The Big Stretch

[sidonia]

14 Miles!! Whoa!!! That's awesome... Have you ever taken a spin class? I used to do them...but they bother my knee...they're fun tho...usually they have a disco ball and some rockin' music! They're good for rainy days when you can't go outside.

As for the protein shakes, I will usually make them with water,a scoop of protein powder,(we buy Optimum Nutrition double chocolate...it's awesome!!!) half a banana, and a scoop of peanut butter. If I want less calories, I just do the scoop, water and peanut butter. They're really yummy, and keep me really full, I can always get through a class if I've had one!

[CloveApple]

Originally Posted by sidonia

14 Miles!! Whoa!!! That's awesome... Have you ever taken a spin class? I used to do them...but they bother my knee...they're fun tho...usually they have a disco ball and some rockin' music! They're good for rainy days when you can't go outside.

I'm gonna try and be a rain and snow kind of biker ... but we'll see what actually happens. That may sound cooler than it is.

I tried a spin class a couple months back. I didn't die but yikes did I discover how out of shape I am! I'd like to think I'd do a little better now, but I'm probably just wishing there. Maybe that would be a good thing to try again this winter as a benchmark.

Originally Posted by sidonia

As for the protein shakes, I will usually make them with water,a scoop of protein powder,(we buy Optimum Nutrition double chocolate...it's awesome!!!) half a banana, and a scoop of peanut butter. If I want less calories, I just do the scoop, water and peanut butter. They're really yummy, and keep me really full, I can always get through a class if I've had one!

It definitely sounds like something to try. Hmmm, I wonder how it would be with almond butter?

[CloveApple]

9/15/08, Monday

I biked to my training appointment with A. at the downtown Y. (We've switched to Mondays from Friday.)

Spent the first half talking. (I always feel like I'm wasting the session when I do that unless I'm doing warm up or something while we talk.) He said some of the questions I was asking would be better answered by a dietitian. So I'm going to see if my doctor will refer me for an appointment.

We also planned to meet in the park next week and he'll go over some basic biking for idiots stuff with me and my friend B. I am still such a dork when it comes to biking.

But then we started some free weights.

(This goofy little smile kept creeping onto my face every time I thought that I was actually doing free weights.)

I was assuming these would replace things I am currently doing but A. suggested having an A and a B routine so I'd have more choices and not get bored.

It was a lot of experimenting to see what worked well for me and going over the form, so I don't really know the rep numbers. I'm really grateful for A's patience because I know I'm not exactly a fast learner or coordinated when it comes to form. One of the reason's I like working with him is that he can be very low key. Another is that if something isn't working he always has other things in mind to try.

We tried several things which didn't end up working on the way to what did. (I did say I'm a klutz didn't I?)

We settled on:
a chest press with 45# (45# bar or 35# bar + 5# plates)
ball squat with 10# dumbells
biceps curl with 15# bar + 2.5# plates

When I biked back the funny thing was that the evil hill on the way home wasn't bad at all. I don't know if it was that the 14 mile bike ride on Sunday gave me a different perspective on "evil" and hills or that I hadn't done a full workout so I wasn't as exhausted.

[brwnsgr]

Hey! It's been a bit since I've chimed in, but wow! look at the things that you've been up to! You've put in some serious miles, girl. That's absolutely awesome. Way to tackle your nerves on the bike. Can't say that I could ever do something like that. I tried biking a while back and I was nervous just going around my block! Very happy for you.

[CloveApple]

I've been feeling pretty frustrated with the whole food/nutrition/diet aspect. I feel SO damned ignorant. The last time I really paid attention to nutrition was maybe 10 or more years ago when I was vegetarian (and for a little while vegan).

But I know so little about eating at a deficit. And so much information that I was sure of, I'm no longer sure of.

I just want somebody to hand me a personalized, complete menu, and while they are at it cook it for me. But since I am a grown up and in charge of my own life, I'm gonna have to figure it out myself.

I ordered Alan Aragon's book today. We'll see if that helps any.

End whine mode.

And now for some workouts...

9/17/08, Wednesday

Biked downtown.

bosu plank 40 seconds x 6
bosu compressions 200 x 4
bosu crunches 10
bosu step (two rounds of it)

(The numbers are from the numbers on the plates, so not actual pounds; +5 is adding a 5 pound weight.)

3 sets, 10 reps each (unless stated otherwise)
cable cross twist: 30 (done in both directions)
cable cross shoulder press: 15
low pull: 5(I've started to put increases or personal records in bold color)
triceps pull down: 5+5
biceps curl: 2
leg press: 1st set 9+5 both legs, then 5 one leg, then 9+5 both
hip abductor: 8
hip adductor: 8
shoulder press: 62.5
seated chest press: 65+10

9/19/08, Friday

Didn't bike. Need to have a friend show me how to put the chain back on.

bosu plank 45 seconds x 6
bosu compressions 200 x 4
bosu crunches 10
bosu step (two rounds of it)

(The numbers are from the numbers on the plates, so not actual pounds; +5 is adding a 5 pound weight.)

3 sets, 10 reps each (unless stated otherwise)
I cut my routine short and didn't do a lot of my usual machines that use my hands when my left thumb and wrist started bothering me. Frustrating.

cable cross twist: 30 (2 sets done in both directions)
cable cross shoulder press: 15 (just 2 sets)
triceps pull down: 5+5 (one set)
biceps curl: 2.25 (one set)
leg press: 1st set 10 both legs, then 5one leg, then 10 both
hip abductor: 8, then 2 sets at 8+5
hip adductor: 8 two sets, then one set at 8+5

[Alan Aragon]

Originally Posted by CloveApple

I ordered Alan Aragon's book today. We'll see if that helps any.

My book is very teach-you-how-to fish; it's not very hand-you-the-fish. If you need any specific help or have any questions, feel free to email me: alan @ alanaragon.com. My book tends to be very heavy reading for folks who are not particularly science or research-oriented. My book might turn you into a nutrition nerd

Anyway, thanks & I hope you enjoy it & learn a lot from it.

[SpacecityPaula]

Hai!!!

I saw your Avi and Liked it in someone else's journal and then I saw your journal and decided to hop in and check it out (I've been busy dealing with Hurricane stuff here in Texas the last 10 days or so).

1) You are doing awesome.
2) The nutrition stuff will come with time. I started with tracking calories and then learned more about Macros and stuff.

Can I ask what you are tracking your nutrition stuff in? I use Sparkpeople.com. It not only tracks the calorie, but it also tracks the Macros for you. I also like that I can import foods from other people that I'm using and edit them against the label of product if they are incorrect.

3) Way to go on stepping out of your comfort zones!!!

[CloveApple]

Originally Posted by Alan Aragon

My book is very teach-you-how-to fish; it's not very hand-you-the-fish. If you need any specific help or have any questions, feel free to email me: alan @ alanaragon.com. My book tends to be very heavy reading for folks who are not particularly science or research-oriented. My book might turn you into a nutrition nerd

Anyway, thanks & I hope you enjoy it & learn a lot from it.

Even though I was whining about wanting to be handed the fish, at the end of the day I know that won't make me satisfied. I feel like I've made multiple trips to the fish market and I'm not sure all the pre-caught pre-packaged fish I'm being offered are even fish. Maybe some of them are old boots or seaweed. (Have I worn this metaphor out yet?)

In the distant past I've gotten some of my fish from The Vegetarian Resource Group, and various books/articles aimed at a general audience. More recently my fish store was DASH as it was recommended by organizations I trusted, but when I started questioning bits of it I got frustrated fast.

I discovered I don't have the context, or the skills, or perhaps just the confidence (not sure which) to asses what I'm being sold. (For example, after seeing it mentioned in relation to DASH I tried reading this JAMA article and just got frustrated.)

I'm comfortable reading at about the level of Scientific American and I've certainly qualified for nerd-dom in other areas, so who knows maybe I will become a nutrition nerd! (Does that mean my fashion sense will get even worse?!)

[CloveApple]

Originally Posted by SpacecityPaula

Hai!!!

I saw your Avi and Liked it in someone else's journal and then I saw your journal and decided to hop in and check it out (I've been busy dealing with Hurricane stuff here in Texas the last 10 days or so).

1) You are doing awesome.
2) The nutrition stuff will come with time. I started with tracking calories and then learned more about Macros and stuff.

Can I ask what you are tracking your nutrition stuff in? I use Sparkpeople.com. It not only tracks the calorie, but it also tracks the Macros for you. I also like that I can import foods from other people that I'm using and edit them against the label of product if they are incorrect.

3) Way to go on stepping out of your comfort zones!!!

Thanks. I have a weakness for LOLrats and so when I couldn't find a weight lifting one I made one.

Busy must be an understatement! I hope the worst of the storm chaos is over for you.

I started out doing a program called DASH that has you track rough servings in different categories and used their tracking sheets for that. Then more recently I started tracking calories and weighing & measuring. I've just been looking foods up online on CalorieKing - Diet and weight loss. Calorie Counter and more. and logging them in a text file on my computer along with daily and weekly totals.

More recently I'm paying more attention (and a different kind of attention if that makes sense) to how much carb/protein/fat foods have but I haven't been tracking so I'm sure my ballpark ideas are off. I've been thinking the next step is to pick a service or program for tracking macros.

[CloveApple]

9/21/08, Sunday

Asked a co-worker to show me how to fix my chain. Not a good idea. I now have a small baggie of removed parts with no idea how to put them back!

Avoided my workout as long as possible then got to the uptown gym at the last possible moment to get a workout in before they closed.

Elliptical intervals with heart monitor
I was aiming for:
5 min warm up
4 min 125-145 BPM (zone 3), then 1 min 145 - 155 BPM (zone 4)
[repeated 4 times]
5 min cool down

It was a different model of elliptical than I am used to and the resistance seemed off from what I am used to. Or maybe I was just out of sorts. Lots of things were getting to me. I didn't hit the high part of any of the ranges I was aiming for and was struggling to hit the sprint ranges at all.

But hey, I got there and did my best at it. It might not have been my best some other day, but I still kept with it.

9/22/08, Monday

Got my bike fixed this AM at a bike shop. I needed a new derailleur plus another small part.

Today was my regular meeting with my trainer A., but we didn't do it the regular way. A., myself, and my friend B. met in a park and went over bike stuff. B.'s bike was still in the shop so it wasn't ideal, especially as I'd really wanted to share the training session with her as a return for things she's done for me in the past.

I understand the gears a little better now. I'm no longer afraid of the noise I sometimes get when I change gears. I know how to take my front wheel off and put it back on. I know more about what accessories to look for. Etc.

Also A. suggested several things that might help with the numbness I've been getting in my hands. He adjusted (and showed me how to adjust) the seat in two ways and also made some suggestions on how I'm holding the handlebars. As I rode home I experimented with some of the stuff he suggested, and it did seem to make a difference. I'm psyched as this may help with the recent problems with my left wrist and thumb too.

[brwnsgr]

Hey, there!

First of all, I wanted to say thanks for the uplifting words on my log. All good points that you noted and it felt pretty good to have someone dust me off. The numbing effects of that day didn't last very long (tucked away into the darkest corner of my mind), and I am back on track!

I am with you on the whole nutrition thing (macros??!!). I know that I am not eating what I should to adequately fuel my muscles, but I'm not real sure how to go about making it happen...properly. You'll have to let me know if you ever crack the code.

[CloveApple]

Originally Posted by brwnsgr

Hey, there!

First of all, I wanted to say thanks for the uplifting words on my log. All good points that you noted and it felt pretty good to have someone dust me off. The numbing effects of that day didn't last very long (tucked away into the darkest corner of my mind), and I am back on track!

Any time and glad to hear it.

Originally Posted by brwnsgr

I am with you on the whole nutrition thing (macros??!!). I know that I am not eating what I should to adequately fuel my muscles, but I'm not real sure how to go about making it happen...properly. You'll have to let me know if you ever crack the code.

LOL. I'd never even heard the word macro not all that long ago, so I must have made some progress on the code.

It's funny how each field has it's own language. I could easily write a completely incomprehensible sentence full of my job's slang, and I'm sure so could you. I figure this is the same. Eventually I'll have a decoder ring and know all the secret handshakes.

[CloveApple]

Hmmm, I see I haven't posted any workout or fitness stuff since last Monday, and here it is Monday again. Let's fix that.

9/25/08, Thursday

Biked to the gym.

I had planned to do aerobic stuff but when I got to the gym I realized I'd forgotten my iPod. So I did weights. My left thumb started hurting again on the cable cross shoulder press so I backed off that fast, but at least my wrist seemed better so I was still able to do all the other arm stuff. It really was an off day. One handle even fell apart as I used it.

(The numbers are from the numbers on the plates, so not actual pounds; +5 is adding a 5 pound weight.)

3 sets, 10 reps each (unless stated otherwise)
cable cross twist: 30
cable cross shoulder press: 15 (stopped after 1 set when the left thumb got twinge-y again)
low pull: 5
triceps pull down: 5+5
biceps curl: 2+2.5
leg press: 1st set 10 both legs, then 5 one leg at a time, then 10 both
hip abductor: 8+5 on two sets, then messed up and did 8 on the 3rd set
hip adductor: 8+5
shoulder press: 62.5 (10 reps, then 9, then 5)
seated chest press: 65+10

Dunno what was with me but I just never hit my groove and I left still out of sorts.

I downloaded the free trial of CalorieKing's software.

9/26/08, Friday

AM weight 194.4
Nice to see some motion again.

Biked downtown to the gym.

first some bosu stuff:
bosu step (10/10/10/10)x2 (and yeah I know that notation only makes sense to me. Just think of it as I do the steps twice.)
bosu compressions 200x4
plank 45 sec x 6 (I don't really do these all in a row. I do one between each set of other bosu stuff)
bosu crunches 10

elliptical
five min warm up 85-105 BPM
20 minutes at 125-145 BPM
5 min cool down 85-105 BPM

9/27-28/08, Saturday & Sunday

I got Girth Control in the mail and I spent a couple hours over the weekend reading parts of it and plugging in some formulas.

So far I really like the book. It's clearly not a big-press book. (It doesn't have that polished look.) But the contents look good. And really that's what matters.

I've also been logging stuff in CalorieKing. Getting used to it is slower going than I expected. I had originally planned to try out another site/program at the same time, but I'm still getting this down.

Just thinking about the macros in food is taking mental energy. It's an information overload. A lot of foods don't have the breakdown I expected. Plus I'm re-evaluating my protein intake.

I've been thinking hard about getting help with the nutrition and decided on who I'd prefer to work with. Got to get moving on this.

9/29/08, Monday

Biked downtown and had a session with A., my trainer.

I was a bit out of focus though in a decent mood. I really wasn't counting reps on anything or was losing count when I did. So my official number for all the exercises is "a bunch"

Ball Squat with dumbbells
Chest press again at 45#
Dumbbell Rows w/ 15#
Bicep Curls (used 24# body bar instead this time)
Ball Crunches

Then at the end we did some stretches. As my hip has been hurting all week he started with that. I really wish I absorbed new positions and motions more easily than I do. I really liked the effect of two stretches but I couldn't duplicate them if my life depended on it.

On the food front, my hunger has been through the roof Fri, Sat, Sun. I decided to just go with it and up my calories some. Today seems better. I have no idea why.

Heard from the person I would like to work on nutrition with. Looks possible. I'm going to have to juggle some numbers over the next couple days, but I know I'll find the money somewhere because I've already decided that I will.

[CloveApple]

9/30/08, Tuesday

Biked to the gym downtown.

Did intervals on the elliptical:
5 minutes warm up.
Then four times:
4 minutes at 125-145 BPM (zone 3), then 1 min 145 - 155 BPM (zone 4)
5 minutes cool down.

Then biked home.

10/1/08, Wednesday

Not sure what is up with me lately. Still ravenous and still eating more than I was. Trying not to freak out about it since I don't think I'm eating enough more to gain. So for now I'm just going with it, recording stuff, starting to track and notice macros, and still reading Alan's book.

Spent a good chunk of the day crunching numbers and going over my finances. That meant I didn't make it to the gym today, but I needed the money clarity to know what I could afford fitness-and-health-wise.

People talk a lot about making time for exercise or good nutrition; I've been realizing that right now the money choices are just as important. They are my values in tangible form. What do I value enough to spend my money on? If I'm spending money on stuff that doesn't fit what I say my goals are, does it mean I need to change my spending or change what I say my goals are?

And the same thing for how I spend my time.

I'm working a split shift tomorrow so if I'm going to make it to the gym I have to go straight there from my morning shift. I'm getting my gym bag together now and hanging it on the door so I'll be ready in the morning.

[CloveApple]

10/2/08, Thursday

Wore my gym stuff to work, then after the AM shift I biked to the downtown Y.

If I had gone yesterday it would have been weights, but I usually do that on the days I have more time so it'll have to be Friday and I did more elliptical today (plus the bosu stuff I've been neglecting this week).

bosu step (10/10/10/10)x2 (I know that notation only makes sense to me. Just think of it as I do it twice.)
bosu compressions 200x4
plank 45 sec x 6 (I don't really do these all in a row. I do one between each set of other bosu stuff)
bosu crunches 10

elliptical
five min warm up 85-105 BPM
20 minutes at 125-145 BPM
5 min cool down 85-105 BPM

I had a little adventure today on the way home. On Thursdays downtown Minneapolis has a farmer's market and I often buy fruit and veggies on the way home. Well today a produce stand was in its usual spot near the gym but nobody was tending it.

While I stood there trying to decide what to do, a lady in a dressy red pantsuit came up. She looked to to be in her 80's or 90's and had clearly just left an event at the nearby orchestra hall. "Oh dear," she said "everyone will just be getting out of the concert and there'll be a line."

The next thing I knew she had convinced me to help run the produce stand till the owner showed up! So for about 10-15 minutes we sold produce and stacked up money. We must have looked like an odd pair, me in sweaty baggy cutoff gym clothes and bicycle helmet, she in her best clothes and makeup, neither of us entirely sure we were charging the right amount but gamely explaining the situation to customers!

The owner finally turned up (after what turned out to be an emergency bathroom break) and we handed over our temporary riches, bought our own veggies and headed off. (And yes we had been charging the right amount.)

The hill on the way home still winds me but it's not quite as evil as it first was.

Also, I finally got my period. I'm hoping that that was what was making me so hungry recently, because if it was, then that's over for now. I'm too new to tracking calories to know if there's a pattern there but I've heard other people say their hunger goes up the week before, then nosedives during or after. We'll see.

Gotta get my supper stuff together and head out the door to my evening shift now.

[CloveApple]

10/4/08, Saturday

So tired it's not funny, but I wanted to log before I crash. Totally flaked out on working out yesterday, so I went today.

My hip continues to hurt more and more often so I have a doctor's appointment next Friday. (I needed to get a physical anyway.) It's hurt off and on for many months now, but it used to be only after I'd walked longer than usual.

On the good news front, my hunger levels are back to what I expect, so no more feeling like sharks are gnawing at my insides. For right now I'm going with the pre-period hunger spike theory. Be interesting to see if that happens next month.

After work I biked downtown to the gym.

bosu compressions 200x4
bosu step (10/10/10/10)x2
bosu plank 6 x 45 seconds
*#$@ I just realized I skipped the bosu crunches

(The numbers are from the numbers on the plates, so not actual pounds; +5 is adding a 5 pound weight.)

3 sets, 10 reps each (unless stated otherwise)
cable cross twist 30
cable cross shoulder press 15
low pull 5, then two sets at 5+5
triceps pull down 5+5
biceps curl 2+2.25
leg press both legs 10, each leg singly 5, both legs 10
hip abductor 9
hip adductor 9
shoulder press 62.5
seated chest press 65+10

Biked home.

[DanceDiva]

Is your hip hurting more since you've been doing biking?

What kind of machine are you doing bicep curls on?

Hope you feel better.

[CloveApple]

Originally Posted by DanceDiva

Is your hip hurting more since you've been doing biking?

What kind of machine are you doing bicep curls on?

Hope you feel better.

You're the second person to suggest the bike connection. I'd say that it has, though it's hard to separate things out since I've also been carrying more weight at work this last week. (A lady I work with has been steadily losing the ability to walk and this last week I did more helping her walk than I usually do because one of the other staff who usually helps her the most hurt her own back helping her and couldn't walk with her at all.)

The bicep curls are usually on a Cybex "cable cross-over" and done one arm at a time.

Thanks. I'm hoping to get it figured out soon. One of several possibilities that my trainer suggested awhile ago was that I might have one leg slightly shorter than the other and I figured I could ask what I would do to check that possibility when I go in for my physical. (Another possibility mentioned was muscle weakness in my back that hip muscles were compensating for.)

[CloveApple]

10/4/08, Saturday

Biked to the gym after work. (I almost convinced myself to stop at home first even though I know that that always means flaking out and not ever making it to the gym. But I didn't stop.)

I did intervals with my heart monitor on the elliptical:
5 minutes warm up.
Then four times:
4 minutes at 125-145 BPM (zone 3), then 1 min 145 - 155 BPM (zone 4)
5 minutes cool down.

I used a new playlist I'd made just for this workout with all the high energy songs kicking in where I needed a push. I mostly liked it though I'm going to tweak it.

I accidentally left my heart monitor on during the bike ride home and found that my heart rate was up to 156 at the end of the uphill stretch. So I guess my perception that it's an evil hill isn't totally off base.

And while I'm at it, a fun link for everybody:
Photographic Height Weight

[CloveApple]

I'm getting a little sloppy recently on recording food info. I'm still weighing, measuring & writing it down, but where I'm getting lazy is putting the information from the different slips of paper together.

Instead I toss them on my desk for "later." Uh huh. I haven't figured out what day "later" is but it's apparently not Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, or Sunday.

So I'm committing to finding finding the random paper notes and entering the information off of them.

10/6/08, Monday

I had my regular Monday session with my trainer A. We've switched to the Uptown location because I want to get more comfortable with that location and there's some equipment there that Downtown doesn't have.

I was more in-focus (thank god) than at our last session so I was keeping count some of the time, but really most of my attention was just on getting the form right, or semi-right, or vaguely in the ballpark. I know I've said that I'm a klutz and that I have difficulty getting stuff into kinesthetic memory. There's no false modesty in saying any of that. It's hard to get across what a challenge moving away from the machines is and how I can go completely blank when I'm learning a new motion.

None of which is saying I can't do it; it's just going to be a long process.

Any way we focused on:
bench press
squats
(took what felt like a step backwards on this to a machine,
but I'm going to trust A. on this one)
DB row
a new core exercise that I don't have a name for.

Plus we talked about my hip some, tried out a mini foam-rollerish thing ("tiger tail"), a little stretching, and talked about the fact that I'll be working with Alan Aragon in a little bit.

[CloveApple]

No I didn't really do two workouts on Saturday 10/4/08. The second one (sprint intervals on elliptical) should be labeled Sunday 10/5/08, but of course now that I notice it's too late to edit it.

[brwnsgr]

Hey, Clove Apple!!

Fortunately, my workouts are nothing like the time I've put into this site. At least I manage to stick to my workouts!!

Anyway, I was just curious about your playlist...I'm always interested in what people listen to to get them fired up during their workouts. I haven't quite mastered my list yet, but it's definitely one of my "things to do."

[CloveApple]

Originally Posted by brwnsgr

Hey, Clove Apple!!

Fortunately, my workouts are nothing like the time I've put into this site. At least I manage to stick to my workouts!!

Good for you!

I've been slacking on mine. Once I make it to the gym I usually kick in, but getting there.... The easiest days for me are when I go right after work, but on the days I go straight there from home I procrastinate like crazy, sometimes to the point of no longer having time to make it there.

For a little while I was using the fact that my trainer left at a certain time as a way to get me there before that time. Even if I didn't have anything to ask him, treating that time like it was an appointment would often get me out the door and to the gym, but that doesn't work with the current staffing pattern.

Originally Posted by brwnsgr

Anyway, I was just curious about your playlist...I'm always interested in what people listen to to get them fired up during their workouts. I haven't quite mastered my list yet, but it's definitely one of my "things to do."

warm up song: (Feeling Groovy) The 59th Street Bridge Song -Simon & Garfunkel
starting to speed up: Pearl in the Shell -Howard Jones
kicking into gear: Beds Are Burning -Midnight Oil
Buzz, Buzz, Buzz -Mighty Blue Kings
Everybody Knows -Leonard Cohen
Hurts So Good -John Mellencamp
(I Can't Get No) Satisfaction -The Rolling Stones

Another playlist:
warm up: Walking on Sunshine -Katrina & The Waves
Dancing in the Dark -Bruce Springsteen
Take on Me -aHa
"C" is for Cookie -Cookie Monster (it really truly is on the playlist . It was the exact right length to fit in the space before the next kick-it-in-gear-and-start-a-sprint song. Plus putting it on made me giggle.)
Bullroarer -Midnight Oil
Hurts So Good -John Mellencamp
Up the Spout -Mateo Messina (from the movie Juno)
Buzz, Buzz, Buzz -Mighty Blue Kings
cool down: Renee and Georgette Magritte -Paul Simon

[CloveApple]

10/9/08, Thursday

Biked to the downtown gym.

(The numbers are from the numbers on the plates, so not actual pounds; +5 is adding a 5 pound weight.)

3 sets, 10 reps each (unless stated otherwise)
cable cross twist 30
cable cross shoulder press 15
low pull 5, then two sets at 5+5
triceps pull down 5+5
biceps curl 2+2.25 on the last set could only do 9 reps w/ left arm
leg press both legs 10, each leg singly 5, both legs 10
hip abductor 9
hip adductor 9

Biked home.

10/10/08, Friday

AM weight: 193.8

Saw my doctor today. I biked half way there and took the bus half way. (The buses have bike racks.)
He cut my blood pressure meds again!
Yes!

Also I got a referral to a physical therapist for my hip.

Biked home.

[SpacecityPaula]

Great Job on Lowering your BP Medication!!! You are doing Super!

[CloveApple]

Originally Posted by SpacecityPaula

Great Job on Lowering your BP Medication!!! You are doing Super!

Thanks. It was fun to have a mostly Good News doctor appointment.

[CloveApple]

10/12/08, Sunday

So tired... been a long weekend at work. I'd hoped to do a Saturday workout yesterday but work was a mess and I stayed a couple hours late instead. Plus I've been even more massively sleep deprived than usual this week.

Biked to the gym after work today.

After convincing my heart monitor that I really was alive (it kept saying my heart rate was 00) I did intervals on the elliptical:

5 minutes warm up.
Then four times:
4 minutes at 125-145 BPM (zone 3), then 1 min 145 - 155 BPM (zone 4)
5 minutes cool down.

Tomorrow I get to sleep in. Bliss.

[CloveApple]

10/13/08, Monday

I work weekends so Monday has traditionally been my sleep-in, be-a-slug and recover-from-the-work-week day. Eating at a deficit seems to have really changed my ability to sleep in though. There's nothing like hunger to get you up in the morning.

This morning I woke up super early (before 4AM), but grabbing something small to eat and taking some tylenol for my hip let me go back to bed and sleep for another couple hours.

In the afternoon was my regular session with my trainer A.

All are 3 sets of 10 unless noted otherwise

We did (not sure if this was the order):

• DB rows first set 15# on the left/20 on the right, then 20, 20
• bench press 45 (approximate count, still focusing on other stuff enough to lose count but definitely felt like way less suckage than last time. Getting there!)
• biceps curls 30
• machine squats 120

In between some of these sets A. introduced some new stuff including jump roping and Wall Taps.

Jump roping ... how can something so simple looking be so evil? After a minute I was gasping and begging the clock to hurry the fuck up. Then I was not clearing the rope all the time. I don't think I completed the two minutes of jump roping. I just hit a point where I cared less about finishing than about breathing and told A. I was going to kill someone unless I stopped.

Then we headed over to the stretching mats and did:

• a triceps exercise w/dumbbells and ball (we'll call it DB triceps ball swim) Tried it first with a lighter weight (3?4?) then went up to 7#. So should I list 2 7# dumbbells as 14#?
• Knee Drop
• and some stretches, some related to my hip

I left feeling good.

Later that evening Alan Aragon got ahold of me. I hope he won't mind my mentioning here that he had to evacuate his house because of the fires near LA. Hearing that made my sucky weekend look pretty good by comparison and I'm hoping everything turns out alright for him.

[brwnsgr]

[quote=CloveApple;630032]10/13/08, Monday


Jump roping ... how can something so simple looking be so evil? After a minute I was gasping and begging the clock to hurry the fuck up. Then I was not clearing the rope all the time. I don't think I completed the two minutes of jump roping. I just hit a point where I cared less about finishing than about breathing and told A. I was going to kill someone unless I stopped.


I LOVE it! You aren't even trying to sugar coat the madness of it all...begging the clock to hurry the fuck up...hellz yes, chica!!

[brwnsgr]

By the way...how do I get the pretty blue when I want to quote just a section of what has been posted? I have yet to figure that out...