Thursday, Nov 20
Weight 141.3
CG may day 11/50 - RDL, chest press, banded bridge, pullover, lunge, arnold press - with 10 minute cardio warmup. I was hesitant going into this, like, intimidated for no reason. But I loved it once I got started.
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Saturday, November 22
Weight 142.7
CG Max R2 day 12/50 - sumo squats, sweeps, stability ball rollout, lateral raises, step-ups, single arm row - with treadmill warmup. I loved today, and felt like the mirror is showing another sudden jump in progress. I continue to increase weights used.
We had an out of town family retirement party on Saturday, stayed over, were served carby breakfast, and then ran through McDonald’s because we were starving while racing to get to my late father’s neighbors for a visit and had to be back to get the dog by 6. Anyway, I wonder if the added calories account for some of today’s positive feeling.
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Sodium too. Will create a nice pump.
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Ah! Interesting! The only thing not carby about the breakfast was smoked salmon, which I ate in moderation. But very salty, too.
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Yeah, I follow Robert Sikes, a completely ketogenic bodybuilder, and he uses sodium manipulation in the absence of carbs for peak week pumps. There is something much nifty stuff out there.
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Sunday, November 23
Weight 141.5
You guys, I hit the treadmill this morning and did a 24 minute 2 miles. Warmup and cooldown were both about 3 minutes, and I took 1, maybe 2 minutes at the one mile mark to regroup, but this is the longest run I’ve done since The Troubles, maybe 5 years ago (foot and IT band issues, along with tons of systemic inflammation). We’ll see what tonight brings, but I don’t think I’m going to have to pay the piper for this.
Run speed was 10:42 (5.6 mph). My watch was wonky during the first bit.
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Fantastic!!! 
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Fantastic may be a stretch for someone who ran fast for miles for years, but encouraging, yes! And because I’m (happily) wired for enthusiasm and gratitude, I did feel pretty fantastic about it. But of course as a rational human being…well, it’s two slow miles with a break midway. Less than two, because ~6 minutes of it was walking for wu and cd, so probably 1.6 mi with a midway break. (womp womp)
No issues so far with my foot. I have a carbon shoe insert for that foot, which I’m hoping will allow me to build up a bit now that my IT band is in good shape and I have more muscle to support the effort. We’ll see!
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Stop downplaying this accomplishment!
That IS fantastic, celebrate your body, the added muscle and the ability to run ANY distance without pain.
May more, pain-free miles be in your future!
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Monday, November 24
Weight 141.6
CG Max day 13/50 - diamond press, hip thrust, upright row, fwd tilt curtsey lunge, rear fly - 5 minute cardio warmup. Loved every second of this.
Also took a quick walk with the dog, 1.2 miles, but we were both cold and it was icy/muddy and getting dark, so it was more of a scurry, lol. Got my heart rate up a bit.
Oh, I am! But it’s a little bit hard for that to represent a major accomplishment. I do celebrate the possibility of more progress with it, though. And I do feel that even if two miles is my limit, I’ll be glad to have it because it’s better than NO run miles.
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Agreed.
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Thursday, November 27
Weight 141
Awesome (as in enjoyable) 2 mile walk with the dog. It was meant to serve as a warmup, but the power was out when we got home, and remained that way until almost noon. I was heating water in a tea kettle (water that I found in my hiking pack, as our well pump doesn’t work without power) to do what I could to make myself presentable for a crowded TG dinner when it came back on. Took a well-appreciated shower and arrived just a few minutes late to the shindig.
I was sad, because I was feeling super enthusiastic about the workout. My Igniter was all mixed and ready to go.
Now I’ve got company and it sounds like an ice skating plan.
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Observation: I’ve found the igniter helps with my social anxiety. I don’t know why, but taking a double dose before social obligations really seems to make things easier on me.
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Friday, Nov 28
Icy/snowy 2 mile walk. Heading out for ice skating in a few minutes.
@doogie now I’m worried that I’d go all hyper-social, as I do on alcohol. I’d be chasing people around the rink, trying to chat, lol.
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Saturday, November 29
Weight 142.2
CG Max R2 day 14/50 - shoulder press, static lunge, pullover, heel elevated squats, pushups, staggered RDL, 1/2 rep bodyweight squats finisher - with 2 mile warmup walk. I was planning to run it, but the road wasn’t clear enough of ice with Louie the love tank at the other end of the leash, so we just walked. DELIGHTFUL. Yesterday was windy and bitter - in fact ice skating was a bit of a bust because storms slowed us, so we got there late and only had a few minutes - but today was a nice, soft (calm) 28 degrees. Then the workout itself was delightful. Lower reps, and I added weight. In fact, I am again in need of more weight.
The Igniter, tho! I forgot until after I’d already started, which I’ll post in the appropriate thread. I feel great, but I felt great during the walk and going into the first lift.
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I’m curious as to how this will work out for you. You will have to let me know if you find it to be advantages.
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I’m curious, too! So far my ADHD has thwarted me in gaining any insight.
Workout day 1: forgot all about it until after I’d started, despite it being mixed and ready. Drank it, but didn’t notice anything as workout was already feeling fantastic and hadn’t given it the 20 min lead time.
Planned TM run day: ate carb and protein, planned to wait ~30 minutes to start, but then wound up on phone with two different kids, one at length, then got sucked into my book, which was almost done, then was ready for the run but realized I’d forgotten again (tho not sure if there’s any benefit to non-lifting endeavors). Decided to have some and wait 20 minutes because I wanted to keep reading anyway. Did so, got on the treadmill, and could barely sustain a walk, I was so hungry, because now it was several hours after small serving of yogurt and berries. Also, I was very distracted by the now nearly-finished book. Got off TM, finished book, and took a nap.
I’m having trouble organizing myself to enjoy increased focus. 
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Lol. I feel this. I could for sure use some increased focus.
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I need to score some Vyvanse so I can get my shit together to trial Igniter, haha.
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Monday, Dec 1
Weight 142.1
CG Max day 15/50 - abs, lateral raise, rear delt fly, band walk, banded hip thrust, straight, hammer, and rotational curls (change w/circuit), diamond cobra &tri cobra pushups - with a 3 mile warmup walk and CG’s warmup. I’d rather do the walks afterward, but Louie cannot be a workout partner of quiet dignity unless I siphon off some of his Louie-ness first.
I grabbed a cup of coffee when we got home and took it with me to change out of a–snow-storm-is-coming outdoor clothes and into indoor training clothes, then at some point recalled the Igniter, and doh! I did it again. (I have a lot of trouble manging creatine, too, because it’s not a wakeup or bedtime thing). I could have paused for the 20 minutes to drink it, but felt so super-great again I figured it would be wasted on me. I’ll hold it for a morning I’m struggling.
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