Wend's Online Journal

[wend]

December 26, 2003

Today will be my third time doing a whole-body workout, more or less HST. (Lifting MWF, Yoga/Pilates class T & Th, with 1/2 hr. cardio afterwards, 45 min. cardio on Sat & Sun., using recumbant bike w/hill program, high intensity.)

Exercises (2 sets of 10 whenever possible...will go down to 2/5 after next week, then take two weeks off, doing just cardio & yoga, then return to 2/15 for two weeks, then 2/10, and 2/5...and on, and on, and on, til I'm huge; then I'll return to a more sculpting split, when I have something to sculpt!):

Squats (95)
SLDLs (100)
Seated Calves (45)
Bench (95)
Incline DB Flies (30s)
Lat Pulldown (75)
Seated Rows (90)
DB shrugs (30s)
Pushpresses (Standing Military Press) (55)
DB rear-delt flies (10s)
Barbell curls (50)
Skullcrushers (45)

I know that might seem like too much cardio, but I'm insanely conditioned from 6 years of using a bicycle as my major mode of transportation, and I just got a car for Christmas. (Thank you, Santa!) I've got a fair amount of fat to burn off, and I'm currently nearing the end of my first cycle of Deca. (I'm 5'8", 172 lbs., about 20% bf.) I'm in my late 30s, post childbearing.

My fitness goals include getting wildly muscular (I'm blessed with a husband who finds muscle sexy), improving flexibility & functional strength, and becoming as pain-free as possible. All those years of biking (without stretching afterward) have given me alignment problems in my knees and hips. Since returning to the weight room (after many years away) and getting serious about my yoga practice over the summer, the pain in my knees has been greatly reduced, but my hip has gotten worse. Now I'm focusing on that with yoga, trying to stretch my hip flexors well after every workout.

Observations on the benefits of fitness:

The sex is incredible!
It's easy to intimidate my son's teachers.
I'm looking forward to baring my body when the weather warms up, for the first time in ages.
The sex is incredible!
No one tries to cut in line at the grocery store.
(Did I mention that the sex is incredible?)

 

[wend]

Amendments to today's workout:

upped to 55 for seated calves, 35s for DB shrugs, 90 for the lat pulldowns, and I did pushdowns for tri's, at 70.

 

[wend]

I quit the deca (I was getting kinda blocky looking) and have started using a thermogenic to help burn off some of the fat. I'm going for a long, lean look. I've lost some water and maybe a little fat...definitely looking better. For about a week there I couldn't see any of my cuts...I just looked tubby!

I'm about to head out to the gym to lift. I haven't done it since Monday, because of holiday hours (I did get to do some cardio on Tues. & Wed.). I'm switching to lifting on W, F & Sun, so I can lift more with my husband (we go together F, Sat & Sun).

 

[wend]

PRs today:

Bench: 100 lbs.
Pushdowns: 80 lbs.

Sorta stuck on the same weight with SLDLs and squats...my legs feel like they could take more weight, but my back doesn't. (Poo.)

 

[wend]

Today was my last workout at 10 reps...on Wed. I'll raise the weight a bit and do 2/5. These were my final weights (the next 10-rep round, I'll have to try to end with weights 5 lbs. heavier).

Squats (100)
SLDLs (110)
Seated Calves (70)
Bench (100)
Incline DB Flies (30s)
Lat Pulldown (93)
Seated Rows (105)
DB shrugs (35s)
Pushpresses (Standing Military Press) (55)
DB rear-delt flies (10s)
Barbell curls (50)
Tricep pushdowns (80)

I tried to go up to 55 on the bicep curls, but I could only do 5 reps. Very frustrating (I've been curling 50 for weeks). I wonder if I could do more with a short bar (I was wondering if balancing the big bar was extra taxing), but there is no premade (shorter) 55 pounder.

I'm thinking I'm going to have to get a set of those magnetic weights so I can progress in smaller increments.

I've lost four pounds since beginning the thermogenic and cutting carbs (it's been about 5 days), down to 168.

 

[wend]

My first day of 5-reps.

(January 7.)

Squats (115)
SLDLs (125)
Seated Calves (90)
Bench (105)
Incline DB Flies (40s)
Lat Pulldown (105)
Seated Rows (105)
DB shrugs (40s)
Pushpresses (Standing Military Press) (65)
DB rear-delt flies (15s)
Barbell curls (60)
Tricep pushdowns (90)

Today was a total cheat day on my diet...I had a friend over for tea for a late xmas celebration...lots of petit fours, chocolate chip muffins, etc. Egads. Nothing like lifting with a sugar buzz!

I don't know what I'm going to do when I need to start using heavier dumbells...I can barely get the 40s in place. My wrists are the weak spot.

I was just talking with my husband (who understands this HST stuff a little better than I)...when I'm done with the 2 weeks of 5 reps, then I have another 2-week period of lifting before my 2 weeks of deconditioning...I could choose to do another 5 rep, or 3 reps, 1 rep, or another period of 10 reps, concentrating on form. I'm choosing the latter.

 

[majutsu]

As far as how to handle the heavier dbs, I had the same problem (small wrists for a man), so I clean and jerk them into place standing, then lower to the bench. If you can curl 40lb db into place seated, you could easily clean 55-60 in place, with LESS effort. Plus, according to Arnold, it improves your overall athleticism and lean muscle mass to do these small power movements several times a workout, especially when you limit your excercises overall, like in HST. Good luck! P.s. you are a strong lady

 

[wend]

Thanks for the tip, Majutsu. I'll give it a try. (Thanks for the compliment, too! It IS nice to finally be in the triple digits for my power lifts, though I won't really feel strong until I can do chins...)

 

[wend]

Jan. 9

I'm just back from the gym.


Squats (125)
SLDLs (125)
Seated Calves (90)
Bench (105) (I tried to do 115, but I could only do 3 reps)
Incline DB Flies (40s)
Lat Pulldown (90 + two little add-ons...I went down cuz my form had deteriorated too much with the heavier weight)
Seated Rows (105)
DB shrugs (40s)
Pushpresses (Standing Military Press) (70)
DB rear-delt flies (15s)
Barbell curls (50) (I went down...my wrists hurt too much at 60)
Tricep pushdowns (70) (I went down to improve my form)

After lifting I did 25 minutes of intense cardio on the elliptical trainer (x-train reverse at level 16, 60 rpm....whew! I'm still buzzing on the endorphins).

Majutsu, I tried to do the clean & jerk with the dumbells, but I couldn't! So I got them onto my knees and then lifted them into place with my quads.

My whole body feels like it went through the wringer. Good feeling.

 

[wend]

Did cardio today, 40 minutes (all the time I had before the nursery closed).

We bought calipers today, so I was actually able to measure my bodyfat. I'm at 22%. I think I'd like to get down to about 15%.

Cheated on the diet again today...we went out to dinner. A glass of wine, and some spaghetti, and (mea culpa) a piece of Italian cream cake. It's too good! I couldn't resist.

 

[wend]

Jan. 11

Squats (125)
SLDLs (125)
Seated Calves (90)
Bench (110)
Incline DB Flies (35s)
Lat Pulldown (90 + two little add-ons)
Seated Rows (105)
DB shrugs (40s)
Pushpresses (Standing Military Press) (70)
DB rear-delt flies (15s)
Barbell curls (50) set of 10 to warm up
DB curls (a la Wend...simultaneously, I curl with elbows planted at my waist, palms turned out...it really gives me a crazy pump...my veins pop out and everything...I love it) (20s)
Tricep pushdowns (70)
Skullcrushers (35) (using perfect form taken from Arnold's book...hanging my head off the bench so I can lower the bar for a full stretch, and only raising up to the point of maximum contraction...man, that really isolated them)

I was happy to raise the weight on my bench...I barely got out the second set of five. I'm not raising the weight for squats or SLDLs anytime soon...it takes all my concentration not to hurt myself at this weight.

 

[chewyxrage]

keep up the good work.

 

[wend]

Thanks! Will do. Wild horses couldn't keep me away.

 

[wend]

Squats (125)
SLDLs (125)
January 14

Seated Calves (90)
Bench (110)
Incline DB Presses (40s)
Lat Pulldown (105)
Seated Rows (105)
DB shrugs (40s)
Pushpresses (Standing Military Press) (70)
DB rear-delt flies (15s)
Barbell curls (50) set of 10 to warm up
DB curls (20s)
Tricep pushdowns (70) set of ten to warm up
Skullcrushers (40)

I had a horrible headache and sore back when I started...I had to bail on the fifth rep of my first working set on the bench...then I chickened out and only did 3 on the second set. Thankfully, I was able to get some Tylenol and was feeling better by the time I left the gym...I was pretty close to giving up...but just couldn't.

 

[wend]

Jan. 16

Squats (125)
SLDLs (125)
Seated Calves (90)
Bench (110)
Incline DB Presses (40s)
Lat Pulldown (90)
Seated Rows (105)
DB shrugs (40s)
Pushpresses (Standing Military Press) (70)
DB rear-delt flies (15s)
DB curls (25s)
Skullcrushers (50)


I did arms first cuz I'd just eaten (didn't wanna yack in the middle of squats); by the time I got to bench (which I did after legs), I couldn't do complete sets...I did 3 and 4. I had to go down on my pulldowns...I did back last (I usually do arms last), and by then I was just pooped. But I was thrilled to be able to do curls with the 25s...that was impossible just a few days ago.

 

[wend]

Jan. 18 My last day of 5 reps...whew! I wasn't sure my elbows and shoulders were going to survive.

Squats (130)
SLDLs (125)
Seated Calves (90)
Bench (110)
Incline DB Presses (40s)
Lat Pulldown (105)
Seated Rows (105)
DB shrugs (40s)
Pushpresses (Standing Military Press) (70)
DB rear-delt flies (15s)
DB curls (25s)
Skullcrushers (50)


I did the full 2/5 on the bench! Yay!

 

[ZKaudio]

Dedication will pay off man.

 

[wend]

Thanks, Z! I'm already seeing lots of results...I've been lifting about 3 or 4 times a week since the summer. I started the HST just a few weeks ago...and the increased rate of improvement is considerable, most obviously in strength, but also in my physique.

January 21

I went back to 2/10 today, and also made some changes in my exercise routine, in prep for the next round.

Squats (115)
SLDLs (110)
Lunges (with the bar...dang, them lunges is tough)
Seated Calves (70)
Bench (100)
Incline DB Flies (20s)
Decline BP (85)
Lat Pulldown (75)
Seated Rows (90)
DB shrugs (35s)
Pushpresses (65)
DB rear-delt flies (12s)
DB curls (20s)
Skullcrushers (40)


On the decline bench press, I sorta hurt my elbow getting it into position. How am I supposed to do that without a spotter? It's up high and a bit behind me...I'm tall for a woman, but at 5'8" I'm not THAT tall...putting it back is no problem, I can sorta throw it back there...but lifting it off was a bitch. I know I could press more weight than that, but there's no way I could get more than that into position.

Oh, and on flat bench, I had to bail on the final rep of the second set. I almost made it, but just couldn't.

 

[wend]

We skipped tonight. My hip and elbow just didn't feel up to it. Maj hadn't had a beer in a while, so he figured it'd be a good night for a rest (he's been going hard at it, too).

I think I screwed my hip yesterday, giving the stair-climber a go after yoga class. Big mistake. (The machines I usually use were full. Grrr.) Tomorrow I'll take an Advil and go for it.

Hey, I discovered (using a handmirror and the full-length) that the cellulite has actually disappeared from the back of my thighs, and is almost gone from my butt! I've had that since I was sixteen (egads, that's twenty years now), even when I've been skinny (at 121 and a size 6!). Nothing like changing the body composition. I love bodybuilding. This totally rocks.

 

[wend]

Jan. 24

Squats (115)
SLDLs (115)
Lunges (with a broomstick)
Seated Calves (70)
Bench (100)
Incline DB Flies (20s)
Decline BP Hammerstrength (100)
Lat Pulldown (90)
Seated Rows (105)
DB shrugs (35s)
Pushpresses (65)
DB rear-delt flies (12s)
DB curls (20s)
Skullcrushers (40)

Man, what a tough workout. I was stupid (stubborn?) enough to go for the tenth rep on my second set of flat bench, even though I'd had to bail on the tenth rep of the first set, and on the second set, it started being tough on the eighth. I took a couple of breaths, did the ninth, barely making it, then took a couple of breaths and went for the tenth. Well, I didn't make the bailout peg on one side and dropped the bar on my face (hitting my chin, right below my lip). Owie. I yelped "fuck" and a man was nice enough to run over and get it off of me (Maj was doing hack squats).

That kinda colored the rest of my workout (I'd started with bench). I was so pumped with adrenaline that my knees were shaking while I did my rear delt flies, an hour later. Egads. That sucked. Still, I had a good workout, all in all. I think I might switch to the Hammerstrength machine for flat bench...it worked great today for the decline press. It'd be nice to be able to push the weight without worrying about dropping it on myself. Maj was a little upset...said I could've broken my jaw. As it is, I think I might look like I took one on the chin tomorrow...it's a bit tender.

 

[wend]

It only left a tiny little mark, just below my lip. Thank goodness it landed where it did, and not a bit higher...it might've made my teeth cut my lip...or worse. And boy am I glad that I at least got it onto one of the pegs, so I didn't take the full weight.

Seems like I hurt my arm while trying to keep it from smashing my face...my right arm (the one that failed) was so sore this morning that I decided to start my two weeks of deconditioning a week early. I was reading a paper on HST last night (which I should have read earlier), and it seems that those first two weeks of 15 reps is for the purpose of lactic acid production, to toughen up the ligaments and tendons...I hadn't really done those weeks, but had been doing sets of 13 (or so) for some exercises and 5 for others. And it was the military press and the bench that I was doing 5s with. Now I think I've got tendonitis in my shoulder and elbow and wrist. Urgh. Do I feel stupid.

Hopefully it'll heal up during these two weeks...I'm going to be doing yoga, cardio on the recumbant bike, and some AR at home with Pilates bodybands (and housework).

I'll do the next round right.

I did two sessions of cardio today, 45 min. each, separated by a ten-minute break w/stretching. I was going to quit after the first, but my girl wanted to finish watching a movie in the nursery! Besides, the endorphins actually had my arm feeling MUCH better.

 

[wend]

I skipped yoga class yesterday...my arm didn't really feel up to it. I'm about to go do some cardio on the bike.

What a bummer. Maj at least assures me that I won't lose any muscle to atrophy after just two weeks, but I've gotta admit that the thought of not lifting for two weeks is depressing.

 

[wend]

Feb. 9

First day back. Did 2/15, as fast as I could with good form, very little rest. Then I did 1/2 hr. on the elliptical trainer, x-train reverse.

Squats (65)
SLDLs (65)
Lunges (with a broomstick)
Seated Calves (35)
Incline BP Hammerstrength (70)
Decline BP Hammerstrength (70)
Lat Pulldown (60)
Seated Rows (60)
DB shrugs (25s)
Pushpresses (35)
DB rear-delt flies (5s)
BB curls (25)
Skullcrushers (25)

 

[wend]

I skipped yoga class this am to let S. sleep in (and then she got up only 15 min. after class had started!), and boy do I feel it. I'm gonna go do the Falling Practice from my new yoga book (Yoga: The Poetry of the Body...which ROCKS, btw).

Them 15 rep sets with light weights sure do make the muscles sore! Dangarang.

 

[wend]

Squats (70)
SLDLs (70)
Lunges (with a broomstick)
Seated Calves (40)
Incline BP Hammerstrength (70)
Decline BP Hammerstrength (70)
Lat Pulldown (65)
Seated Rows (65)
DB shrugs (25s)
Pushpresses (35)
DB rear-delt flies (5s)
BB curls (35)
Skullcrushers (30)

 

[wend]

Feb. 13 (last night)

Squats (75)
SLDLs (75)
Lunges (20)
Seated Calves (45)
Incline BP Hammerstrength (70)
Decline BP Hammerstrength (75)
Lat Pulldown (67.5)
Seated Rows (75)
DB shrugs (30s)
Pushpresses (40)
DB rear-delt flies (8s)
BB curls (40)
Skullcrushers (35)

On the barbell curls, I've started doing the second set with a reverse grip (I started that on Wed., after my right wrist kept popping...I figured it would help, and it has).

 

[wend]

February 16

Squats (80)
SLDLs (80)
Lunges (25)
Seated Calves (50)
Bench Press (70)
Decline BP Hammerstrength (80)
Lat Pulldown (75)
Seated Rows (77.5)
DB shrugs (30s)
Pushpresses (45)
DB rear-delt flies (8s)
BB curls (40)
Skullcrushers (40)

I still can't quite do the second (reverse grip) set of curls...I get to about 11 or 12. I was thrilled to get to 75 on the pulldowns...I tried it on Friday and it was impossible. I'm not going to try to progress to 45 on the skullcrushers, either...it was really tough.

On the pulldowns I had to make my mean face to do it. Sorta fun. Snarl.

 

[wend]

This morning the instructor for my yoga/pilates didn't show and the class was cancelled. The gym janitor posted a sign up on the outside of the classroom, while we were all sitting on our mats, waiting. Well, of course we were disappointed...and the other ladies asked if I would lead the class. I went ahead and did it (I really needed the yoga, and I knew if I tried to go home and do it, my daughter and dogs wouldn't let that happen). It went really well.

Then I did about 1/2 hr. of cardio on the elliptical, x-train reverse, level 15, trying to stay at 60 rpm. Whew.

 

[wend]

I had to skip today. Laringitis (sp?). I feel like crap.

 

[wend]

Feb. 19

Squats (85)
SLDLs (85)
Lunges (30)
Seated Calves (55)
Bench Press (75)
Decline BP Hammerstrength (85)
Lat Pulldown (77.5)
Seated Rows (80)
DB shrugs (35s)
Pushpresses (50)
DB rear-delt flies (10s)
BB curls (40)
Skullcrushers (40)

I did the reverse grip curl set first this time...no problems.

 

[wend]

I had to blow off the last workout of 15s, or my schedule was going to be totally blown. I couldn't do it Sat...gym was closed for a parade (and I had to take my girl to a bday party and watch a clown, anyway...).

Feb. 23

First day of 10s

Squats (95)
SLDLs (95)
Lunges (30)
Seated Calves (50)
Bench (80)
Decline BP Hammerstrength (80)
Lat Pulldown (75)
Seated Rows (75)
DB Shrugs (15s)
Pushpresses (45)
DB rear-delt flies (5s)
Skullcrushers (30)
BB curls (30)

After doing some reading in Arnold's Encyclopedia of BBing, I decided to clean up my form for the rows, so I kept the weight a little light. I should've used 25 for the skullcrushers & curls, but I couldn't find the bar. I may regret that at the end of next week...

 

[wend]

Feb. 25

Squats (100)
SLDLs (100)
Lunges (40)
Seated Calves (55)
Bench (85)
Decline BP Hammerstrength (85)
Lat Pulldown (77.5)
Seated Rows (77.5)
DB Shrugs (20s)
Pushpresses (50)
DB rear-delt flies (8s)
Skullcrushers (30)
BB curls (30)

I decided to just use 30 again for the skullcrushers and curls...that way, I won't find myself sacrificing form at the end of next week. I changed my grip a bit on the lat pulldowns, to better mimic a chinup...and I could feel it hit my lats much better. Plus, since one of my goals is to be able to actually do chins with my bodyweight, I figured I ought to use a form that is closer to the real deal.

 

[Mythicalbeing]

Looking good, your over all lifts have fallen due to your arm...how's it feeling?

 

[wend]

It's feeling great, thanks for asking!

Actually, my lifts have fallen due to HST protocol...I'm now in the middle of my second round, near the beginning of my 10-rep period. They'll be up there again soon! (And I'm looking forward to it...there's a lot of sense in the light lifting, but I enjoy the heavier stuff much more!)

 

[Mythicalbeing]

How muscular are you planning or wanting to get? Are you familiar with HIT? I think you might be better off with low reps first(going heavy...or heavier). Unless your going for a "toned" look then reps of 8 or more will work. Also how much cardio are you doing now?

 

[majutsu]

Mythical Being, her lifts haven't fallen. She's microcycling. She has a strong tendency in the past to overtrain and deplete herself, particularly pushing for maxes, so microcycling avoids that, yet allows her to max at 5 reps every 2 weeks as she likes. She has more recovery, less overtraining, and continued growth. Plus the increased energy reserves help her productivity and mood in the gym and out, and allow her to focus more energy on HIIT cardio, which is really where her focus is now, fat burning. Microcycling with circuit approach allows her to build lean muscle mass gently over time, while aggressively fat burning while losing as little muscle mass as possible. She used to HIT as her dad (a cop) taught her . . . almost kills her every time. I won't criticize HIT's inefficiency here, but especially for a woman with Wend's goals, high CNS stress HIT, with prolonged recoveries and depletion are counterproductive. She needs the energy for family and HIIT cardio. Plus long every other day yoga is very important to her too, and heavy weights and hyper-stretching of the ligaments are a bad idea.

 

[wend]

Yep, like Majutsu said (thanks).

I had a GREAT yoga/pilates class this morning. Really stretched out my spine and hips, which needed it after yesterday. We also did some intense ab work. I feel wonderful...everything that had been tight when I woke up this morning is now nice and warm and flexible.

 

[Mythicalbeing]

I see...so hit is ineffective? I'll have to do some more reading on those principles....as well as on microcycling.

 

[wend]

Maj says no, not ineffective, just inefficient, for me.

 

[wend]

Oh, and to answer the question of what sort of fitness I'm going for, here's a lady I think is pretty cool...

I'd like to have her level of power, balance, and flexibility, plus about 15 pounds of lean muscle. (I don't have too far to go...I just need to keep practicing.)

http://www.sarahpowers.com/photos.html

 

[wend]

Feb. 28

Squats (105)
SLDLs (105)
Lunges (45)
Seated Calves (60)
Bench (90)
Decline BP Hammerstrength (90)
Lat Pulldown (80)
Seated Rows (80)
DB Shrugs (25s)
Pushpresses (55)
DB rear-delt flies (10s)
Skullcrushers (35)
BB curls (35)

 

[Fonz]

Yep, like Majutsu said (thanks).

I had a GREAT yoga/pilates class this morning. Really stretched out my spine and hips, which needed it after yesterday. We also did some intense ab work. I feel wonderful...everything that had been tight when I woke up this morning is now nice and warm and flexible.

My sister does yoga, and she's a vegan to boot. I can't do Yoga because I just don't think its the best way for me to concentrate on whatever(Life issues, etc.. etc.. )

Fonz

 

[wend]

We were a vegetarian family (for 8 years!) until this past fall, when Maj was waking up at 3:00 am, starving.

I bet you'd love yoga, if you could get past whatever is blocking you...it's actually a nice way to forget about whatever you think you need to be concentrating on! (It'll still be there when it's time to get off the mat, you know. It can wait.) And Maj just found an article that shows that it can help in muscle growth, too, not just in flexibility.

 

[wend]

Fonz, here's an excerpt from a great new book I got...I happened to flip it open to this today, and I thought of you:


"Let's face it--we live in a society that does not value relaxation. It's something we're supposed to do for two or three weeks every August. And the rest of the year, we're working in the office, and putting away the groceries, and folding the laundry, and repairing the roof, and weeding the garden, and baking brownies for the PTA bake sale, and shopping for clothes at the mall, and getting signatures on a petition, and driving the kids to soccer games, and exercising at the gym, and anything we do that doesn't produce results is 'wasting time.' But really, is there anything in your life that could not be done better and more fully through relaxation?
Because relaxation means doing something 100 percent, without worrying about the fruits of your action. And nonattachment to the outcome of your action allows you to be fully present in the moment of action, the present moment. The more fully you can be engaged with your mind, body, and breath in this moment, the more you will be alive--

to feel
to think
to move

Think of a paramedic: If he panics, he can't see what needs to be done. But if he can be present with all his faculties--his sense organs, his breath, his mind--he is more capable of living that moment and responding appropriately.
But it's as if we've become so blasted with stimulation from the outside (just consider TV, which is supposed to be relaxing--all those loud noises and jarring images bombarding you) that we're used to running at a certain RPM and don't even know how to turn the engine off. So when you finally allow yourself to slow down, it may be an unfamiliar feeling. Zoning in, not zoning out. And your mind will certainly wander. To the past and the future. To your nostalgia and your regrets, to your longings and your worries. But interruptions don't matter. When your mind wanders from the present moment--from your body and your breath--simply call it back. That mindfulness alone will bring relaxation and restoration."

Rodney Yee w/ Nina Zolotow, Yoga: The Poetry of the Body, Thomas Dunne Books, New York. (Dist. by Gaiam)

It'd make a great gift for your sister, btw.

 

[Fonz]

Fonz, here's an excerpt from a great new book I got...I happened to flip it open to this today, and I thought of you:


"Let's face it--we live in a society that does not value relaxation. It's something we're supposed to do for two or three weeks every August. And the rest of the year, we're working in the office, and putting away the groceries, and folding the laundry, and repairing the roof, and weeding the garden, and baking brownies for the PTA bake sale, and shopping for clothes at the mall, and getting signatures on a petition, and driving the kids to soccer games, and exercising at the gym, and anything we do that doesn't produce results is 'wasting time.' But really, is there anything in your life that could not be done better and more fully through relaxation?
Because relaxation means doing something 100 percent, without worrying about the fruits of your action. And nonattachment to the outcome of your action allows you to be fully present in the moment of action, the present moment. The more fully you can be engaged with your mind, body, and breath in this moment, the more you will be alive--

to feel
to think
to move

Think of a paramedic: If he panics, he can't see what needs to be done. But if he can be present with all his faculties--his sense organs, his breath, his mind--he is more capable of living that moment and responding appropriately.
But it's as if we've become so blasted with stimulation from the outside (just consider TV, which is supposed to be relaxing--all those loud noises and jarring images bombarding you) that we're used to running at a certain RPM and don't even know how to turn the engine off. So when you finally allow yourself to slow down, it may be an unfamiliar feeling. Zoning in, not zoning out. And your mind will certainly wander. To the past and the future. To your nostalgia and your regrets, to your longings and your worries. But interruptions don't matter. When your mind wanders from the present moment--from your body and your breath--simply call it back. That mindfulness alone will bring relaxation and restoration."

Rodney Yee w/ Nina Zolotow, Yoga: The Poetry of the Body, Thomas Dunne Books, New York. (Dist. by Gaiam)

It'd make a great gift for your sister, btw.

Good call on the book.....I copied and saved it for a future gift for my sister. I have already given her like 10+ vegan books...lol Cookbooks, lifestyle, raw foods, etc... lol Never given her a Yoga book though. A mat yes, but book...no.

Personally for relaxation I just read. A lot....... But Yoga books aren't really what i would call my cup of tea....lol If I need to really let off steam..........thats where weights come in incredibly handy. Nothing like taking everything out on the iron. Helps you vent quite nicely.

Fonz

 

[wend]

Yep, I love lifting for that very reason...but I don't think I could do it if I didn't also do yoga. I hate feeling stiff. (Maybe it's a chick thing...)

 

[wend]

March 1

Squats (110)
SLDLs (110)
Lunges (50)
Seated Calves (65)
Bench (95)
Decline BP Hammerstrength (95)
Lat Pulldown (85)
Seated Rows (85)
DB Shrugs (30s)
Pushpresses (60)
DB rear-delt flies (12s)
Skullcrushers (40)
BB curls (40)

It's starting to feel a little heavy, but still doable. Two more workouts with 10s. I was having pain in my back with the SLDLs, but that's gone away (strange, since the weight's gotten heavier...). But last time and today, my right knee was complaining when I squatted. It feels fine now, though last night, when I was falling asleep, it was really achy (bone pain). I hope I didn't screw it up somehow. I don't remember doing anything to it...

 

[wend]

Had a great yoga class yesterday. Today I ended up doing some cardio instead of lifting...I've been having some ligament pain in my right hand and left tricep. After talking with Maj, I've decided to take a few days off and then go into the gym with him this weekend to figure out my maxes, systematically, and then do a better job of plotting my strength curve, following the HST plan to the letter. I'm also going to do less exercises and only do double sets during the 15s. Sigh.

I wish he'd been into the HST when I started this. I'm just not the research-y type, I'm afraid. Now that he's done all the homework, I can go ahead and do this right.

 

[wend]

Well, I'm abandoning HST! After talking at length with Maj, I've decided to give up on it, and just take some of the more useful ideas and apply them to my own routine. I.e., I'm going to be working the whole body 3x/week, and I'll be cycling my weight/reps, with Maj's help, to keep progressing. But it'll be in little waves, not in 2-week stairsteps.

The HST protocol just doesn't seem to make sense for me...it seems like I'll be wasting a lot of time. The full 2 weeks of SD doesn't seem necessary (unless you're injured), and as (relatively) weak as I am, I'd be using a broomstick for the beginning of my 15s! I think I'll also be able to avoid injury doing it this way...during the 5s on HST, I tended to push myself a little too hard to make the lifts that I was scheduled to make, rather than listening to my body and recognizing my limits.

Here are the exercises I'm doing:

squats
prone leg curls
seated calf raises
Weight-assisted chins
bench presses
pushpresses
skullcrushers
curls

I'll just do single sets, high intensity (as close to failure as I can safely go), which should get me out of the weightroom in about 40 minutes, then just 20 min. of cardio (which will not only limit my cortisol production but also give me about an hour to write in the locker room while my girl is still in the nursery...I'll bring a protein bar so I can knosh post-workout).

Today I'm headed for the gym for a bit of cardio, then back home for yardwork...tomorrow I'll hit the weights with my new workout.

 

[wend]

March 8

I started the new routine today...jeeze, I flew through there! It only took me 30 minutes to lift:

squat: bar x 20, 105 x 16
leg curl: 70 x 20
seated calf raise: 70 x 13
chin up: 96 (bodyweight - assistance) x 14
bench: bar x 20, 100 x 10
pushpress: 65 x 9
skullcrushers: 40 x 12
curls (reverse grip): 40 x 13

Then 20 min. on the recumbent bike, hills, level 10 (out of 12).

That left over an hour for writing in the locker room. Way cool!

 

[Fonz]

Do you warm-up and streatch before lifting?

It'll help improve your lifts by quite some margin.

If you do...no worries.

And I'm using every atkins product(new) out there. Specially his milk.....it tastes really good.

4000Kcals and only 50g carbs for 3 days...followed by a 300g carb day and repeat. Carb-cycling works great because on Day 5, after re-glycogenation you are very, very strong and can lift heavier weights.

You should give carb cycling a try...it works very well on women, who are more insulin sensitive than males.

Fonz

 

[wend]

Thanks for the suggestion, Fonz, but I think that sort of nutritional regiment is about as compatible with my personality as yoga (apparently) is with yours!

I eat intuitively (i.e., I listen to my body, not my emotions), and it works pretty well for me. My immune system is strong, I have plenty of energy, and my physique is progressing at a pace I find satisfactory.

 

[wend]

March 10

Today was intentionally light...on most everything (except the leg curl, which was ridiculously easy last time) I went down either five or ten pounds. Friday I'll do the same as on Monday, then next Monday I'll go for five (or ten) pounds over.

squat: bar x 20, 100 x 17
leg curl: 70 x 18
seated calf raise: 65 x 15
chin up: 86 (bodyweight - assistance) x 17
bench: bar x 20, 95 x 12
pushpress: 60 x 12
skullcrushers: 35 x 16
curls: 35 x 20

Then 20 min. on the recumbent bike, hills, level 10 (out of 12). I'm really liking this workout...it leaves me time to write, and I don't feel overly drained (or bored). And I really love working my whole body...one of the things I didn't like about the traditional split, besides feeling like working each body part only once a week wasn't enough, was the feeling of asymetrical soreness and tightness.

 

[wend]

March 12

lunge: bar x 20, 65 x 10
leg curl: 80 x 13
seated calf raise: 70 x 14
chin up: 96 (bodyweight - assistance) x 14
bench: bar x 20, 100 x 10
pushpress: 65 x 8
skullcrushers: 40 x 12
curls: 40 x 14

I skipped cardio yesterday. I was pooped. I hadn't supplemented my protein the day before, and then, due to a meeting, I had to skip my second breakfast. I'd eaten lunch before my workout, but I still didn't have the fuel I was used to. I felt like hurling after almost every lift.

I think I'm going to decrease my frequency a tad...instead of M-W-F, I'm going to simply workout every 3 or 4 days (Maj has gotten Mentzer's book, and it makes sense to me).

I've substituted lunges for squats, trying to improve the shape of my legs. My quads, esp. the lower, outer part, are overdeveloped due to all the biking.

 

[wend]

Boy, did I need the yoga this morning. I am aching all over. I had planned to lift after class (today is day four after Friday), but my body is telling me that it needs more rest. Pain in my back & hips & shoulders, and during class I got a cramp in my glute and my quad. I'll assess again tomorrow.

I found a great way to do cardio! The Y, where I've also got a membership, has some rowing machines. I want to be able to get a good cardio workout without using my legs, so that I can give the joints a rest and also because my quads are over developed. I'm going to give it a try tomorrow morning, then head over to my regular gym to lift (if I'm ready).

Oooh, I got Rodney Yee's Power Yoga on DVD Sun. I watched it yesterday...it's going to be incredible. I'm going to try it out tomorrow, whether or not I lift.

 

[wend]

March 18

Well, I didn't get to do the Power Yoga...too many toys in the living room! I did go to the Y yesterday morning and try that row machine, for 20 min. O my gawd! That is really a workout. I felt it last night and this morning in my back and shoulders, big time.

I had a great yoga/pilates class this am, except that my right wrist was bothering me...it also limited my bench when I lifted after class.

I decided not to do all that warm up this morning, esp. since my muscles were already warm and stretchy from class.


lunge: 70 x 15
leg curl: 80 x 17
seated calf raise: 75 x 11
chin up: 104 (bodyweight - assistance) x 12
bench: 105 x 7
pushpress: 65 x 10
skullcrushers: 40 x 15
curls: 50 x 11


I seem to have lost a couple of pounds.

 

[wend]

Ack! I haven't been to the gym in days. I'm tired of this resting crap.

I didn't even get to go to my yoga class yesterday because my daughter has pinkeye. And today, I woke up with food poisoning! (Maj. thinks it's e. coli from a salad I ate out yesterday for lunch.) I'm starting to feel better. Yuck. It felt like having two giant hands wring out my intestines. Then I had fever and took a nap this afternoon.

Even without this bs, though, I'm tired of not getting to the gym as often as I like. I think I'm going to forget about this 4-7 day Mentzer-inspired resting. I think I'm going to start doing the Basic Functions Workout that Majutsu came up with. It's working really well for him, and it would mean getting to work out a little more often than I can with this whole-body thing I'm doing now.

 

[The Wenis]

today, I woke up with food poisoning! (Maj. thinks it's e. coli from a salad I ate out yesterday for lunch.) I'm starting to feel better. Yuck. It felt like having two giant hands wring out my intestines. Then I had fever and took a nap this afternoon.

hope you feel better. i've had food poisoning 5 times in my adult life, twice when i was on vacation. each time i felt like i was dying. don't eat anything now without smelling it first which my wife thinks is quite funny.

 

[wend]

I bet she does!

But smelling my salad wouldn't have helped. It's not like when the food has gone bad (which definitely smells funny). This is what you can get when someone doesn't wash their hands or the work surface after dealing with raw meat, and then handling something that doesn't get cooked, like salad.

Usually everytime I eat salad out I think about the fact that I'm taking a risk, though funny thing was, this time I didn't. And THAT's the time I get it. I'm telling you, the Universe really does have a sense of humor!

 

[wend]

I haven't been posting my weights, but I've been working out 3xweek, using Majutsu's Basic Functions Workout. I'm digging it. The only thing I've found is that I need to add some cardio in in order not to put on fat (I'm not blessed with his metabolism). The higher volume workouts were burning up so many calories that I had dropped the cardio as unnecessary. Now I need it again.