GETSTRONGRRR   73,583
SparkPoints
60,000-79,999 SparkPoints
 
 
GETSTRONGRRR's Recent Blog Entries

Rest....gotta do it!

Saturday, March 16, 2013

So I like to work out. Since 2007, when I stopped smoking and decided to get up off the couch, I have found immense pleasure in moving, running, cycling, lifting, pushing, pulling....almost everything except jumping.

Being a bit of a data hound, I measure everything; max heart rate, resting heart rate, BMI, bodyfat percentages, hip/waist ratios, one rep max deadlifts, squats, etc, and even some old-fashioned measures of success, like can I fit in to those old pair of 33 inch jeans (YES I CAN!)

I've been very happy to find that on almost all of my ST measures for various types of lifts, I am firmly in the INTERMEDIATE range for my age and weight (here's a link to some pretty cool charts)
lonkilgore.com/freebies/freebies.htm
l


I try to lift 3x/week, alternating between heavy and medium weight days, working out everything from legs, to back, to chest, to shoulders. I also try to get in 3 days of cardio, anything from biking, to spinning, to ellipticals, and rowing machines. Overall about 5-6 days a week.

One of the oddest mental shifts I've made is that in the past I would look for reasons NOT to workout.....today I look for reasons TO workout....motivational posters like these now make perfect sense to me;






Having said all that, one of the great (and hard won) lessons I have learned is the need for proper rest. This is a tough concept to get right.

Used wisely, rest allows your body to heal up and build strength & muscle through a program of periodization, the idea that you cycle through periods of putting stress on the body to progressively improve, while building in time for rest and recovery before putting it under more and increased stress.

Used un-wisely, rest can lead to inaction and longer and longer times between workouts, until, one day, you realize it's been months since you've hit the gym and you need to start breaking out the sweatpants because nothing else fits!



Like I said, I've been averaging 5-6 workouts a week for the last 2-3 months. This week, even though I did very good in the ST and cardio department, I noticed I was mentally dragging quite a bit. Nothing specific, just a slight sense of fatigue. 2 weeks ago I pulled a hamstring. Thursday, my calf tightened up on me during a spin class.

So I decided to listen to the signs, heed the voice of trainers and authors who emphasize rest and recovery as part of a total program of health & wellness.

This weekend, I shall do nothing!


Well, not exactly....just no working out. Today we've got family pictures planned, so I actually have to bathe and shave. Tonight, I'm escorting #2 son and his date to go see "Oz, the Great and Powerful" and we're going to take them to Golden Corral for dinner before the movie (teens can eat like crazy and not gain a pound!)

Tomorrow is #2 son's birthday (Yes, he's a St Patty's Day baby!) A friend of ours is a restaurant owner in town and is throwing a corned beef and cabbage charity event for lunch, so we're going there at noon. Then, for his birthday, #2 son wants to have what we call "breakfast dinner" in our household....mom scrambles up eggs, fries some bacon, browns up some potatoes, and even makes pancakes for dinner.

So yeah, the do nothing weekend coincides with a high potential for high eats as well. This might just be a weekend to write off on all SP measures of success.....but I'm surprisingly OK with that. One of the great benefits of finding discipline about food and exercise through SP is that these INFREQUENT detours are OK. This'll be a lazy, eat without remorse weekend....then right back into it on Monday. As another kitschy motivational poster says;


Have a great weekend Spark friends!

  
  Member Comments About This Blog Post:

JULIAMOONCHILD 3/18/2013 10:31PM

    PS. OMG! "I beat anorexia" t-shirt will have me laughing in my sleep tonight! Priceless!
emoticon

Report Inappropriate Comment
JULIAMOONCHILD 3/18/2013 10:28PM

    Your weekend sounded just lovely and, perhaps, much needed for that 'recovery' period to happen. Hope you're feeling rested and much improved for having taken that bit of time off.

Now, the birthday breakfast/dinner idea of number two son was sooooooo up my alley of what would totally rock for any celebration on my calendar! Breakfast foods for dinner - that's REAL LIVIN', in my book! LOL, I even asked my number 1 neice to do breakfast foods at her wedding, if she ever gets married, that is. emoticon emoticon

Report Inappropriate Comment
ATTACKFATCAT 3/18/2013 3:24PM

    Hope you had a great "no workout" weekend! I think we get so engrossed in our routines that we freak out over the least bit of variation. Like if we get sick or injured or some other major break in our weekly routines. I think two of the things we need to include in our "mental" workout routine is listening to our bodies and flexibility in our schedules.

There is a huge difference in not wanting to workout because of the "I don't wannas" and genuinely being worn out mentally and physically. And not being able to make that distinction is what winds up causing most of us to burn out with exercise or wind up really getting injured. Or we panic if we have to miss one workout for some reason (flat tire, illness, etc.). It's like we think all our hard work is going to be undone with that one missed workout or that we might as well quit if our schedule isn't perfect.

I can say those things because I've experience those exact same slipups. I've burnt myself out and I've just given up because I had to skip a few workouts due to injuries (from overdoing it and not taking proper rest). That is my real challenge this time around. Going home instead of the Y when I am just exhausted, but getting back to working out the next morning or evening. If I have to skip a workout due to something like a doctor's appointment, I find another day or time to make it up if I can, but if not, I don't sweat it.

Like everything else in my life lately...I can control what happens, but I can control how I react to it. And if I react to bumps in the road by just giving up entirely, then that's when I undo all my previous hard work. Not when I have to skip that one workout.

Report Inappropriate Comment
FANGFACEKITTY 3/18/2013 10:27AM

    I'm sure you enjiyed your restful weekend just make sure your rest day doesn't turn into 2...or 3...or more days or weeks!

Report Inappropriate Comment
GOODGETNBETR 3/17/2013 4:15PM

    Sounds like an awesome weekend. As long as the wagon isn't too far off the ground the fall shouldn't do too much damage. Enjoy.

Report Inappropriate Comment
LEANJEAN6 3/17/2013 9:01AM

    Enjoyed yer blog so much------sounds like you are successfully Sparking-Lynda

Report Inappropriate Comment
DDOORN 3/16/2013 11:18PM

    Hope you're enjoying your restful weekend! It can be such a tricky thing...I always cite Newton's Laws of Physics: An Object at Rest...yadda yadda, but also and Object in Motion...? Which is why stopping for me is sometimes risky. AND tough to get 'er MOVIN' again!

Don

Report Inappropriate Comment
BEATLETOT 3/16/2013 8:32PM

    I LOVE that last picture!!! Enjoy your rest week!

Report Inappropriate Comment
ADEWYN 3/16/2013 7:45PM

    Huugs... completely made sense... good for you to realize you need the rest.. and as far as the eating.. track anyways and no worries... I am 5-6 day at te gym person too until i moved to t and i have only made it 4 days a week but i am still getting 8 classes in .. in those 4 days.. hang in there .. hgs and love.. enjoy the weekend!


Report Inappropriate Comment
DOUGDC 3/16/2013 4:10PM

    Great reading, and Happy St. Patrick's Day to you and to son #2 (and the rest of the family -- don't want to leave anyone out). It's great that you share your understanding of how exercise and strength training work for the rest of us who are a bit more puzzled. Thanks!
emoticon

Report Inappropriate Comment
HEALTHIERKEN 3/16/2013 2:31PM

    "So I like to work out. " I almost laughed out loud when I read that monumental understatement!

But you've hit every nail on the head at least since I've been reading your blogs here on SP, and this is another one full of wisdom and common sense. Yes, work hard; yes, eat carefully; yes keep the temptations in check. Most of the time. Yes, take the occasional return to hedonism in stride; and yes, definitely, definitely yes, incorporate strategic rest periods into the fitness/wellness regimen.

You rock, GETSTRONGRRR!


Report Inappropriate Comment
BERGBA7 3/16/2013 1:04PM

    Enjoy your weekend and food without remorse! I know you will be hitting the gym on Monday and pushing it to the max as usual! It is very wise to listen to your body's sings of fatigue.
emoticon emoticon
Maybe you can train you vocal folds under the shower as kind of alternative to hitting the gym on rest days.
emoticon


Report Inappropriate Comment
IRISHBEANERGAL 3/16/2013 11:54AM

    Well thought out! And I love the last *motivational* poster - made me laugh out loud. How many times have I thought that (and thankfully, most times turned myself around before doing it). Now I will have the image of me stomping on my phone firmly in place -- quite the visual motivator for sure!

Enjoy your weekend - you've EARNED it!

~Irish

Report Inappropriate Comment
ADVENTURESEEKER 3/16/2013 11:33AM

    Love this! Enjoy your rest day. I also find them important in feeling better and recovery!

Report Inappropriate Comment
CHRISKENANDKIDS 3/16/2013 11:06AM

    Great decision! I decided that today is a rest day for me, too. I've worked out hard three days in a row and my entire body is sore so I take that as a signal to rest. Have a great weekend!

Report Inappropriate Comment
REBECCATKD 3/16/2013 10:55AM

    Thanks for all the motivational posters -- I especially like the one about dedication vs obsession. Enjoy the birthday tomorrow!

Report Inappropriate Comment
ALIWVU121 3/16/2013 10:54AM

    I've got to say your plans sound like fun! (Maybe minus the awkward feel of being the chaperone on a date, lol) Have a great weekend and remember this nice little rest will make working out on Monday feel that much better!

Report Inappropriate Comment
YMWONG22 3/16/2013 10:42AM

  Rest is important in weight loss. I need to work on getting adequate sleep.
Happy birthday to your #2 son and have a great weekend ahead.
emoticon emoticon emoticon

Report Inappropriate Comment
VHALKYRIE 3/16/2013 10:33AM

    All makes sense to me!

emoticon

You're doing the right thing. I find that mental fatigue is a warning bell that my activity has exceeded my body's rate of repair.

Your 'rest' days sound exhausting, though! emoticon

Comment edited on: 3/16/2013 10:37:24 AM

Report Inappropriate Comment
ALL-IS-AMAZING 3/16/2013 10:29AM

    Enjoy your weekend emoticon

Report Inappropriate Comment


First, do no harm!

Wednesday, March 06, 2013

So one of the great thing about being 53, as opposed to being 23, is that I have a much better appreciation for what is good and what is bad, what is right and what is wrong, what is important and what is not important.

At 23, I could eat whatever I wanted and not gain a pound. I could drink like a fish and wake up fine the next morning. I could party like a rockstar all night and not miss a beat the next day. I could workout hard ignoring all sorts of aches and pains.

Not any more!

I can't eat a tenth of what I consumed in college; I don't drink any more; a hard night of partying now means watching the fireworks on New Years Eve and going to bed at 12:01

And now I pay attention to aches and pains.

Some of my long time Spark buds know my story. The Reader's Digest version is that I joined SP in Jan 2001, 2 weeks after I had Hip "Re-surfacing" surgery (instead of a replacement, the doc went in and installed a modified ball & socket joint in my left hip). It really was a miracle....I woke up after the surgery, pain-free in my left hip for the first time in years!

My path to getting there was long and tedious, but it mostly consisted of ignoring a lot of minor aches & pains, toughing out things I should have been smarter about, telling the docs much earlier than I did.

Anyway, post-surgery the ortho doc said, "Enough of the high impact running, you're done. You need to start cycling, working out on rowing machines, ellipticals, etc. And you probably need to drop 20 lbs"

So I revamped my whole approach to exercise and fitness. I hired a trainer to start working on getting me stronger again (hence my SP name) and the first thing I told him was, "First, do no harm!"

I wanted to exercise right, I wanted my form to be perfect, I wanted all around total body improvement, I wanted to gradually build muscle & lose fat....I wanted to be the poster boy for recovery to the ortho doc who did my hip re-surfacing surgery.

And it has worked!

And so one of the good things about being 53 is an enhanced ability to recognize the difference between good pain and bad pain.

Even with all the care and attention in the world, even doing everything exactly right, even with having a professional trainer watch and assist when things get tough, sometimes weird muscles can tighten up, seize up, do whatever the hell they want, and cause a sharp, sharp pain.

At 23 I ignored them.....at 53 I pay attention and honor them! I know what good pain is and I know what bad pain is.

The burn of doing 15 squats with 170 lbs on my back.....good pain
The strain of deadlifting 300 lbs off the floor....good pain
The white hot fire in my legs at 110 RPM on the spin bike....good pain
A sharp tug in the hamstring doing hamstring curls....bad pain

So Monday night, I'm working legs out pretty hard and my hamstring seizes up on me....not too bad, but I feel something there that's not quite the burn of a good pain....but I decide to do one more curl.

Bad move....bad pain....bad, sharp pain....bad, stop all movement pain!

Too late, I felt a big fat knot, smack in the belly of the muscle, just radiating soreness, refusing to be ignored.

I told Stasi trainer guy, "we're done with legs today, let's finish up doing back and arms"

Monday night was not fun. I kept waking up every time I rolled over in bed. The next day I was walking around work trying my best to disguise a slight limp. Needless to say, I decided against a spin class Tuesday.

But today I woke up and most of the pain was gone. Even so, I focused on upper body only at the gym tonight, wanting to give whatever demons that still reside in my hamstring no reason to stay there any longer.

So, again, the good thing about being 53 is to not be the fool I was at 23 (even the fool I was at 33 and 43!) I may have done one too many hamstring curls that aggravated something deep inside there that seized up....but right as that kicked in, I knew it was time to stop and to give whatever was in there the time to heal back up.

And it's gotten better...2 to 3 days to recover and I can get back into it without major damage.

Patience, attention, awareness, maturity....yeah, growing old may not be for sissies, but there sure are a lot of advantages to knowing when to push hard and when to ease up!

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

DDOORN 3/12/2013 1:00PM

    Kudos to re-inventing yourself and to be celebrating your health & wellness!

Don

Report Inappropriate Comment
VHALKYRIE 3/10/2013 10:44PM

    I definitely take better care of myself at 38 than I did at 28. I used to down a bucket load of margaritas the night before and still manage to show up for school and work the next day! Not anymore - there are consequences! And so now I have a freaking halo - eat right, exercise, and have just one.

I just want to grab some of the kids half my age I see who are overweight and say, "Don't waste your pretty years on bad food! Eat right and get some exercise!" But I figure that isn't a good idea. I'm saving my crazies for my cat lady days in two or three more decades.

Report Inappropriate Comment
PROT358 3/9/2013 11:35PM

    It was really interesting hearing the back story of how you came to sparkpeople. Young and reckless go together for a reason! "Do no harm" is a good lesson for all.

Report Inappropriate Comment
DOUGDC 3/9/2013 8:54PM

    Really well described. Glad you're healing quickly. Glad you're keeping active. Glad you put the event out for the rest of us to learn from.
emoticon

Report Inappropriate Comment
VEEJAY3 3/9/2013 1:37PM

    Rage! Rage against the age!

OK: paraphrasing a famous poet there, but I'm in your boat, and you're a lot more graceful about dealing with those kinds of aches and pains than I am. I have an arthritic knee, and I'm soooo aggravated! I've always had such robust great health that the things that have come my way the past two years are an affront! A slap in the face!

Thanks for showing an example of good grace in the face of pain. I'll TRY to learn from you.
:)

Report Inappropriate Comment
MOM23JS 3/9/2013 12:12PM

    Great job listening to your body!

Report Inappropriate Comment
FANGFACEKITTY 3/8/2013 4:39PM

    IDK, us cats are smarter than that, we prefer to avoid pain altogether. And they have drugs for when it is unavoidable. emoticon

I've always been "smart" about pain (read that as "a wimp") and inclined to stop at the slightest hint of anything resembling bad pain. Being accident prone makes one slightly cautious. But I know what you mean, which is why tonight I skipped the run even though I can't afford to miss any more training I can afford an injury even less.

Report Inappropriate Comment
CHEEKYGEEK 3/7/2013 8:47PM

    BTW--excellent descriptions of good pain. That's exactly how it feels.

Here I always thought my common sense, slow and steady wins the race attitude was a result of being a Capricorn. LOL It's bad enough I let my own mind derail me--but stupid injuries are infuriating, so whether it's age or astrology (haha), I'm glad to stay bad-pain free.

Glad you are feeling better and didn't push yourself into a more debilitating pain. :)

Report Inappropriate Comment
TRIANGLE-WOMAN 3/7/2013 8:07PM

    emoticon

Report Inappropriate Comment
JTROBERTSON 3/7/2013 9:55AM

    Even at 33, I can tell a difference in my body's tolerance level for things, so I get what you're saying.

Also, I know how unenjoyable and unrestful a night can be with a painful leg. At least it's settling down. I know you know what you're doing, so no need to tell you to take it slow and get it better. emoticon

Report Inappropriate Comment
MOBYCARP 3/7/2013 7:30AM

    Thanks for this blog. It's a good reminder of how I need to deal with training. At 57, I'm learning the same lessons later and perhaps slower than you; but I'm learning them.

One of the more frustrating things is that there's no good way to learn what bad pain is other than by making mistakes. I hope I've made enough mistakes to recognize bad pain soon enough now; but time will tell.

Report Inappropriate Comment
BBECKER1955 3/7/2013 5:40AM

    "To soon to old - to late too smart" one of my father's truisms. Guess it applies to all of us in one way or another!

Report Inappropriate Comment
BERGBA7 3/7/2013 1:37AM

    Very true! I try to do the same - stop as soon a "bad"pain appears - but sometimes I still push a little too far.. that might be age related, if I understand you well.
emoticon
One definitely has to learn to feel and listen to ones body.
emoticon

Report Inappropriate Comment
IRISHBEANERGAL 3/7/2013 12:35AM

    An important lesson! And one I have learned as well. At age 47 (almost 48) I can't abuse my body like I did in the 20s and 30s. And quite frankly, I don't want to!

Glad you listened to your body and things turned out as well as they did. Carry on!

~Irish

Report Inappropriate Comment
KAYZAKCX 3/6/2013 11:43PM

    The One More monster got you.... emoticon Glad you fought it smartly after getting bit.

Report Inappropriate Comment
ADVENTURESEEKER 3/6/2013 11:34PM

    Take it easy! So often we want to do more than we should. We need to listen to our bodies.

Report Inappropriate Comment
GREENGENES 3/6/2013 11:05PM

    No kidding. That sense of good pain vs bad pain can make a big difference. Way to go.!

Report Inappropriate Comment
KICK-SS 3/6/2013 10:39PM

    As we get older, we pay more attention to what our bodies tell us. Maybe we've just gained common sense over the years?

I'm like you, at 23, I'd of tried anything hurting or not - now, at 74, I think twice! And do NOT do a lot of things that I did.

Report Inappropriate Comment


Geek Heaven!

Thursday, February 28, 2013

Yes, it's a sad insight into the human condition to witness how material things can bring us such pleasure......BUT I AM REALLY DIGGING MY IPHONE 5 AND ALL ITS GEEKY APPS!!!!!

Some of you remember my existential angst from last week when I witnessed how totally inadequate my stone-age iPhone 4 was in the spin class I took where a guy was sporting an iPhone 5 on the bike next to me ( www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5259257
).

So this past weekend I upgraded my phone (and for anyone considering this, I also sold my iPhone 4 on line for $225 which more than made up for the upgrade....I used Glyde.com glyde.com/ and had it sold in less than 24 hours!) I also ordered up a nifty new Bluetooth Heart Rate Monitor from Amazon, the Polar H7


Then I downloaded the Digifit App on to my phone ( www.digifit.com/ ) and voilà, today I took them all for a test drive during spin class....I was in Geek Heaven!

No more puny, single digit readout of just your heart rate! No more squinting down at a watch display to see what zone I'm in! Today I had bright, technicolor charts painting the total picture at a pedal-by-pedal glance!




I don't know how I ever forced myself to exercise before under such barbaric conditions! How in this techno-logic age could I suffer from such a dearth of instantaneous information, at a glance, at my fingertips!

Needless to say I am shamelessly impressed by all this. It appeals to me in a Rainman-esque infatuation with numbers, data, and tabulated information.....instead of collecting notebooks full of Judge Wopner's decisions, I love compiling charts and files with heart rates, miles, pace, cadence, weights lifted, etc, etc, etc.

I think this phone, blutooth HRM, and Digifit app combo has a lot more capability under its hood too. There are some pretty cool fitness test assessments it can run, there are map overlays for taking it out during runs or bike rides, even some pretty cool custom routines you can build.

So, more to follow....this isn't the last you'll hear me speak of this...but for now, this geek has to go get his steampunk goggles ready for his ultimate cosplay role during next week's DungeonCon....does anyone have some Vulcan ears I can borrow (PS, I can say that in Klingon AND Elvish!)

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

MAJESTICWINDS09 3/5/2013 11:22AM

  Very cool post! ahh got to love technology! lol keep up the great work! emoticon

Report Inappropriate Comment
GOSPELCLOWN 3/4/2013 11:56PM

    Sorry, can't lend you Vulcan ears. I'm better at sewing the costumes!

Have fun-
Karen in Canada

Report Inappropriate Comment
HAKAPES 3/4/2013 9:28AM

    emoticon
I loved your check-in!

I'm in stone age compared to you, with my Nokia N8, Zephyr bluetooth heart rate monitor, and 2011 edition of Endomondo only showing my heart rate as a single digit!



Report Inappropriate Comment
DDOORN 3/3/2013 7:29PM

    This past Nov. my son migrated up to the iPhone 5 and passed along his iPhone 4S to me for free...dumbphone no more! It sure is fun to play with all those apps. I love being able to read books on my phone. Used to read like a fiend when I was young...no time as an adult. BUT: when waiting for this and that, which who isn't? Whip out the phone and read away! :-)

Don

Report Inappropriate Comment
KAYZAKCX 3/3/2013 4:16AM

    emoticon

Report Inappropriate Comment
GREENGENES 3/2/2013 9:56PM

    Yep. You've gotta love technology!

Report Inappropriate Comment
ATTACKFATCAT 3/1/2013 5:34PM

    I really like that app and the new flexibility you have with your new gadgets. For us geeks, we can never be happy with what we have. I'm OK with my HRM, but I have to admit, I'm drooling over your new toys. I plan on getting an Android smartphone later this year, so maybe I'll upgrade to the H7 HRM and ask for that for a bday or Christmas present!

Report Inappropriate Comment
KA_JUN 3/1/2013 3:25PM

    Dude...DATA. emoticon . That's sweet, I like the color chart, even though it's vaguely reminiscent of those much maligned threat levels we had. It's crazy how much data we can obtain and crunch nowadays.

Keep up the great work!

Report Inappropriate Comment
BERGBA7 3/1/2013 1:48PM

    Very cool and as so often very funny blog!
emoticon
You really pushed yourself in the red zone! Good for you!
emoticon

Report Inappropriate Comment
VHALKYRIE 3/1/2013 8:56AM

    Ooo!! I've been looking for a bluetooth device that I could sync with my iTouch! I'll see if this is compatible! I also need one for my bike, but still looking.

Report Inappropriate Comment
PLMITCH 3/1/2013 8:42AM

    Very cool! Thanks for sharing. Will have to investigate some of these apps....

Report Inappropriate Comment
WOUBBIE 3/1/2013 8:24AM

    emoticon

Report Inappropriate Comment
GIANTMICROBE 3/1/2013 7:25AM

    I actually do have a pair of Vulcan ears you could borrow!

Report Inappropriate Comment
PMRUNNER 3/1/2013 6:03AM

    Wow, I haven't seen anyone that excited since we brought a big box home that the kids turned into a huge fort! :)

Glad to see you have your new toy and that it is everything you wanted it to be. It looks like it gives you a lot of great feedback!

Report Inappropriate Comment
IMREITE 3/1/2013 12:39AM

    if technology is enjoyable and it keeps you motivated then go ahead and enjoy!

Report Inappropriate Comment


Fighting Mr. Gravity

Wednesday, February 27, 2013

So even though I'm taking this week off, I've still got a few events I need to go into the office for. Today I had a meeting that couldn't get re-scheduled, and tomorrow, my boss has a VTC that's "muy importante", so I'll need to be there for a few hours.

But, the good news is that I'm getting tons of SWMBO's honey-do list items done. Just need to knock out our taxes, get the cars registered, and clean the BBQ grill. Yesterday, we had a great morning & afternoon getting massages.....and I even got a manicure...yes, further proof that I am secure in my manhood!

Even though I had to go through a few hours of meetings at work, I made it to the gym (and my newly designed weight room at that....see blog; www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5260775
) for my periodic "Heavy Legs Day"

Well, Mr. Gravity and I had some interesting conversations today. He fought me tooth and nail every time I tried to lift those heavy weights against his irresistible attracting force.

I started out with squats....4 sets of 5 reps @ 235 lbs. Then deadlifts...3 sets of 4 @ 300 lbs and on it went throughout the afternoon, ending up with 3 sets of 10 barbell curls @ 75 lbs....and final muscular exhaustion. I even got in a very solid 3 sets of 4 pullups….from a dead hang and full chin over the bar every time, followed up by 3 sets of 5 chinups in quick succession! Whether I was pushing or pulling, Mr. Gravity exerted himself, making his presence known, refusing to be ignored!

But I feel real good now (more so because SWMBO has got some freaking gigantic gulf shrimp, fresh off the Bubba Gump boat, boiling away in the kitchen!) These are some amazing workouts though. I think, after 3 years of serious weight lifting, I’m at the intermediate stage, reaching limits where progress is slower, gains are dependent on making sure I’ve got enough recovery time built in before the next heavy lifting session.

I checked my scores on some pretty cool charts that are age-adjusted for various types of lifts;
lonkilgore.com/freebies/freebies.htm
l


I'm smack in the intermediate range for just about everything for my age & weight. I've made a lot of gains, especially my first year getting serious about ST. As I do more research (and feel how Mr. Gravity resists those who fight against his pull) I'm finding I need to do some expectation management on myself. There's probably some genetic limit I'm bound to bump against at some point.


But until then, I'll keep pushing it, slowly adding one more rep each time until I can add another 5 lbs to the bar, then start over again. I'll alternate between heavy lifting days and medium weight days to build in time for recovery. And I'll keep doing cardio on days when I'm not lifting, burning it up in the spin class or my road bike as the weather warms up.

The good news is that Mr. Gravity is my best friend in the world when I crest a hill and start that downhill cycling run!


Have a great night Spark friends!

  
  Member Comments About This Blog Post:

BERGBA7 2/28/2013 2:59PM

    Hm... Good that The Stasi trainer is there to fight Mr. Gravity with the weights you are lifting! Really great numbers and a special congrats for the chin-ups! Wohooo!!!
emoticon emoticon

Report Inappropriate Comment
TRIANGLE-WOMAN 2/28/2013 6:41AM

    Great post! Congrats on all the successes. Enjoy your time off...

-:¦:-
´¨¨)) -:¦:-
¸.•´ .•´¨¨))
((¸¸.•´ ..•´ Keep Spreading the Spark!-:¦:-
-:¦:- ((¸¸.•´*



Report Inappropriate Comment
IRISHBEANERGAL 2/28/2013 2:22AM

    I love hearing about your lifting - thank you for sharing! and WOW - you lift heavy

Color me impressed!

~IRISH

Report Inappropriate Comment
ADVENTURESEEKER 2/27/2013 10:39PM

    emoticon

Report Inappropriate Comment
TEXAS_GRL 2/27/2013 8:54PM

    HA! I also love gravity when I am running downhill too. :) Great blog ~ you have really come a long way in the last couple of years!! Enjoy the rest of your vacation! emoticon

Report Inappropriate Comment


I designed a professional gym!

Saturday, February 23, 2013

So how cool is this....I just designed a professional gym's weight room!

For the last 6 weeks, the gym I go to has been remodeling. They added a floor to accommodate a whole bunch of new cardio equipment and built an addition for a new (and much larger) weight room, which is great, because the one I've worked out in these last 3 years has slowly gotten very tight and crowded.

Not exactly sure how it got started, but as Stasi-trained trainer guy and I got wind of the plan to expand, we'd start brainstorming on the best places to put the barbells, the squat rack, benches, etc, as well as how it would be great if we weren't constantly bumping in to equipment.

Well I have certain "well-developed people skills" (SWMBO says I'm just a manipulative bastard.....I disagree with her about the bastard part) so I started working on the gym manager a few weeks ago, getting details on his plans and timeline.

A long time ago, when I was just a young pup starting out in the workforce, a real senior guy in my organization told me, "Kid, the key to success is to get your boss to think your ideas are his ideas!"

This has served me well over the years.

Over the last few weeks, we've gone from shooting the breeze with the gym manager, to reviewing his equipment floor plans (complimenting him on his choices, "but have you thought about putting the squat rack in front of this mirror?"), to working our way in to actual move day, supervising the crews that were laying down the equipment.

SCORE!

So after Friday's workout (one of those hi-rep/medium weight leg workouts that are just excruciating), Stasi-trainer guy and I worked our way into the decision-making process that would affect our lives for months to come.

It was pretty darn cool. I'm a "roll-up your sleeves" kind of guy anyway, so I just jumped right in and started moving weights from one room to the other (after moving 10,000 lbs of weights, I decided this counted as a second workout for the day!), making sure I was around whenever the crews were making critical decisions on equipment placement.

Bottom line....I think I've got the kind of gym I've always wanted! And I'm humble enough to say that not all my ideas were right (what's the old saying, "I thought I was wrong once....but I was wrong"), the gym manager had some interesting insights about how placing the barbell racks perpendicular to the wall would open up a lot of space, "Brilliant! You're feng shui is very powerful!"

Needless to say, Stasi-trainer guy and I were very happy. This morning though, I am pretty darn tired. Oh it's a good soreness, but hefting 45 lb plates and 100 lb dumbbells for 3 hours after a workout last night makes today a rest day!

In retrospect, as I sit here sipping my morning coffee, I'm amazed at how far I have come in 5 years. In 2007, I was a pack-a-day smoker and 30-40 lbs overweight. Today, at 53, I feel like an athlete. I can workout hard, then I can move 10,000 lbs of weights, correctly, without hurting myself, and feel good about it.

Hmmmm, maybe a reward for that is to go get me a new iPhone 5 today!

Have a great day Spark friends!

  
  Member Comments About This Blog Post:

GREENGENES 2/28/2013 9:35PM

    Very cool. When they built the new fitness center on campus I was invited to serve on the advisory committee. It turned out to be more of a rubber stamp committee though so not as much fun. It turned out pretty well though and has been a great addition.

Report Inappropriate Comment
KA_JUN 2/27/2013 8:56PM

    From 2007 to 2013. Look at you now, hardcore! emoticon

Report Inappropriate Comment
VHALKYRIE 2/27/2013 7:23PM

    I heard a similar saying that the key to negotiations and influencing people is to get them to think it was their idea all along! It served us well with car and house negotiations!

It has not worked well on getting the husband to change his diet or change the cat litter, though. I think he's on to me.

Congrats on your new gym and your new improved, now with 30lbs less fat and smoke, iron pumping bod'!

Comment edited on: 2/27/2013 7:32:58 PM

Report Inappropriate Comment
MOM23JS 2/26/2013 9:10PM

    I always love reading your blogs and you are such an inspiration to someone like me who is always trying to push and find a new adventure... and live!!

Report Inappropriate Comment
DDOORN 2/26/2013 12:41PM

    BIG kudos to being a "roll up your sleeves" kinda guy!

That, from an all-thumbs, do it the hard way kinda guy...lol!

Don

Report Inappropriate Comment
GOSPELCLOWN 2/26/2013 12:21AM

    How often does a person get to contribute to a project like that??? Way to go.

Hope you treated yourself to the iPhone too.

Report Inappropriate Comment
PROT358 2/26/2013 12:18AM

    That's so cool, and I bet you feel so accomplished!

Report Inappropriate Comment
-DAVE- 2/24/2013 1:20PM

    Movers and shakers definitely shape our world as opposed to delegators.

Excellent and emoticon

Comment edited on: 2/24/2013 1:20:20 PM

Report Inappropriate Comment
ACCEPTHECHLNGE 2/24/2013 1:08AM

    Did you need an excuse to get the iphone 5? Naaa.
Great job, though. You must feel right at home in that new gym.

Report Inappropriate Comment
HANSBRINK 2/23/2013 9:35PM

  Very cool! Sounds like you've taken pride in the execution of the plan.

Report Inappropriate Comment
BEATLETOT 2/23/2013 7:23PM

    AWESOME!!! You are so cool!

Report Inappropriate Comment
BERGBA7 2/23/2013 3:15PM

    very cool and the part I like most is you quitting smoking several years ago! Best decision ever!
emoticon


Report Inappropriate Comment
IRISHBEANERGAL 2/23/2013 1:58PM

    This blog made me smile - and I think you've earned that iPhone 5...

~Irish

Report Inappropriate Comment
ADVENTURESEEKER 2/23/2013 9:59AM

    That is awesome!

Report Inappropriate Comment
JULIAMOONCHILD 2/23/2013 9:54AM

    Oh, I hear that Iphone 5 calling your name!
Another great blog .... and loved your roll-up-your-sleeves-kinda-guy ATTITUDE. emoticon

Report Inappropriate Comment
RUN4FOOD 2/23/2013 9:37AM

    Congratulations on the new gym
Sounds like you have made some major life changes and are sticking with them.
Here's to continued good health.

Report Inappropriate Comment
BILL60 2/23/2013 9:01AM

    Not bad for a 53 year old. Perhaps when you get to 68 (my b'day was Thursday) and look and feel like YO, you can really feel good about yourself. Until then, you're a distant second. Hang tough and well done with the gym.

Report Inappropriate Comment
KKKAREN 2/23/2013 8:41AM

    Bravo!!!

Report Inappropriate Comment


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 Last Page