The TFP Health Club

Last night did 10 rounds of a minute on my bike (HIIT) Felt good. Pulse rate monitor isn't working so I just had to go on how out of breath I was.
Lots of warmup, because I'm old and need it. I do tricep and bicep work in this phase. Nothing heavy, just get the blood flowing. Also stretching.
Goblet squats to box with 35lb weight 5 sets of 15 reps. Form is improving, now have to find lower box to squat to.
Bench top sets 320 for 10, 355 for 4 then 315 for another 8. PR best on 320 for 10. Onward and upward.

 

Squats today. 275x3x8. Last squat workout was 275x3x6, so an improvement. Left hip has been sore all afternoon. I need to roll it out on a foam roller tomorrow. Also maxed out the weight stack on leg extensions and calf raises. Can always do more reps.

 

Get a lacrosse ball. It hurts sooo good, and can get to the areas that a foam roller can't.

 

I almost talked myself into skipping the gym last night because of the crowd. Instead, I waited a little bit later to walk over, and surprise! The crowd from the ceremony was long gone by then. I very nearly had the place to myself.

I'm less sore today than I was last week after lifting. Progress! Also progress: my favorite pair of workout pants is too big now. My phone (which I use for music) kept falling out of my pocket every time I sat down. Irritating, but also made me smile.

 

175lb Deadlift PR. I really think I could have done more, but I didn't want to push myself to fast. I went up on everything else. My max sets are going up at least 5lbs a week per exercise. I'm going to fill in the spreadsheets Friday and post them on my other forum. Been 3 weeks on the new workout. Got the next one lined up after another 3 week cycle.

Pre-Workout today made my skin crawl for the first time. Fucking intense. I hit the metal with a furious need.

Today felt good and I can't wait to feel this way everyday.

Edit: I also gave up smoking 2 weeks ago, starting to help with the endurance in Martial Arts.

 

So heavy squats made my hip hurt for a couple days. Took a foam roller, a lacrosse ball, and a lot of self massage to get it feeling better over a couple of days. Then yesterday I worked up to cleans with 175 lbs. My last rep strained my forearm/elbow. Almost anything gripping hurts. Lots of self massage. I think my body is telling me to back off for a little bit. So squats today was 185 lbs for four sets of ten reps. Nothing to failure, but definitely more wind. 3 sets for leg curls and extensions instead of 2. So I'm increasing the volume instead of increasing the intensity. A week or two of that and I'll be ready to start upping the weights again. Probably need to cycle up and down for a while to get a good base back anyway.

 

Did my monthly map update today. ~973 miles in, which puts me 53 virtual miles past Caras Galadhon. Gates of Argonath in ~315 miles, then I'll be following Sam & Frodo's path to Mount Doom after the Fellowship breaks up.

 

So I mentioned I strained my right forearm a few days ago. It's getting better, but still a little aggravated. Gripping while moving across the elbow hurts still. Pushing motions are fine though. So chest shoulders and triceps two days ago. Ran hill intervals in front of my house yesterday. Run up, jog back down for endurance, rest. Today was hill climbs in a field. The sun was out, it was quiet, and the grass was soft. Run hard up, jog back down, rest. Maybe 2 minutes rest. The grass was a nice change. Even though it's a well maintained field, I spend all my time on pavement so the grass was enough to get my feet much more involved for balance. It's funny, by the sixth climb my technique was already improving. As the hill steepened, my stride shortened and I started driving with my arms more. I do ten total. Not too bad.

 

So after running today I went to the gym a few hours later. I focused on back and biceps. I was careful with my motions to avoid irritating the forearm elbow complex. My pace was fairly quick with a fair amount of sets. My forearm was doing alright a few hours later so my approach was ok. Legs tomorrow. No running in the morning

 

I did sprint/walk intervals today for my last mile. Kicked. My. Ass.


But it hurts so good. Got my laps in faster, too. w00t.

 

Worked legs on Thursday. Went up to a set of 295x5 for squats. Saturday was just achy all over. Never really got into it. And that was after nothing on Friday. So today I went with my girlfriend to do cardio at the gym. I should have used the little indoor track but instead I jumped on the treadmill. Did quarter mile runs with walking .1-.15 in between. Six quarter miles, speeds 6.2, 6.3, 6.4, 6.5, 6.5, 6.5. It gave me a workout. Trying not to flop down on the couch "because I exercised".

 

Back and biceps today. I mentioned that I strained my forearm a little while ago. I was finally able to do the exercise that caused it (cleans) albeit at a much lower weight. I used a little more than half of what I was using. A few hours later, I am aware of it, but it is mostly sore.

 

Finally started squats with weights. Just 135 for 5 sets of 6, after 5 sets of 10 to a box with the bar (45#), but it's a start. Depth is good so far, but my right ankle sucks. Mobility in that ankle has been what has held me up from good form, and I believe it's added to some of the tweaking in my back over the years.

Last week I was on a cruise to the Bahamas, I did work out a couple of times in the ship's gym. Benched Sunday night and hadn't lost a drop of weight on the sea.

 

Haven't been to the gym in a week, grrr. Social/personal obligations for the most part, though I skipped last night because I was just feeling tired and run down. I went to bed early last night and got nearly 10 hours of sleep, which was much needed (and enjoyed!)

Aside from my regular Fitbit challenge group, I've added a couple more motivators. While the time off this week was needed, I don't want it to spiral into a month of not gymming it up and/or eating crap every night. I'm taking part in Fitbit's "FitForGood" charity event, adding my steps to the count for the National MS Society. I also joined a weight loss challenge that goes from this week to January 8th, with a specific amount of weight to lose between now and then. One of the weigh-ins will be on Christmas morning, so that should be interesting. Should keep me from going overboard during the holidays, and keep me focused in general. w00t.

 

Five miles last night. Jogged the first mile without stopping, walked a couple laps, jogged the rest of the second mile. Jog/walk intervals for the third, sprint/walk intervals for the fourth, then mostly walked the fifth as a cool down.

My pace is picking up, too. I wish I'd paid more attention to the clock, because I *think* I did two miles in 25 minutes. That put me at 12.5 per mile, which would give me a 5k time of riiiight about 40 minutes. Not very impressive, I know, but a good 4 minutes faster than my PR. Granted, I was inside, on a smooth, flat track. But I'm getting more excited for my December 5k and seeing what I can do.

 

Two pounds down for my first challenge weigh-in. w00t! I think I might buy some new workout pants tonight to celebrate (and because mine are all getting way too loose.)

 

Didn't work out over the weekend though I meant to. Gf has been sick with something that was wreaking havoc in her gut. So we didn't go then I didn't go. So squats today. After warming up I did 3x5, 275 295 315. Haven't had three plates on a side in a couple years. Actually looked a little intimidating. It was the reverse lunges with 35 lb dumbbells that kicked my ass though.