud and grating I have to turn the volume up on my tunes. Then she tosses a Staff hoodie on top of her sweatpants and tank and runs off to assist a new "client." This woman is small and frail so I wonder how gentle WannaBe will be with her. A short time later, WannaBe is back in the free weight area without her Staff hoodie. Trainers are usually on or off, not walking the line between working and working out.

DB supersets are routine enough although the Reverse Inclined Flyes seem easier. Uh oh. Is it time to increase the weight to 25s for those now? I worry about my elbows and Rip Skulls, but when I'm able to successfully complete all 3 sets, I add V-bar Tricep Press Downs back to the mix. I'm not tall enough to see myself in the far mirror wall. There's too much equipment in the way. Taller folks don't have that problem. Mostly, I stare at my arms while I try to bend at the elbow and keep my core tight and back straight. Looking at my notes, I see that I've managed to do a few more reps than last time. Yaaay me!

My water bottle holds 33 oz and I drank all but an ounce. My stomach growls at me while I'm showering. It's a good thing I keep a protein RTD in the car. Although I'd prefer a higher protein value, 16 gms is passable. I can get 20 from a Quest bar, but chewing takes too long, and then I'd have to wash it down with something to drink! The new Ensure Max contains 30 gms but even though I like the Mocha flavor (with additional caffeine!), the artificial sweetener leaves my stomach with an odd disagreeable feeling.

I also have a headache. It feels like a hangover even though I'm plenty hydrated and I didn't drink anything alcoholic last night. I'm sure it's related to Daylight Saving Time and sleep deprivation.

Monday Post Daylight Saving
Norwegian 4x4
5 min w/u (4 min on / 3 min off) x 4
5, 9, 12, 16, 19, 23, 26, 30, 33
Calories 278
Miles 2.60
AHR 136 / max HR195 (lowest HR 105, 97, 87)

Cage Stretch
HGPU 23

Push Ups 50
Crunches 30/40
Scissors 50
Bicycles 50
Side Planks 2 x 60s
Bird Dogs 2 x 60s

Smith Inclined Press
(30 degree inclined bench)
Bar (30) x 15
50 x 12
70 x 12
90 x 12, 12 12
65 x 25

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

Rip Skulls
(Happy with 8+)
40 lbs x 12, 12, 12

V-bar Triceps Press Down
20lbs x 12
30 x 12
40 x 10
45 x 7
40 x 9
30 x 12

Mat Stretch