Archive for May 3rd, 2009

Strength Training - May 3rd, 2009

Oh look, a workout!

I started with 15 mins of a warm-up, mainly just walking (a small amount of jogging) in circles around the pool since it’s a nice day out. Then I did workout A1 from Stage 1 of NROL4W (New Rules of Lifting for Women).

Stage 1, A1

A: Barbell Squat (front) - 65t/15, 65t/15
B1: Push-ups (floor) - 15, 15
B2: Bent-over Row - 65t/15, 65t/15
C1: Step-ups - 15e/15, 15e/15
C2: Prone Jackknife - 8, 8

Okay, definitely out of shape. The push-ups just about killed me and I thought I was going to die during the step-ups. I did, however, manage to the the jackknives without falling off. :D

40 mins, 294 cals, Max HR: 153 (85%), Avg HR: 133 (75%)

Now I need to go change and have a swim!

Today’s Totals - May 3rd, 2009

So, what’s been going on today?  Nothing much.  I got about half the larger tree branches cut into pieces.  If the weather is decent tomorrow I’ll try and finish them up.  A pruning saw is really not the best way to do this, but it’s the tool that I have.  Operation Raccoon swung into action tonight.  It’s actually kind of sad that we’re trying to outsmart a raccoon and I think she’s winning.  :D

I put a radio (turned to a talk channel) and a small desk lamp in the shed earlier.  At 9pm I turned it on for a very brief period of time and noticed that the back motion detector light went on.  I did the same at 10pm (no lights on), and that’s enough for tonight.  I don’t want to terrorize her, but I want her to go.  We’ll see how it goes, but I suspect she’ll still be there in the morning.  We’re going to slowly take out some of the rubble out of the shed (giving better access) and continue the next night.  The thing is, it’s not really a shed.  It’s an old change room for the pool that we put an old bar in (with doors).  It’s very small with lattice fencing at the top.  My mother decided that it was such a pain to get the doors open when inside (which it was) so last fall she took the doors off the bar.  Big mistake.

The last step would be to remove the kits to a towel-lined box one evening when she’s away, and quickly block off the entrance.  This would force her to head for another den.  I understand they usually prepare more than one, so it shouldn’t be an issue.  The problem is that the space is tight, and will so much stuff in it, getting the kits out might be tough.  Also, with it being a very enclosed space you definitely wouldn’t want to be in there (taking out the kits) if she came back.  So, that’s why we decided to try the scare tactics first.  :)

Oh well, as one of the neighbours said, it could have been worse - she could have been a skunk!

I can kind of feel the sore muscles from the lifting earlier, which surprises me, although it could also be from the sawing of the wood and the carrying around of the filled containers.  Monday, the neighbour doesn’t walk, so my mother wants to go with me.  I know she’ll be slower, but I think I’ve worked out a plan.  I’ll walk with her down to the bike path (odd name, since you rarely even see people on bikes), then jog away from her, and back, until I feel like I’ve pushed my heart rate up enough.  We’ll see how it goes.  Sadly, my perfect pace is likely somewhere between her pace (too slow) and the neighbour’s pace (too fast).

Food for the day:
(aiming for an extra 250 - 300 on lifting days, basically the pwo shake)

Total:  2253 calories (21% fat, 32% protein, 47% carbs)

Breakfast: two fried eggs, multi-grain sandwich thin, oranges (456)
AM Snack: chocolate zucchini cake (156)
Lunch: beef mushroom barley soup, multi-grain sandwich thin, apple (528)
PWO Snack: protein shake with sour cherries (281)
PM Snack: hummus, flatbread (164)
Dinner: chicken breasts with salsa/cheese, bean/carrot blend, butter, salad w/dressing (415)
Evening Snack: chocolate zucchini cake, fruit salad (252)