Back to the gym this evening! And I had it all to myself this time. I didn't feel like washing my shoes (indoor shoe only joint, and I'm a one pair only woman these days), so I went in my stocking feet and just did shoulders and a bit of chest:
Dumbbell shoulder press
Bent over rows, single arm
deltoid raises, side front, back
DB bench press, but on the floor
Cuban press
Iron cross
standing dumbbell triceps extension
pushups
Basically, an upper body melange. I may do legs tomorrow. I've been so unmotivated to run here for two reasons: I have to walk a fair bit (3+ miles?) while carrying a bunch of stuff, and I have limited space to rinse and dry things. I will be traveling with enough stinky dirties as it is.
Wednesday, July 31, 2013
Tuesday, July 30, 2013
No, I'm not 'that' muthafucka
Man, everybody this afternoon was at the same level of giggly fatigue: everything became hilarious. The story is too long and ephemeral to type out, but I love it when the big girl words are slung about in good humour. It's a special kind of comfort.
Anyhoo, after way too much pipetting, and an earworm, I hit the gym. Just a 15 min jog on the treadmill because I'm spoilt. I'm so used to listening to tunes and lectures--simultaneously. Tectonic plates had practically created new continents by the ten minute mark. It felt endless. Worse still, the treadmill was a deluxe one with a ledge for reading material. A glaringly empty ledge.
Then, legs. There is no bar, nor any leg machines, and the dumbbells go up to only 20 lbs. Oh, well!
goblet squats
calf raises
1-legged deadlifts
deadlifts (relaxing, light)
lunges
1-legged bridge
situps
Oops, I omitted the 1-legged squats! Not entirely accidentally: I thought of them at the end. Actually, I didn't think of the lunges until halfway through. And I'm sure there's some other exercise that I forgot.
Tomorrow, I might do shoulders.
Dumbbell shoulder press
Bent over rows, single arm
deltoid raises, side front, back
shrugs
Cuban press
Iron cross
I don't precisely have a bench to work with--there are at least a couple of machines with benches, but the guy who has been there the last two evenings has graciously let mehog superset with the 20 and 15 lb dumbbells and, in turn, I work around his circuit. It's a small space. And I want to leave the machines free for him.
I also found a trail system here! This is why both pairs of pants I brought are slightly muddy. Oh, well, it isn't a fashion show.
Anyhoo, after way too much pipetting, and an earworm, I hit the gym. Just a 15 min jog on the treadmill because I'm spoilt. I'm so used to listening to tunes and lectures--simultaneously. Tectonic plates had practically created new continents by the ten minute mark. It felt endless. Worse still, the treadmill was a deluxe one with a ledge for reading material. A glaringly empty ledge.
Then, legs. There is no bar, nor any leg machines, and the dumbbells go up to only 20 lbs. Oh, well!
goblet squats
calf raises
1-legged deadlifts
deadlifts (relaxing, light)
lunges
1-legged bridge
situps
Oops, I omitted the 1-legged squats! Not entirely accidentally: I thought of them at the end. Actually, I didn't think of the lunges until halfway through. And I'm sure there's some other exercise that I forgot.
Tomorrow, I might do shoulders.
Dumbbell shoulder press
Bent over rows, single arm
deltoid raises, side front, back
shrugs
Cuban press
Iron cross
I don't precisely have a bench to work with--there are at least a couple of machines with benches, but the guy who has been there the last two evenings has graciously let me
I also found a trail system here! This is why both pairs of pants I brought are slightly muddy. Oh, well, it isn't a fashion show.
Monday, July 29, 2013
Gateway to the North
I have never been truly North. But I've been to its gate a few times: Northern Ontario, Northern Nfld, and now Northern Alberta (which, like Northern Ontario, is only halfway up the province).
The people who have offered me lifts today must have thought me mad, but a bit of rain is amply compensated by reasonable temperatures. The high today was 16 C. Such bliss, especially after a couple of months feeling like I'm walking/running/biking through someone else's ass. I don't hate to be crass, just unnecessarily crass--and, in this case, there is no better way to put it. And in less than three weeks, I'll be sliding back into that used old Southern bathwater, y'all.
Last few days: not much except for a fair bit of walking. I thought about running this evening but carrying a bunch of stuff up hills sapped me. But today I found dumbbells I can use! I did some shoulder exercises. Totally impromptu. I was looking for a washroom and ended up in a mini-gym. It also has some machines and at least one TM. Tomorrow, I'm going to bring a change of clothes so I can do more.
The people who have offered me lifts today must have thought me mad, but a bit of rain is amply compensated by reasonable temperatures. The high today was 16 C. Such bliss, especially after a couple of months feeling like I'm walking/running/biking through someone else's ass. I don't hate to be crass, just unnecessarily crass--and, in this case, there is no better way to put it. And in less than three weeks, I'll be sliding back into that used old Southern bathwater, y'all.
Last few days: not much except for a fair bit of walking. I thought about running this evening but carrying a bunch of stuff up hills sapped me. But today I found dumbbells I can use! I did some shoulder exercises. Totally impromptu. I was looking for a washroom and ended up in a mini-gym. It also has some machines and at least one TM. Tomorrow, I'm going to bring a change of clothes so I can do more.
Friday, July 26, 2013
Impromptu long run
Still in Calgary. Temps ranged from amazingly refreshing to still darn reasonable (13-20 C?). Total: 18.5ish miles in about 3 hrs. 20.7 miles total (I walked the last two uphill.)
My original intent was to jog down to the river the long way, maybe go as far as downtown, then take another way back up. Total, maybe 2 hours and a bit. Well, once I got to downtown, I got hungry. I bought a couple of gels at the Running Room there (very inspired location, a half block away from the rec pathways, and steps from a public washroom) and then I started the hunt for a food truck. Oh, and I got a freebie coconut water drink at the RR. It was a latte flavour. I don't like coconut water. But it was free and it tasted less objectionable than others I've tried, and it probably helped keep me pumped.
They were gearing up for a big folk music festival, but this was still mid-morning and stuff was not yet ready. But there were smells in the air. I considered getting some bubble tea, but the smells of nascent cooking enticed me to other avenues. And to disappointments. Countless food trucks and carts not yet ready for business. One guy was so apologetic: his hotdogs were still frozen. So I glided about downtown among the suits. My kingdom for a hotdog! I had to have a hotdog. Or something freshly cooked without gluten. The streets were cool and shaded by highrises and the concrete was hard and responsive, and I was buoyed by the prospect of a meal. I spent more time waiting at lights than running. I flew, I think. I slayed blocks. It felt great. And then hopes faded, and I prepared to turn back.
But, wait. A sixth sense pinged me away from the planned route. Don't give up yet.
I found a more enterprising small business owner on 7th and 7th. He had his stuff ready to go. He even gave me a 50 cent discount because I didn't need a bun. And the hotdog was generous. I slathered it in mustard and chowed down for a block or two, and then I resumed running.
I needed a bathroom. Sadly, my 2nd trip on this run. I'm not used to sweating so little! Unfortunately, I don't know downtown Calgary that well, but a bit of a backtrack to the bathroom outside the RR store wasn't a big deal.
And then, the long return. A few "shortcuts" fell foul, and eventually I found myself going back the way I'd come. To the bottom of a long series of uphills leading from the river to a ridge.
I made it up 400 ft; the last 200, I walked. And back home. I was starting to feel a bit sore by this point, and it was nicer to stroll up in the sunlight.
Sadly, the folk music festival is sold out!
My original intent was to jog down to the river the long way, maybe go as far as downtown, then take another way back up. Total, maybe 2 hours and a bit. Well, once I got to downtown, I got hungry. I bought a couple of gels at the Running Room there (very inspired location, a half block away from the rec pathways, and steps from a public washroom) and then I started the hunt for a food truck. Oh, and I got a freebie coconut water drink at the RR. It was a latte flavour. I don't like coconut water. But it was free and it tasted less objectionable than others I've tried, and it probably helped keep me pumped.
They were gearing up for a big folk music festival, but this was still mid-morning and stuff was not yet ready. But there were smells in the air. I considered getting some bubble tea, but the smells of nascent cooking enticed me to other avenues. And to disappointments. Countless food trucks and carts not yet ready for business. One guy was so apologetic: his hotdogs were still frozen. So I glided about downtown among the suits. My kingdom for a hotdog! I had to have a hotdog. Or something freshly cooked without gluten. The streets were cool and shaded by highrises and the concrete was hard and responsive, and I was buoyed by the prospect of a meal. I spent more time waiting at lights than running. I flew, I think. I slayed blocks. It felt great. And then hopes faded, and I prepared to turn back.
But, wait. A sixth sense pinged me away from the planned route. Don't give up yet.
I found a more enterprising small business owner on 7th and 7th. He had his stuff ready to go. He even gave me a 50 cent discount because I didn't need a bun. And the hotdog was generous. I slathered it in mustard and chowed down for a block or two, and then I resumed running.
I needed a bathroom. Sadly, my 2nd trip on this run. I'm not used to sweating so little! Unfortunately, I don't know downtown Calgary that well, but a bit of a backtrack to the bathroom outside the RR store wasn't a big deal.
And then, the long return. A few "shortcuts" fell foul, and eventually I found myself going back the way I'd come. To the bottom of a long series of uphills leading from the river to a ridge.
I made it up 400 ft; the last 200, I walked. And back home. I was starting to feel a bit sore by this point, and it was nicer to stroll up in the sunlight.
Sadly, the folk music festival is sold out!
Thursday, July 25, 2013
A little bit of altitude, a whole lot of love
IT WAS ONLY 13 DEGREES CELSIUS WHEN I RAN THIS MORNING.
I'm back in Calgary for a short visit with family, and I ran just over six miles in just over 50 minutes. It was supposed to be an easy jog, and I was noticing the thinner air, but it was so refreshing. Still an easy run, but I couldn't slow down to my usual slothful pace.
Thinking about doing a longer run tomorrow ~
Sunday, July 21, 2013
The meat grinder
Oh, I've wrung a lot of what has been a somewhat low day. Several G&Ts, late night, about 4 hours of sleep...worth it, I think, for it was a fun night.
First we jogged 3 miles to pick up the car...a slow, stiff run, but also an opportunity to run mostly downhill and not have to run back up. It was the perfect run. It was warm, about 25C, but overcast with a breeze.
Conditions remained refreshing for a few more hours: overcast, 27-28C, and so I took my bike out. Couldn't waste the reprieve from the swelter. 24 miles in about 1:45 with a good, mostly leisurely pace. I chose a route that avoided pretty much all sharp hills, but there were still some substantial ones. Down to granny gear today. No shame, no more.
Of course, what comes up must come down, and my return trip involved a great descent. Up to amazing superhero gear, and everything working from my shoulders down to my core and to my glutes and quads--I've never felt everything so in sync on a bike before--and, man, I wish I knew how fast I was going, because it was great. It felt faster than 32 mph (the fastest I've gone with my husband who has a bike computer). Lifting a hand to wave at the poor biker going up the opposite way nearly tipped the balance. It was thrilling stuff. I've done this route a few times now, and I keep meaning to coast down to save some juice for the following ascent but, nope. It's a terrific road designed for speed (goes up to 55 mph at the end) and often virtually empty.
Overall, a nice bike ride. I did get honked at while in the traffic circle which didn't bug me at the time, but afterward sunk in as being kind of aggressive, especially since almost nobody ever honks here. Maybe they were just letting me know that they were passing? I was in such a good mood that I assumed the best. They had space to pass, and I just waved at them. Whatever. The circle is well-designed, roomy and easy (and a nifty way to turn around and go home), and I have every right to use it. However, I think it's nerve-wracking for some drivers, and my presence there compounds it. Beats me. I'd rather have traffic circles than four-way stops, or lights. I've found a few lights so far that are on sensors, which I'm too light to trigger. So, essentially, I have to wait for a gap or a car to pull up next to me. lol
Afterward, I mortared for two hours. This stage is almost done, thank goodness. It was not a picnic in full sun in 32C...I did some one evening when it was shady and cooler, but the mosquitoes were out then.
And then I did arms. Same workout, except clean and presses thrown in, a couple of the tricep exercises taken out, and no daily double. The garage was a sauna by then.
I've had three showers today!
First we jogged 3 miles to pick up the car...a slow, stiff run, but also an opportunity to run mostly downhill and not have to run back up. It was the perfect run. It was warm, about 25C, but overcast with a breeze.
Conditions remained refreshing for a few more hours: overcast, 27-28C, and so I took my bike out. Couldn't waste the reprieve from the swelter. 24 miles in about 1:45 with a good, mostly leisurely pace. I chose a route that avoided pretty much all sharp hills, but there were still some substantial ones. Down to granny gear today. No shame, no more.
Of course, what comes up must come down, and my return trip involved a great descent. Up to amazing superhero gear, and everything working from my shoulders down to my core and to my glutes and quads--I've never felt everything so in sync on a bike before--and, man, I wish I knew how fast I was going, because it was great. It felt faster than 32 mph (the fastest I've gone with my husband who has a bike computer). Lifting a hand to wave at the poor biker going up the opposite way nearly tipped the balance. It was thrilling stuff. I've done this route a few times now, and I keep meaning to coast down to save some juice for the following ascent but, nope. It's a terrific road designed for speed (goes up to 55 mph at the end) and often virtually empty.
Overall, a nice bike ride. I did get honked at while in the traffic circle which didn't bug me at the time, but afterward sunk in as being kind of aggressive, especially since almost nobody ever honks here. Maybe they were just letting me know that they were passing? I was in such a good mood that I assumed the best. They had space to pass, and I just waved at them. Whatever. The circle is well-designed, roomy and easy (and a nifty way to turn around and go home), and I have every right to use it. However, I think it's nerve-wracking for some drivers, and my presence there compounds it. Beats me. I'd rather have traffic circles than four-way stops, or lights. I've found a few lights so far that are on sensors, which I'm too light to trigger. So, essentially, I have to wait for a gap or a car to pull up next to me. lol
Afterward, I mortared for two hours. This stage is almost done, thank goodness. It was not a picnic in full sun in 32C...I did some one evening when it was shady and cooler, but the mosquitoes were out then.
And then I did arms. Same workout, except clean and presses thrown in, a couple of the tricep exercises taken out, and no daily double. The garage was a sauna by then.
I've had three showers today!
Saturday, July 20, 2013
sudden doubts
The problem is, there's a light at the end of the tunnel. Once again, I woke up early enough for the magic hour, but there is no magic hour anymore. 25C and humid at 6:30. My hopes for a long run melted into gooey inertia. The relentless stretch of southern summer here at last. I got off lightly: it's mid-July and not mid-May, but the warmth has sapped me.
But I'll escape it next week. Northward bound! Doing labs, visiting family and friends and cooler temps. Those non-shin-sweat runs are so close. How can I spare a single thought or mitochondrion for something so much more miserable? There's only so much water I can stomach in a day.
Anyway, legs.
Warm up: a load of clean and press.
heavy squats
super light and straigher-leg deadlifts
pistol squats
single calf raises
goblet squats
heavy deadlifts
lunges
single leg butt bridge
clamshells
situps, pushups
The squats are finally feeling more focused. I think the warm up helped: my shoulders were less of a weak link than usual. Or maybe they're finally strong enough. And I inched closer to my bodyweight goal on the deadlifts. I have time for an attempt before I leave, I think.
However, during my second set of deadlifts, I doubted my breathing. I thought about it, and I forgot what I usually do. Do I inhale or exhale? Both felt foreign. Do I hold my breath? Inhalation seemed marginally less awkward, but meanwhile, the weight was heavy and not to be trifled with. I got through the third set alright, just alright. Doubts slunk back. This breathing confusion has happened to me before. I get into a pattern that becomes second nature, and then I suddenly start wondering about it. Very disconcerting.
I did a bunch of deadlifts at the end at a lighter weight to reset. The lift happens during an exhalation after all, a slightly delayed and forceful exhalation.
But I'll escape it next week. Northward bound! Doing labs, visiting family and friends and cooler temps. Those non-shin-sweat runs are so close. How can I spare a single thought or mitochondrion for something so much more miserable? There's only so much water I can stomach in a day.
Anyway, legs.
Warm up: a load of clean and press.
heavy squats
super light and straigher-leg deadlifts
pistol squats
single calf raises
goblet squats
heavy deadlifts
lunges
single leg butt bridge
clamshells
situps, pushups
The squats are finally feeling more focused. I think the warm up helped: my shoulders were less of a weak link than usual. Or maybe they're finally strong enough. And I inched closer to my bodyweight goal on the deadlifts. I have time for an attempt before I leave, I think.
However, during my second set of deadlifts, I doubted my breathing. I thought about it, and I forgot what I usually do. Do I inhale or exhale? Both felt foreign. Do I hold my breath? Inhalation seemed marginally less awkward, but meanwhile, the weight was heavy and not to be trifled with. I got through the third set alright, just alright. Doubts slunk back. This breathing confusion has happened to me before. I get into a pattern that becomes second nature, and then I suddenly start wondering about it. Very disconcerting.
I did a bunch of deadlifts at the end at a lighter weight to reset. The lift happens during an exhalation after all, a slightly delayed and forceful exhalation.
Friday, July 19, 2013
~
No run, just too humid and one of those poor mornings anyway. eh. Whatever.
Shoulders
Dumbbell shoulder press
Bent over rows, single arm
deltoid raises, side front, back
shoulder curl(?)
bar rear delt row
shrugs
Cuban press
Iron cross
lying one-arm lateral raise
rotator cuff exercises
pushups
situps
And a crapton of press and cleans with the EZ curl bar. It was dismal at first. The glories of last time eluded me. I forgot everything. It felt so foreign. I was beginning to overthink and lose heart: I'm uncoordinated, and I should be using a straight bar, etc...I actually got a bit of a back spasm and did light relaxing deadlifts until it went away. It happens.
A ray of hope. It has been done. Slowly I got back into the swing of it. Remembered straight back, shoulders back, shoulder shrug, elbows up. I'm such a slow learner, though; I need lots of repetition. I did so many clean and presses within the sets. Panic set in after a few minutes away with other exercises: oh, no, I'm forgetting everything again! Quick, reboot.
At least my shoulders got some work.
Shoulders
Dumbbell shoulder press
Bent over rows, single arm
deltoid raises, side front, back
shoulder curl(?)
bar rear delt row
shrugs
Cuban press
Iron cross
lying one-arm lateral raise
rotator cuff exercises
pushups
situps
And a crapton of press and cleans with the EZ curl bar. It was dismal at first. The glories of last time eluded me. I forgot everything. It felt so foreign. I was beginning to overthink and lose heart: I'm uncoordinated, and I should be using a straight bar, etc...I actually got a bit of a back spasm and did light relaxing deadlifts until it went away. It happens.
A ray of hope. It has been done. Slowly I got back into the swing of it. Remembered straight back, shoulders back, shoulder shrug, elbows up. I'm such a slow learner, though; I need lots of repetition. I did so many clean and presses within the sets. Panic set in after a few minutes away with other exercises: oh, no, I'm forgetting everything again! Quick, reboot.
At least my shoulders got some work.
Thursday, July 18, 2013
~
Hot, humid, 40 minute jog/steam room with the dog. My legs were heavy, but I managed a relaxing run that helped overall, I think.
Then, arms. Still the same workout with the pushups and situps added. But I added one more exercise.
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curl
EZ bar curl
One Arm Pronated Dumbbell Tricep Extension
One Arm Supinated Dumbbell Tricep Extension
Straight Arm dumbbell pullover
Tricep dips (still on the bench, still can't quite hack even one on the dip station, but I'll keep trying)
Standing dumbbell tricep extension
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
pushups
situps
I'm considering paring down the tricep exercises (and the one arm extensions are on thin ice)...but they all seem to involve a slightly different discomfort. And the workout goes by pretty quickly.
The chest press needs some tweaking too. This is the best tutorial I've found so far, but I'm still trying to get more of a burn. My bench does incline, but the pin is gone (hey, can't complain about a curbside freebie!)...maybe I can improvise and get a more effective angle.
Then, arms. Still the same workout with the pushups and situps added. But I added one more exercise.
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curl
EZ bar curl
One Arm Pronated Dumbbell Tricep Extension
One Arm Supinated Dumbbell Tricep Extension
Straight Arm dumbbell pullover
Tricep dips (still on the bench, still can't quite hack even one on the dip station, but I'll keep trying)
Standing dumbbell tricep extension
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
pushups
situps
I'm considering paring down the tricep exercises (and the one arm extensions are on thin ice)...but they all seem to involve a slightly different discomfort. And the workout goes by pretty quickly.
The chest press needs some tweaking too. This is the best tutorial I've found so far, but I'm still trying to get more of a burn. My bench does incline, but the pin is gone (hey, can't complain about a curbside freebie!)...maybe I can improvise and get a more effective angle.
Wednesday, July 17, 2013
~
No run this morning. There was no way I could've woken up early enough. It was 25C and almost 100% humidity at 6:30 am.
The dog wasn't keen on moving, either, so I slept in and then did weights. Legs! And the daily double interjected. I could've delayed this and the tempo run a day, but I'm hoping to get three complete cycles of weights in before I leave for a few weeks and leave the worst of this long summer behind. At this point, skipping a tempo run is neither here nor there. Might as well just lift fresh.
I made absolutely no changes to the workout. I'm still not 100% satisfied with the order, but I have to step back and let it sit. The squats were better and I felt them a bit more in my quads by going a bit past 90 degrees, but I'm having issues with grip. I'm fine with a slightly different grip for deadlifts, but that doesn't quite work with the squats. Calluses are ok, but not when they get pinched. This is too much of a distraction. Maybe there's some rotation happening. Maybe I need to put the gloves back on. More research required!
However, I finally cracked the code of the lunges. I've always disliked lunges. For years, they've been the cod liver oil of my leg work. However, this morning, I found out that pointing my back foot ever so slightly inward makes things much more comfortable.
There was also an interesting psych during the deadlifts. At one point, my gaze casually drifted to the plates on the right side of the bar--and doubts slammed me instantly. It was as if I'd seen those plates for the first time. Magical garage gym fairies snuck in and loaded my bar while my back was turned. What? Can't lift all that. But I have been! So I had to calm myself down. Trust the large muscles and good alignment. They're there. Just breathe.
I like the critical moment at the very beginning when the mass makes itself known. So many doubts to power past in the quarter blink of an eye. The next instant, muscle and momentum kick in and the mass evaporates.
The dog wasn't keen on moving, either, so I slept in and then did weights. Legs! And the daily double interjected. I could've delayed this and the tempo run a day, but I'm hoping to get three complete cycles of weights in before I leave for a few weeks and leave the worst of this long summer behind. At this point, skipping a tempo run is neither here nor there. Might as well just lift fresh.
I made absolutely no changes to the workout. I'm still not 100% satisfied with the order, but I have to step back and let it sit. The squats were better and I felt them a bit more in my quads by going a bit past 90 degrees, but I'm having issues with grip. I'm fine with a slightly different grip for deadlifts, but that doesn't quite work with the squats. Calluses are ok, but not when they get pinched. This is too much of a distraction. Maybe there's some rotation happening. Maybe I need to put the gloves back on. More research required!
However, I finally cracked the code of the lunges. I've always disliked lunges. For years, they've been the cod liver oil of my leg work. However, this morning, I found out that pointing my back foot ever so slightly inward makes things much more comfortable.
There was also an interesting psych during the deadlifts. At one point, my gaze casually drifted to the plates on the right side of the bar--and doubts slammed me instantly. It was as if I'd seen those plates for the first time. Magical garage gym fairies snuck in and loaded my bar while my back was turned. What? Can't lift all that. But I have been! So I had to calm myself down. Trust the large muscles and good alignment. They're there. Just breathe.
I like the critical moment at the very beginning when the mass makes itself known. So many doubts to power past in the quarter blink of an eye. The next instant, muscle and momentum kick in and the mass evaporates.
Tuesday, July 16, 2013
~
70 minute jog on roads and in the forest. I prefer that spiders build their webs below waist level. Other than that, it was an easy if very humid run. My legs are still a little tired, but I think I can do a tempo run tomorrow. Just three miles. It's so gross out even early in the morning; I can't bear the thought of too many uphills until it gets back below 20C. Someday ~
Then, arms.
I've slowly come to realize that the one arm supinated tricep extension just doesn't work for me. Even with my lightest weight, I feel it too much in my elbow no matter how I adjust. Maybe this is some sort of tendon issue from years of being a classical musician. Anyway, if I put my palm facing my head, it works great. In general, today was perhaps the first day I actually felt like I have triceps! I could feel them instead of a more general effort. And I did half a tricep dip on the station! lol. My white whale is the elusive one-armed pushup, but I guess the proper tricep dip is in the same pod.
I also had my first failure with the chest press--my muscles quit on me! Bam, nope! It was really funny--there must be a slapstick neuron or two. This also happened last week when I tried to squat my husband. I can carry him on my back for I don't know how many steps, and I can do a quarter squat, but I when I went down further, that was it. Sudden slack and giddiness. Oh, I've gone too far this time! LOL. So, today on the bench, I lowered the weights to my stomach, took a breather, then sat back up and put them down. I could have just dropped them at my side, but that wasn't necessary this time. I still don't feel it in my chest as much as I think I should, so I was toying with position and evidently something really got sapped. So, more research...I probably have to adjust my shoulders or something. It's amazing what a micro turn or bend can do.
Like yesterday, I broke the daily double up and stuck it in the sets. 20-20-10 for the pushups, and 34-33-50 for the situps (I wanted more of a burn at the end). It's astounding how long it's taken me to figure this out. Weeks (months?) of scrapping the daily double after weights! Duh, was I really that optimistic? Putting it within the workout makes it non-negotiable.
Then, arms.
I've slowly come to realize that the one arm supinated tricep extension just doesn't work for me. Even with my lightest weight, I feel it too much in my elbow no matter how I adjust. Maybe this is some sort of tendon issue from years of being a classical musician. Anyway, if I put my palm facing my head, it works great. In general, today was perhaps the first day I actually felt like I have triceps! I could feel them instead of a more general effort. And I did half a tricep dip on the station! lol. My white whale is the elusive one-armed pushup, but I guess the proper tricep dip is in the same pod.
I also had my first failure with the chest press--my muscles quit on me! Bam, nope! It was really funny--there must be a slapstick neuron or two. This also happened last week when I tried to squat my husband. I can carry him on my back for I don't know how many steps, and I can do a quarter squat, but I when I went down further, that was it. Sudden slack and giddiness. Oh, I've gone too far this time! LOL. So, today on the bench, I lowered the weights to my stomach, took a breather, then sat back up and put them down. I could have just dropped them at my side, but that wasn't necessary this time. I still don't feel it in my chest as much as I think I should, so I was toying with position and evidently something really got sapped. So, more research...I probably have to adjust my shoulders or something. It's amazing what a micro turn or bend can do.
Like yesterday, I broke the daily double up and stuck it in the sets. 20-20-10 for the pushups, and 34-33-50 for the situps (I wanted more of a burn at the end). It's astounding how long it's taken me to figure this out. Weeks (months?) of scrapping the daily double after weights! Duh, was I really that optimistic? Putting it within the workout makes it non-negotiable.
Monday, July 15, 2013
The Queen of Tude, and the Queen of Lifts.
Short jog with the dog in the annex this morning. My legs are trashed.
We met the loose golden retriever dog again. At first, he appeared to be alone, so I stopped and talked with him and he stopped in the middle of the path, and both dogs were cool. I was surprised because each time the man had to hold the dog back! But I wanted to pass it, but I was considering just turning around because there was no owner around. Meanwhile, it's best to keep things relaxed if at all possible so I kept talking to the dog and mine. "Hey, guys, everything's cooool..."
Finally the owner comes huffing up and she starts yelling. Usually it's a couple that walks the dog, but this time the woman was on her own. At first, I thought she was asking me if it was safe or something, I dunno, so I said it was cool, but she didn't respond and kept yelling. Finally, I asked "Pardon?" "I'm talking to my dog." Ok, whatever. News to the dog too: he wasn't heeding her at all.
She was still at least twenty or so metres away and the dog was attending us, so I talked with him, we walked by, and he came round from behind to sniff my dog and they had a brief mutual whiff. My dog isn't terribly fond of other male dogs, so I told him "let's go" after a few seconds, and we walked on. The lady finally made it and I don't know what she was doing; I really wanted to put some distance between the two dogs. And then, once we had a buffer zone, I smiled and stopped to be polite, to make sure her dog didn't trail us and that we parted on a good note. This is the South, supposedly the fount of good manners, and 2013 me is trying to use my time here to become a nicer person.
Well, kiss my cold Upper Canadian bitch ass. I told her "Have a good day," and she turned and left without a word. Not even the passive aggressive "Bless your heart" (apparently not a kind sentiment around here). I dealt with both dogs and she was useless. I don't expect thanks or a cookie, but at least return my smile. Especially since this was the absolute nicest I've ever been with a poor dog handler, I think.
Ok, maybe she was panicked. Definitely, she seemed a bit put off-kilter by the situation. That's understandable. She might have been yelling quite a bit, and maybe she was telling me to do something, but I could have tuned that out. My employment history has involved a bunch of yelling from various troubled/special needs/demented people, and I just stop hearing their aggression or panic after a bit. But usually I remain attuned to their mood; I watch them yell and let the cross words dissipate and then, once we're out of the red zone, I try to turn the ship around. However, this time, I forgot to do that and just got ticked off.
But that's fuel for the shoulder furnace!!!
I'm running into a familiar problem with the shoulder press: how to get the weights set. How to get them up there. I bumped it up to 25 lbs per dumbbell, and getting them from floor to waist was easy and thoughtless, and then getting them up to shoulder height was my Everest. Sloppy as heck. Man, that ruined that set. I was better off at 20 lbs anyway. I'm still a relative weakling.
Solution? Clean them, I guess. It looks like he goes down really low, but what do I know? Not much yet.
Anyway, this led me to the clean and press, and thus the controversy. Olympic versus Crossfit versus ??? Catapult versus triple extension? All of this is new to me. And I'd thought that deadlifts were rife with debate; it took me a while to distill the basic DL principles: the straight set lower back, unlocked legs, and feeling in the glutes and hamstrings. So, now I'm in the midst of clean and press research, and I'm still figuring out the drive with dumbbells and with the E-Z curl bar (my kingdom for a barbell!)...but I found out a few things today. To a certain extent, in my very limited experience, the weight drives the motion. I started off with 20 pounds on the bar (35 total) and it was way too light. I could just lift it. A mere additional 10 pounds forced me to be tighter and I actually got some air. It just happened. Yeah! This is still a work in progress, and I've just begun, and I'm constrained by the curve of the E-Z bar, but what a fun exercise. I really really like it. It doesn't feel like what I thought it would.
A good example, I think. Research has been frustrating. I get to a supposedly good video tutorial, read disparaging comments and one that provides a link to a better video, click on that, read disparaging comments and one that provides a link to a better video, click on that, and so on. So, I just have to wade in and see what stays in the net.
The breakdown.
She's right...the bar feels weightless on the way up to the shoulders. Which is, basically, mission accomplished.
Anyway, this time, I broke up the pushups and put them in the sets, 20-20-10. This worked way better than leaving them until the end. No situps. I shredded my abs too much at the beach. It hurts to sneeze. The sign of progress and, more immediately, needed recovery.
We met the loose golden retriever dog again. At first, he appeared to be alone, so I stopped and talked with him and he stopped in the middle of the path, and both dogs were cool. I was surprised because each time the man had to hold the dog back! But I wanted to pass it, but I was considering just turning around because there was no owner around. Meanwhile, it's best to keep things relaxed if at all possible so I kept talking to the dog and mine. "Hey, guys, everything's cooool..."
Finally the owner comes huffing up and she starts yelling. Usually it's a couple that walks the dog, but this time the woman was on her own. At first, I thought she was asking me if it was safe or something, I dunno, so I said it was cool, but she didn't respond and kept yelling. Finally, I asked "Pardon?" "I'm talking to my dog." Ok, whatever. News to the dog too: he wasn't heeding her at all.
She was still at least twenty or so metres away and the dog was attending us, so I talked with him, we walked by, and he came round from behind to sniff my dog and they had a brief mutual whiff. My dog isn't terribly fond of other male dogs, so I told him "let's go" after a few seconds, and we walked on. The lady finally made it and I don't know what she was doing; I really wanted to put some distance between the two dogs. And then, once we had a buffer zone, I smiled and stopped to be polite, to make sure her dog didn't trail us and that we parted on a good note. This is the South, supposedly the fount of good manners, and 2013 me is trying to use my time here to become a nicer person.
Well, kiss my cold Upper Canadian bitch ass. I told her "Have a good day," and she turned and left without a word. Not even the passive aggressive "Bless your heart" (apparently not a kind sentiment around here). I dealt with both dogs and she was useless. I don't expect thanks or a cookie, but at least return my smile. Especially since this was the absolute nicest I've ever been with a poor dog handler, I think.
Ok, maybe she was panicked. Definitely, she seemed a bit put off-kilter by the situation. That's understandable. She might have been yelling quite a bit, and maybe she was telling me to do something, but I could have tuned that out. My employment history has involved a bunch of yelling from various troubled/special needs/demented people, and I just stop hearing their aggression or panic after a bit. But usually I remain attuned to their mood; I watch them yell and let the cross words dissipate and then, once we're out of the red zone, I try to turn the ship around. However, this time, I forgot to do that and just got ticked off.
But that's fuel for the shoulder furnace!!!
I'm running into a familiar problem with the shoulder press: how to get the weights set. How to get them up there. I bumped it up to 25 lbs per dumbbell, and getting them from floor to waist was easy and thoughtless, and then getting them up to shoulder height was my Everest. Sloppy as heck. Man, that ruined that set. I was better off at 20 lbs anyway. I'm still a relative weakling.
Solution? Clean them, I guess. It looks like he goes down really low, but what do I know? Not much yet.
Anyway, this led me to the clean and press, and thus the controversy. Olympic versus Crossfit versus ??? Catapult versus triple extension? All of this is new to me. And I'd thought that deadlifts were rife with debate; it took me a while to distill the basic DL principles: the straight set lower back, unlocked legs, and feeling in the glutes and hamstrings. So, now I'm in the midst of clean and press research, and I'm still figuring out the drive with dumbbells and with the E-Z curl bar (my kingdom for a barbell!)...but I found out a few things today. To a certain extent, in my very limited experience, the weight drives the motion. I started off with 20 pounds on the bar (35 total) and it was way too light. I could just lift it. A mere additional 10 pounds forced me to be tighter and I actually got some air. It just happened. Yeah! This is still a work in progress, and I've just begun, and I'm constrained by the curve of the E-Z bar, but what a fun exercise. I really really like it. It doesn't feel like what I thought it would.
A good example, I think. Research has been frustrating. I get to a supposedly good video tutorial, read disparaging comments and one that provides a link to a better video, click on that, read disparaging comments and one that provides a link to a better video, click on that, and so on. So, I just have to wade in and see what stays in the net.
The breakdown.
She's right...the bar feels weightless on the way up to the shoulders. Which is, basically, mission accomplished.
Anyway, this time, I broke up the pushups and put them in the sets, 20-20-10. This worked way better than leaving them until the end. No situps. I shredded my abs too much at the beach. It hurts to sneeze. The sign of progress and, more immediately, needed recovery.
Sunday, July 14, 2013
triple figures!
We're back. Slept in until it felt too gross to run. But it's never too hot to lift! At least, not here.
After a stifling hour outside doing yardwork, I did leg exercises. I actually didn't alter the routine except that I put the single squats back in because I'm having issues targeting quads. The weakest links in squats are still my shoulders. I'm investigating other exercises that I can do with the equipment I have (hack squats are a possibility) but, meanwhile...
squats--heavier
deadlifts--lighter, straight-ish leg
super light and straigher-leg deadlifts
pistol squats
single calf raises
goblet squats
heavier deadlifts
lunges
single leg butt bridge
clamshells
X 3 sets
I've been using the E-Z curl bar for the heavier deadlifts. It weighs at least 10 pounds (EDIT: 15). I put 90 pounds on today and it sure didn't feel like the first time I've lifted three digits. Attention to form has paid off. Stuff simply moved into alignment. Hands on the bar, a slim moment of doubt, and then a blank mind, breath, and the same old motion I've done countless times before. There is something so satisfying about harnessing the largest muscles in a predictable yet rigorous fashion, and the particular movement of deadlifts is strangely comforting as well. There is the too approaching thrill of lifting more than I weigh--I'm not too far off that, and probably could do it for a single rep instead of X 5. Any day now. What will that seem like? Am I pouring too much anticipation into the event already? Will it be just another number?
At any rate, I regret the loss of love in my squats. They also have the potential for a thrilling burn, but I'm not getting it anymore. Need more passion! Need more weight! But I have to figure out how to hold it. I don't have a barbell or squat rack. I put 40 lbs on each dumbbell today and it was more than manageable below the waist, and uncomfortable above it. Although, I had one bonehead moment where I adjusted the grip in one hand with a micro toss, and it landed even more uncomfortably and pinched a small blister, but I had to commit and finish the set. It's a stupid habit that I do with the 5 and 10 lb dumbbells all the time, just sort of flick them into place...it doesn't work so well with 40 lbs. One of these days, my steel-toed boots might have a field test. At any rate, I have to find out how to get the magic back.
After a stifling hour outside doing yardwork, I did leg exercises. I actually didn't alter the routine except that I put the single squats back in because I'm having issues targeting quads. The weakest links in squats are still my shoulders. I'm investigating other exercises that I can do with the equipment I have (hack squats are a possibility) but, meanwhile...
squats--heavier
deadlifts--lighter, straight-ish leg
super light and straigher-leg deadlifts
pistol squats
single calf raises
goblet squats
heavier deadlifts
lunges
single leg butt bridge
clamshells
X 3 sets
I've been using the E-Z curl bar for the heavier deadlifts. It weighs at least 10 pounds (EDIT: 15). I put 90 pounds on today and it sure didn't feel like the first time I've lifted three digits. Attention to form has paid off. Stuff simply moved into alignment. Hands on the bar, a slim moment of doubt, and then a blank mind, breath, and the same old motion I've done countless times before. There is something so satisfying about harnessing the largest muscles in a predictable yet rigorous fashion, and the particular movement of deadlifts is strangely comforting as well. There is the too approaching thrill of lifting more than I weigh--I'm not too far off that, and probably could do it for a single rep instead of X 5. Any day now. What will that seem like? Am I pouring too much anticipation into the event already? Will it be just another number?
At any rate, I regret the loss of love in my squats. They also have the potential for a thrilling burn, but I'm not getting it anymore. Need more passion! Need more weight! But I have to figure out how to hold it. I don't have a barbell or squat rack. I put 40 lbs on each dumbbell today and it was more than manageable below the waist, and uncomfortable above it. Although, I had one bonehead moment where I adjusted the grip in one hand with a micro toss, and it landed even more uncomfortably and pinched a small blister, but I had to commit and finish the set. It's a stupid habit that I do with the 5 and 10 lb dumbbells all the time, just sort of flick them into place...it doesn't work so well with 40 lbs. One of these days, my steel-toed boots might have a field test. At any rate, I have to find out how to get the magic back.
Saturday, July 13, 2013
seize the hour
I slept in a bit this morning. We hit the beach at about 7:45. Yet the weather was still reasonable, and the sand was firm. My husband ran with me for 40 minutes, and then I did another 40 alone. Halfway through the run, it started to pour, and then it switched to a vicious yet virtually moistureless driving drizzle--we felt the impact, but seemingly from something other than water. It was rather odd, but refreshing. It was the start of a storm going elsewhere, and the sun returned, but the temps remained dropped. Might have been even under 20 C! It was so invigorating.
The tide was coming in and I was losing the good sand, but an 80 minute barefoot run was enough of a stretch. But I felt no calf or achilles soreness, although my toes felt a bit rubbed raw later on.
Then I did 30 pushups--50 situps--20 pushups--50 situps, and then waded in to wash off the sand.
Good pump! But wait, there's more:
Arm workout back home in the garage. That dumbbell bench press set up trick has been a huge help!
The tide was coming in and I was losing the good sand, but an 80 minute barefoot run was enough of a stretch. But I felt no calf or achilles soreness, although my toes felt a bit rubbed raw later on.
Then I did 30 pushups--50 situps--20 pushups--50 situps, and then waded in to wash off the sand.
Good pump! But wait, there's more:
Arm workout back home in the garage. That dumbbell bench press set up trick has been a huge help!
Friday, July 12, 2013
Thursday, July 11, 2013
~
Mon: travel, wade
Tues: 30 min jog, 30 pushups
Wed: 60 min jog
Thurs: colitis, surprisingly therapeutic 50 min super impromptu easy jog, a few hours blasting Mastodon, and generally feeling cheated that the establishment that incorporated a gluten-free logo in its menu nevertheless snuck gluten in somehow. I even asked the waiter to make sure that my GF noodles were boiled in new water and a separate pot. Oh, well. After a night of fractured sleep, I woke up for the twentieth time early enough to go fishing, but I couldn't tell then if I'd be chumming the water, or what would happen. It can be unpredictable. So I stayed behind.
But I'm feeling better now.
But I'm in the hole. This is the third time in three weeks, and I was already feeling drained before yesterday.
But I'm at the beach! And the meal that got me was nevertheless very tasty. Can't complain that much.
I have to finally accept that the term "gluten-free" is bandied about more loosely down here, and unless I meet a waiter or chef who has a gluten issue, or has an affected family member, I should stick with salad and sushi and steamed food (with restrictions). There are just too many variables. But I like eating! But I can load up on food at home.
Tues: 30 min jog, 30 pushups
Wed: 60 min jog
Thurs: colitis, surprisingly therapeutic 50 min super impromptu easy jog, a few hours blasting Mastodon, and generally feeling cheated that the establishment that incorporated a gluten-free logo in its menu nevertheless snuck gluten in somehow. I even asked the waiter to make sure that my GF noodles were boiled in new water and a separate pot. Oh, well. After a night of fractured sleep, I woke up for the twentieth time early enough to go fishing, but I couldn't tell then if I'd be chumming the water, or what would happen. It can be unpredictable. So I stayed behind.
But I'm feeling better now.
But I'm in the hole. This is the third time in three weeks, and I was already feeling drained before yesterday.
But I'm at the beach! And the meal that got me was nevertheless very tasty. Can't complain that much.
I have to finally accept that the term "gluten-free" is bandied about more loosely down here, and unless I meet a waiter or chef who has a gluten issue, or has an affected family member, I should stick with salad and sushi and steamed food (with restrictions). There are just too many variables. But I like eating! But I can load up on food at home.
Sunday, July 7, 2013
The sauna
I slept in again, but only until 6:40, and I got out at 7:20. 22 C and overcast, not bad. Five miles on quiet roads, and then I went into the forest for awhile.
Highlights included seeing horses in there for the first time, getting stung by something large enough to leave about a quarter-sized spot of blood on my singlet, and sweating so much that it had mostly washed out by the time I was done. It's a mystery what got me; I'm left with a small puncture, but not even any swelling. The myriad of mosquito bites were more irritating.
At any rate, I managed to stay surprisingly comfortable for most of the run. It helped a lot that I walked up the hill by my house and then started the run at the top. It's a short hill, not even a tenth of a mile, but the grade is 6%. Thank you, findhills.com. It sets me up poorly for whatever run I do unless I really concentrate on maintaining a proper level of effort, but I rarely pull this off. Usually, stuff gets too revved up and then I just have to maintain that level and I eventually get burnt. But walking up it is a decent warm up.
After a couple of hours, I started fielding GI complaints, but they were pretty minor and, by that point, I'd already taken all the gels I was going to take. The prospect of stomaching more food might have been the tipping point.
Total: about 2.5 hours. It was 27C by the time I finished, but it wasn't bad at all because I was just coasting along. However, I looked wretched. I was so thoroughly soaked that I took a shower before doing weights.
Legs!
squats--heavier(5)
deadlifts--lighter, straight-ish leg(5)
super light and straigher-leg deadlifts--this is more of a relaxing dynamic stretch actually! (8-10 ish)
single calf raises (15)
goblet squats (5-8, depending on weight)
heavier deadlifts(5)
lunges(5)
single leg butt bridge(5)
clamshells(15)
I tried switching the order a bit, and somehow it works to do lighter deadlifts before the heavier ones, but it feels wrong to likewise order the squats. I also had a off-moment when I was interrupted in the middle of a deadlift, and I broke focus and symmetry...my back feels a little tender now. Oh, well. We don't usually have guests. I've thought about what I would do if I was doing heavier stuff in a gym: headphones. lol
And then I did 60 situps. Pushups? Dunno, man. My garage was too much of a sauna by that point. Maybe I should do the pushups at the beginning. I have no juice by the end.
Highlights included seeing horses in there for the first time, getting stung by something large enough to leave about a quarter-sized spot of blood on my singlet, and sweating so much that it had mostly washed out by the time I was done. It's a mystery what got me; I'm left with a small puncture, but not even any swelling. The myriad of mosquito bites were more irritating.
At any rate, I managed to stay surprisingly comfortable for most of the run. It helped a lot that I walked up the hill by my house and then started the run at the top. It's a short hill, not even a tenth of a mile, but the grade is 6%. Thank you, findhills.com. It sets me up poorly for whatever run I do unless I really concentrate on maintaining a proper level of effort, but I rarely pull this off. Usually, stuff gets too revved up and then I just have to maintain that level and I eventually get burnt. But walking up it is a decent warm up.
After a couple of hours, I started fielding GI complaints, but they were pretty minor and, by that point, I'd already taken all the gels I was going to take. The prospect of stomaching more food might have been the tipping point.
Total: about 2.5 hours. It was 27C by the time I finished, but it wasn't bad at all because I was just coasting along. However, I looked wretched. I was so thoroughly soaked that I took a shower before doing weights.
Legs!
squats--heavier(5)
deadlifts--lighter, straight-ish leg(5)
super light and straigher-leg deadlifts--this is more of a relaxing dynamic stretch actually! (8-10 ish)
single calf raises (15)
goblet squats (5-8, depending on weight)
heavier deadlifts(5)
lunges(5)
single leg butt bridge(5)
clamshells(15)
I tried switching the order a bit, and somehow it works to do lighter deadlifts before the heavier ones, but it feels wrong to likewise order the squats. I also had a off-moment when I was interrupted in the middle of a deadlift, and I broke focus and symmetry...my back feels a little tender now. Oh, well. We don't usually have guests. I've thought about what I would do if I was doing heavier stuff in a gym: headphones. lol
And then I did 60 situps. Pushups? Dunno, man. My garage was too much of a sauna by that point. Maybe I should do the pushups at the beginning. I have no juice by the end.
Saturday, July 6, 2013
The sauna
I slept in. 25C at 8 am. But it wasn't too bad. I honestly thought it was slightly cooler, and I was shocked at how disgusting I looked when I got home. Anyway, 65 minute jog. If I wake up early enough tomorrow, I'll attempt a longer run.
Then shoulder exercises. I am still slightly weak from the recent gluten incident. The weight I was almost comfortably shoulder pressing last week was exhausting today. No daily double again, but at least my excuse today is new: I was sharing the gym/garage/sauna with one of our guests and got distracted. Completely forgot.
Then shoulder exercises. I am still slightly weak from the recent gluten incident. The weight I was almost comfortably shoulder pressing last week was exhausting today. No daily double again, but at least my excuse today is new: I was sharing the gym/garage/sauna with one of our guests and got distracted. Completely forgot.
Friday, July 5, 2013
The best whey protein powder in the world
I don't know that for sure, but I stand by the superlative 100%. Even though, to be honest, this is my first whey protein isolate. I'd never really considered the distinction between "whey protein" and "whey protein isolate" before. I figured it was all isolate to a certain degree and the other stuff was cheaper. "Isolate" smacked of one of those bogus marketing terms anyway.
Recently, I ran out of usual whey protein, and I'm not terribly fond of the goat whey stuff my husband has, and I was starting to look at products on Amazon and feeling bewildered because I usually just scoop an anonymous (but GF) powder out of a bulk bin...meanwhile, I saw the biochem stuff on sale in a store and figured, what the heck, it's gluten free.
This stuff doesn't require stirring.
!!!! I dumped a scoop into a glass of water and it turned into a slightly yellowish and almost clear solution. Just like that! Had I opened a portal? Where was the big floating colony I had to bust up? Where were the smaller chunks that would defy desegregation and subsequently burst into powdery sweetness between my teeth? Where did it all go?
For years, I've ignorantly swallowed rigorously stirred yet clumpy watery homogenization failures.
This stuff dissolves almost instantly.
I am reminded of one of Zuzana's videos; I forget the context, but she was saying that she usually has a glass of protein first thing when she wakes up. She showed a translucent and uniform solution, and I marveled at her sorcery. She didn't name the product. I just assumed it was whey. The only other protein powder I've tried is soy, and that was even less water-soluble.
Anyway, I have seen the light and I'm feeling a surprising surge of product loyalty already. The stuff tastes fine too. I got the Natural type, and it's a faint flavour, unobjectionable, bland, almost like water. I don't have to add almond extract or whatever, or mix it in with milk.
This morning, I was still too core-sore to run, so I exercised chest/arms.
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curl
EZ bar curl
One Arm Pronated Dumbbell Tricep Extension
One Arm Supinated Dumbbell Tricep Extension
Straight Arm dumbbell pullover
Tricep dips (still on the bench, still can't quite hack even one on the dip station, but I'll keep trying)
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
No pushups, just 50 situps. I upped the weight on the bench press. In the future, I think I need to split the pushups up and do them during this workout. Ugh!
Recently, I ran out of usual whey protein, and I'm not terribly fond of the goat whey stuff my husband has, and I was starting to look at products on Amazon and feeling bewildered because I usually just scoop an anonymous (but GF) powder out of a bulk bin...meanwhile, I saw the biochem stuff on sale in a store and figured, what the heck, it's gluten free.
This stuff doesn't require stirring.
!!!! I dumped a scoop into a glass of water and it turned into a slightly yellowish and almost clear solution. Just like that! Had I opened a portal? Where was the big floating colony I had to bust up? Where were the smaller chunks that would defy desegregation and subsequently burst into powdery sweetness between my teeth? Where did it all go?
For years, I've ignorantly swallowed rigorously stirred yet clumpy watery homogenization failures.
This stuff dissolves almost instantly.
I am reminded of one of Zuzana's videos; I forget the context, but she was saying that she usually has a glass of protein first thing when she wakes up. She showed a translucent and uniform solution, and I marveled at her sorcery. She didn't name the product. I just assumed it was whey. The only other protein powder I've tried is soy, and that was even less water-soluble.
Anyway, I have seen the light and I'm feeling a surprising surge of product loyalty already. The stuff tastes fine too. I got the Natural type, and it's a faint flavour, unobjectionable, bland, almost like water. I don't have to add almond extract or whatever, or mix it in with milk.
This morning, I was still too core-sore to run, so I exercised chest/arms.
Dumbbell bench press
Dumbbell flies
7-7-7 bicep curl
EZ bar curl
One Arm Pronated Dumbbell Tricep Extension
One Arm Supinated Dumbbell Tricep Extension
Straight Arm dumbbell pullover
Tricep dips (still on the bench, still can't quite hack even one on the dip station, but I'll keep trying)
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension
No pushups, just 50 situps. I upped the weight on the bench press. In the future, I think I need to split the pushups up and do them during this workout. Ugh!
Thursday, July 4, 2013
bad evil gluten
We went out for supper yesterday, and starting around 2 am, I started to pay the price. Super inflammation. It was the same nice restaurant that sunk me last time...once is just an accident, more than once, a problem. I guess I should send them an email asking what they do to minimize cross-contamination. I dislike being that person, though!
At any rate, a wretched 4 mile run this morning. Just horrible. I thought it might help loosen me up...just too much inflammation.
On the bright side, I finally replaced my laptop trackpad. Somehow I was put into the right frame of mind for that sort of task.
At any rate, a wretched 4 mile run this morning. Just horrible. I thought it might help loosen me up...just too much inflammation.
On the bright side, I finally replaced my laptop trackpad. Somehow I was put into the right frame of mind for that sort of task.
Wednesday, July 3, 2013
rain
A deluge this morning reinforced my urge to take a day off from running. I revamped my shoulder workout (again). The newest new development has been ditching the gloves. My calluses are thick enough now, and the gloves were too big and sometimes interfered with grip, especially with deadlifts. Plus I dislike putting the gloves on and taking them off. A small but annoying thing that spurred me to organize my workouts to minimize it, when my primary concern should have been maximizing performance.
Dumbbell shoulder press (5)
Bent over rows, single arm(5)
deltoid raises, side front, back(5)
shoulder curl(?)(5)
bar rear delt row(5)
shrugs(5)
Cuban press(5)
Iron cross(5)
lying one-arm lateral raise(5)
rotator cuff exercises(10)
3.5ish sets. I did four sets of the shoulder presses and deltoid raises because those are the most important.
I can't believe it's taken me this long to learn about the deltoid back raises! Using 10 lbs for the front and side raises has become honest and targeted, no rising on my toes or whatever, and I'm at the point of adding a pound or two with wrist weights. However, I couldn't do even one back raise with 10 lb. And as for the shoulder curl, or whatever it's called (I'm still looking), it pretty much replicates my arm motion during running, that's all. Elbow kept at 90 degrees, arms kept parallel to body, and swung back and forth. Rather, pushed up forward, and then released. Although I'm digging all this newfound weight lifting knowledge, my primary goal is, apart from being able to lift heavy stuff in Real Life, to tear through the woods like a beast.
No daily double...maybe later. I was sore.
edit: ten miles biking
Dumbbell shoulder press (5)
Bent over rows, single arm(5)
deltoid raises, side front, back(5)
shoulder curl(?)(5)
bar rear delt row(5)
shrugs(5)
Cuban press(5)
Iron cross(5)
lying one-arm lateral raise(5)
rotator cuff exercises(10)
3.5ish sets. I did four sets of the shoulder presses and deltoid raises because those are the most important.
I can't believe it's taken me this long to learn about the deltoid back raises! Using 10 lbs for the front and side raises has become honest and targeted, no rising on my toes or whatever, and I'm at the point of adding a pound or two with wrist weights. However, I couldn't do even one back raise with 10 lb. And as for the shoulder curl, or whatever it's called (I'm still looking), it pretty much replicates my arm motion during running, that's all. Elbow kept at 90 degrees, arms kept parallel to body, and swung back and forth. Rather, pushed up forward, and then released. Although I'm digging all this newfound weight lifting knowledge, my primary goal is, apart from being able to lift heavy stuff in Real Life, to tear through the woods like a beast.
No daily double...maybe later. I was sore.
edit: ten miles biking
Tuesday, July 2, 2013
Happy Belated Canada Day!
Yesterday: tempo run, 3 miles in 22:10. Ok, a shorter and slightly different route with a net downhill of about 100 feet, but I'm still shocked. Usually under 8:00/mile is great. I can't remember the last time I put together 3 miles under 7:30/mile.
After that, I ducked into the forest. It was only about 22 C but very humid; I took my shirt off and cooled off a bit while splashing through puddles. I haven't run in just a sports bra in a while. Very refreshing, but best reserved for the deepest reaches of solitude.
Total run: uhhh, in 58 minutes. I think it's about 6.5 miles. I really don't know.
Then, leg exercises and the daily double. I've wussed out and replaced the single-leg squats with lunges. Still a tough workout. I upped the weights for the last sets of squats.
Today: easy 50-60 min jog, mostly in the forest. Then arm exercises. I tried to add the tricep dips but, man, I can't actually manage more than halfway! so I did dips on the bench. I also added another chest exercise which turned out to be surprisingly satisfying.
The daily double after all of the tricep/bicep/chest exercises was rather uncomfortable.
After that, I ducked into the forest. It was only about 22 C but very humid; I took my shirt off and cooled off a bit while splashing through puddles. I haven't run in just a sports bra in a while. Very refreshing, but best reserved for the deepest reaches of solitude.
Total run: uhhh, in 58 minutes. I think it's about 6.5 miles. I really don't know.
Then, leg exercises and the daily double. I've wussed out and replaced the single-leg squats with lunges. Still a tough workout. I upped the weights for the last sets of squats.
Today: easy 50-60 min jog, mostly in the forest. Then arm exercises. I tried to add the tricep dips but, man, I can't actually manage more than halfway! so I did dips on the bench. I also added another chest exercise which turned out to be surprisingly satisfying.
The daily double after all of the tricep/bicep/chest exercises was rather uncomfortable.
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