Saturday, June 15, 2013
So this was an interesting week.
I took Thursday & Friday off. Thursday, since #2 son is out of school already, we went out to Gulf Islands National Park and had a photographer friend shoot some family photos. They're getting developed now, but here's what this area I call my backyard looks like;
It really is a national treasure. If you've never been to the Florida Panhandle before, put it down on your bucket list
Friday, I took my car to the shop to get the brakes fixed, tires rotated, etc. Lo and behold, they needed to keep it overnight, so I got a lift back home and tackled the never-ending chore of getting rid of crap.
I went through 2 closets and my man-cave, getting rid of junk. Old college notebooks (I graduated in 1981), photocopied articles I knew I'd never get around to reading ("The New Technology of Compact Discs" from Scientific American, 1982), consolidated tons of wires & cables spread out over multiple backpacks (Gentlemen, how many of us DON'T have a stash of assorted coaxial cables, telephone wires, USB connectors, extension cords, audio jacks, etc. all jammed into a bag or box somewhere). Today, after picking up my car (and very likely taking #2 son and his girlfriend to see Man of Steel), I'll tackle....the clothes closets.
Yes, it might just be time to chuck out some old clothes, both those that are now too big (I'm down to wearing size 33 & 34 jeans.....yeah baby!), as well as getting rid of those old clothes that may now fit....but look too cheesy (seriously, I've had a pair of size 34 green corduroys in my closet for about 25 years....now that I can wear them, I don't want to!)
The upshot of not having my car yesterday, meant that I had to get my ass over to the gym on my own (SWMBO needed her car to take #2 son to work). It's about 2 miles from my house to the gym, so I decided to walk....in the 90 degree, 95% humidity Florida heat.
The good news is that I found my old Camelback backpack in one of the closets, filled it up with 100 oz of cold water, plugged in some good walking tunes and out I went. Thirty sweaty minutes later I got to the gym all warmed up and ready for medium weight/hi rep legs & back day.
For a little over a week now, my right shoulder has been aching like crazy. Not sure how it happened, but it's caused me to modify some exercises....even squats. Holding the bar on my back puts the shoulder in just the right position to tweak it badly.
So Stasi guy says, "Den vee vill do leg prezzez (then we will do leg presses)"
Hmmm, I didn't like NOT doing squats, but they weren't happening yesterday. But leg presses....me? You might as well have asked me to sign up for a Zumba class
But I got on there....and let me tell you....it was a whole different range of motion from squats
"You vill notiz it more in your beck und buttox (You will notice it more in your back and buttocks)", grinned Stasi guy. "It iz different, no? You leck flegsibility (you figure out what he said)"
In the end I kind of liked them. I certainly feel it today, so it must have activated a whole set of muscles I hadn't fully engaged before....and it was an excellent stretching maneuver too.....360 lbs pushing against your legs has to stretch out something.
Luckily, my shoulder didn't affect my deadlifts. I got in 2 sets of 15 and one set of 12 at 265 lbs....exhausting, but no shoulder pain.
Afterwards, I donned my Camelback, plugged in the tunes, and walked the 2 miles back home, feeling totally energized and surprisingly loose (even my shoulder....but I still popped a couple of Motrin when I got home)
Hope you're all having a great day.....and happy Father's day for everyone tomorrow!
Have a great day Spark friends!
Monday, June 10, 2013
So life is picking up speed these days. We're in the 30 day window where we're getting ready to pack up our home and move to Virginia. The current plan is to start packing up the house on Jun 28, 29, & 30, put it all on a truck on July 1st, then we leave here about July 10 to start driving north.
Between now and then, I've got a ton to do at work, to include a trip out to Las Vegas on Jun 23d to finish up things with my current boss.
This weekend, we invited some close friends over for a Garden Party/dinner. We had a blast. SWMBO and I went a little crazy. We tried to keep things low-carb, so we had nuts & cheese, along with mozzarella & roma tomatoes drizzled with olive oil for appetizers, baked grouper with an avocado/jalapeno topping, brussel sprouts sauteed with mushrooms and zucchinis for dinner, followed by our island favorite dessert, pineapple sorbet in a frozen pineapple seed;
What we forgot about was that all our friends brought food gifts as well. One couple brought a huge homemade blueberry cake, another brought some key lime pie, and the third couple brought cheesecake....I forgot we live in the deep south!
So I said to hell with it Sunday....in for a penny, in for a pound....it was too good a day to worry about a few extra grams of carbs!
I didn't feel too much the worse for wear today....and maybe the carbo-loading did me good, because I had a friggin' awesome day doing heavy legs and back tonight.
Unfortunately, all the squat racks were taken (my timing sucked today...we have 3 racks and each one was occupied by a pair of 20-somethings who just started), so Stasi boy says, "Ve'll just zdart out vit beck (We'll just start out with back)"
Well I wasn't too shot in the ass about that. I had been gearing up mentally to do some heavy lifting with legs, but OK, there wasn't really a good alternative.
Surprisingly, back went very well. I normally do pullups, chinups, seated rows, pullovers, etc after legs, when I'm usually pretty well spent. Doing them first while I was fresh felt nice....I wasn't struggling and cursing....but it did occur to me that doing legs after this would come at a cost.
"Ve'll zee...don't tink aboud dem now (We'll see, don't think about them now)" counseled my ever enigmatic communist trainer.
So going into squats, I spent a lot of time building up to 265 lbs. I start out with just the bar (45 lbs) for 10 reps, then go to 95 lbs for 10, then 135 for 10....185 for 10....225 for 6....then 265...for 5 reps. It wasn't too comfortable, but I knocked out 3 sets of 5 at 265. Got a little help on reps 4 & 5 of the last 2 sets, but that's why Stasi boy is there.
Then we went to the deadlifts. We were scheduled to go up on these....325 lbs.
"Vocus on dat virst pull...get eet off the grount....tink about getting tree reps efter det (Focus on that first pull...get it off the ground....think about getting three reps after that)"
"Ent keep your butt beck! (And keep your butt back!)"
Apparently, my butt comes a little forward, moving my center of gravity too far in front of me. His cue was to think of falling backwards when pulling the bar.
I gave him the hairy eyeball, "I really, really don't want to fall backward pulling this bar off the ground....too many people know me in this gym....I have a reputation to uphold"
He assured me that in the history of the world, that no one has ever fallen backwards from pulling on a deadlift.
Yeah and Karl Marx promised a worker's paradise after the Proletarian Revolution overthrew the landed gentry!
But I got my mind tight, focused everything on that first hard pull....and imagined sitting back on my butt as I pulled those 325 lbs off the ground.
And up they came! Four times in quick succession....but #4 was a little dicey, so I set the bar back down after 4 pulls.
Second and third sets were a little rougher....and the 4th pull on the 3rd set was about as ugly a deadlift as has ever been seen in the sport, so down the bar went after that.
But I actually got a fist bump from Stasi boy afterwards!
Maybe it was the carbo loading from Sunday.....maybe it was the mental prep and cueing ("keep your butt beck!")....or maybe I'm just getting stronger a little bit at a time....either way, I'll take it!
I'm going to take Thursday & Friday off to get some stuff organized around the house, getting both cars oil changed up, brakes checked, etc, and making sure all our valuables and documents are separated to take with us and not packed away, AND also sorting through things that we'll need as soon as we show up in Virginia before the moving truck gets there. Then we've got some other friends coming over the weekend after father's day, and oodles more before July 10th.
I intend to keep working out till the day we hit the road and Sparking as much as I can in between.....they're the only 2 things that keep me grounded in between all the frenzy!
Have a great night Spark friends!
Tuesday, June 04, 2013
Alright, so I didn't make my planned gym time today.....I got sucked into the vortex at work and didn't get home till almost 8:00 PM. As I get ready to change jobs and we get ready to move to Virginia, this could become more frequent.
But I have a back-up plan....flexibility!
One thing I don't do enough of is stretching. I do pretty good for a week or 2, then let it slide.
This past weekend, my shoulders ached something fierce from a good ST session Friday night. I did my standard cardio Saturday thinking this would shake it off. I was still sore into Sunday.
Finally, before going to bed, I got out many of my various stretching assistance tools and took about 20-30 minutes of moving my spine & shoulders to work out the kinks.
I slept like a baby that night!
My current favorites are the so-called "Miracle Balls"
I laid down with one centered on my spine, right between the shoulder blades, and pushed my shoulders down to the ground. Then I rotated my arms above my head in slow circles and just felt every tendon and muscle in the shoulder joint just loosen up and lengthen.
Did I mention I slept like a baby that night!
So, if I can't get in any cardio or, God forbid, can't make an ST session, I'll use my time to stretch and lengthen everything out. That's the plan for tonight as soon as I post this blog.
On another front, I am becoming increasingly intrigued (SWMBO says it's more like I'm becoming obsessed) with kettlebells. I got into a big debate with my East German, ex-Stasi agent trainer last night on how I like the idea developing power (as opposed to just strength) by moving heavy weights fast. I asked him to get me up to speed on doing some power cleans.
He must have had some traumatic experience as a young Communist Party apparatchik. He kept telling me to steer clear of doing cleans, snatches, and jerks. "Deese vill only hurch you (These will only hurt you)". I told him how I enjoyed doing kettlebell swings and he gave a grudging acknowledgement that they might be OK....probably because they're a Soviet invention and he likely had to kowtow to the local Russian Commissar back in his village east of the Rhine.
So as I lay out my plans for a home gym in our new house, I find myself researching how to do all sorts of cool new exercises, from kettlebell swings to Turkish get-ups....hopefully without damaging the floors or walls in our new place!
Have a great night spark friends....I'm off to stretch!
Friday, May 31, 2013
A few weeks ago, I wrote about my proposed solution to a nagging problem I have had for years....late night snacking. www.sparkpeople.com/mypage_public_jo
I tend to get up at night and snack on my arch-nemesis.....Peanut Butter.
Even though I've evolved from Jif & Peter Pan to Smucker's all-natural, even going so far as to substitute Almond Butter, it still bugs me to log in an extra 300-400 calories every day due to 3-4 spoonfuls of nut butter washed down with a nice cold glass of milk.
So around the beginning of May, I concocted a whey protein shake mixed up with water and a spoonful of Hershey's Dark Chocolate Cocoa Powder.
I shake it all up in my trusty blender bottle....
....and stick it in the fridge after dinner. A few hours later, it is an ice cold, chocolaty milk-shake tasting treat that has about 130 calories, 25 gms of protein, 6 gms of carbs, and no fat!
So far it has been working like a champ! It tastes pretty darn good, I feel nicely full, and I get some high quality, valuable protein.
On top of that, my weight has been a rock steady 182 lbs for about 3 months now, but I've leaned up some this last month, and I think it's due to this dietary change. Since I lift a lot, I haven't noticed much weight change, but I've been losing inches & gaining muscle in areas I like
Wednesday night I went to a dinner event on the other side of town. Dress was Florida casual/Hawaiian shirts. I broke out a shirt and some khakis I hadn't worn in a while. I comfortably cinched my belt in an extra notch, and SWMBO noted how much more vascular my arms had gotten.
I'll take a Non-Scale Victory any day!
Wednesday was also a heavy leg day in the gym....just the kind of thing I needed before going out for dinner. On the menu at the gym were heavy squats & heavy deadlifts....
....and on the menu at dinner was the most excellent BBQ beef brisket I have had in a long time!
So I like this new found late-night snack substitute. I use what's called Cassein Whey Protein which is slower absorbing. This helps at night time since it's a long term source of protein instead of regular whey protein which your body either uses or flushes right out.
In other news, our lives are about to get real busy. This is likely the last calm weekend we have until the end of July. We're getting ready to pack up our house and move to Virginia. I have movers scheduled to pack us up on the 27th of June. Before that, we're going to "thin out" all our belongings.....getting rid of clothes we haven't worn in years, books I read long ago and don't intend to read again, dishes we never use, etc. It should be cathartic, but it could also be traumatic for SWMBO and #2 son!
On top of that, the next 3 weekends are full of inviting various friends over for good-bye dinners....and oh by the way, I'll be working my ass off till the day we actually drive north.
In the meantime, I fully intend to keep working out with my Stasi trainer and get into some awesome shape before he and I have our last session around the 4th of July!
Have a great night spark friends!
Sunday, May 26, 2013
So I don't consider myself a gym snob at all.....au contraire, I have the greatest respect for people of all abilities in the gym. Anyone that's out there working out hard is a winner in my book.
Let's just say I'm somewhat conservative in my views on what is appropriate in the gym. If I ever give a sideways glance, it's to the posturing he-man who does bicep curls in the squat rack, or to the gaggle of high school kids who talk and text while occupying the bench press....and for the longest time, those legions of Crossfitters who do weird things like medicine ball throws and kettlebell swings in the weight room.
But for some inexplicable reason, when my 20-something front office assistant asked me if I'd like to try a Crossfit workout with him last Thursday (he's been bugging me about this for months), I blurted out a quick "Sure!"
Don't ask me why I said yes; I still don't know. I told him that I'd hang with any exercise they threw my way except for plyometrics....I don't jump.
So bright and early Thursday AM we go into this ratty old warehouse they call "The Box" and I'm the oldest dude there by about 25 years....all good, I just looked around and sized everybody up ready to kick some a$$!
The Workout of the Day (The "WOD") was Tabatas.....hi-intensity drills of 20 sec all out effort, followed by 10 sec rest....repeated 8 times for a total of 4 minutes, then on to the next exercise.
The exercises were;
- Kettlebell Swings - choose your own weight
- Russian Twists with a medicine ball
- Push-ups, except you release your hands at the bottom (weirdos!)
- Platform Jump-ups (I did step-ups....I'm pretty strict on doing only low impact stuff)
We were to do 4 minute Tabata's on each of these, then end with a Plank Challenge....we all gather around in a circle and hold a plank until there's just one person left holding it!
So as luck would have it, I started out with the Kettlebell swings. I have never done Kettlebell swings. I have always thought those who do Kettlebell swings were a bunch of fad-following fitness weirdos. I grabbed a 35 lb Kettlebell ("Ooohh, you grabbed a Pood for your first Kettlebell swing! Good luck!" exclaimed the chippy little 19-year old college girl to my right.....I just smiled and nodded like I knew what she was talking about)
I've done Tabata intervals before on a number of exercises....spin bike, rowing machines, overhead presses. Done right, you're supposed to go all out (a 9 to 10 on your Rate of Perceived Exertion - RPE). I went hard, but since this was my first time doing it, I focused on form, but wasn't quite sure what good form looked like. I noticed some folks hefting the kettlebell over their heads, some only chest high, some were squatting down way low, others were just bending at the waist thrusting the kettlebell far behind them, so I just did my own thing working up a good sweat.
And man did I work up a good sweat! This was hard work....I liked it!
Round and round we went, hitting each of the stations. Like any group event, once I'm in it, I'm all in. I cheer folks on, I get loud, I let out Victory yells when the strain kicks in.....I'm a motivator at heart!
Then we formed up in a circle for the plank challenge. I heard a couple of groans all around me. That's when I knew I had them....planks are my secret weapon.....I get in to my Ninja Zone and I can go on forever.
20-something instructor gal yells out "You should be able to hold this for a minute, if you can do 1 minute 15, then you're in good shape!" More groans.
Give me a freaking break! I'll go 2 minutes before I even start wondering about the time!
So there's 12 of us in the circle....I hear yelps of pain on either side of me....a few grunts then bodies crashing hard on the floor.
"90 seconds, how are we doing?" I hear from instructor gal. I look up....there's 4 of us left!
I smile and go back into Ninja mode. At 2 minutes I hear a loud "AARRRRGGHH" in front of me....3 of us left. Then, not 5 seconds later, I hear a "WHUMP" and another falls to the ground. Only two of us left now
At 2 minutes 10 sec, it's just me and 20-something instructor gal. My front office assistant looks over at me sheepishly, "Jeez boss you think you can hold out with your bum leg?"
"F* you dude, I've got paper clips and rubber bands holding this old body of mine together, but I'm thinking I've got 3 minutes in me.....how about you instructor girl, can you make it to 3?"
She's sweating big time, but gives me a nod
"OK, then let's go, hold on!" I let out a victory cry, "let's hold on for 3...somebody give us a countdown every 5 seconds!"
I let out my Braveheart yell and tell her to do the same.....she does and we alternate Belly Yells every few seconds till we get the 3 minute call.....then we both collapse to the ground.
Not too bad.....but I still think they're a bunch of weirdos....nonetheless, I felt good and I'm intrigued
Friday night I start researching Kettlebell Swings.....it figures they were invented in Soviet Russia.....I wonder if my Stasi trainer guy has a few stuffed in the back of his closet, along with a hammer and a sickle!
Done right, they appear to be pretty darn good ways to develop power through the hips & glutes, and can be a pretty effective aerobic workout. I looked up a couple of respectable videos on Youtube to get the form right and learned that the purpose is to drive with your hips, not to lift with arms & shoulders....interesting.
So I worked them in to my routine today. I did some intervals on the bike to get warmed up, then grabbed a 35 lb "Pood", set the timer on my workout app and did 10 sets of 30 second intervals. (Of course, I did these in the Aerobic Room and not in the Weight Room like those people who annoy me so much do!)
WOW! 3 hours later, I am still feeling it! I think these have some promise! It's a whole different kind of workout, using weights for speed and power, plus I felt an incredible stretch in my hamstrings the more I did....and I definitely need more stretching.
Here's a link to how it's supposed to be done:
I finished up with 6 rounds of Farmer's Carries using 55 lb dumbells! These are also one of my favorites. In the last 2 months of doing these, I can tell my grip and forearm strength has improved dramatically!
So the moral is, regardless of how weird you might think someone or something is in the workout world, it's always worth it to try something new.....you might just find something you actually enjoy!
Have a great night Spark friends!
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