Using It Nov 19th - 25th

[Mitra]

Anybody planning to exercise this week?

[Shadow]

What a silly question :lol:- of course I am :D! The shoulder is being problematic again :rolleyes: but I'm still "plugging along."

Anyway, this will be my last week of endurance before I move back into strength :).

[Mitra]

What a silly question :lol:- of course I am :D! I guessed you might be, but it can't hurt to check ;).


The shoulder is being problematic again :rolleyes: but I'm still "plugging along."
These chronic weak spots are a pain, aren't they?


Anyway, this will be my last week of endurance before I move back into strength :).
Bet you're counting the days :D.

[daisy]

I'm running 3 one hour sessions this week (fingers crossed) then i've got 2 or 3 weight/cardio sessions fixed up :D tis hard to find time to do housework lol

daisy xx

[banshee]

Ha! I know exactly what you mean, Daisy! I was just talking with DH last night trying to figure out how I'm going to find time to 1) exercise, 2) make a low carb dessert for Thanksgiving and 3) still spend some time with friends Wednesday night after work. I think I'm going to have to make the dessert Tuesday night, so it won't be quite as fresh, but cheesecake should be ok for a couple days in the fridge.

Actually, since I'm still sort of taking it easy until I finish off my antibiotics, I think I'm going to skip my aerobic exercise Tuesday night, which should give me plenty of time. Aerobic stuff is really tough on my lungs right now. So my plan is to strength train Monday, Wednesday and Saturday. I'm done with the antibiotics on Wednesday, and we've got Thursday and Friday off work, so I may try to do one day of aerobic circuit training on Friday.

[daisy]

Monday -

Run for one hour on treadmill - 8km (plus used 3 mins of cooldown time so i guess thats 63 mins lol but i'm getting there!)

daisy xx

[Shadow]

These chronic weak spots are a pain, aren't they?
In more ways than one :lol:!!!



Bet you're counting the days :D.
Absolutely :D!!!! 2 workouts down, 3 to go... Well, maybe 4 if I exercise Friday since I'm off work. But with the shoulder, I'm not guaranteeing it ;).

[cmcole]

Yes, those chronic areas can cause grief.
My shoulder will always be one of them. Probably the neck, as well. At least it seems that every time I go to the chiropractor, she discovers that it's exceedingly stiff again.

[LisaS]

Starting a three-week cycle of every-other-day (MWFSTTSMWF) full-body resistance (two routines (A,B)), with varying set-reps. for example, workout #1,3,5 wil be A for 3x15, 5x5, 4x10 and #2,4,6 will be B with 5x5, 4x10, 3x15. Rest varies as well, 90s for 5x5, 60s for 4x10, 30s for 3x15.

Don't know when I'll do cardio - either on off-evenings or mornings (hahahahahahahahah)

[Ottawa]

Sunday: Day Off
Monday: Aerobics class at Lunch - Great Workout with a half hour of extended stretches
Tuesday: Weights and Crunches at home
Wednesday: Weights class at work
Thurs: Day Off
Fri: Wights and crunches to an old Stalone movie.
Sat: Day Off

[banshee]

Monday - 1 hour of weight lifting. A good workout. I decided to play around a bit and for most of my exercises I went back to the original program that the trainer had started me on 3 months ago. The only difference was that I kept most of the new leg exercises, since I hadn't been doing much for legs at the start. One of the old exercises was a dumbell chest press instead of the barbell bench press. When I originally was doing these, I was up to 15 pound dumbells in each hand, but with the bench press, I'm pressing 45-50 pounds total.

I know the exercises are slightly different, and I didn't want to end up dumping a dumbell on my head, so although I decided to up the weights, I didn't go for 25 pounds each. I just upped it one level from what I had done previously and picked up 17.5 pound dumbells. Since I had been struggling a bit to lift the 15 pounders with good form, I was amazed that lifting the 17.5 pounders was easy. I was able to punch out 16 reps! :eek: Looks like I could easily do 20 pounds on this exercise now. :cool: I also felt very "professional" this time, because I'm now using the dumbells that are actual bars with weight plates instead of the preformed dumbells. :p No more "girly" weights for this exercise! ;)

I found this whole experience interesting for two reasons. One, I think that even though it's a different exercise, learning good form with the barbell helped my form with the dumbell chest presses. Two, it was a good indication of the continuing progress I'm making with my strength. I was also able to increase my resistance for both my assisted pullups and assisted dips by another 15 pounds. :D I have my 3-month program review at the gym in 4 weeks. I'll be interested to see what my trainer has to say.

[daisy]

Wednesday -

1 hour run, actually was tired cos of severe lack of sleep so it took me 65 minutes to reach my distance of 8km but i figured that was good :rolleyes:

going back tonite for weights and more cardio with trainer lol, having to change some working out till others are home as my poor doggy misses me too much:(

will log back in with workout later

daisy xx

[Ottawa]

I just had my first weghts/strength workout with the new class instructor. My client institute pays for it and I heard that only 6 or 7 people take advantage of it and thought that I would try it once and go back to the Aerobics and Weights class if it didn't work out. The few people that I know in the class made me think that it might be tooo easy and it would be a poor workout.

I was 8 minutes late and missed the warmup but picked up a mat, 2 10's and 2 20's for my weights and was told to follow along and catch up as I went.

That involved getting on the mat for 10 pushups, go into a quick cat stretch, rollover and do 10 2 count crunches. I had the shakes a bit at 10 pushups/Crunches and I was a little beat and then she says "Now we move on to 9.":eek:
Then we repeated for 8 more, then 7 and so on :crybaby: . Then I recognized her. A little older but is was "Ilsa - She Wolf of the SS". :lol: FOr a treat she ended with Planks.

With real shakes on the last few moves I thought we would pause or wind down, but two stretches later she says pick up your heaviest weight and we going to work on your ???oids (some muscle group on the back of your arms) begining in sets of 8, slight change then then 7, and so on.
I switch to my lighter ones and halfway and after a few sets can't even raise them fully and the woman beside me pushes over one of her 5's and says "go with this until you recover." :o

Except for doing a Billie Blanks Boot Camp video, I have never had a workout that exhausted me so quickly. After the final stretches and cool down I asked one of the people if this was a normal class and the instructor overheard. She answered, "It will help a bit if you get the warmup in but they are all this level. If you come back you can likely leave the 20's (I had brought my own) and use the 5's 8's and 10's, but they will all be hard like this and you'll feel it when you leave."

It was not what I was expecting but it was an incredible workout.

[Mitra]

:eek: Randy that sounds tough!

I'm really struggling to maintain the intensity of my exercise at the moment. I just seem to spend so much of the time feeling tired. I'm sure it's an age/hormone thing, but as I'm 45 and not into any definite menopausal symptoms, this could go on for years, and I'd really like to find some way to get some serious work in without wearing myself out (not to mention a way of not feeling tired half the time). Anybody found any answers to this stuff?

[daisy]

Wednesday -

1 hour crosstrainer/level 12/fatburn

bench press don't know how heavy bar was but heavy!
3 x 15
fly's - 26kg - 2 x 12
shoulder pulldowns - 25kg - 3 x 15
pulldowns (trapezius) 30kg - 3 x 12
chest press - 8kg - 3 x 15
reverse fly's - 3kg - 2 x 12
oblique stretches - 25kg - 2 x 50 each side

daisy xx

[banshee]

Daisy, I don't know if your bar was a standard weight bar, but here they're usually 45 pounds. Of course, since you're in kg, the bars in your country might be totally different!

Randy, that sounds like an incredible workout!

Yesterday was a rest day for me - today is weight lifting - most likely about an hour workout with a half hour of stretching. No one is left here at work, so I think I'm going to take off early myself and get in an early workout. If I work the timing right, I might even manage to get my cheesecakes made today before going out with friends tonight!

I may not post again this week depending on how things go, so I'll just say that the plan is to do an aerobic circuit workout Friday and another weight lifting session (probably 1.5 hours with .5 hour stretching) on Saturday.

[Ottawa]

I'm really struggling to maintain the intensity of my exercise at the moment. I just seem to spend so much of the time feeling tired. I'm sure it's an age/hormone thing, but as I'm 45 and not into any definite menopausal symptoms, this could go on for years, and I'd really like to find some way to get some serious work in without wearing myself out (not to mention a way of not feeling tired half the time). Anybody found any answers to this stuff?

There is definitely a cost to a good workout. I'm sure as we age the healing slows down but I am at the point that pain from a great workout is a reward or confirmation that I actually caused some new muscle growth or other improvement like increased bone density. Further to the downside is that it may take more resolve and possibly more a little more pain as we walk down that road of time. During my teens and twenties, the "No Pain ... No Gain" seemed meaningless since the body recovers so quickly and I never would have aspired to a hard workout since I could see no immediate result.

I came back from my 10 day workout/partial fast break with several aches from cutting/chopping/piling wood and it definitely took a little longer to get back to "me", yet I would do it again since I still have some of the benefits with me. Between this program and my workouts I want another 20 years of active, alert life and that is part of the fuel that helps drive me. The other is that image in the distance with 6 pack abs holding a fat man to fit man trophy.

I know ... it aint going to happen, but you should see my dreams.

The last part of the fuel is when I see others in their 70's, 60's or even 50's who have basically given up the fight and are unable to partake in those things which brang them joy. I was almost there and it was enough of a shock to drive me on.
I do my 4 year (on PP) blood work next month and expect great things. Two percent less BF than less year, 28% overall. My Lipid profile should be ideal, and my muscle mass is the highest it has ever been.

The cost??? The almost forgotten carb laden snacks and meals of my 30's and 40's. A little less tv time. Some residual DOMS after good workouts.

The benefits??? Being able to do all of the active things that I thought I had to give up. The taste of great food that I never would have valued before. Increased endurance in almost all that I do. And ... a small and somewhat humble, pride in the bit of Self Mastery that comes with taking control of my life.
If my mortality ended tomorrow, these added four years have been fantastic. Hopefully I still have loads of time on this road without faltering, and hope to be able to say "All is well" right to the end.

[Mitra]

Randy, that sounds like the way I feel on the days when I'm not tired - I can exercise hard enough to feel the muscles work and it's enjoyable and stimulating. If there's some achiness the next day it feels quite good, and helps my motivation. But on the days when I feel wiped out before I start I don't know if it's a good idea to push hard, and how to find the energy to do it if it is a good idea. It's not about needing to be convinced of the benefits of exercising, but about having the energy to do something about it. I just feel a complete hostage to my hormones at the moment :(. Maybe it's a chocolate deficiency ;) ?

[daisy]

Friday -

ran for 1 hour on treadmill, 8km
crosstrainer for 20 mins
rower for 1000 metres (trying it out to see how back goes)
abs machine 20kg 3 x 20 OUCHHHHHHHHHHHHHHH

daisy xx

[Ottawa]

Randy, that sounds like the way I feel on the days when I'm not tired - I can exercise hard enough to feel the muscles work and it's enjoyable and stimulating. If there's some achiness the next day it feels quite good, and helps my motivation. But on the days when I feel wiped out before I start I don't know if it's a good idea to push hard, and how to find the energy to do it if it is a good idea. It's not about needing to be convinced of the benefits of exercising, but about having the energy to do something about it. I just feel a complete hostage to my hormones at the moment :(. Maybe it's a chocolate deficiency ;) ?

Do you have a Blood/Glucose Monitor to use. I know that you a long term PP'er and wonder if that could be part of it.

For me that was the initial sigmnal that something was wrong. I just ran out of gas every now and then and particularly when I exerted myself. A visit to the doctor showed that I was in the diebetic range and I started PP a month later. For my wife it was somewhat similar although her thyroid bounces around as well. Although more stable now she can still feel wiped on some days and will stay that way for a few hours.

I hope you are able to get on top of it just to be able to do what you want. Days that I lose to even a cold or a flu, I feel somewhat cheated. I know that I do right by my body and expect great things from it. Although I have had just 2 actual sick days off work this year, there have been a few times that I have been without the energy to do what I wanted.

As a little aside, a friend who is a nurse was by and asked about the flu shot this year. I mentioned that I stopped getting them 3 years ago and we got into the discussion over the positive aspects of "everyone getting the flu shot". I find the initial results of the flu shot to be energy draining, while eating this way and keeping protein levels up keeps me less likely to catch a flu or cold. There was a survey on another LC board about the shots last year and more than half do not get the shot or the flu.

Beginning to ramble, but I definitely "feel" healthier eating this way and the exertion type exercise is just "icing on the cake". ;)

[Mitra]

Randy, thanks for the suggestions. I do have a BG monitor. I don't have any readings from before PP, just from the last few months. I've only once or twice seen a reading above 5.5 (100) even after meals. There have been a few going down to 3.5 (63) and I generally feel pretty washed out when that happens, but pick up quickly when I eat. PP has definitely improved that side of things.

What's still a problem is the days when I still feel tired even after I've eaten. Usually it's a significant proportion of the time between ovulation and menstruation. It's not so bad that it stops me doing normal daily activities, but it does definitely take the spring out of my step and reduce the intensity of whatever exercise I do, as well as generally depleting joie de vivre :(. I suspect I may just have to accommodate the variations and hope that it's better post-menopause.

The good news is that this time, at least my back has held up :).

I've never had a flu jab.

[banshee]

Exercise is good for the week so far. Got in my weight workout Wednesday, although I did rush through it a bit and finished in 1/2 hour instead of an hour to give myself time to bake my pie. Friday I did 45 minutes of circuit training and walking for my aerobic workout. Did a good job sweating out the sweet wines I enjoyed with Thanksgiving dinner!

Today (Saturday) I'm planning on a full hour and a half of weights, although the timing is going to be tricky, as our friends have a full day planned - breakfast, then roller skating, then a cheese & port buffet, then off to enjoy the latest James Bond movie. I'm going to have to try and fit the exercise in after roller skating and before the buffet. It's going to be a tight schedule!

[SherryJ]

I know ... it aint going to happen, but you should see my dreams.Oh, Randy! I have believed it for you from day ONE! YOU CAN!!!

Janet, I'm sorry about your lack of energy... I'm able to relate to that one, although less and less these days, I still remember! ;)

Sherry

[Mitra]

Thank you, Sherry. At least as long as it's cyclical I get a couple of good weeks :).

[daisy]

Sunday -

1 hr run/7.3km

daisy xx

[Ottawa]

Mitra,
Great to see someone else using Metric numbers.

I was 8 prior to PP and am usually 5.5 - 6.
My lowest is 5 no matter what I do, other than starve myself I suppose.

Sherry,
I'm still losing slowly but to actually get a 6 pack would not be worth the effort. I'm on the Hedonist approach in PP.:rolleyes:

[SherryJ]

Perhaps... but, I'm still your loudest cheerleader, Randy! :D

Sherry