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Catherine, my normal is to do it the way Danny, the trainer, coached me: three sets of fifteen with a brief rest in between, usually just 15-30 seconds to stretch unless it’s really hard stuff. I skipped the quad exercises yesterday (leg extension/curl machines, and squats) because my calf muscles have been particularly tight lately, despite lots of stretching. They get worked at Jazzercise anyway, I’m just cutting them some slack. I started with twelve pound dumbells last night but couldn’t manage one full set of tricep kickbacks. So I switched to eights. We’ve been doing overhead tricep work in Jazz class which is a lot of reps throughout the song, but I’m getting better. A few things, I did 20-25 reps on the last set, if it was going tolerably well. I can feel the difference today, and I worked upper and lower body pretty hard yesterday, so had a nice soak in some epsom salts tonight (on sale at Walgreens btw, at least here) after class.
Thursday, May 22: 7pm Jazzercise class. Long hard day at work so I was rushing to make it on time, no early workout bonus. I guess that’s it for this week unless I sneak to the Winter Park class, as I’ll be out of town for the entire weekend through Monday. I don’t think Cyndi belongs to a gym right now but she’s been using the one at her school, so I’m proud of her for that.
It’s funny, I was just thinking how weird it feels to have not worked out for over two days. I’ve done some stretching and that’s about it. Some pretty indulgent eating yesterday, though not untamed. I did have that fabulous piece of cake and it was worth the wait. Had a roasted veggie wrap with fresh fruit as the meal beforehand so it wasn’t too disastrous.
I do wish I could just pop into a gym for an hour today. Though the rest has been good for my calves and quads. I feel much less tight in those muscles. Maybe I’ll do some stuff on Cyndi’s stability ball while she gets ready. Got my hair cut too, which was wonderful, as the ends were so dry.
Tuesday, May 26: 7pm Jazzercise class. Plus just a little of Mary’s 5:30 class, but I managed to do the lunge routine twice, once in hers and once in Judy’s as the latter had just added it. It’s getting a tad easier but I have to watch how I position/land on the left foot when it’s in the back. I think the hip tends to put me in an awkward position and my weight tends to be too far up on the toe of the foot. Better though.
Nice to see the new people, plus some returning faces, filling up the 7p class. And I made it through all the reps of the overhead tricep work in a J-Lo song, with five-pound weights. With heavier weights I always had to put one down. Last week I managed it with 4# ones, just barely. I guess that tricep work with the heavier weights is making it easier. A bit tough to get back into the groove, and tired to boot (up at 4 this morning to drive back from Orlando), but I feel better now. Good night’s sleep hopefully on the way!
Wednesday, May 28: gym night. Managed to make it to the nail salon beforehand, which seemed like a weird combo but they’re close to each other.
20 min warmup: treadmill
stretching
vertical chest press
chest press
shoulder lift—for some reason this is too hard, something is sore, so I did about five and quit
lower back extension
pec deck
hip abductor and adductor
rowing machine
free weights: tricep kickbacks, military press with hand weights (8#), pec flies, tricep overhead, delt lifts
about a minute of lunges with 10# weight held in front of class (is part of current Jazzercise routine, mostly to stretch out soreness from doing these in class)
cardio: 25 minute elliptical, 25 min treadmill—5 min at 13% incline, rest with jabs, uppercuts, arm swings
I feel like I’m going back to saving most of the lower body work for Friday. The stair climber was busy, could have gone to another one in another area, but I’ll do that Friday too. Will I ever get brave enough to do the ab crunch machine thingies, which are right in front of the treadmills and ellipticals (bird’s eye view)? Maybe Sunday evening.
Catherine, I think they put it there so the hardbodies can show off. I do get some ab work in, both in Jazzercise and at home, but I’d like to be adding more. Learned this thing with the stability ball, passing it from arms to legs and lowering, then meeting in the middle. I watched them do that at Jazzercise’s “Personal Touch,” which is a small-group personal training session, half-hour of resistance training, currently all on the ball. I’m not taking it, but since I’m there early to do CSR stuff, I often watch and learn some moves, or just wince on their behalf.
Thursday, May 29: 7pm Jazzercise class. Stretched out the upper back a bit before class with a resistance band. Kept myself busy by rearranging all the hand weights according to size, and cleaning them all with disinfectant wipes. Felt like a good little worker bee. I should do laundry tonight but I think I really need a hot bath to soak my muscles. Yeah, that’s it. Maybe I’ll get up early and run a load of exercise clothes before work.
Sorry your chiro is leaving and that you weren’t told personally. Who knows if it was a slip-up or if the chiro couldn’t handle all the good-byes.
You know, Dr. Goofy did the same thing when he departed. I’m wondering whether the company policy is not to say anything, so that the location doesn’t lose any patients. All the same I think some patients must have followed Goofy, as the office was really quiet after he left most of the time.
Yes, I am definitely in better shape than I’ve been in many years--if not in my whole life.
Friday, May 30: gym night. Got a later start, as I did some laundry beforehand after work.
10 min cardio warmup on the treadmill: faster paced than normal. Stretched arms/shoulders while pacing. Skipped stretching and went right into:
squats, hamstring curls, leg curls, leg extensions, lower back extensions, rowing, hip adduction, hip abduction.
Then dumbbells: pec flies on the bench, then tricep overhead extensions, then delt lifts.
35 min elliptical, 10 min longer than normal, got really boring but I stuck it out
15 min stair climber, set for “maintain heart rate” at 128. A bit slow. Started lifting leg into chest and then across the other leg, sort of sashaying up the stairs, to keep the HR up. Felt good in the lower back and glutes though.
10 min or so of treadmill, then the lights were going off in the hallway. It was 11pm. The front desk gate was down when I got there, a bit after 8, as they close up early on Fridays. I am not sure whether the lights go off on a timer or whether someone was there. I hadn’t seen anyone for about 20 minutes but was in the mostly dark ESPN room, listening to my iPod. I just got my stuff out of the locker and exited. Last key on the peg.
The odd things is I have to be at Jazzercise in less than eight hours. I think there’ll be a nap tomorrow afternoon. Oh, forgot to turn HR monitor to exercise until about 2/3 of the way through weight training. Burned about 500 calories after that. Cool.
Saturday, May 31: 8am Jazzercise class. Feeling okay, drove off without the directions and the map for what I had to do afterwards though. This is becoming a pattern. Hmm. Class was a bit tough, as my legs weren’t recovered from yesterday. At one point we were doing this jog forward, then “jog out and in,” meaning widen the steps then bring them in. My legs would NOT go wide. I think the quads and abductors were too tired. Then there was a tough glute workout which was also hard on my hamstrings, but I muddled through. Was going to do about 20 minutes of the second class, but realized I was just too muscle fatigued so I did two numbers then changed. Helped a friend (with a small group) move his mom’s stuff into assisted living today. Hadn’t unloaded a moving van in a while. There were three men and I didn’t have to do any of the heaviest lifting, but we all definitely helped. Had lunch with that group, then home to jump in the shower, with about an hour before I had to meet a friend and return her suitcase (borrowed so long ago, we both forgot about it, and her little three-zip-bags from NY’s Chinatown as a little giftie were still in the front pocket), but she said no hurry so I did lie down for a half-hour. I think there’s more napping to come, in between reading pages of this book on England’s James II (one of my nerdy interests) that I forgot I had.
It’s 7pm. I have nothing planned tonight and am tempted to go to the gym. Not sure why. Because I treated Deb to a milkshake this afternoon and had one myself? Because I feel like I just want to do some cardio? Because I’m addicted? Because I don’t know what else to do with myself? If I figure that out I guess I’ll act or not act on it. I could just reinflate my stability ball and do some ab work here.
