Building strength back up

Still working on getting back to pre-ski month strength levels and beyond. I chose the more difficult elliptical for the warm-up as I had a shorter amount of time to work out then usual. !2 minutes on that, 15 back extensions, then squats starting with the bar, increasing weight ten pounds at a time up to 65 lbs. I did three sets of five at 65, then back down in weight by ten pounds each. Bench press to 65 pounds, incline press at 55 lbs, then another set of back extensions (I love the way those target my glutes and thighs.) Deadlifts up to 125 lbs, I vow to be back to 135 in the next week. No soreness after this workout, except some lingering Spinners-butt from Thursday. Tomorrow is cardio-only day, then Monday is Oly day. Front squats, overhead presses and power cleans.
In other news, my kitchen drain sounds like a monster breathing and it is freaking me out.

Back to the blogosphere

Got home Friday from three weeks of ski lessons and skiing in a small resort. That was the best vacation I have had yet! Trying to stay alive on skis while going as fast as is fun was challenging, never a dull moment. Last year was the first time I had skiied other then a one day bad experience at 17 years old. Possibly due to the years of inline skating I have had since, this past time was surprisingly great. Many of the movements are similiar to skating and I love the flying sensation. However, after each day of skiing last year my whole body felt sore and beat up, requiring a couple of days to recover.
This time, after four months of lifting, was a different story. I skied day after day without muscle weakness or soreness. Mentally I would become exhausted after a point, usually four or five hours, but my body was conditioned for the movement and lifting involved. I started as an okay beginner and am now a strong intermediate skier- but not stopping there. Next year is round two and I vow to come home having successfully completed black diamond runs.

Giving that, its back to the gym time! Had my comeback session last night. There was some loss of strength as expected and I am going to bring it all back and twice as much. Last night did four sets of bar squats w/ eight reps, two sets at 55 lbs 4 reps each. Doesn't sound like much but my quads were feeling it during the latter part of the workout already. Same thing with benching, two sets with the bar, three sets of 6 reps with 55 lbs. Deadlift was a warmup set of 95 lbs, then two four rep sets at 115. I warmed up for the whole thing with 20 mins on the elliptical and threw in three sets of back extensions, which I was strangely strong on.

Tonight will be Spin class, tomorrow squats, overhead press, power cleans.

Heavy day; in the good way

I missed a couple of lifting posts, sorry about that. Its been a little hectic here as the holidays often are, filled with un-fun purchases such as an external hard drive and a washing machine. Hell I may as well buy more work-out shoes at this rate. I'm officially not doing the Starting Strength program at this point; still working on the lifts as outlined in the book but switched up the programming to see what happens after getting stuck at weight much lighter then it should be. Today was 'heavy day', the workout where I start the sets of each exercise with the bar and raise the weight each set until I max out at three reps. Maxed squats out at 85 lbs, overhead rows at 55 lbs (those include a warmup set with the 35lb bar), and hang cleans at 65 lbs but was good for 5 reps for all three sets.Some were uglier then others but wth.

Tough workout, it took alot out of me. There was no easily eaten food at the house so I stopped by the grocery store before going home, and picked up a single serve bag of peanuts. When I couldn't find them before leaving the parking lot I was like, damn! Luckily they were hiding under the paper towels and I made it home.Next workout will be Sunday or Monday for reps as far as squats go, going from all standard bench to some flat, some incline and some dumbbell, then deadlifts which will be a max-out set as last deadlift session I stopped raising the weight at 125.

Last night's workout

Is it possible the solution to the extra-crowded gym is to go later? I hope so. Last night I got there at 6:30, hopped on an elliptical for 30 mins and the place was pretty well cleared out by the time I hit the squat rack. I know people are creatures of habit but it is a tiny bit annoying when they assume I haven't been to the gym just because it wasn't at the same time they happened to be there. Oh well. Light squat day, two sets of 10 with the bar, 2 sets of ten at 55 lbs, one set of eight at 55, in the middle when I lost focus. Bench presses were ugly, failed at 70 lbs and struggled with two sets of three at 65. I may change that to using dumbells. My deadlift was lame too, got the final set of five at 135 in but my back felt bendy. Going back to 115, then 120 etc. It is the day after and I feel good, the only pain is in my wrist when I have weight on it but otherwise okay.

Rough day

It's been a long head-achy day. I couldn't get it together to cook, so had a slice of pizza and a salad. After this settles down I may go for a walk/run, just feel kind of run-down and depressed. This should be my favorite month, I love Christmas and it's cold out but it isn't happening for me so far. I think the relentless recession talk is getting to me. Saturday night I was so bummed I ordered $70 worth of Philosophy stuff from QVC in an effort to be cheered up. Maybe when it gets here it will have the effect. Basically I want good-smelling stuff for showering at the gym, it is not the most pleasant experience in that locker room and needs all the help I can get. Work has been slow and I could use a good brow grooming, professional haircut and pedicure for starters. High maintenence much?

Interesting training session today

Today was 'heavy' squat day, so after warming up on the elliptical for ten minutes and 20 back extensions I hit the rack and made three good sets of five at 65 lbs. So bouncing back from the flu pretty well. Then overhead press at 55 lbs, power cleans at 65! That is where the interesting part comes in. 65 lbs is a personal record for me with cleans, and I need to concentrate. This was made challenging by the presence in an already crowded, after-work gym by a seven-foot tall old man, wearing a belt and black tights walking back and forth endlessly behind me. It was like when friends are playing pool and trying to make the opponent miss the shot. My sets weren't exactly five in a row, but I did it and have confidence it will go better next time. I came home, ate a bunch of not very yummy stuff. That could be due to PMS, there is always that day when I'm ravenous yet hate everything. Cool front coming in tomorrow thank frickkin GOD!

Back in the swing of things

Last night I did run/walk intervals for three miles, so yay me! First good long cardio since the toe incident. Today was squat, bench, deadlift day. Light squats, three sets, ten reps of bar only squats. Bench was three work sets of 65 lbs, then two 3 rep sets with 70 just cuz I felt like it. Deadlift was 135, going to get this up at least ten pounds by the end of the year. Throughout the session I did three sets of 15 reps back extensions too. It looks so short reading it like this but I was wiped out at the end, dizzy after the deadlifts.

Training blog

Went in yesterday, warm-up ten minutes on the elliptical 15 back extensions. Started with squats as usual, two sets, 10 reps with the bar only, 2 sets 8 reps 55 lbs. Went on to overhead press, warmup set with the 35 lb bar, three work sets with the 45 lb bar. I was struggling with these, really need to build these up. Hang cleans, quick bar only warm-up, added five pounds at a time to 60 lbs, three work sets at 60 lbs. Those are damn fun to do! Finished with two sets of stiff-legged deads, 95 lbs and 15 more back extensions. It went okay, my right wrist is still stiff but no pain.

Cat emery board, the sequel

The leather sectional was showing claw marks, and as the cats don't enjoy the trimming experience, I bought a Cat Emery Board. Having read lots of negative reviews of the website, I picked it up at Target for $19.99. It is a scratch pad that is supposed to file the sharp points off of the cat's claws while being fun and good for the cats. The big boy cat had taken ownership of it, I don't know if the little girl cat is really uninterested of if he is being territorial. Either way, I never see her on it.  It has been two months since the purchase, at first neither cat used it, but with time the boy has become a regular clawing away on it. Brace yourself for the noise, it sounds exactly like a cat destroying something expensive. I need to check myself to keep from reprimanding him from the noise by looking to see what is going on.
Is it keeping his nails trimmed? Sort of. When I check his claws there is usually one or two that needs the tip clipped and the others are short and smooth. To me, that's worth it. Its easier for both of us to clip one or two claws at a time. I am considering buying another one and putting it somewhere that the girl cat can get to it in private in the hope she will use it without him being domineering.

Finally back into training

Yesterday was the first day I ventured into the gym since getting the Plague. Its a good thing I took it easy as I am feeling muscle soreness today, that said, its better to feel sore after actually doing something rather then being ill. I warmed up on the ellipitcal for ten minutes and did 15 back extensions. When I started lifting I warmed up on the rowing machine but the elliptical works better for an all-around warm up I find. Then, onto the squat rack. My issues with form and adding weight to the bar prompted the decision to completely reset on squats. I did three sets/ ten reps or bar-only squats and, am feeling it in my quads today. Then onto bench where I gradually added weight to the bar to three work sets of 65 lbs. So, lighter then usual. I did two sets of bar presses on the upright bench while waiting for the rack to reopen up, then one set, five reps of 95 lb deads, one set five reps of 115. Finished it off with another set of back extensions and called it a day. Today my muscles are letting me know they did something, which I love. Next training session, Friday.

Not the walking dead anymore

I did try to watch that last night, took too long for anything to happen for me. Woke up today with the ability to speak, and was able to take an abbreviated walk last night so I am easing back into normalcy. Note to self; get a damn flu shot. Can you imagine if that happened on Ski week? I shudder to think. In other news, now I'll have to work my ass off thru the holidays after that unscheduled week off. Ah well, its all for the best one supposes. The plan is to get my hands around some iron later. I cannot wait and will post about how it goes.

Fugged, but I like it!

You may have noticed the lack of training posts this week. I got a killer flu Sunday afternoon and still fighting it- now my voice is non-existent. So, in an attempt not to complain incessantly I've been focusing on other things. Such as this outfit, which the Fugly Girls hate, but I think is really cute. Look at those sexy boots, pretty dress that fits perfectly, you can see her form yet it is covered and young-looking. My evening-wear aesthetic is consistent, feminine and body conscious with a little edge here and there. So what if it doesn't scream editorial, it's nice to see a starlet look so pretty.

Speaking of Christmas, this was horrifying!

As if Project Runway wasn't ruined enough by Gretchen's ugly clothes for the farm, now there appears to be an actual trend of clunkiness! This year's clunkiness is comparable to the hideousity that was Doc Marten's in the 80s and Crocs clogs for far too long so I guess we should be used to the ugly shoe trend. So sad, in a season that is meant (by my decree) to celebrate sleek, shiny, maybe even sparkly shoes but never ever shoes that one could wear to happily walk through manure in. Poo.

The Christmas debate (non-religious)

It happens every year. At least one, usually more, of my friends complains about Christmas decorations, Santas, etc. appearing everywhere before Thanksgiving. I strongly disagree. I'm sure this comes from moving to Florida when I was five, but to me Christmas is the best holiday and why not extend it for two months? I remember wearing cute fur-trimmed coats (mine was navy-blue w light-blue fur trim) navy tights, fluffy hats, walking home from kindergarten looking down at the snow melting into oily puddles at the side of the road, The oil, water, ice mixture turned into shiny dark rainbows at my feet. Now, even though many years we can wear shorts and flip-flops for the winter holidays (extremely disappointing!), I long for jewel-toned velvet, fur trims, fluffy scarves and long leather gloves. Christmas means jewelry, perfume and lingerie in pretty boxes. It means getting dressed up, so rare when one lives in the land of capris year-round. Your make-up doesn't sweat off and one looks and feels comfortable and beautiful. It is the time of year that I wish was all year round, okay we could have two months of hottish weather to keep it special. Extending Christmas is an extension of my favorite fantasy time.

whining and dining

Well, not yet but I'm going to make chicken soup today to help me recover from this dang ol cold that attacked yesterday. This soup is dual purpose as it makes both soup and enables me to freeze tender cooked chicken for later in the week. This is the plan, get a big pot (Dutch oven) and either melt a blob of butter or pour in a couple tablespoons of lightly flavored oil (as in, not olive or coconut) and low-medium heat. Open big pack of chicken breasts with bones and skin and place in the pot. Making this with the bones and skin still on the poultry improves the flavor and texture of both finished products by 1000%. If you live in the Northeast or somewhere where all of the packaged chicken is boneless and skinless, complain!
As the chicken is browning chop onions, celery, green peppers (or whatever peppers you like) carrots and garlic and pile them on top of the chicken in the pot. Put a lid on it and cook for fifteen minutes or so. When the veggies are brightly colored, pour 8 cups of water in the pot and a liberal pinch of salt. Raise the heat to medium and cover again until it's at a high simmer and the chicken looks done. Then, reduce heat to a low simmer, cover and let it cook for an hour or two, until the chicken practically slides off the bones.
Take the chicken out of the pot and let cool separately. I keep two of the breasts for the soup, and put the rest in individual freezer bags to freeze for later. Then, when I have herbs, parsley, dill, cilantro, I add them to the soup towards the end. Yum!

Power clean success

I wasn't sure it would happen, based on the disaster that was Tuesday, but I was able to complete three work sets of 60lb power cleans today. They weren't all pretty but enough were, so yeah me! Training started with a ten minute warmup on the elliptical, 15 back extensions, four sets of 10 reps of squats with the bar only. Super-light and all form, even that was hard towards the end. Some ugly 55 lb presses, another two sets of back extensions, then the happy cleans :) Could the cute big guy at the squat rack have had something to do with it? Maybe. Wrapped it up with lat pulls, 80, 90, 100 lbs and straight-legged deads at 95lbs. So a pretty good workout after all.

Fighting crime!

So, my sweet little neighborhood had two questionable houses, or actually, two houses with questionable people living in them. After a few weeks of watching cars pull up in the street, a person going out to the car and chatting, smoking with the driver for a while, then the car driving away, I am tired of this. What to do? Well it is time to get over inherent shyness and get to know the non-criminal neighbors. I started today by introducing myself to the lady who owns and rents out the house across the street, she has the low-down on just about everyone and called the cops on the newest undesireable neighbor earlier this week. As that was painless, actually sort of fun, my next mission is to introduce myself to the other lady across the street and the ex-military guy on the other corner. Hopefully when we all know who the others are, and have opened communication, it will make our block less friendly to the bad guys. Wish me luck!

Second workout with a smashed toe

Gearing up for the second training session since the horrific toe incident. I hope this one is a lot better! Tuesday's session was a plethora of suck, from the weaker then usual squats, to complete left side weakness during presses and cleans. I couldn't even smile at the other gym-goers. I tried to make it worthwhile with some incline presses, thinking that as one doesn't stand during them it would be an acceptable substitute, but the hooks are in exactly the wrong place for my body, the higher ones are a strain to reach and the lower too low. I pulled some 95 lb straight-legged deadlifts and did two sets of back extensions and called it a day.
The plan for today is squat, bench, deadlift, two sets of back extensions and lat pulldowns.
Edited to add: back from the gym, it wasn't as bad as Tuesday's workout. Squats still stuck at 65 but whatever, bench down to 75 lbs, deadlift still at 135 and I was fighting for it. I did three sets of lat pulldowns, 2 at 70 lbs and one at 80, two sets of chest flys with 15 lb dumbbells then 20 lb, and three sets 15 reps back extensions.

In other news, I was going to post pics of the 'fit shorts' which now fit as well as they ever will, but the pics turned out awful! No wonder my boyfriend hated those shorts. I look like Spongegirl Squarebutt in the pics. Let's just blame that on the bad cam angle (and never wear those shorts in public!) Instead, for your viewing pleasure, here is a current toe pic.

Just got a nice pedicure and broke my toe!

Yesterday was great- most of it! Went out for oysters on the half shell, smoked mullet spread and gator sausage. Then watched a movie, Stolen with Jon Hamm and Josh Lucas and was about to find out what happened to Warrick on CSI (sometimes I get distracted from watching a show and never return again, resulting in mysteries) when, during a commercial break, I went to the kitchen. This is where it happened. Opening up the freezer for an ice cube, a frozen beer mug crash landed right on my toe. Holy shit that was a bloody painful mess. This woman hardly ever takes an aspirin and I was begging for painkillers, which we did not have. That damn toe hurt all night long, finally stopped this morning. I haven't decided if training is in the cards for today.

Napping may ease DOMS

Yesterday was squat, clean, press and straight-leg deadlift day, and today I am refreshingly not sore. One reason I took two rest days between training this week was due to the delayed onset muscle soreness experienced after deadlifting Monday. Normally, I would have said the hell with it just go lift, but I came across an article (will link when I find it) that said DOMS is related to rhabdo which scared me into waiting until fully recovered. In brief, rhabdo is a horrible result of dehydration and over-exercising which can be fatal. I didn't expect anything so extreme (one never does) but as I was coming off a week lay-off from lifting and there is relatively little information out there about 43 y/o women beginning to lift and the effects of that, decided to proceed with caution.
Squatted 65 lbs, nice form, cleans were at 55 lbs, presses 50 lbs, straight-leg deads 85 lbs. So either the same or a bit lower after the week off and I was so done after the session. Later that day I indulged in a good nap as well as sleeping in this morning and now feel good. The straight-legged deads really pushed my hamstrings to the point of concern but today is fine. I think the sleep made a positive difference.