I row, I lift, I cook, I clean, I'm amazing

So, after a long day I headed to UA mainly because I wanted to take some time off my rowing, and I did. I also did a fair amount of leg stuff. Here's the routine:

• 10 minutes of rowing
• abductor (60 lbs, 2 sets of 15, 1 set of 12)
  
• adductor (60 lbs, 2 sets of 15, 1 set of 12)
• plie squats (60 lbs, 3 sets of 15)
  
• squats (no weight, 15 reps; 50 lbs on bar, 2 sets of 12)
  
• Romanian deadlifts (40 lbs, 3 sets of 15)
  
• leg extensions (70 lbs, 15 reps; 80 lbs, 15 reps; 85 lbs, 15 reps)
• ab work
  

I feel like I am missing an exercise or two. I didn't describe some ab work I did and some stretching type things.

Ok, so let me talk about my rowing. I average 2:21 over 10 minutes, which is seven seconds better than the 2:28 average over 10 minutes yesterday. That's a good improvement, but I know I can do better. At the end of the 10 minutes, I was rowing at a 40m/s pace. That's equivalent to what a little buddy of mine did over 500m. I was really in a rhythm and I didn't feel like 40m/s was terribly taxing. In other words, I BET I can do that for 1:41 seconds and match my little buddy's pace. Of course, he's probably better now than he was when he recorded that time. Also, there's the fact that I don't know what sort of machine he uses and whether he has the tension up to 10 (as I do).

Well, lots to do so I'll end this post now. Decent workout; I probably should have done more cardio. Oh well.

Row, row, row your stationary boat...

So, here I am in my study trying to recall the many challenging exercises I did while at Urban Active this afternoon. Where are you right now? Grab another "potatoe" chip and enjoy that convention currently on at least four major networks. ;)

Anyway, here's what I did with a margin of error of plus or minus 10 lbs and 5 reps:

• 5 minutes on elliptical because someone was on the rowing machine and the "free" machine was broke
• 10 minutes rowing faster and more consistently than big slow friends of mine
  
• incline bench (no weight, 3 sets of 18)
  
• hack squat (no weight, 3 sets of 15)
  
• decline bench (no weight, 18 reps; 10 lbs on bar, 15 reps; 20 lbs on bar, 12 reps)
  
• incline flys (10 lb dbs, 3 sets of 15)
  
• lat raises (10 lb dbs, 2 sets of side and front raises, 12-15 reps)
  
• lat pulldowns (40 lbs, 15 reps; 55 lbs, 15 reps; 70 lbs, 12 reps)
  
• incline curls (15 lb dbs, 2 sets of 12?)
• standing hammer curls (15 lb dbs, 15 reps)
  
• seated curls (15 lb db, 15 reps)
  
• tricep pulldowns (25 lbs, 18 reps; 30 lbs, 15 reps; 35 lbs, 12 reps)

Yep, that about does it, I think. Mere mortals can't keep up with me, I know. The workout felt ok. I could have kept going. I wanted to do more leg stuff, but I think I may have done something to my ankle when I did those calf exercises using the leg press machine the other day. When I got out of bed this morning, my right ankle buckled just a bit. Can't have a buckling ankle.

Overall, pretty decent workout. It doesn't stress me out too much, so perhaps I'm not doing enough. I'm keeping the weights relatively low just because I don't need to build muscle. Also, my left shoulder still doesn't feel right; I bet I really damaged it months ago. Perhaps I need "surgimification" to use a word a friend of mine might make-up - you know who you are.

Have a good night!

I have concrete blocks for running shoes

That's the only explanation for why it felt so difficult to run today. I did my big block. I really felt tight in my hammies before starting. Did I stretch? Not really. Sorry, Patrick aka Running Guru wherever you are.

Then as I was running I felt sore in my right calf muscle. Must be those crazy calf exercises I did the other day.

Then I started to feel my hands swell. It's hard to explain; I think it's a sign of dehydration. They start feeling bubbly. It's not pleasant.

But at least I ran. What did you do???

A little leg workout and a little Ohio Renaissance festival...

Went to Urban Active today. I thought about trail running, but I can do that tomorrow.

So, here's my fantabulous routine:

• 15 minutes elliptical
• walking lunges (no weight, back and forth once; 12.5 dbs, back and forth twice)
  
• leg press (no weight, wide stance, 15 reps; 90 lbs, wide stance, 15 reps; 180 lbs, wide stance, 15 reps)
  
• loaded plate leg press (90 lbs, 15 reps; 180 lbs, 15 reps; 270 lbs, 15 reps)
  
• bend over thingies with bar in my hand (50 lbs, 3 sets of 15)
  
• plie squats (60 lbs, 2 sets of 15; 70 lbs, 15 reps)
  
• calf exercises on the leg press (90 lbs, 30 reps; 180 lbs, 2 sets of 15 reps)

Felt very good to do this and not at all taxing... I AM A MONSTER...well, a leg monster. Ok, maybe not quite a monster of any sort, but I LOVE LOVE LOVE working my legs. The feeling in my glutes (that's just a nice worse for my bubble) is amazing. When I'm doing walking lunges, I REALLY try to tighten my glutes with each bend. Awesome stuff. I could have done a lot more today but I had places to go...

Went to the Ohio Renaissance Festival. I remember as a kid always wanting to attend the one in upstate New York. I remember Dad and I vaguely discussing it but never doing it. When I moved to Ohio, I went within a few months of getting here, and I think my lack of enthusiasm for it really disappointed my neighbor. Oh well. I've been three times - having missed last year? - and it's never terribly good or terribly bad. It's interesting and worth the trip... not worth the full price ticket, but nonetheless it's a pleasant way to spend a few hours.

I will perhaps write more about the Renaissance festival later....

Attack of the Harriers...what's a harrier?

Went to MUH's gym today, because I was at MUH to meet with a student, and it seemed like a good idea to workout while there.

Here's what I did:

• bench press (no weight, 15 reps; 10 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
  
• side and front lat raises with db (10 lbs, 3 sets of 15; 5 lbs, 3 sets of 15)
  
• overhead pulldown (20 lbs, 15 reps; 40 lbs, 15 reps; 60 lbs, 15 reps)
  
• cable rows (50 lbs, 3 sets of 15)
  
• tricep ex with V bar and cable (20 lbs, 15 reps; 30 lbs, 15 reps; 40 lbs, 15 reps)
  
• one arm bicep curl with handle thing and cable (10 lbs, 15 reps)
  
• bicep curls (15 lbs, 2 sets of 15, 1 set of 8; 20 lbs, 1 set of 8)
  
• one legged bend down things (3 sets of 15)
  
• on back raise legs things (3 sets of 15)
  
• knee lifts (3 sets of 15)
• 5 minutes on elliptical

Am thinking of running MUM trail later, but I don't know. Lots to do around the house given I've been gone for a bit, so I probably should just clean the house and call that cardio.

Overall, today's workout felt good. I could just keep going and going once I'm in the gym, so I really have to watch that I don't overtrain or hurt myself. My left shoulder still feels weak, and I just don't trust it. Not sure what to do about that.

Appreciate the negative aka Oh my gosh two in a row...

So today I headed down to Urban Active. It's an interesting scene at about 5:30 or 6:00pm. Lots of young, pretty people with young, pretty bodies. No complaints from me.

Let me get to the workout then some comments:

• 10 minutes elliptical
• decline bench press (no weight, 15 reps; 20 lbs on bar, 2 sets of 15)
  
• overhead db press (10 lbs, 15 reps; 15 lbs, 2 sets of 15)
  
• decline db flys (10 lbs, 2 sets of 15)
  
• flat bench db flys (10 lbs, 2 sets of 15)
• incline db flys (10 lbs, 2 sets of 15)
• squats (no weight, 15 reps; 50 lbs, 2 sets of 15)
  
• hack squats (no weight, 2 sets of 15)
  
• calf sled thing (no weight, 15 reps; 90 lbs, 2 sets of 15)
  
• seated calf raises (25 lbs, 15 reps; 50 lbs, 12 reps; 75 lbs, 8 reps)
  
• seated db curls (10 lbs, 15 reps; 15 lbs, 2 sets of 15)
  
• ez bar curls (40 lb, 2 sets of 8)
  
• 5 minutes rowing

I was doing the bench and thinking about the negative - you know, the downward push of gravity that most people use as a crutch to help them in their reps - and I decided to slow the negative and explode up with each rep...very cool stuff. I don't want to get too thoughtful here - I mean, working out isn't supposed to be thoughtful - but there was a certain... irony isn't the right word... no.... synchronicity... yeah... with me not merely enduring the negative but actually PROLONGING it by resisting gravity. Sometimes one should listen to gravity... it's a force that can't be resisted indefinitely. It's time for a change, a break, something different.

And I was also thinking about my poor left shoulder, which must really have some sort of injury, because I definitely felt weakness in it after I did the crazy db flys in three different positions... I suppose 135 reps will do that too...even at light weight... but I do think there's something wrong. I felt it, too, when I did squats. Oops.

Overall, an ok workout. I wanted to go a bit longer but I realize I need to ease myself back into things or I'll hurt myself. I'm not a spring chicken anymore. Ha.

Finally, another workout

Went to Urban....

• 15 minutes elliptical
• bench press (no weight, 15 reps; 10 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
  
• leg press press (no weight, 3 sets of 15; 90 lbs on, 3 sets of 15; 15 reps of calf exercises)
  
• 15 minutes stationary bike

Yeah, pretty wimpy, but at least it's something. I'll do more Wednesday, etc.

I have returned!

Due to an illness in my family, I have been unable to workout, so today was the first day back at the gym for me. I anticipate it's going to be rough getting back up to speed, but hopefully the time off helped my left shoulder heal.

So, what was my routine?

• 10 minutes on the elliptical
• bench press (no weight on bar, 15 reps wide grip, 15 reps not so wide grip; 10 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
  
• leg press (no weight, 3 positions, 15 reps; 2 45 lb plates, 4 positions, 15 reps... twice)
  
• walking lunges (no weights, just walking back and forth twice and SQUEEZING my bubbles!)
  
• overhead dumbbell press (5 lb dbs, 15 reps; 10 lb, 15 reps; 12.5, 15 reps)
  
• incline flys (10 lbs, 15 reps; 15 lbs, 15 reps)
  
• leg plate press (whatever it's called) (2 45 lb plates, 2 sets of 15)
  
• side lat raises (5 lbs, 15 reps; 10 lbs, 15 reps)
  

Secret Plan in Effect

So, today I began implementing my secret plan....rowing. I also did a spot of upper body work but nothing too significant.

Here goes the workout:

• 10 minutes elliptical
• 15 minutes rowing (2750 meters)
• smith machine bench press (no weight, 20 reps; 20 lbs on bar, 20 reps; 40 lbs on bar, 2 sets of 12; 50 lbs on bar, 2 sets of 8)
• lat pulldowns (55 lbs, 20 reps; 70 lbs, 4 sets of 12 reps)
• seated triceps (no weight, 20 reps; 50 lbs, 20 reps; 90 lbs, 3 sets of 12?)

That's it. Not very challenging, but still a decent workout. I'm not sure I'm doing the rowing thing correctly. It just feels odd to me. Perhaps if I were really in a boat, I might notice something (like I was going in circles ...as that's what happened the last time I rowed a boat). Felt like a decent upperbody workout. I'll get the hang of it the more I do it. For now, it's a top secret project.

1 hr of cycling + 1 + hrs of yardwork =

one very tired me.

Popo lets Cadel down...

I ran around the small block just now, but more importantly, Cadel lost his yellow today. Was a great finish to the stage - lots of attacks, etc. But Popo is a real disappointment. Maybe he was doping too when he was with LA? I thought he'd be able to escort Cadel right up the mountain. That would have countered the Schleck attack. Now Evans must deal with several GC contenders within a minute, and TWO ON THE SAME TEAM. That's insane. I don't know about Frank's tt abilities, but Sastre doesn't really worry me too much, so if I were Cadel, and both attacked, I'd be more likely to follow FS than CS.

Need a shower. Missed a shower by a few minutes it seems. Major t-storms headed this way.

"You talk about your woman; I wish you could see mine"

That's a quote from Tommy, of course. I was singing and dancing in the shower; in fact, the TOMMY album is playing in the background as I type this.

Today was a good day at the gym. I think the shoulder is improving, but I still don't trust it. So here's the routine:

• 10 min elliptical to warm up
• pull ups (3 sets of 8) and knee ups :) (3 sets of 15)
• bench press (no weight, 20 reps; 20 lbs on bar, 12 reps; 40 lbs on bar, 3 reps; 20 lbs on bar, 12 reps; 40 lbs on bar, 2 reps; 20 lbs on bar, 12 reps)
• overhead dumbbell press (5 lb dummies, 20 reps; 10 lb, 12 reps; 17.5 lbs, 12 reps)
• side and front lat raises (5 lb, 20 reps; 10 lbs, 3 sets of 12?)
  
• preacher curls (20 lbs, 20 reps; 30 lbs, 12 reps; 40 lbs, 10 reps and 6 reps?)
  
• tricep pulldowns (20 lbs, 20 reps; 30 lbs, 12 reps; 42.5 lbs, 2 sets of 12)
  
• bicep curls (15 lb dummies, 20 reps?; 20 lb dummies, 2 sets of 12)
• behind head tricep thingies (20 lbs, 3 sets of 12)
• 10 pushups
  
• 20 minutes running on treadmill
• some light ab stuff
  

I am sure I have some of the numbers above wrong, but that doesn't matter too much. Basically, I warmed up with a set of 20 on a light weight, and then did 3 sets of 12 with some decent weights. I tried some heavier stuff, but I am WEAK! I don't really care about the weight though; it's more about the appearance. I want to look lean.

You may also notice something new: running on a treadmill. I really can't explain that. It just sorta happened. Bad. Very bad. I hate running on a treadmill, but it happened, so I put in 30 mins of cardio today.

Now my next step is try the rowing machine; not sure I'll do that, but I'm thinking about it. It's a top secret project though.

Ok, off to dress and head to the hot air balloon festival.

-The Gypsy Queen

Ho-hum, I ran the trail, and ran the hill...

So, after the requisite day off after a good leg day, I did some trail running today. I took it at an easy pace, because of the heat and humidity. I also ran the hill 5 times. Felt good.

Tomorrow it's a visit to Urban Active for some upper-body stuff. Wooooo0-hoooooo pull-ups!

I've worn a path on the hill, which makes it easy to follow, but someone needs to do some serious trail maintenance! The paths are overgrown and I'm constantly afraid of getting poison something.

A lil dung beetle advised me to use alcohol to kill anything - I think he meant rub it on my legs, but he may also have meant I should drink it - so that's what I do... rub the alcohol... in fact, it's actually RUBBING alcohol, so it makes sense to rub, not drink.

"You shook me all night long..."

What's the phrase - apropos of nothing? - I chose that for a subject line. Heard the song on the radio, and it's a favorite 80s tune of mine.

So, big day at the gym for my legs. For the rest of me? Not so much.

I admit - and those who know me, probably know this - that I LOVE leg workouts. It's just pure power for me, and I like that. I hate running long distance. I don't like endurance events. But I do love just allowing my muscles to do their thing. I really am trying to improve my endurance and my strength for cycling. I actually wanted to go really heavy today, but I resisted that. Had a very weight tinge in my left knee, which worried me but didn't stop me from lifting. The reason I can stand running trails is that those runs feel more muscle-driven / power-driven than road running. Yes, I know you use muscles all the time, but I like explosiveness that trail running requires just as I like the explosiveness of a strong leg workout. I just wish, wish, wish, wish I could shape my legs more. I think they look like redwood trees.

Here's what I did:

• 10 minutes warmup on elliptical
• front squats (no weight, 20 reps;20 lbs on bar, 20 reps; 3 sets of 12 reps with 50 lbs on bar)
  
• hack squats (no weight, 20 reps; 4 sets of 12 with 50 lbs on the bar)
  
• plate loaded leg press (no weight, 20 reps; 90 lbs on bar, 12 reps; 180 lbs on bar, 2 sets of 12; 270 lbs on bar, 2 sets of 12 reps)
  
• leg press (no weight, 20 reps; 90 lbs on bar, 4 sets of 12 reps)
  
• Romanian deadlifts (just the bench press bar, 4 sets of 12 reps...finished with 24 reps)
  
• seated calves (45 lbs, 20 reps; 70 lbs, 4 sets of 12....finish with 24 reps)

So, perhaps you can see the "philosophy" here... or not. Basically, warmup on each exercise with 20 reps and very little / no weight. Then do 4 sets of 12 reps at a good weight. I was comfortable with this workout; it didn't stress me out too much, but I did feel I was working.