April 13, 2024
5, three minute rounds on the reflex bag. One minute between rounds.
Someday my daughter and her husband will move and I will have room for my heavy bag.
On another note, I might take up frisbee golf.
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Frisbee golf is fun. It gets you outdoors and most, if not all, courses are free. At least here in Georgia I have yet to find a pay course.
The frisbees can be expensive, but honestly a cheap set off Amazon is enough to go have fun.
I am horrible at it, but itās good fun to do with the family.
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April 15, 2024
Nitro Back Ext. 75 lbs. 13-20-10
Nitro Leg Ext. 70 lbs. 10-25-10
Nitro Leg Press. 180 lbs. 10-20-10
Nitro Leg Curl 80 lbs. 10-25-10
Nitro Incline Chest 60 lbs. 10-15-15
Nitro Seated Row. 80 lbs. 10-20-10
Nitro Seated Press 45 lbs. 10-15-10
A) My legs and low back are stronger than I thought. B) I might be treating that shoulder a bit gingerly. There were few cars in the lot, but a lot of folks inside. Not a lot of oversight. But each Nitro cleared out when it was time to move forward. I think one of the interns figured out what I was doing and moved dead weight out of the way.
Twenty minutes total. That will come down as āregularā reps decrease. Aside from the two negatives, my rep speed is 2-3 seconds up and down. And I need to get resistance where it needs to be. I need to remember to put on my seatbelts.
Everyone have a great afternoon. See you Thursday.
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There is a park in town that has a course. Winter is trying to hang in here, but a walk, and some sun, never hurt anyone.
April 18, 2024
Nitro Back Ext. 85 lbs. 10-15-11
Nitro Leg Ext. 95 lbs. 11-15-15
Nitro Leg Press. 225 lbs. 11-13-12
Nitro Leg Curl. 100 lbs. 10-20-10
Nitro Incline Chest 75 lbs. 10-16-12
Nitro Row. 105 lbs. 10-15-15
Nitro Shoulder Press. 50 lbs. 12-12-14
About 15 minutes total
15 minutes with the ab stimulator. If you are new, I do not use it for six pack abs. I have an umbilical hernia. I am seeing if the stimulator will keep the muscles around my navel area strong.
Good workout. I did not feel like going, but I got there.
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Whatās your impression? Is it working?
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The technology is used for injuries. I cannot say it is getting better. But it does seem to have set itself into a status quo?
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April 21, 2024
Five 3 minute rounds on the reflex bag. One minute rest between rounds. Total time, 19:10 minutes.
Fifteen minutes wrapped up with the ab stimulator.
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4.23.24
Nitro Back Ext. 95 lbs. 10-18-10
Nitro Leg Ext. 105 lbs. 10-16-12
Nitro Leg Press. 240 lbs. 10-15-12
Nitro Leg Curl. 110 lbs. 10-20-15
Nitro Row 115 lbs. 10-15-13
Nitro Incline Chest 85 lbs. 10-15-13
Nitro Seated Shoulder Press. 55 lbs 10-10-11
Not a bad session. I had to switch incline press and row, one of the PTs had her crap on it. It worked out OK. I am learning to adapt. I am learning patience. Kind of.
Total Time: 15-16 minutes
My arms are shaping up. Shoulders. I can even do the pectoral pop. My waist, slowly receding.
6 Likes
April 26, 2024
Nitro Back Ext. 105 lbs. 10-17-12
Nitro Leg Ext. 115 lbs. 10-15-10
Nitro Leg Press 260 lbs. 10-15-10
Nitro Leg Curl 120 lbs. 10-15-10
Nitro Incline Press. 90 lbs. 10-15-10
Nitro Row. 125 lbs. 10-12-12
Nitro Shoulder Press 60 lbs. 10-12-11
About 20 minutesā¦
I felt like poo all day. Post work I took a ride out through the dry farms and opened up the Mini Coupe a bit. Heading home I felt much better. I got the job done. I was still sucking wind a bit when I got home. Yard work tomorrow.
Edit: For whomever may come across this, when getting the post workout ache, I am not supposed to take Ibuprofen or aspirin. They are bad for my kidney. Tylenol, wellā¦ Does anyone soak in Epsom salts? Thank you.
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DOMS or like joint pain? Iāve been really leaning into recovery walks, and it seems to help. Just a nice, enjoyable pace rather than cardio-focused.
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Well both. I guess I failed to distinguish between the two. Not lately, but in the past, my workouts became limited to isometrics at times do to joint pain. Like a flu like feeling. Real deep aching in my whole body, and joints. It might be associated with my neuropathy. My dry sauna is on the fritz, and I am not sure that helped anyway. Ice baths did not alleviate the situation. Since I started Lyrica the issue has abated, mostly. But last week there was a stretch of three days where the āsymptomsā reoccurred. I have told my docs and they kind of scrunch their foreheads. I will see, when it happens again if a leisurely walk, or Airdyne ride helps. Thank you EmilyQ.
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It occurred to me reading your post that I started leaning into recovery walks around the same time I profoundly changed my diet. Iām mostly off processed foods, with the exceptions being protein drinks, gum, and Metamucil, have gotten rid of most sugar and wheat and have reduced alcohol. My inflammation, which feels as youāve described - just this bad feeling, like fever aches without fever - has gotten much, much better.
So the walking may not be as helpful as itās felt, it could be mostly the diet. Though DOMS are improved for sure by walks.
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Thank youā¦ That might be the most obvious, yet best heads up I could have received. I do forget about diet.
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April 29, 2024
Nitro Back Ext. 110 lbs. 10-20-10
Nitro Leg Ext. 120 lbs. 11-20-11
Nitro Leg Press. 280 lbs. 10-16-10
Nitro Leg Curl 125 lbs. 10-14-10
Nitro Incline Press 100 lbs. 16-15-15
Nitro Row 125 lbs. 10-12-13
Nitro Shoulder Press 65 lbs. 10-11-12
Approximately 15 minutes
A good workout. I am on the couch, feeling it. Yes, the mythical pump. The back extension surprised me. I did not think that many reps would happen. The upper body numbers are starting to flatten out. The incline press was more reps than I expected. It was busy today but I had a clear path. I hope all is well.
5 Likes
May 2 2024
I hit the road for work this morning, went to make a turn and almost landed in a ditch. The golf course up the road ran their sprinklers, and as usual water the road. It was 24* (F) in the high desert and the water on the road was frozen solid. I made it fine, but someday someone will not.
Today is a workout day, I have not made it yet. But I weighed myself earlier. I landed at 203 lbs. I am usually plus 10-15 more pounds. So, amazingly, just cutting back to three plates of food a day, no snacks, no sweets, no seconds works just fine. I recall mentioning a co-worker who, some years back asked how I lost weight. I told him, he said no way. āYou have to have six small meals.ā If he ever asks again I will just tell him I eat chicken breast (boiled), brown rice (which I hate), and broccoli. Six times a day. He will probably try that.
I will post my workout when I am done, but I thought I would post a win before the day starts.
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That is wild that they donāt have the sprinklers turned off when itās below freezing. Seems pretty negligent to me. Good thing you didnāt get hurt.
Your coworker might try that diet, but highly doubtful he will stick with it. LoL
May 2, 2024
Nitro Back Ext. 125 lbs. 10-12-12
Nitro Leg Ext. 140 lbs. 10-13-10
Nitro Leg Curl. 130 lbs. 10-14-10
Nitro Leg Press 315 lbs 10-20(?)-10
Nitro Incline Press. 115 lbs. 10-12-12
Nitro Row. 125 lbs. 12-12-12
Nitro Shoulder Press 70 lbs. 10-10-10
16+ minutes
Ab belt level 7 fifteen minutes.
I forgot my journal so I took wags. The only err was the row. Everything else was more than I had planned, but it worked out well. I had a senior moment and lost count on the leg press, but 20 reps seems correct. Possibly fifteen or more. I know when I rolled off I was huffing and puffing. The rows were straining my upper neck a bit. Hopefully no headache this evening. Couching it at the moment. Everyone have a good afternoon.
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You should see what the farmers leave on the road. Those big irrigation pipes have an end sprinkler to relieve pressure. Of course many are firing right onto the road. It is almost like a car wash. Snow this morning. Spring is kicking and screaming, but winter just peeks through still.
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May 4, 2024
Reflex Bag
6 three minute rounds
1 minute between rounds
23 minutes
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