Workout F #2: Darn it! (Workout 30)

The ouch doesn't show on the front and I was in fact able to complete
everything. But...

In some ways, Saturday's workout went really well -- I feel like I'm ready to go to up on the weight with the Rear Lateral Raises and the Cable Chest Presses, which is awesome. I felt like I'd worked out a different way of doing the elliptical that didn't beat up my quads so much (and may have really succeeded with that, it's hard to say in light of what came later). For the most part, I felt like I had the *move* down for the Reverse Lunge/Cable Row. It was really good. Even the Dumbbell Front Squats went well and felt good (those are just really hard). 

What didn't go well is that my right quad is definitely and un-ignorably Not Happy. I think the High (Bench) Step Ups is what got me, because I was fine until that point. The extra height on those adds a lot more quad work to something that's in the workout as a single-leg hamstring exercise and those are just killers. I think that's what did me dirt, though that's not when I started hurting. I felt a sharp pain across the front of my right thigh when I was doing the Reverse Lunge and Cable Rows (specifically on the side when my right leg was stepping back and being the non-working, down leg, which is when I've always had problems). 

I've been holding off posting in hopes it would sort itself out over the next couple of days, but it hasn't shown any sign of doing that. Well, I mean it hurts less than it did, but even just sitting it doesn't feel quite right. I took an Aleve last night and that my have helped some, but I don't want to read too much into it either. 

As I've always said, you shouldn't be aware of your insides. If you are something's not working right. As I'm sitting here typing doing nothing at all, I can feel the muscle in my leg. It doesn't exactly hurt, but I'm aware of it. 

Not good. 

So, I'm going to have to figure out something *else* to do for my single-leg quad exercise, because reverse lunges are out of the question at this time. I'm also going to have to figure out something else to do for my single-leg hamstring exercise, because I do think that the high step-ups are the real, actual culprit. At the least they're *not* helping. And no more elliptical for me, at least for a while, because I know that's hard on my quads. In a few days, I'll see if I can do something like a single-leg stand up (sit on bench, extend one leg straight in front of you, stand up using only other leg) or a single-leg squat instead. 

Eventually. I'm not even trying for a few days at least. 

I'm not sure exactly how long I'll have to stop the Reverse Lunges and so on -- I'm hoping only for a few days, but I don't want to risk a serious injury. A coworker of mine tore a muscle in his arm a few years ago and had a bruise basically from elbow to shoulder and was in a lot of pain for a while. I do not want to have that happen.  

Saturday's workout was: 

• Cross-body Mountain Climbers - 2 x 30, 25 - I was finding lower numbers of repts way too easy for these, so I ramped up both the speed and the number of reps and that was *good*. Very very good. :D I'll probably stick with 30 as a target next time, because I didn't make my reps in the second set. 
• Elevated Explosive Push Ups - 2 x 10 - I'm still good at the hip-high railing for these because while I made my reps, that was really really hard. And I think I can go lower into the pushup-ness before pushing back up. And I can concentrate more on using my chest muscles rather than my arms. 
• Alternating sets of: 
• Dumbbell Front Squat - 3 x 12 - Glory be, these are hard. I need to keep a note in my book to keep my weight back on my heels and to push up through my heels when standing back up. I was rocking too far forward onto my toes. That doesn't make them easier, but it is the right form. I continued with a pair of 15lb dumbbells and will continue with those again next time because this exercise is *hard*. 
• Rear Lateral Raise - 3 x 12 - I used a pair of 5 lb dumbbells again and really felt good about it. The weights weren't quite singing, so I may stick at this level one more time, but they were close. So I may go up to 7.5 lb dumbbells (if those aren't in use). I'll see when I'm doing these next. They're definitely a good exercise for me. 
• Alternating sets of: 
• High (Bench) Step Ups - 3 x 12 - I'm still not using any weight for these (other than my bodyweight) and they're definitely very very hard. Less technically difficult than the Front Squats, but they just kick my butt. And my quads. I didn't make a note about my right leg hurting at any point when doing these, but I did note that they're *hard*. 
• Single-Arm Cable Chest Press - 3 x 12 - I think I've finally got the knack of these. The trick is to have the pulley behind the shoulder of the working arm, so there's not as much rotational and wobble motion involved. I did 15lbs again and will move up to 20 next time because now that I get what I'm doing, I feel I can totally move more weight. 
• Coordination Rows - 3 x 12 - Still improving, but not to the first goal of being able to stand on one foot while moving for 12 whole reps. Still at 15 pounds. I'm probably going to just do these in every workout until I can do the reverse lunges again. The work isn't in the rowing, it's in the standing on one leg, and that's not putting undue strain on my muscles. 
• Cardio Intervals - 10 x 20:40 Intervals of Insanity alternating Jumping Jacks and Jump Squats. Interestingly, perhaps oddly, despite whatever's up with my quads, these Jump Squats didn't bother them at all. Though maybe they got tired a little sooner. I didn't really notice that though. It does bode well for me being able to do jump squats tonight. 

Next workout is scheduled for tonight. Goal for the workout - do as much as I can without putting any additional strain on my quads. I'm going to be walking for warmups, because the elliptical is out of the question. My routine tonight is supposed to be: Half-Kneeling Cable Chops, Dumbbell Jump Squats, Romanian Deadlifts, Scaption and Shrug, Offset Reverse Lunges, Kneeling Lat Pulldowns, and Coordination Rows. I'm definitely not even trying the Reverse Lunges and I'll probably do the Cable Chops as totally kneeling rather than half kneeling. Everything else I'll *try* to see how it goes. Any twinge and I'll just move on to the next thing. 

Workout E #2: I have to rethink this a little (Workout 29)

Not a bad log page -- some things marked to go up next time. :D

Yesterday's workout was good in some ways, not so good in others. The good is that I want to raise the weight on the Kneeling Lat Pulldowns next time. I've been doing 72.5 for a *long* time and I'm excited to finally be budging with that. The other good is that I really am getting distinctly better at the Coordination Rows. I may be only a few more sessions from getting through all of one set without having to put my foot down to catch my balance. We'll see. 

The bad is that my right quad (this time, last time it was the left) started really hurting during the reverse lunges. Not so bad that I had to stop, though I did modify how I was doing them to put less strain on that leg (fortunately it's fine when it's the working leg, it hurts when it's the non-working leg). 

The other bad is that the gym is just a lot more crowded on Wednesday nights -- Patrick runs into regular traffic jams on the machines he uses and there are classes with the trainer using up the weights and so on. Mondays are less of a problem. It's less of a problem for me than for him, just because of the exercises we each do, but it's still vexing. I don't know that going to a different gym would make a difference. Going a little later might, but then we won't get home until later and that's vexing too.

I'm not liking the Cable Pull-Throughs, I find. The fact that they're vaguely indecent looking doesn't bother me (you can see a video here), but they seem to put more strain on my arms and shoulders than they should for something that's a glutes and hamstrings exercise. There are plenty of other things in these two workouts working my arms and shoulders, so I don't really want the extra work here. In addition, because my arms aren't nearly as strong as my glutes and hamstrings I can't work them as hard as I'd like (by moving as much weight as I want) because my arms and shoulders can't take the load. It's vexing. I'm going to ponder for a few days (I don't do this workout again until next Monday) but I may switch back to the Romanian Deadlifts for the rest of Phase 3. I liked those, they didn't strain my back at all, and I can really put a lot more work on the target muscles. 

This change will also do nice things for the geography and logistics of this workout -- I can do the Romanian Deadlifts and Scaption and Shrugs up in the free weight area and then go back to the cable machines with a 25lb dumbbell for the Offset Loaded Reverse Lunges. Believe me when I say that will be easier, though it's maybe not immediately obvious as I describe it. 

I didn't change any of the weights from Workout E #1 because I forgot to write in my starting weights into my notebook, which means that I didn't have a record of any changes I wanted to make. I just used what I did for E #1 (with one exception) 

Yesterday's workout was:

• Cable Half-Kneeling Chop - 2 x 10 - I used 25 lbs for these. I need to review what I'm doing here. It's possible I have the weight too high, though I don't want to make it too low. Anyway, this is a Core Stability exercise intended to work the muscles that stabilize my core while my upper body is moving. Unfortunately, what I'm working most (and what gets tired), is my *arms* because they're Not Strong. If I lower the weight so my arms can handle it maybe I can start doing the chops faster so that then I have more work for my core to stabilize against. I'm going to drop these down to 15 and make a note to go fast and see if that helps me feel like I'm working what I want to be working. 
• Dumbbell Jump Squat - 2 x 8, 10 - I used 20lb dumbbells for these and did the first set of eight without too much trouble, so I did ten for the second set. That was a bit more trouble, but the book says these should be sets of 6-8. I don't mind doing more than the book says and I do think these are helping with explosive power, which is very very good. I'll see how I do with 20 lbs and ten reps next time. When that gets to feeling like it should be harder, I'll raise the weight. 
• Alternating sets of:
• Cable Pull-Throughs - 3 x 12 - As mentioned above, I'm having some problems with these because they put extra strain on my arms and shoulders without putting as much work as I'd like on my glutes and hamstrings. This is not satisfactory as Working The Big Muscles is part of the basic idea of this whole program. Also, it's not nearly as much fun. I used 35lb weights, which is just over half of what I can do with the Romanian Deadlifts (or what I think of as Romanian Deadlifts, which name I'm not 100% sure about). I'm jumping ship and going back to the Romanian Deadlifts -- I'll start with 60lbs, which is where I left off when I stopped doing these at the end of Phase 1, but expect I'll be moving up pretty quickly. 
• Scaption and Shrug - 3 x 12 - I actually had to decrease the weight I used for these from 10lb dumbbells to 7.5 lb dumbbells yesterday because of the aforementioned crowding problem at the gym. All of the 10 lb weights were in use, so I got a pair 7.5lbs from the rack in a different part of the gym. I'm actually not particularly upset about this -- they were still hard but I think I was able to do them with better form and keep my shoulder blades back and down better with the lighter weight. I'll probably stick with the 7.5s next time. Particularly because they were still plenty hard, especially the last set. 
• Alternating sets of: 
• Offset-loaded Dumbbell Reverse Lunge - 3 x 12 - I used a single 25lb dumbbell for this. As I mentioned earlier, I had problems with my right quad doing these. It is so strange to me that it's not when it's the working leg that it hurts. I really worked my quads hard on the elliptical warming up, though I'm still trying to figure out the knack for using the elliptical without beating up my quads, and even though I stretch them some during warmups, I clearly need to do more of that because they're still really tight when I get to work. I do like the offset load, though I need to be careful when supporting the weight to keep my core engaged which helps keep it balanced. 
• Kneeling Cable Lat Pulldowns - 3 x 12 - I was able to do these at 72.5 pounds (and the wide-grip bar) without too much trouble, so I think I'm actually *finally* ready to go up to 75 lbs (I can increment the cable machine by 2.5 lbs if I want to). Huzzah! With these I need to really focus on keeping my shoulder blades back and making sure the main drivers of this lift are my back muscles. Not my triceps, which are totally inadequate to the task of shifting 70+ pounds. 
• Coordination Rows (Single-leg, Single-arm Cable Rows) - 3 x 12 - I'm still getting better at these. As mentioned above I figure I'm a week or two away from being able to do one whole set (of three) without having to put my foot down to correct my balance. There are no words for how much of an improvement this represents -- when I started these I could barely get through one whole rep without having to catch myself. Once I can do that, I can start getting rhythmic and faster and more powerful. I can't wait. Still at 15 pounds for the foreseeable future though. 
• Cardio Intervals -- these were a scratch. The corner where I did jumping jacks and squat jumps the other day had a class doing abs work, my quad hurt so there was no way I could do more on the elliptical, and Patrick had been done for like 20 minutes when I got to this point, so I decided to pass. I sort of regret it -- I didn't get nearly as sweaty as I like and didn't feel like I worked nearly hard enough. But the reasons were sound -- especially the hurty quad part. I'll get back on these on Saturday. 

So it was a good workout but not a great one -- I learned some things and know where I'm going next with Workout E. That's all important. :D

Next workout is scheduled for Saturday. Goal for the workout -- pick up the pace and the intensity a bit to make up for a slightly easy workout on Wednesday. 

Workout F #1: Oh, yeah!! (I feel like the Kool-Ade Man) (Workout 28)

My first time with Workout F was a success -- I need to make
some things harder. But the Step Ups are killers. 

I did well with my first time with Workout F for real. As with Workout E, my practice run-through to work out the kinks and figure out what to do with my arms and legs (last Wednesday) was a *huge* help. Though once again, I did have to adjust some of the starting weights I worked out last Wednesday. I'm okay with that. 

There's a guy who is there on weekday evenings -- he's a middle-aged guy, maybe a bit older than me, and he's usually either back working on the abs benches (in the area where I warm up) or on the cable machines. He does these huge, two arm, two cable machine things that just impress me immensely. He's also been quite helpful and nice -- he taught me how to move the adjustable pulleys (lift up a little, then pull the pin out to move them). I don't know if he even recognizes me, he's pretty well in his own space when he's working, but he's kind of an inspiration. Maybe someday a novice lifter will be there and I'll be able to help and they'll see what I'm doing and be inspired to keep going. 

Sorry about the digression. I had a kind of trying day at work (computer issues on a day when I didn't have the time for computer issues) and it was nice to see a familiar and friendly face at the gym. Of course, the most familiar and most friendly face was Patrick, who was back to lifting weights after a couple of weeks off (for too-much-work and a cold). I love walking through the gym and being able to say "hi" as I walk by him. And warming up on the elliptical machine next to him. That makes it all much much nicer. 

There are links to videos of many of these exercises in the Workouts E and F #0 post.

Today's workout was:

• Cross-body Mountain Climbers - 2 x 10, 20. My plan was to do 10 of these, but that was way too easy and way too quick. Like exercisus interruptus. For the second set, I did 20, which was better, but still too easy. I'm thinking of either going up to 30 next time or going for two sets of as many as possible in 30 seconds. 
• Elevated Explosive Pushups - 2 x 8 - I think the railing I used today was lower than the bar on whichever machine I was nearest (maybe the triceps press machine) because these were a lot harder than they were last Wednesday. I did two sets of 8, but only just barely. The high end of the target range (10) would have been entirely out of the question.  
• Alternating sets of:
• Dumbbell Front Squat - 3 x 10, 12, 12 - I was absolutely right about the 15lb weights for these. Having the weight that far above my center of gravity really increases the challenge. It also makes the need for really perfect form that much more necessary, so I have to totally concentrate on squatting by pushing my hips back but keeping my chest as up as possible and my upper arms parallel to the floor. So it's a mental strain as much as it is a physical one. The reason I did ten on the first set is that's how many I was doing in Workouts C and D and I'm used to going to 10. It's going to take a little while to get my brain used to going to 12. 
• Rear Lateral Raises - 3 x 10, 12, 12 - Last Wednesday, I figured these for 5lb dumbbells, which is almost sort of embarrassing. I mean they feel so light when I'm carrying them. Almost like nothing. And the first set (when I only did 10), they really felt too light. So for the second set I went up to 10lbs and that was too much -- well, I made my reps, but I couldn't have made them for all three sets. Probably not for two. For the third set I went back to 5 lbs and with 12 reps that felt pretty good. I'll start with 5 next time and see if it feels too light. I bet it will. (Or maybe I hope it will.) 
• Alternating sets of: 
• Step Ups to Weight Bench - 3 x 12 - Oh, my stars, y'all! These are hard! That's a high step (the weight bench is only a couple of inches below my knee) and the surface is padded and therefore a bit wobbly and unstable. This is in the program as a hamstring exercise, but with that high a step it hits my quads like crazy as *well*, so my thighs are getting it front and back. Yowzers!! With the high step, I don't need anything more than my body weight. Probably for *months*. 
• Single-Arm Cable Chest Press - 3 x 12 - I worked through these last Wednesday to get clear on how my arms move and where my legs should be, but I did't quite get to it feeling like I was getting it right. I think I figured out that I was not lined up quite right with the machine. (The pulleys are on a hinge that lets them swing side to side and it would seem like it should be pretty much the same if I've swung to the side so I am out of someone else's way. In practice, it seems to make a big difference with these, though not with the Coordination Rows or the Reverse Lunge and Cable Rows (see below).) The third set, I finally felt like I was doing them just right -- the main trick is to have the pulley stick straight out and to have the weight straight behind me. Once I did it right, it felt like I need to raise the weight. I did these at 15 lbs today. I'll go up to 17.5 next time and see if I want to go up more. 
• Reverse Lunge and Cable Row - 3 x 12 - I did these at 20 lbs and found them quite hard. This is one of those whole-body, coordination exercises that are so good for me and so challenging for me. This one requires doing a reverse lunge, a move I've done plenty with dumbbells, while maintaining tension on the cable machine line, then doing a single-arm row as I stand back up. Multiple muscles moving at once, in the right order, producing a coordinated response. These are not as hard as the Coordination Rows (at least I don't have to balance on one foot) but they're taking some getting used to. Once I get the move down, I should be able to raise the weight, but 20 lbs was pretty good for now. This actually puts a fair amount of work on the stabilizer muscles in my back to keep the weight from pulling me forward and out of shape for the lunges. 
• Cardio Intervals - 9 x 20:40 Intervals of Insanity on the elliptical machine. I was so wiped out from the Step Ups and figuring out what the heck I was doing with the Reverse Lunge and Cable Rows, that I didn't want to have to think about what I was doing with these. So I went for the elliptical, which has the big benefit of being very un-complicated. (There's a timer om the machine, I start each interval at the start of a minute and go for 20 seconds. I don't have to think much.) They went a little better than they have been, which I was kind of not expecting given how tired my quads already were from the Step Ups. 

It was a good, hard, sweaty workout and I loved it. Some of the exercises are brutally hard but there's definitely room for some of them to get harder, which is *good*. I want it to get harder and to keep getting better. I'm not putting myself under the pressure I had in Phase 2 to be improving either the weight or the number of reps or *something* every workout, but I don't want to just cruise here either. If it's not hard enough, it needs to be harder. Enough said.

Next workout is scheduled for Wednesday. Goal for the Workout: Make Workout E work when the gym is  going to be *crowded*. It worked great when the gym was empty, but I'm still a little concerned about how the logistics are going to work out when it's full. (Though I think it would have worked out okay tonight. I think.)

Workout D #6: That was a great finish!! (Workout 25)

That was such a great workout!! Sweaty
and hard but so awesome! 

Well, my goal was to finish Phase 2 and Workout D strong today and I totally did! That was a great workout -- the weights on basically every exercise (except the shoulder presses which have been really hard) hit that wonderful point where they were Just Right and it's almost like everything is singing. It's hard to describe, but it's a great feeling. 

I'm really happy to have had such a fantastic experience as my last go 'round with this workout. Phase 3 will have more reps per set (and more overall) and one more exercise per workout and some new things, so finishing strong makes me feel really good. 

I can feel myself better and stronger and healthier. Love it! 

Today's workout was: 

• Spiderman Plank - 2 x 10 - If I were going to be doing these in Phase 3, I'd have to figure out a way to make them harder because it's time to take these up a notch. I went fast, alternating legs, concentrating on keeping my butt down and it was so good. :D I like these and will definitely keep them as something to keep in mind in future rotations. 
• Coordination Rows (Single-leg, Single-arm Cable Rows) - 2 x 10 - I'm still working at 15 pounds because increasing the weight is the *last* goal with these. I am absolutely getting better with these. Today I did five in each set with each leg without having to touch my foot down. When I started, I could barely get through one. I'm continuing with these. 
• Alternating sets of: 
• Offset-loaded Step Ups - 3 x 10 - I was back at our "home" gym, so I did the step-ups onto the deck of a treadmill (because they won't let folks use the otherwise unused step boxes in the 30-minute circuit area). I think it is higher than the step boxes though. Certainly this felt like a good workout -- I used a 35lb weight again, held on the side of my working leg. This was the first time I really felt the extra core workout of the offset load -- I could feel myself stabilizing myself against the weight. 
• Shoulder Press - 3 x 10, 10, 8 - I have been using 20 lbs with these for ages and don't feel like I'm making progress with them. I *think* my form is good, and I'm certainly not hurting myself, I'm just not getting anywhere. These are not going to be in Phase 3 -- I think I need to give them a break and try some other shoulder exercise. 
• Alternating sets of: 
• Squats - 3 x 10 - I used a pair of 35 lb dumbbells for these and just felt good doing it. I worked hard and just felt like I was making some sort of music with the weights. (Not a good metaphor, but I don't know how else to describe it -- it's like doing something hard and doing it well and feeling how good it is.) Anyway, was good. :D
• Kneeling Lat Pulldowns (cable-machine) - 3 x 10 - I'm still at 72.5 pounds with these, because I've been learning the lesson that how wide my grip is makes a *huge* difference for a while. Today I used the handle that has the slightly wider than shoulder width grip. That's the good grip that lets me move 72.5 lbs without feeling like I'm trying to do it all with my triceps, which just aren't that strong. It was so good! I totally felt like I was working my back as I wanted to and it was just perfect. 
• Cardio Intervals - 7 x 20:40 Intervals of Insanity on the elliptical machine. I've come to the conclusion that Patrick is right -- this is not a machine that really works the quads. Quads pull the leg forward, hamstrings pull it back. That said, I absolutely feel this in my quads and it just *kills* them. No, it makes no sense. Anyway, after the seventh of the Insanity Intervals my legs just wouldn't do it anymore. That was it. 

As always with workout D, the hardest "exercise" is not even on the official workout list -- the Farmer's Walk (which is basically a walk holding a weight) from the back corner where the cable machines are to the front where the weight racks are. After I've done 3 sets of squats and 3 sets of pulldowns, carrying the weights is *hard*.

For Phase 3, most of these exercises are going to be continuing, but not all of them. I mentioned already that I won't be doing Shoulder Presses again (for a while, at least). I'm going to try again to do the Squats as Front Squats -- so the load will be above my center of gravity. The Step-ups I'm either going to do raising my "non-working" knee as high as I can with each step OR step up onto a weight bench (which is considerably higher). The weight bench would be more convenient, but might be a bit too high for me. The Spiderman Planks are going to be replaced with a different core exercise.

Next workout is scheduled for Wednesday, I'm planning on mostly working out the logistics of Workouts E and Fe and trying to ensure that I have a clue what I'm doing with them. So it will be an easy workout lifting wise, but have plenty of challenges. :D Goal -- Kick Phase 3's butt, or at least get it off to a great start! 

Workout C #6: Early Morning Sweat! (Workout 25)

I got up and worked out before breakfast again. I did really well
and finished Workout C strong. :D

Patrick and I went for a hike today, but I still wanted to lift weights in the morning before we went. After getting really sore and tight after last Saturday's go with Workout C, There were a number of reasons: I was a little nervous about doing it again and didn't want to give in to that. I also want to take a day off between Phase Two (which will finish on Monday) and Phase Three and at the same time to start Phase Three on a Saturday (because we have a little more time for me to figure things out). Finally, we weren't planning on a super-strenuous hike and I didn't want to skimp on working out.

It was a good decision. I was a little bit nervous about it but the workout went really, really well (excellently, in fact) and the hike was no problem at all. 

Today's workout was: 

• Side Plank - 2 x 40 seconds - This went really well today. I finally seem to be getting a handle on the slipping problem I've been having all along with these. I'm glad about that because when I start Phase 3, I'll be leaving the Side Planks for a while. I'm glad to finish them strong. :D 
• Jump Squats - 2 x 10 - I used 15 lb weights this time. I'll go up to 20s next time, though I was definitely getting tired by the end of each of the sets, which is as it should be. I think these are definitely helping me feel more able to move quickly if I want or need to. I like that. 
• Alternating sets of: 
• Reverse Lunges - 3 x 10 - I used 30 lb weights for this again (the second time at that weight). I *believe* I did 3 sets of 10. The last set I sort of lost count and got confused -  I know I did 10 on the right side, but I'm not sure whether or not I did 10 on the left side. I think so. But I definitely spent a few seconds just all of a sudden wondering. Oops. 
• 3-Point Rows (Single-leg, Single-arm Rows) - 3 x 10 - I used a 30 lb weight on these as well. This was definitely the Right Weight - I hit that nice sing when the weight is right and it feels like work but not like strain. I'm pleased because this was also my last time doing rows and I love that Right Weight feeling.
• Alternating sets of:
• Dumbbell Deadlifts - 3 x 10 - I was really particularly worried about these because last time I did these (with 40 lb weights), I tweaked my back a little and I wound out stiffening up all over for a couple of days. It was no fun. Today, they went just fine, no strain on my back at all and I did them very well. I didn't need to worry. 
• Pushups - 3 x 10, 9, 10 - Like the lat pulldowns, this is another exercise where it makes a huge how far apart my hands are. Too narrow and they're *really* hard (and I can only do nine in a set). A bit wider than shoulder width apart and they're good -- I can do 10 but absolutely no more. That's a good place to be. 
• Cardio -- I didn't do any Intervals of Insanity today. Instead, in the afternoon, Patrick and I went down to Calvert Cliffs State Park and went on a 4.7 mile hike. It was lovely. and we had a great time. 

  

  Us on the beach at Calvert Cliffs

So I achieved my goal of finishing with Workout C strong. I'm very glad about that. Phase 2 has been kind of difficult -- the book (The New Rules of Lifting for Life by Lou Schuler and Alwyn Cosgrove) says that you should be increasing something -- either the weight or the "volume" of lifting -- each workout. I think that pressure had me maybe increasing the weights too much (because I didn't want to increase the number of reps per set and couldn't increase the number of sets) and maybe putting a little too much strain on myself. 

Our travel buddy, Wilson the Bison, with the Calvert Cliffs
behind him. And the Chesapeake Bay.

I have pretty much worked out Workouts E and F, so I'm ready to go there. I'm going to be making some pretty big changes -- swapping in some completely different exercises. The Workout C  exercises that are going to be swapped out for a while are deadlifts (any version of them), rows (any version) and side plank. I'm going to be doing a cable-machine lift (called a "cable pull through") instead of the deadlifts, a raise (one that works the back instead of the rows), and a different core thing instead of the side plank. I'm also going to be radically changing the pushups -- I'll be doing an "explosive pushup", where I actually push so hard my hands come off the support, instead of the regular ones. So I'll be probably back to the hip-high bar instead of the window sill.

There's also going to be a lot of reassorting and re-shuffling, so the pairings of which muscles get worked in alternating sets change. That just keeps my body on its toes and therefore is a Good Thing.

Next workout is scheduled for Monday. I can't actually think of any reason why it won't happen Monday, but who knows. It should be my last time with Workout D and I'm hoping to finish that one strong as well. The only exercise I'm really worried about is the shoulder presses -- I'm not making an progress with those and the weight still hasn't gotten to that Right Weight feeling (though I've been at 20 lbs for all of Phase 2). Goal for the Workout -- This will be my last time with Workout D and the last workout of Phase 2, I want to end both really strong and happy. 

Workout D # 5: Visiting a Strange Gym (Workout 24)

Worked out at a different gym, which always makes it
weird. But it went well. 

I worked out at a different Planet Fitness gym than usual last night (because reasons), which always makes it a little weird -- not in a bad way, necessarily, just in an "I don't know where things are and I don't know these faces and I don't know what the local customs are" kind of way. It worked out better in one important way because I could use the step boxes instead of a treadmill for Step Ups. That was cool. On the other hand, I had to work in a different order (and thought I would have to skip the Coordination Rows altogether) because of a traffic jam at the cable machines.

It was also nice that the dumbbell rack is right near the cable machines at this gym, so I didn't have to take a walk with two 35lb dumbbells.

It was a good workout and I feel great today. I felt great yesterday evening too, which seems to be the norm for me after lifting weights. (That's not really not the norm after running -- after running I'm stiff and creaky for days. I just figured it was normal.)

Yesterday's workout was:

• Spiderman Plank - 2 x 10 - I was looking at the instructions for these the other day (part of sorting out Workouts E and F) and realized that I've been doing them wrong in a way that's caused most of the slipping problem I've been having with them. I've been doing all the left leg reps, then all the right leg reps. The instructions suggest doing them alternately. Alternately worked a *lot* better because I was able to reset my foot every time and that nipped the slipping right in the bud. I had to focus on keeping my butt down, which makes it a much better workout. Good stuff made even better. 
• Alternating sets of :
• Offset-loaded Step Ups - 3 x 10 - I used a 35 lb weight for this for (I think) the first time. I was able to use the step boxes at this other Planet Fitness because they're the allow you to use the step boxes in the 30-minute circuit area even when you're not doing the 30-minute circuit workout. I asked before I started to make sure it would be okay and they seemed surprised that our home gym doesn't allow it. (Judy-who-says-no strikes again, I think.)  
• Shoulder Presses - 3 x 10 - I'm still using the 20 lb weight that I've been using for weeks (the entirety of Phase 2 and maybe even before) and still feeling like it's almost too much for me. I'm thinking of dropping down to 15lbs for these (or finding a different "push" exercise entirely) for Phase 3 because I'm just not sure I'm getting the right stuff out of this one. The last set I was only able to do 9 with my left arm, but 10 with the right. 
• Alternating sets of: 
• Squats - 3 x 10 - I used a pair of 35lb dumbbells for this. I should probably move up, but this still feels good. I was able to work fast, too which really had me feeling like I was firing my quads hard. There was a neat crispness to the movement that I liked. 
• Kneeling Lat Pulldowns (cable machine) - 3 x 10, 9, 8 - They had different handles to attach to the cable machine at the other gym I was at, so I'm not sure I found the right grip that makes Lat Pulldowns with 72.5lbs feel Just Right. I had the grip that works my triceps more and really reveals the difference in  strength between my (weaker) left arm and (stronger) right. 
• Coordination Rows (Single-leg, single-arm cable rows) - 2 x 10 - I wound out doing these last (rather than after the Spiderman Planks) because of a traffic jam at the cable machines. I was afraid I wasn't going to have enough room to do them (they take a lot of floor space because I wind out on one leg in a sort of T-shape (one leg out behind me with that arm stretched out in front) connected to the machine by the cable, plus the wobble component of me going off to the sides) but a lot of people had finished their workouts and there was enough free space for me to do my thing in. They really are getting better , though I still really stink at them. I think I used 20 lbs yesterday (because it was either that or 10 the way the weight plates were on that machine), but the weight has always been almost entirely trivial to these, so I'm neither concerned nor jazzed about the change. 
• Cardio Intervals - 6 x 20:40 Intervals of Insanity - My quads were still pretty beaten up from running (though I've been trying to stretch them out this week at work) so my legs wouldn't let me do another round even though my cardiopulmonary system was doing fine. It was disappointing but that's kind of what I'm running into. I really need to figure out something else to do for the Intervals of Insanity for Phase 3 -- the elliptical just isn't working for that for me any longer. 

It was a good workout and aside from some "I work at a desk and on a computer all day" tightness in my upper back (which is pretty normal for me, especially lately), I feel great. Better than I have since Saturday's kick-my-butt workout.

Which is very happy making. Now I'm in a good frame of mind to buckle down and get my Phase 3 workouts sorted -- I've only got one more time with each of Workouts C and D before it's time to move on and I'm not ready at all.

Next workout is a little up in the air -- it might be Saturday, though if we're going on a hike it won't be (probably, though not certainly). If it's not Saturday it'll be Monday. That's for sure. It'll be the last time with Workout C so my goal is to finish strong!

Workout D #4: Phase 3 is in sight! (Workout 22)

Made all my reps of everything!! Time to move up! 

This was another great workout and I feel like I've done really good things!! I have four more workouts in Phase 2, then it will be time to move on to Phase 3. I'm going to have to do some significant modification of what's in New Rules of Lifting For Life for Phase 3, because I really don't want these workouts to take *longer*. I already take longer than Patrick every time and I don't want to make that worse. I'd also like to maybe take the layout of the gym a bit more into account when planning Phase 3 -- workout C is great as far as that goes, I can do everything with the dumbbells in one corner of the gym. Workout D is silly that way -- I spend a fair amount of time walking around with dumbbells to get the weights I need to the place where I need them. Which is itself an exercise called a "farmer's walk" and it's not a worthless exercise. But not one I really want to be doing. 

I didn't raise the weight on anything today, which does make me kind of sad -- I was going to go up to 35 on the offset-loaded step ups, but all the 35lb dumbbells were in use and I didn't want to wait, so I went with thirty. Next time I want to go up on at least a couple of them, if possible. 

Today's workout was: 

• Spiderman Plank - 2 x 10 - I did better at staying stable and my feet not slipping doing these today. They're still hard but getting a lot more doable. I finish my sets without collapsing into a puddle at the end. That's some good progress. :D I need to look into how to ramp these up or do a harder exercise. 
• Coordination Rows - 2 x 10 - (Single-leg, single arm cable rows) My nemesis. I'm getting better at them -- I actually did a few in a row without putting my foot down, which is pretty cool. I've been practicing standing on one foot at work (I have a standing desk) to strengthen the little muscles in ankle and knee that provide support and I think that's helping. That said, this exercise is standing on one foot plus moving which is a whole 'nother ballgame. Anyway, I'm definitely seeing improvement though I'm still miles away from even working on increasing my speed, let alone increasing the weight. Baby steps. 
• Alternating sets of:
• Offset-loaded Step Ups - 3 x 10 - As mentioned above, I planned on using a 35 lb weight for this, but went with 30 lbs (the same weight as the last few times) because all the 35lb dumbbells were in use. To keep it hard, I went a lot faster this time. It worked out well and I definitely felt it then (and feel it now) in my quads. Next time I definitely want to go up to 35 lbs. 
• Shoulder Press - 3 x 10 - I'm not sure why these are so hard and I'm progressing with them so slowly. I've been doing 20 lbs on these for a while, possibly all of Phase 2, and it's still the right weight. I'll stick here next time. I've actually been at 20 lbs for all of Phase 2, it's like I've hit a plateau or something. I might consider doing something else for this push exercise in Phase 3. 
• Alternating sets of :
• Dumbbell Squats - 3 x 10 - I did these with 35lb weights again. This is my second time at this weight and it still feels right. Maybe after one more time of these I'll move up to 40 lbs for my last time with this workout. Actually, I like this plan. :D One of the hardest things about these is getting the weights back to where they belong after three sets of these and three sets of the pulldowns. That's a bit of walking with a pair of dumbbells. 
• Kneeling Lat Pulldowns (cable machine) - 3 x 10 - Last time I did these, I had huge problems because my grip was too wide -- I could barely do 7 or 8 of these at 70lbs with the wider grip. My grip was too wide because I used a different bar on the cable machine. This time I went for my "usual" bar and my usual grip and did three sets of 10 without any trouble. Next time I'll go up to 75, and use my usual bar.  
• Cardio Intervals - 9 x 20:40 Intervals of Insanity. Still having the quad/cardiopulmonary mismatch on these -- my legs get tired before my heart and lungs, which is pretty much NOT the point. I'm thinking about seeing what happens if I go backward on the machine to rest my quads. There are other possibilities -- I haven't explored the arc glider machine and the treadmill and the stair-machine (which, just shoot me). I'll play around a bit. I want to take a session off from lifting between Phase 2 and Phase 3, because I regret not having done that between Phase 1 and Phase 2 -- that session would be a good time to play around on the cardio machines to find a new one for my insanity intervals. 

Next workout is theoretically scheduled for Saturday -- however, Patrick and I are hoping to go for either a hike or a museum trip on Saturday. So my next workout might be Monday. Or it might be Saturday (if we're museum-ing we may workout first). Or it might be Friday -- I have an appointment after work and might be able to get to the gym between it and when we have some friends over in the evening. Whenever the next workout is the goal for it is to make it as good as my last time with Workout C. 

Workout C #4: Much Weight! Such Lifting! Wow! (Workout 21)

It isn't obvious from the log how awesome this workout was.
You just have to trust me. :D

We had a lovely Labor Day holiday today -- we spent most of the day playing board games with our friend Bill (via Skype). After two unexpected wins (we play cooperative games so all of us win or none of us do), Patrick and I said goodbye to Bill and headed off for the gym for our workout. It was really nice being there when it was so un-crowded. It was almost a pity that I wasn't doing the workout that involves the cable machines because there would have been so little competition for them. 

That said, this was such an amazing workout I refuse to wish that I'd done anything else. It was incredible. I don't really know what made it so great, but it was. I raised the weights on two of the exercises -- the rows and the deadlifts -- and still made my reps on both, which was cool as cool. I did 8 rounds of the insanity. I had sweat dripping off me and running into my eyes. It was really awesome! 

Today's workout was: 

• Side Plank - 2 x 40 seconds (for the most part) - I did 40 seconds both sides on the first set, 40 seconds on the left side on the second set, but only 32 seconds on the right because I was slipping and having trouble keeping my feet stable. I still can't figure out how to reduce my base of support -- but I'm almost up to 45 seconds each side with them regular and when I get to 45 I need to really figure out how to do that. 
• Squat Jumps - 2  x 8 - These are getting too easy and I need to figure out how to ramp them up some. I was winded after 8, but not after 5 or 6, so I don't think I'm working hard enough on them. 
• Alternating sets of: 
• Reverse Squats - 3 x 10 - I used a pair of 25 lb weights again. Last time I'd made all my reps at 25 lbs, but had to take a break between the left side and the right (because each set is 10 on each side). This time I didn't take the breaks between sides -- so I did better this time than last (which is always my goal). I found that it makes a huge difference whether I started with my left leg and my right leg. Next time, I'll move up to 30 lb dumbbells.
• 3-Point Rows - 3 x 10 - I used a 30 lb weight for these single-arm, single-leg supported rows. This was an increase over last time. This is another one where I found that which side I started with made a big difference. The first set (and my general pattern previous to this workout), I started with my right arm then did my left arm. I have found in the past that getting the reps in on the left arm was really hard. Today, I tried starting with the left arm and then doing the right arm and that was, oddly, much easier on both sides. I have no idea why. Even though I made my reps, I'm going to stick with this weight next time.
• Alternating sets of:
• Dumbbell Deadlifts - 3 x 10 - I used 40 lb weights for the first time ever on this one. It was cool. And it was good -- I made all my reps even at the new weight without ever putting any stress or strain on my back. Woot! I don't think I want to move up again right away, so I'll stick at 40 lbs for next time. 
• Push-ups Plus 3 x 10, 10, 8 -- I'm still working on the windowsill at the gym and working on remembering to keep my butt down and do that extra little push up at the end. I had a little trouble with my hands slipping, but just re-set my hands and made it work out okay. The last set I only made 8 reps and just about face-planted on the last one. At some point, I'll be moving down to one of the weight benches (and maybe will get a better grip on it) but I'm not there yet. 
• Cardio Intervals - 8 x 20:40 Intervals of Insanity - I'm still working out how to ramp these up, because this is supposed to be metabolic training for my cardiopulmonary system but my quads get fatigued first. Which isn't to say that the 20 seconds of Insanity don't push my heart rate way way up -- after a few rounds my heart rate is high and stays there the whole time. So it's working. I may try increasing the resistance on the elliptical machine, though I think that will just make the quad fatigue problem worse. 

Breaking it down like that really doesn't convey that it was a good, hard, excellent workout. I'm not sure what the words would be anyway -- how does one convey how cool it is  to be lifting weights and sweating and  working at the very edge of my physical abilities. How amazing it is to see those physical abilities improving in just a couple of months time.

Next workout is scheduled for Wednesday. It'll be round 4 with Workout D. That workout's biggest challenge is the Coordination Row exercise. Definitely a sign that I need to kick that whole workout up a notch. That's the goal for the workout -- kick it up a notch and make my next workout as awesome as this one was. 

Workout D #3: Groovin'! :D (Workout 20)

It's not the tidiest workout log, but it is very much me. 

Yesterday's workout went really well -- we went out between grocery shopping and lunch (a couple of hours after breakfast is the most important point). I didn't get a chance to post all day because I had a big project at home (major wardrobe purge and re-organization, much needed) that took up the whole afternoon until we spent the evening with friends.

It was a good workout. The big surprise (and lesson) of the workout was how much of a difference it makes having my hands a little farther apart on the lat pulldowns. The first two sets (where I did 7 and just barely 8) I had my hands further apart. The last set I had my hands closer together (a little wider than shoulder width but not a lot wider) and did 10 relatively easily. Huh. I need to keep an eye on that. 

It's also apparent when working with weights that are at the limit of my ability that my left arm is weaker than my right. Which is really weird because I'm extremely left-handed. 

Though actually, that's not weird now I think about it -- I need my left hand to do things so I tend to hold stuff in my right. When I worked in bookstores, I regularly carried a stack of books as long as my arm in my right hand and shelved with my left. Okay, so actually it makes perfect sense and I need to focus on strengthening my dominant arm. 

Yesterday's workout was: 

• Spiderman Planks - 2 x 10 - I worked on remembering to keep my tush down while doing these and it worked well. The big problem I have with these (though they are exhausting and good work) is that my foot slips. I suppose part of the point is stabilizing myself despite that. So I  don't know if I need to exchange my weight lifting shoes (really cross trainers) for a different kind with maybe better grip. 
• Coordination Rows - 2 x 10 - These are the single-leg, single-arm cable rows which involve standing on one foot and moving and pulling a very slight weight. I'm still awfully wobbly at them, but definitely improving. There weren't many people back at the cable machines on Saturday, so I didn't get anyone looking at me kind of confused this time. (That was last Monday -- someone was watching me wobble my way through these obviously wondering what the heck I was doing and what I was getting out of it.) Yesterday, I did a lot better though I'm still working on the first goal -- doing all the reps with good form and remaining balanced on one leg throughout the set. 
• Alternating sets of: 
• Offset Loaded Step-ups - 3 x 10 - I used a 30 lb dumbbell and stepped up onto the deck of a treadmill. This was too easy this time, I got sweaty and worked but it wasn't nearly hard enough. I need to move up to a 35 lb weight next time. No question. 
• Shoulder Press - 3 x 10 - I used a 20lb weight again. I'm not sure on this one whether it's time to move up -- the first two sets were good, the third was really hard. But I didn't have to take breaks, not even between one side and the other. I'll probably stick with 20 lbs. 
• Alternating sets of: 
• Dumbbell Squats - 3 x 10 - I used a pair of 35 lb dumbbells here and that felt really good. I don't think I'm ready to move up to 40s yet, though, so I'll stick with 35s next time. I'll just focus on going *faster* to ramp up the difficulty a bit. 
• Lat Pulldowns (cable machine) - 3 x 7, 8, 10 - The first set I miscalculated so I think I had 72.5 lbs (rather than the 70 I wanted to start with). I also had the wider grip (as mentioned above), so I wasn't bringing as much strength and muscle to the process as I might have been. So the first set was rough. Second set, I took the weight back down to 70 (where I'd wanted it) but still had the wider grip and still was just not pulling with strong muscles. Third set, with 70 lbs, I had a slightly narrower grip and it was fine. Next time I'll either do 65 with the wide grip or 72.5 with the narrower one. 
• Cardio Intervals - 7 x 20:40 Intervals of Insanity -- I'm getting an interesting (and vaguely irksome) mix of better and not better at these. And my experience of them is changing. The 20 seconds of "Go Insanely Fast" seems longer and longer each time (which I totally didn't expect). My cardiovascular/respiratory system are definitely getting better able to handle the load. On the other hand, the elliptical machine still works my quads like crazy and my legs get extremely tired during those 20 seconds of insanity. So I have to pull back a bit, which means my cardio system isn't getting the workout I want. It's a tough balance. I'm managing it right now, but I need to start thinking of what to do for my Insanity Intervals next if the elliptical stops working for me. 

All in all, I need to kick it up a notch for my next go-round with Workout D. It was good, but I want better. Next workout is scheduled for Monday -- it's going to be Workout C #4, so I'll be doing deadlifts and reverse lunges and push-ups and rows. Logistically that's a very easy workout -- all free weights in the same corner of the gym. I like it! Goal for the workout -- make it harder and do it well. 

Workout D #2 Practice Makes Improvement (Workout 19)

Workout D #2 went a lot better. :D

I'm relieved (but not totally surprised) to find that the second time doing my new Workouts C and D has gone a lot better than the first did. I'm feeling much less awkward and uncertain of what I'm doing. I'm glad about that -- I'd definitely liked the confidence I'd built with Workouts A and B and was afraid I'd broken something by changing.

Not too surprisingly, with extra sets (even though the total number of reps is the same) and one whole extra exercise these workouts are taking a bit longer -- more like an hour and 10 minutes than an hour all told. Fortunately, Patrick doesn't mind. He's just extending his cardio time at the end, I think. 

Today's workout was: 

• Spiderman Plank - 2 x 10 - These were giving me a terrible time today because my feet were slipping. I'm not sure what to do about that, but it makes it really hard to keep going with the knee-to-elbow (while in plank pose) reps. I had this problem doing yoga as well -- my feet and hands would slip and it made me feel very insecure. My yoga teacher recommended getting a heavy blanket for on top of my yoga mat and it made a huge difference. I wonder if I could take something like that to the gym. Hmmm...I need to do something, because I'm afraid I might hurt myself if my feet slip out. 
• Coordination Rows - 2 x 10 - (One-Leg, One-Arm Cable Rows). I did a little bit better with these this time -- still newborn baby giraffe-y, but maybe about 20 minutes older and more coordinated. I talked with one of our doctors (we have two we see more or less interchangeably) about my balance issues and he pointed out that some of it is strengthening and conditioning the small muscles of the knees and ankles that stabilize you when you're standing on one leg. I still am thinking that these are a long-term project. I'm still working with 15 lbs on the cable machine. The instructions say to work first on getting the movement to be smooth and coordinated, then improve speed, and only then increase the weight. I'll probably be working on the first goal until...umm.. Christmas. There was someone working out at another pulley on the cable machine and he was watching me play Baby Giraffe with obvious bemusement.
• Alternating sets of:
• Offset-loaded Step Ups - 3 x 10 - I used a 25 lb weight, which is what I used last time. I absolutely need to raise that next time because it was way too low. I'm getting into a groove with doing these on the deck of a treadmill, I guess, though I liked being way in the back of the gym in the circuit area. Ah well. It was difficult to figure out how to hold the weight -- I need to look at some pictures to see how people do that. 
• Single-Arm Shoulder Press - 3 x 10, 8, 7 - I used a 20 lb weight and that's still a little heavy, I did 10 reps the first set, then 8, then 7. It's a tough exercise for me -- remember when I started with weights I had No Muscles in my upper body. They're coming, but it is hard. I'll stick with 20 lbs next time and try to make my reps. 
• Alternating sets of: 
• Dumbbell Squats - 3 x 10 - I used a pair of 30 lb dumbbells and I need to increase the weight pretty dramatically here as well. These are supposed to be front squats -- with the weights held at shoulder height, kind of in the vicinity of the collarbones. I couldn't even imagine how I'd get the 30lb dumbbells up to my shoulders. I could maybe have done it today, but I was having the same problems with figuring out how to hold the weights that I had with the step-ups. So I just did squats with the weights held at arm length at my sides. This worked totally fine but I need to up the weights next time, this was too easy. 
• Lat Pulldowns, Kneeling  (cable machine) - 3 x 10, 10, 8 - I used 70 lbs again. It was tough, but mostly doable. I didn't make my reps on the last set and I was working hard the whole way through, so I'm going to start with this weight again. I did these kneeling because I wasn't feeling like experimenting to see if I could make the high pulley work when I'm standing. 
• Cardio Intervals - 7 x 20:40 Intervals of Insanity - I've gone back to using the elliptical machine for these because the exercise bike and I just didn't get along at all, I never felt like I was getting my heart rate up or getting the whole body moving and coordinated. The elliptical machine burns 200 calories in 10 minutes and I can put my upper body into the Insanity Intervals, which ,makes them feel that much more worky. I'll keep thinking about this, because I would like to do something different. But it went well today -- I did seven intervals and thought of an eighth but just didn't have it in my. I like exercising to that point

It was a great workoutt! I'm feeling really well-worked and like I've done something which is pretty cool. I'm also sleepy and have beer coming. 

Next work is scheduled for Wednesday. Goal for the workout: do more and better than last time with Workout C.

Workout D #1: Coordination? What's that? (Workout 17)

First time with new Workout D -- after a brief hiatus.

This feeling-my-way stage with Workouts C and D is kind of a drag. I'd gotten good and confident with Workouts A and B by the sixth time through -- I knew what I was doing both in my head and in my muscles. I knew where to go in the gym and it was all quite smooth.

Workouts C and D are like being back at stage one. In particular, they introduce some elements that are totally new and challenging -- like today's single-leg single-arm cable rows, which require coordination and balance, both of which I totally fail in. The wimpy "stay in my comfort zone" part of me wishes I'd just stuck with Workouts A and B for another month or three. It felt good to know what I was doing. :(

I'm just kicking that wimpy side aside -- I'm not going to learn to do different things and to be coordinated and to have better balance unless I do different things that require coordination and balance. I'm not going to get better and stronger and healthier unless I work it.

I was planning to do Workout D (#1) on Monday, August 24, but Patrick and I went for a nine-mile hike on Sunday and both of us got blisters on the balls of our feet. (If we'd gone for a seven-mile hike we'd have both been good, I reckon.) We also got some joint tweakiness from walking trying to avoid hurting the blisters. I drained my blisters on Monday and was totally feeling up to working out tonight. Patrick is more reluctant to open blisters than I am, so he waited until Tuesday and his feet and calf still feel a little off. He did not workout tonight.  

Anyway, I went to the gym on my own and sort of fumbled my way through round one with Workout D. 

Today's workout was: 

• Spiderman Plank - 2 x 10 reps - To do this you get into Plank position then raise one knee at a time toward your elbow, alternating sides until each side has done all of the reps. Aside from my tush getting too high, this went pretty well. Tiring, but definitely doable. In addition to concentrating on doing it, I need to remember to concentrate on keeping my butt down. 
• Single-Leg, Single-Arm Cable Row - 2 x 10 reps - Oh, lordy kittens! This must have been totally comedic street theater for the other people working on the cable machines. The really big, really competent, really ever-so-serious people working on the cable machines. And then there's me being entirely unable to stand on one leg and, you know, move at the same time. The 15 lb weight stack on the other end of the cable was almost entirely irrelevant. I was just trying to get the movement coordinated and didn't really care about the weight except that it provided a bit of resistance (so it helped keep me from falling over in a weird way). I'm probably going to spend all of Phase 2 (the next month or so) just getting so I can do a set without having to support myself or put my foot down. (It's gonna be a long month.) That said, I did do my reps. I just did them haltingly and rather clumsily and with the coordination of a newborn baby giraffe. 
• Alternating sets of:
• Offset-Loaded Step Ups - 2 x 10 - The idea with these is that the weights are off-center, so they require more effort from the core muscles to maintain posture and suchlike. This is all probably true. I failed to take into account when picking my starting weight that I'd been using 2 20lb weights for these (for a total, obviously, of 40 lbs). I should have gone for, probably 40 lbs at least, though that would be hard for me to hold. As it was, I went for 25 lbs and it did feel like work. So maybe I did okay after all. I'm going to go for three sets rather than boosting the weight next time, then see how I'm doing. I also need to remember to keep my elbow up when I'm holding the weight -- upper arm parallel to the floor. There's a lot less strain on my elbow that way.
  
  Planet Fitness, in its wisdom, has declared openly a policy that the 30-minute circuit area is to be used only and exclusively by people doing the 30-minute circuit. People using the equipment in that area in other ways are at risk of forfeiting their gym membership. As you may recall, those are the only step boxes in the gym. Sigh. So I can't use the step boxes there for my step ups. Dammit. I wound out doing the step ups on the deck of a treadmill - which I've done before and works just fine. Though it's crazy inelegant. 
• Single-arm Shoulder Press - 2 x 10 - These went really well -- I used a 20 lb weight and they were some serious and genuine work. I'd like to add a third set and will do that before I boost the weight.  
• Alternating sets of:
• Squats - 2 x 10 - I was supposed to be doing front squats but just couldn't. My arms had already been extensively worked by the time I'd done all the planks and step ups and shoulder presses. No, this is not a arm exercise, it's a quad exercise and a good one, but to hold 30 lb dumbbells at your shoulders, you have to be able to lift them there. Which I could not at that juncture. If I ever get these weights to my shoulders, this is another one to remember to keep my elbows up and upper arm parallel to the floor. I'm going to go up to three sets with the same weight next time.
• Kneeling Cable-Machine Lat Pulldowns - 2 x 10.  I was going to do these standing and had figured on a 25% weight increase from what I'd been doing in Phase 1, because of the fewer sets and a good, braced split-stance position. It did not work out that way  I had some problems with these because the highest overhead pulley on the cable machine wasn't quite tall enough for me to not feel like I was dropping the weight stack at the end of my release (or whatever the proper term is for relaxing the tension and releasing the weights in a controlled manner) when I was standing. So I went back to kneeling. With the slightly less braced position, 75lbs was rough. I did my first set with 75, but could feel my form utterly breaking down by the 10th rep, which seemed sub-optimal. For the second set, I lowered the weight to 65 and that was better. This was definitely another case where I didn't take into account the difference being rested (vs. not) would make. Next time I'll try 70s. If I can do 70s kneeling, I'll try again standing from a different high pulley to see if standing can possibly work for me. 
• Cardio Intervals -- 7 x 20:40 Intervals of Insanity. I went back to the elliptical machine because I really feel like I'm getting a great workout when I do my Insanity Intervals on the elliptical. I've now experimented with doing cardio on both the upright bike and the recumbent bike and on each of them it was almost impossible to feel like I was putting out a max effort which is the whole point of the Insanity Intervals. I did use the recumbent bike for my cardio warm up and learned that it burns about half as many calories as the elliptical (as I use the machines) and didn't feel like nearly as good a "get your heart going" workout. Also it shook somewhat alarmingly as I was trying to go faster. I really don't want to get locked into doing my Insanity on the elliptical machine, but I haven't liked anything else I've tried. I'll have to look into other options for this.  

I'm definitely feeling my way along again and I'm sure by the end of Phase 2 I'll feel good and strong and confident and all like that. I'll get better and more coordinated (and have better balance) as I work on these things. I'll get there over time. I just need to be patient.

Sigh.

This is where I stopped writing on Wednesday night because I kept falling asleep while I was typing (which leads to utter gibberish, because I don't actually stop typing until after my brain has gone bye-bye).

Next workout is scheduled for Saturday. So is a trip to the Maryland Renaissance Festival (for me, Patrick is staying home). :D My plan is to get up early, leave Patrick happily sleeping, go to the gym and work out, shower at the gym, and get breakfast on the way to the meet-up place for the Ren Faire (someone else is driving!!). Because I'm going to be traipsing all over the Faire all day, I'm planning on skipping the Insanity Intervals and just doing a little bit of cardio cool-down at the end instead.

Workout C #1: Went well, but feeling my way (Workout 16)

First time through workout C -- some successes, but definitely
feeling my way a bit.

Workout C went very well today, though I was kind of working things out and getting used to what I'm doing. 

One of the things I need to work out is the weights to use. I'm doing fewer reps per set (and more sets once I get the weights calibrated), which means more weight. See, you're kinda supposed to be *done* when you get to the end of the set, so you can move more weight to get to that *done* point if you're moving it fewer times. In Phase 1 I was doing 15 rep sets; in Phase 2, I'll be doing 10 rep sets. 

I talked with Patrick and his suggestion, which made a lot of sense to me., was to go up by 25% from what had been my final weights (or final good weights) in Phase 1. I could have gone up by 30%, because that's how many fewer reps there are per set, but that seemed like it would be a bit aggressive for starting out. I'll raise them until they're right, no worries, I just didn't want to risk hurting myself. 

Today's workout was: 

• Side Plank -- I was supposed to be doing a Side Plank with a reduced base of support (in other words lifting one of my legs while in a regular side plank), but I couldn't make that work. I really couldn't get my leg to raise -- I think I need to experiment with it a bit just to see how that works. So I wound out doing regular side plank, which is plenty hard, for 35 seconds each side the first set and 40 seconds each side the second set. 
• Jump Squats -- 2 x 5-8. (You can see these, including a video, here.) This is my first experiment in New Rules of Lifting for Life's Power category. This is all about generating explosive power. So the jump squat has you go down into a squat then jump straight up as high as you can from there then, when you land, go straight down into another squat. I did 8 of these in both sets. I might add some weight, but the book suggests to do that if you're not winded after 5 or 6 of these, and I was plenty winded. I want to see about starting to jump higher before I do that. 
• Alternating sets of: 
• Reverse Lunges - 2 x 10 -- (You can see these here.) When I was standing up from one of my warm-up exercises, I over-stretched my left quad again. So these were kind of tricksy. I take a shorter step when I do them with the sore leg down (which is when it hurts) and all the work is done by the other leg. It's good, but not quite how it's supposed to be and feels a little awkward. I used 25 lb weights, which was good. When I do this workout next (Wednesday, most likely), I'll do three sets with 25lbs. Then see if I want to move up. 
• Single-Arm Rows (neutral grip) - 2 x 10 -- I've also seen these called 3-Point Rows. (You can see these here.) The "neutral grip" thing is with the palms facing inward toward the midline of your body. Neutral grip is a good one for power and the extra support of having the hand and knee on the weight bench means that one can get kind of aggressive with the weights because there's good support and help from additional muscles. The last time I did rows (without such a strong position), I used 20 lb weights. Today I used 25lbs for the first set (25% increase) and it was too light, so I went up to 30 for the second set. That was good and I'll start there next time. 
• Alternating sets of:
• Dumbbell Deadlifts - 2 x 10 -- (You can more about the kind of deadlift I'm doing now here, though these are with a barbell and I'm using dumbbells.) I was doing a 60 lb barbell for the Straight-legged deadlifts I was doing. Going up 25% would be 75lbs, but there's no way to get there with a pair of dumbbells. These present more of a risk to the lower back than the ones I was doing so I went low and used a pair of 35lb dumbbells. As it was, I didn't put any strain on my back, I just had to be attentive to my form and what I was doing. I think I chose wisely -- I could probably have deadlifted more, but I'm not sure my *grip* is strong enough to hold onto 40 lb dumbbells for all my reps. Working with the 35s a time or two will let me get a really good feel for the right form while my grip gets ready for the 40s. 
• Push-ups (with the Plus I talked about last time I did Workout A) - 2 x 10 -- I did these off the windowsill which is a few inches higher than my knee. Way lower than the hip height bar I've been using. That was a good height for these, but I realized just at the end of my second set that I probably had my butt too high so my form was somewhat compromised. I'll try to do better next time. Still, I managed all my reps and it felt good. 
• Cardio Intervals - 7 x 20:40 Intervals of Insanity. I did my cardio warm-up on the elliptical machine so I could be next to Patrick, but did my Intervals of Insanity on one of the exercise bikes. I wanted to mix that up, see. I have to say that I absolutely hated the exercise bike -- it hurt my tushie and I didn't feel like I was getting nearly as much out of (or into) the Insanity intervals and it was just kind of ick. Maybe if I adjusted the height better (it was definitely too high when I started, but maybe I made it too low) and adjusted the resistance somehow, but I'm not especially motivated to try when there are other things I can do. I'm going to try the recumbent bike next time -- it's got a more comfortable seat and maybe it will be more satisfying. I really don't want to only training myself to do this sort of interval thing on the elliptical machine. 

So on the whole Workout C went well for my first time with it -- but there are definitely areas for improvement. I need to figure out how to reduce my base of support with the side planks. I really need to figure out what's up with these sore quads. (I also need to remember to stretch them Every Day -- I forgot on Friday at work.) I am looking forward to getting more certain of (and comfortable with) my form on the deadlifts, so I don't have to concentrate so hard on not straining my back. I think I need to tweak some weights still, but the 25% guideline was a good one and I'll apply it when figuring out starting weights for Workout D. 

Next strength workout is scheduled for Monday -- it will be my first time with Workout D which is going to be squats and lat pulldowns, step ups and shoulder presses. And attempting to move while in Plank, which may be trickier than I originally thought it would be. Goal for the workout: Get a sense of what weights to go with for 3 sets. 

Before that though, we're going on a hike tomorrow. Patrick had a good cardio workout on the elliptical machine today and I worked out well all over, so we're going to be going on a kind of easy hike on the Western Maryland Rail Trail -- an old railroad that parallels the C&O Canal. We're heading out toward Hancock, Maryland, because it's supposed to be very scenic out that way. 

Note: I'm changing the way I name posts, because the numbers weren't actually all that informative. 

Workout Fifteen: Phase one is Done!!

The end of Phase 1 -- Workout B #6. 

I'm at an exciting point in this weight training thing -- I've finished Phase 1 (the first month of three-times-a-week weight training) and am moving into Phase 2 with my next workout. I'm excited about this, because Phase 2 is supposed to be all about really building on the progress made in Phase 1 and I've made so much progress, I'm not even sure I can grasp it all. I mean, I can do Plank for 45 seconds (sometimes), I can do push-ups that aren't against a wall, I can do Romanian deadlifts with a 60 lb barbell. My balance is better, my knees are better and I feel better in about a million ways.

As actress Anna Kendrick said on Ellen DeGeneres a few months ago: "'Oh, this is how healthy people feel.' I get the appeal." (No, I don't watch the show, I ran across the quotation in a magazine.)

Even aside from the physical changes, I feel more confident. I claim my place with at the cable machine with the big guys moving lots of weight without hesitation now. I walk up to the barbell rack and grab the heaviest weight on there. I take my dumbbells with pride. Outside the gym, I'm feeling more confident as well at work and just moving through the world.

That's awesome too. :D

For my last workout in Phase 1, I pushed the weights on one exercise (Shoulder Presses) and backed them down on another (Split Squats), but mostly kept at the same level as last time because it'd been such a great workout on Saturday. You can tell it didn't kick me quite as hard yesterday because I was able to do more of the Intervals of Insanity at the end. :D 

Yesterday's workout: 

• Side Plank - I was aiming for 2 x 30 seconds. I went a little higher than that -- 35 seconds the first set (on each side) and 38 seconds the second time. The first set I had the same problem I had Saturday with my feet slipping, but I somehow managed to avoid it the second set. Not sure what I did differently, alas. Especially alas because Side Planks are in phase two as well (only I'll be lifting one leg up so I have less support and more wobble to deal with). 
• Alternating sets of:
• Split Squats (with dumbbells) - 2 x 15. I'd written down to use a pair of 25lb dumbbells but forgot to check my log before I went to pick them up off the rack so I grabbed 20lb dumbbells instead. Oops. It still wound out feeling like a really good workout, so I'm not sad. My left quad is definitely better now but my right still requires just a little bit of babying on these. Basically, I just keep my feet a little closer together to reduce the amount of stretch on my non-working thigh on that side. (The stretches I've been doing during warmups and cool-downs, and on non-workout days have helped *tons* with the tightness of my quads and hip flexors. I'm super-pleased about that.) 
• Lat Pulldowns (cable machine) - 2 x 15. I stayed with the 60lbs that I used on Saturday, which had been almost a little too much for me -- I don't think I made all my reps but I did get close on Saturday. I made them all yesterday, but it was *work*. Felt great, but oof! 
• Alternating sets of:
• Straight-leg Deadlifts - 2 x 15. I used the 60lb fixed-weight barbell again. I'm bummed that this is the heaviest weight barbell they have at the gym if one isn't using the Smith Machines, which are a) always in use and b) really not at all tempting to me. This is a large part of why I've planned on dumbbells with for my deadlifts in phase 2. I didn't get as much of a workout from these last time -- I don't know if I was using other muscles to lift so I didn't use my glutes as hard or what. Or maybe 60lbs was just a little too light. 
• Shoulder-Press (single-arm) - I was aiming for 2 x 15. I used 20lb weights last time and probably went up a little too much. I'd used 17.5lb dumbbells on Saturday and they'd been hard -- I hadn't finished my reps on one set and only barely finished them on the other. I had myself down for 17.5lbs again and should have done that, I think. (My main reason for going up to 20lbs were not great -- the 17.5lb dumbbells live at the way far opposite corner of the gym from the barbells and I didn't want to have to get them and then put them back. The secondary reason was that there were a lot of people working out in the corner where the 17.5lb dumbbells live and they were using the weights, so I hated to take something that might be in demand to the far corner of the gym.) The 20 lb weights were tough -- I did about 8 or 9 with each arm straight through (and I don't understand why my non-dominant arm is stronger with these than my dominant arm), then squeaked out the rest alternating the weight back and forth. (So 8 with left arm, 9 with right, 3 more with left, 4 more with right, etc. until to 15 on each arm.) The first set I was able to get to 15. The second I stopped at 12 because I was *done*. 
• Cardio Intervals - 7 x 20sec:40sec Intervals of Insanity. I did well with the Intervals of Insanity after all that hard work, which always pleases me! I did seven of the 20 second rounds of all out crazy effort (with 40 seconds to recover), which is pretty good for after that workout. Hooray! The elliptical machine still beats the heck out of my quads, though. When I start Phase 2 on Saturday, I'll switch which machine I go on for the Insanity. I'm thinking the bikes.  

After all of that, I was pooped but the recovery stretches felt great (except the one that's sort of a lunge and feels a bit like work). The foam roller work when we got home also felt good, though I've stopped doing the illo-tibial band rolling (the outside of the thigh from hip to knee) because it just didn't feel right (it hurt in a way that felt like it was doing harm not good). I'm going to work on stretching and strengthening it instead. :D 

All the recovery and warm up and everything is really paying off -- once I figured out that post-workout soreness for two days after every workout (when I'm working out every other day) was just not going to fly, I've made changes so I have basically none. That's much better! 

Workout Fourteen: Last time with Workout A

Last time with Workout A went well, though I didn't get
as aggressive with the weights as I maybe could have.

(Note: I started this post on Monday then fell asleep and finished it Tuesday.)

I ended my time with Workout A well, but not as aggressively as maybe I could have. Or maybe it just feels that way because I finished all my reps of everything. I did move to a higher weight on the squats and added a little bit of an element to the push-ups, so I didn't go easy.

I feel really good after this workout -- I worked hard and I feel really good about it. 

Today's workout was: 

• Plank - I was aiming for at least 2 x 30 seconds and did a little better than that (35 seconds the first time, 38 the second). I felt a little unstable in my footing (or toe-ing) like I did doing side plank on Saturday. I don't know what's up with that. Maybe I need to get my feet on the mat and my arms off. Or something. Anyway, I would have liked to go longer, but I wasn't being cheap or cheating myself either. However, I didn't do better than I did last time, which is a bit of a boo.  
• Alternating sets of:
• Squats (dumbbells) - 2 x 15. I moved up to 25 lb dumbbells today and that was really good. I remembered my goal of moving quickly with them, which (I think) makes them kind of harder. The first 10 or so of each set were pretty easy and fast, but by number 15 I was really working hard. I could maybe have gone up a bit more with the weight, but I'm not sure I could have gone up to 30 lb dumbbells (which would be an awfully big jump). And I was working hard, so I guess I'm happy.  
• Bent-over Row - 2 x 15. I used 20 lb weights again. For the first set, I did these one arm at a time, but that went so well the first set that for the second set, I worked both arms at the same time, which seems significantly more exhausting, maybe because I can't brace myself with my free hand. I'm not sure I would have been able to work 25 lb weights for 15 reps at a time, so I think 20 was right for this set. 
• Alternating sets of:
• Step-ups (dumbbells) - 2 x 15. I used 20 lb dumbbells, which is a new weight for this exercise for me. (Maybe I pushed the weights more than I thought I did. Cool! Go, me!) I also re-read the instructions (because I was typing them up as part of planning phase 2) and realized that I was doing them subtly wrong. I'd been stepping up with Leg A, bringing Leg B to the step, stopping a fraction of a beat, stepping Leg B back down to the ground, then stepping Leg A back down and pausing for a beat. That gives the working leg some time to relax (in those brief pauses). Apparently it keeps more tension on the muscles to just brush the top of the step with Leg B, then lower it back down to the ground without ever putting weight on it at the top, brush the ground (but don't really put weight on it) then lift Leg B back to the step. Basically the idea is to keep tension and *work* on the working leg the whole time. (Leg A in the above examples is the working leg.) It made a difference -- -20 lbs was a lot of work, though not more than I could handle. 25 might have been a more gutsy choice. 
• Push-Ups -- 2 x 15. Sigh. I did the step-ups on the step boxes back in the circuit area because all the stair-climbers were taken the whole time. This had me about as far away from the mid-thigh height windowsill I used on Saturday as possible. So I went back to the hip-height railing and added a bit of an extra (or "plus") to the push-ups -- I did what The Women's Health Big Book of Exercises suggests and added an upwards press at the top of the push-up -- which they say gives extra work to the serratus anterior muscle which helps move your shoulder blades back and down and helps posture. I'm all in favor of better posture. So, since I was on a higher surface than I wanted to be, I added that plus to ramp it up a bit. 
• Cardio Intervals -- I did 10 of the 20:40 Intervals of Insanity today, which was awesome! I seem to consistently have been able to do more of the Insanity with Workout A than with Workout B. My guess is that it's because Workout B includes lunges, which really work my quads. Anyway, I did wonderfully well with the Insanity -- 10 (!!) of them!! That's more than I've ever done by two -- which doesn't seem like a lot except that they really are all out, everything on the table (or elliptical machine) effort for 20 seconds. 

And that is where I fell asleep Monday evening while posting. 

I realized when prepping my log with Saturday's workout that I was wrong when I said the other day that Workout C will be built on the same bones as Workout A. In New Rules of Lifting for Life parlance, Workout A has a stability exercise (plank), a squat, a pull exercise (rows), a "single-leg stance" exercise (the Step-ups), a push exercise (push-ups), and the metabolic/cardio intervals. Workout B has stability (side plank), a lunge (split squats), a pull (lat pulldowns), a "hinge" exercise (the deadlifts), and a push (shoulder presses). Those elements -- plus dynamic stability, power, and combination/whole body -- are still present in Workouts C and D but they get shuffled around and recombined some. 

Workout C  will have stability (side plank with one leg lifted), power (jump squats), lunge (reverse lunges), pull (rows), hinge (deadlifts), push (push-ups with the same extra "plus" I did today) and cardio intervals. Workout D will have dynamic stability ("Spiderman" plank, which is plank plus movement), combination/whole body (single-leg/single-arm cable row), single-leg stance (offset loaded step-up), push (shoulder press), squat (dumbbell front squat), pull (lat pulldowns)m and cardio intervals. Each workout will have one more element than Workouts A and B. 

I made some final changes to Workouts C and D yesterday and think I have a good starting point for them. The big changes is that I changed the power exercise from split-squat jumps to regular squat jumps. Split-squat jumps seemed like they had the potential to be rough on my knees, which can be a little touchy. They were also going to come on a day when I'm already doing lunges so I'm already putting a bit of stress on my knees that day.

I've still got the single-leg/single-arm cable rows to work on my coordination with. :D

Next workout is scheduled for Wednesday. I'll be doing my last time with Workout B (side plank, split squats, lat pulldowns, deadlifts, and shoulder press). This is the workout that so gloriously kicked my butt on Saturday and I'm hoping for that again tomorrow. Goal for the workout: End phase one STRONG!