Had a communication hiccup with the auto-repair shop and ended up walking back to the office after dropping off the car. It’s the jump-start I needed to get back on the treadmill! Lucky it was a wonderful autumn day!
Wednesday: 2 level steps - 3 minutes. Skier squats - 3 minutes. Wall push-ups, 3 sets of 10. Scapular retractors, 3 sets of 10. High-knee marching the length of the training area, holding 10 lb. weights. I did that 4 times (about 1 minute each way). Tricep Extensions, 40 lbs., 3 sets of 10. Arm Curls, 20 lbs., 3 sets of 10. Tonight: 2 level steps - 3 minutes. Skier squats - 3 minutes. Lateral shuffle w/7.5 lbs., 3 sets, 1 minute each. Orbital press - 5 lbs., 3 sets of 12. Alternate knee taps - 3 sets, 90 seconds each. High-knee marching, holding 10 lb. weights. I did that 3 times (about 1 minute each way). Lower back stretches.
Last Saturday, I walked in our Phoenix Pride Parade with my hubby and 2 friends' kids. We didn't want to deal with parking, so we took the light rail, which added more walking. From leaving the house to getting back to it, I walked 5.75 miles. I could NOT have done that a year, or even 6 months ago! My bad knee hurt like hell, but that's why I need surgery. Yesterday at the gym: 2 level steps - 3 minutes. Skier squats - 3 minutes. Lateral shuffle w/7.5 lbs., 3 sets, 1 minute each. Orbital press - 5 lbs., 3 sets of 12. Alternate knee taps - 3 sets, 90 seconds each. Marching w/10 lbs. - 1 set. Lower back stretches. Today I saw my weight management doctor and I have Officially reached the goal we set in August 2020. I've lost 50 pounds and almost 4% body fat. Yay me! I plan to lose at least another 10 pounds by my birthday 1/30/22.
Thank you! Yesterday at the gym: 2 level steps - 2 minutes. Skier squats - 2 minutes. Lateral shuffle w/7.5 lbs., 3 sets, 1 minute each. Orbital press - 5 lbs., 3 sets of 12. Alternate knee taps - 3 sets, 90 seconds each. Marching w/10 lbs. - 3 sets. Lower back stretches. Today I was going to workout to an online video, but ended up doing frustration-based-cleaning, which included dumping SUPER OLD magazines and papers in the bin, moving books onto the bookshelves those were on, and dealing with the dust! I think that counts as cardio for today, right?
My trainer added new things to my workout. Here's what I did Friday and last night (Monday): 2 level steps - 2 minutes. Skiier squats - 2 minutes. Marching w/10 lbs. - 3 sets. Squats with punches w/5 lbs. - 3 sets of 12. Wall pushups - 3 sets of 10. Wall retractors - 3 sets of 12. Overhead tricep extensions w/5 lbs. - 3 sets of 10 (SO much harder than the machine!) Bicep curls w/5 lbs. - 3 sets of 10. Alternate knee taps - 3 sets, 60 seconds each. Stretching.
Here's what I did Wednesday: 2 level steps - 2 minutes. Marching w/10 lbs. - 3 sets. Squats with punches w/5 lbs. - 3 sets of 12. (I didn't do skiier squats because I thought they were duplication of effort. I found out Friday I was wrong.) Wall pushups - 3 sets of 10. Wall retractors - 3 sets of 12. Overhead tricep extensions w/5 lbs. - 3 sets of 10 (SO much harder than the machine!) Bicep curls w/5 lbs. - 3 sets of 10. Alternate knee taps - 3 sets, 60 seconds each. Stretching. Friday, he added some new tortures, but I also found out he's leaving for another job, so I'm getting another trainer. 2 level steps - 2 minutes. Standing hamstring curls w/10 lbs. - 3 sets of 10. Modified 3-way leg exercise (knee up, then out straight to the side, and straight to the back) w/10 lbs. - 3 sets of 8. Weight plate (5 lbs.) adductor isometrics - hands in prayer position, pushing on either side of a weight plate at chest height, for 20 seconds - 3 sets. Overhead tricep extensions w/7.5 lbs. - 3 sets of 8. Bicep curls w/7.5 lbs. - 3 sets of 10. Alternate knee taps - 3 sets, 90 seconds each.
Ran 3 miles in 25:41 tonight. I used to be quite a bit faster and went through a period of lamenting how slow I am now, but the past few months I've just tried being kinder to myself about this. I'm in my mid-40s and have run 3 miles five or so times a week for the past 20+ years. My body has earned my mind's respect. Commander Troi, my hat's off to you. Your routine would exhaust me. You're dedicated!!
Did my three miles in about the same time last night! Although at one point I touched the heart rate sensor bar and got a huge zap of static electricity, which totally stopped the machine. It was at almost exactly 2 miles, so I had to let it reset and do the last mile.
I started with my new trainer last Wednesday. I felt lousy Friday and didn't go (which I then felt guilty about). I'll be trying this again tonight. 2 level steps - 2 minutes. You know those big ropes they show in ads? He had me try that. I did not look like a commercial! But I shall persevere. 15 seconds, 2 sets each. Cable twists, 12.5 lbs., 6 reps each side, 3 sets. Reverse leg lifts, 8 per side, 2 sets. Lateral leg lifts, 8 per side, 2 sets. Stretching. What I did Monday: 2 level steps - 2 minutes. Rope butterfly - 15 seconds, 3 sets each. I don't think I looked quite as goofy. Cable twists - 12.5 lbs., 10 reps each side, 3 sets. Reverse leg lifts, 8 per side, 3 sets. Lateral leg lifts, 8 per side, 3 sets. I met with the trainer again Wednesday, but he didn't write it down, so I'm guessing a bit: 2 level steps - 2 minutes. Skiier squats - 2 minutes. Decline press - 20 lbs., 2 sets of 10. Seated row (overhand) - 40 lbs., 2 sets of 10. Seated row (underhand) - 40 lbs., 2 sets of 10. Ropes. We tried one arm/rope at a time and my right arm is WAY stronger. 3 level steps, 1/2 left first, 1/2 right first, FAST. I think we did 2 sets of 15 seconds each. Lateral leg lift, back - 12.5 lbs., 3 sets of 10 each. Lateral leg lift, side - 12.5 lbs., 3 sets of 10 each leg. Kettleball swing - probably just 5 lbs. I think I did 8.
^ @Commander Troi OMG. You go and do these sets.. Lead by example is the best.. Me I work out in the yard to mow the lawn.. Or today and last Saturday Raking!! The map Last week lots of leaves This was today. Less leaves. Just finishing up the front yard. There are maps in the fitbit app with the two days compared.. I was in the zone 248 last week this week about 181.. The distance too last week over 2.07 miles this week 0.85 miles about.
You have a big yard! I cut this short a bit last night so I could go see some friends' kids dance at a holiday event. 2 level steps - 2 minutes. Skiier squats - 2 minutes. Decline press (evil!) - 20 lbs., 2 sets of 8 reps each. Seated row (overhand) - 40 lbs., 3 sets of 10 reps each. Seated row (underhand) - 40 lbs., 3 sets of 10 reps each. Leg extensions (machine) - 40 lbs., 2 sets of 10 reps each.
my fiancée's yard is big lots of grass to cut and a bunch of giant trees with so many leaves going on-- I still have not done the backyard -- or the side part in front with their leaves... but today it is wet and I am going to water all the house plants --- they are nice This is the orchid looking out to the front window onto the lake here- 2nd time with flowers -- the front yard is much smaller then her backyard but I have to do the front first where everyone can see the yard --
So pretty! Years ago, in Hawaii, we went to an orchid "farm". Also, the National Arboretum in DC has an orchid room. So many different types!