Living Maintenance - 'Mother, May I Move My Body Today?' Maintainers' Workout Log




saef
05-02-2014, 10:00 AM
May I walk, may I swim, may I cycle, may I run, may I lift heavy stuff and put it down?

Yes you may, and outdoors if you can -- though rough winds do shake the darling buds of May, since summer hasn't come yet and winter seems determined to remind us that we were once in a relationship together.

http://news.xinhuanet.com/english/photo/2014-04/16/133265316_13976095789851n.jpg

We're maintainers moving our bodies through the next 31 days.


saef
05-02-2014, 10:12 AM
Thursday, May 1st:

60 minutes elliptical, alternating forward and backward, in the morning
60 minutes Pilates mat class, which I went into feeling pretty good. But something happened when we sat around before class. The Pilates mat class is so good that several instructors at the gym also take it, when there is room. And one was there telling us about how we all ought to work on our posture and flexibility. And listening to him slowly made me feel badly. Like yeah, here's YET ANOTHER thing to add to my list, because I'm not doing enough already.

Friday, May 2nd:

NROLW Workout 1B, with slightly fewer reps. Confirmed I've got no problem deadlifting 100 lbs, this time on the Olympic bar, not a fixed barbell. I can up that weight for my next session. Same with lat pulldowns -- I can raise that from 80 lbs. But my weighted lunges, ah, just a pair of 12.5 lb dumbbells and I am wobbly.
Afterward, 20 minutes on the arc trainer, hill intervals, resistance at 10, kind of bored. Someone was on the StairMaster. This was an experiment in doing cardio after lifting, rather than beforehand. Probably contributed to my feeling that I can go heavier.

traveling michele
05-02-2014, 11:34 AM
May 1:
I hate it when I start of the month with little to no exercise. I went with dh to sushi which nixed my normal bikram yoga. The only exercise I got in was some upper body weights at home while waiting for dh to come home from work-- approx 15 minutes followed by foam rolling.


saef
05-03-2014, 01:18 PM
Saturday, May 3rd:

60 minute spin class, no weights
60 minute Pilates mat class, for some hair of the dog that bit me, since my abs were still sore from Thursday's workout. The floor was packed with mats and two people paid one-time visitor fees of $30 just to get into this class. The instructor's legend grows.

saef
05-04-2014, 12:09 PM
Sunday, May 4th:

NROLW Workout 1A, standing there doing the math for the plates, trying to make the whole contraption add up to something slightly heavier than this past Tuesday.
25 minutes StairMaster, back at the old setting of aerobic intervals with resistance at nine. The weighted step-ups and squatting beforehand took something out of my legs. This was to get my heart racing, really.

traveling michele
05-05-2014, 11:17 AM
May 1:
I hate it when I start of the month with little to no exercise. I went with dh to sushi which nixed my normal bikram yoga. The only exercise I got in was some upper body weights at home while waiting for dh to come home from work-- approx 15 minutes followed by foam rolling.

May 2: 100 minutes bikram yoga

May 3: big exercise day today! Went "walking" with two friends/co-workers. They are TALL and speed walkers! We went over 8 miles including a nice stop at a farmers market. Quite enjoyable. Then in the afternoon, I went to bikram yoga-- 100 minutes at a new studio with a friend. REALLY liked the studio but it's probably 30 minutes from me and my studio is 5 so I doubt I'll go there often.

May 4: 100 minutes bikram yoga at my regular studio. Toyed with going again in the afternoon but I had errands and lots to do so it didn't happen. Did quite a few kettlebell exercises while watching a show-- didn't count reps though.

Totals:
4 workouts
450 minutes

traveling michele
05-06-2014, 11:11 AM
May 2: 100 minutes bikram yoga

May 3: big exercise day today! Went "walking" with two friends/co-workers. They are TALL and speed walkers! We went over 8 miles including a nice stop at a farmers market. Quite enjoyable. Then in the afternoon, I went to bikram yoga-- 100 minutes at a new studio with a friend. REALLY liked the studio but it's probably 30 minutes from me and my studio is 5 so I doubt I'll go there often.

May 4: 100 minutes bikram yoga at my regular studio. Toyed with going again in the afternoon but I had errands and lots to do so it didn't happen. Did quite a few kettlebell exercises while watching a show-- didn't count reps though.

Totals:
4 workouts
450 minutes

Where is everyone in May? So far, it's the Saef and Michele show!

May 5: 100 minutes bikram yoga. Not my best class as I was talking to dd before and she was having a panic attack/anxiety attack. I was so distracted during yoga worrying about her. I talked to her afterwards (she had also talked to dh and taken an ativan) and then I talked to her again for a couple of hours. Wore me out worrying about her. :?:

Totals:
5 workouts
550 minutes

silverbirch
05-06-2014, 12:11 PM
:wave:

Three days working in the garden on a raised bed project: getting timber, holding timber, moving timber etc; digging out compost from the bins, carrying compost, throwing compost; digging out top soil, carrying top soil, throwing topsoil; forking; raking; mowing lawn, raking up mowings, carrying mowings, throwing mowings.

Feeling pretty good, overall.

Today, I spent an hour with my trainer which was also good. We decided to ditch the abs exercises - they were there for a reason and the reason is no longer here. I've added in heavier weights and that's working the core much better. At last I've got back on the compound movement road which really suits me in terms of both the time it takes and the effects it has. We also talked a bit about techniques of massaging the fascia. My L foot keeps cramping and this is what's needed.

saef
05-06-2014, 03:03 PM
Monday, Cinco de Mayo:

60 minutes elliptical, random intervals, resistance at nine, wasn't sure if I'd make it, since all the anti-cardio rhetoric from the weight-lifting community was yapping away inside my head.

Tuesday, May 6th:

NROLW 1B workout again, with me now deadlifting 115 lbs. Am I getting stronger or just getting braver & more ambitious?
Just 20 minutes on the StairMaster afterward

krampus
05-07-2014, 01:15 PM
Hi! I was hiking in Utah for the past 2 weeks. Logged many miles. A few GI problems due to trail mix diet and laxative use.

2 weeks ago I dislocated my AC joint at the gym, so light on upper body. Somehow, backpacking was OK.

Back to gym today. 1.8 miles on treadmill in 15 min. 50 KB hip thrusts. 40 bench dips. DB split squats 3 x 10. Light lat pulldowns. Planks, Roman chair leg raises.

traveling michele
05-07-2014, 06:06 PM
Where is everyone in May? So far, it's the Saef and Michele show!

May 5: 100 minutes bikram yoga. Not my best class as I was talking to dd before and she was having a panic attack/anxiety attack. I was so distracted during yoga worrying about her. I talked to her afterwards (she had also talked to dh and taken an ativan) and then I talked to her again for a couple of hours. Wore me out worrying about her. :?:

Totals:
5 workouts
550 minutes

May 6: 100 minutes bikram yoga and about 15 min. kettle bell exercises. Trying to get those nice defined biceps back!:carrot:

Totals:
6 workouts
675 minutes

saef
05-07-2014, 09:50 PM
Wednesday, May 7th:

45 minute spin class, which I think I may be getting better at, ever since I started training legs. I always neglected them, figuring cardio took care of it. NROLW is whole body workout so I think that is making a difference.

saef
05-08-2014, 09:15 AM
Thursday, May 8th:

60 minutes on the elliptical, same as Monday, and yes, I am getting better on this thing, though it's still a hard slog. I'm ravenous now despite my 5:30 AM breakfast, three hours later.

I just wrote that I missed hearing from Jen, our CherryPie, but now I did some looking and I see she is posting, just busy training & preoccupied.

traveling michele
05-08-2014, 11:18 AM
May 6: 100 minutes bikram yoga and about 15 min. kettle bell exercises. Trying to get those nice defined biceps back!:carrot:

Totals:
6 workouts
675 minutes

May 7: 100 minutes bikram yoga... my back has been good lately but it isn't happy now. Hope it subsides without much difficulty.

totals:
7 workouts
775 minutes

krampus
05-08-2014, 01:29 PM
Thu, May 8:

3.09 miles on treadmill in 25:00 - just shy of 5K

saef
05-09-2014, 10:00 AM
Friday, May 9th:

NROLW 1A, going heavier with my squat, for the first time wearing flat high-top Chucks and widening my stance & pointing my toes outward.

How do I know these workouts are getting harder? Well, I can tell because I was lucky to do 15 minutes on the Stairmaster afterward. My legs were dead from the step-ups.

krampus
05-09-2014, 10:38 AM
Fri, May 9:
-Smith machine squats and calf raises
-Leg presses
-Bench dips
-Roman chair leg raises and planks

saef, how did you find the Chucks affected your squat? I often take my shoes off at the nice engineering school gym but I'd rather not at the "prison boxing gym."

traveling michele
05-09-2014, 11:54 AM
May 7: 100 minutes bikram yoga... my back has been good lately but it isn't happy now. Hope it subsides without much difficulty.

totals:
7 workouts
775 minutes

May 8:
100 minutes bikram yoga

Totals:
8 workouts
875 minutes

saef
05-09-2014, 02:19 PM
Krampus, I definitely felt a difference this morning in the part of my foot that was bearing my weight when I came up out of the squat. I felt more grounded, as if I weren't rocking backward or forward slightly. But I'm not going to discount the psychological effect of the new Chucks. (Well, used Chucks, actually -- from eBay, the listing said "like new" and they were a steal.) They are neon pink. The color is energizing at 5:30 AM when I am lacing them up inside my apartment.

saef
05-10-2014, 02:04 PM
Saturday, May 10th:

60 minute spin class, pouring sweat in high humidity
60 minute Pilates mat class

saef
05-11-2014, 11:50 AM
Mothers' Day, Sunday, May 11th:

Had the gym pretty much to myself this morning, even though I arrived closer to 8 am than 7 am.

My upper hamstrings and glutes were stiff and painful still from overdoing it on Friday and then working them again on Saturday (not very smart of me).

NRLOW1B, managing to up some of my weights but not all. Had I rested more or recovered in a different way yesterday, I might have upped all of them at least slightly.
15 minutes StairMaster, probably could have done a little more.

I worried these Stage 1 workouts are too short. They are not -- not when I keep upping the weight.

traveling michele
05-12-2014, 11:37 AM
May 8:
100 minutes bikram yoga

Totals:
8 workouts
875 minutes

May 9: no exercise as I had an event after school :mad:

May 10: 100 minutes bikram yoga

May 11: 2 hours hiking/walking with a friend; 100 minutes bikram yoga

Totals:
11 workouts
1195 minutes

krampus
05-12-2014, 01:13 PM
May 11: 7 mile run outside
May 12: 10 min stair stepper warmup, glute bridges, planks, lat pull downs and DB renegade rows w/reduced weight (shoulder injury).

saef
05-12-2014, 09:17 PM
Monday, May 12th:

Longing all day for the beautiful outdoors, and had lunch outside at a picnic table, just basking.

But by the time I got off work, it was raining, so

60 minutes indoors on the elliptical, the usual, alternating forward & backward, really feeling the leg training is helping with this.
Afterward tried to stretch & open my hips to help my squat form tomorrow.

krampus
05-13-2014, 10:38 AM
May 13: 11 minutes arc trainer, Smith machine squats and calf raises, bench dips, KB hip thrusts, planks.

saef
05-13-2014, 10:52 AM
Tuesday, May 13th:

A good workout today. I never know why, when these happen. A good night's sleep, a good warmup, airconditioning finally turned on in the gym, thinking my day at work will not be insufferable ...

NROLW 1A again, now squatting 80 lbs 3 x 10, but with other weights the same from the last session.

Afterward, 20 minutes on the StairMaster and could have done more, but climbed off, feeling I'd done enough

traveling michele
05-13-2014, 11:20 AM
May 9: no exercise as I had an event after school :mad:

May 10: 100 minutes bikram yoga

May 11: 2 hours hiking/walking with a friend; 100 minutes bikram yoga

Totals:
11 workouts
1195 minutes

May 12: 100 minutes bikram yoga

Totals:
12 workouts
1295 minutes

saef
05-14-2014, 10:48 AM
Wednesday, May 14th:

45 minute spin class, with me having trouble keeping apace for the last couple minutes, understanding how much I'd worked my legs doing weighted stepups the day before

traveling michele
05-14-2014, 11:39 AM
May 12: 100 minutes bikram yoga

Totals:
12 workouts
1295 minutes

May 13: very, very hot bikram yoga (we're having a heat wave) then I went home to a broken AC at the house. :o:p
But it was my favorite instructor and a great class!!!
100 minutes bikram yoga

Totals:
13 workouts
1395 minutes

krampus
05-14-2014, 12:04 PM
May 14 AM: 2 miles running on treadmill, lat pulldowns, 6 min of stair stepper

saef
05-15-2014, 08:50 AM
Thursday, May 15th:

60 minutes elliptical, the usual, but went a half-mile shorter than usual -- really punishing humidity in the gym today, which makes a difference for me.

60 minutes Pilates mat class, with me feeling heavy and inflexible, and my friend on the right complaining of the stuffy, humid room. I felt it less than she did but realized when she spoke up that I was longing for airconditioning to kick in.

traveling michele
05-15-2014, 11:21 AM
May 13: very, very hot bikram yoga (we're having a heat wave) then I went home to a broken AC at the house. :o:p
But it was my favorite instructor and a great class!!!
100 minutes bikram yoga

Totals:
13 workouts
1395 minutes

May 14: the usual--
100 minutes bikram yoga

Totals:
14 workouts
1495 minutes

krampus
05-16-2014, 10:51 AM
May 14 lunch: lovely walk outside, about a mile and a half
May 15: diddly squat
May 16 AM: 1.87 miles on treadmill (15:00), Smith machine squats, glute bridges w/45# plate, Roman chair leg raises, planks

traveling michele
05-16-2014, 11:16 AM
May 14: the usual--
100 minutes bikram yoga

Totals:
14 workouts
1495 minutes

May 15: 100 minutes bikram yoga

Not sure if I'll get to workout today or not. Dd is driving home from Arizona and she has no house key so I'll have to be home to let her in (and greet her too!)

Totals:
15 workouts
1595 minutes

saef
05-16-2014, 11:59 AM
Friday, May 16th:

NROLW 1B, with higher weights on some of the exercises and the same weight on others. Finally tried a two-way grip on my deadlifts and found this helped. I am now up to 125 lbs 3x10.
Just 15 minutes on StairMaster afterward.

saef
05-17-2014, 12:50 PM
Saturday, May 17th

60 minute spin class, the emphasis being on sprinting, moving fast, and the humidity heavy
60 minute Pilates mat class, oh blessed relief, in an airy studio with the door open to the beautiful day

saef
05-18-2014, 01:02 PM
Sunday, May 18th:

NROLW 1A, upping the weight on everything, yes, everything, and when I had a minute, trying to figure out the mechanics of the front squat with push press, which will be coming up soon in the next phase. Oh, boy, that will be fun. Not.

15 minutes StairMaster afterward, with legs tired from squatting and step ups onto an 18-inch-high plyo platform with a pair of 17.5 dumbbells. I am really paying for years of believing that cardio was enough training for my legs.

saef
05-20-2014, 09:27 AM
Monday, May 19th:

45 minute spin class, not fun, because my left foot still hurt from the shoes I'd worn at work, and this spin instructor, a runner, is fond of the upright jog, known as Position No. 2. But I gutted it through


Tuesday, May 20th:

NROLW 1B, again edging up the weight. Also at the end I tried dumbbell curls, because I haven't done any isolation work in many weeks now, and wondered whether these compound movements were making my biceps stronger. I managed five reps of 25-lb dumbbells so I'm slightly further along than where I was when I left off with my last routine, based on P90X, which had lots & lots of different kinds of curls. (I was doing 22.5-lb dumbbells back then for most of the types of curls.)
21 minutes StairMaster, definitely working more with my hamstrings & glutes now

traveling michele
05-20-2014, 11:32 AM
May 15: 100 minutes bikram yoga

Not sure if I'll get to workout today or not. Dd is driving home from Arizona and she has no house key so I'll have to be home to let her in (and greet her too!)

Totals:
15 workouts
1595 minutes

May 16: 100 minutes bikram yoga

May 17: 100 minutes bikram yoga

May 18: 100 minutes bikram yoga, kettle bells

May 19: 100 minutes bikram yoga

Think I will change up my workouts during the summer but I'm just trying to get through these last weeks of work until then and I need my yoga to do that!

Totals:
19 workouts
1995 minutes

krampus
05-20-2014, 11:36 AM
May 17: 5K run outside, sore legs from squats the day before. Lat pulldowns, DB renegade rows, seated cable row, Smith machine shoulder press, planks.

May 18: Kayaking

May 19: 20 min on arc trainer in the morning

May 20: 1.5 miles running in 12:30 on treadmill, DB bench press, DB shoulder press, DB Bulgarian split squats, bench dips, 50 KB hip thrusts, planks, situps. F situps!

traveling michele
05-21-2014, 11:24 AM
May 16: 100 minutes bikram yoga

May 17: 100 minutes bikram yoga

May 18: 100 minutes bikram yoga, kettle bells

May 19: 100 minutes bikram yoga

Think I will change up my workouts during the summer but I'm just trying to get through these last weeks of work until then and I need my yoga to do that!

Totals:
19 workouts
1995 minutes

May 20: 100 minutes bikram yoga-- one of the best classes I've had in a very long time. My favorite instructor, my friends were there, and the room was nice and hot! As a bonus, the scale was down this morning!:carrot::smug:

Totals:
20 workouts
2095 minutes

krampus
05-21-2014, 01:09 PM
May 21: 15 min on stair stepper, barbell squats, glute bridges with 45# plate, lat pull downs, Roman chair leg raises

saef
05-22-2014, 07:02 AM
Wednesday, May 21:

45 minutes elliptical, resistance at 9, most of it pedaling backward, and what a slog. I just couldn't make it to an hour. Don't know if it's humidity, physical tiredness or reduced cardio conditioning from doing less cardio. A discouraged walk home.

krampus
05-22-2014, 10:49 AM
May 22 AM: 11 min on arc trainer, 5 min on stair stepper, 7 min rowing machine.

traveling michele
05-22-2014, 11:36 AM
May 20: 100 minutes bikram yoga-- one of the best classes I've had in a very long time. My favorite instructor, my friends were there, and the room was nice and hot! As a bonus, the scale was down this morning!:carrot::smug:

Totals:
20 workouts
2095 minutes

May 21: 100 minutes bikram yoga

Totals:
21 workouts
2195 minutes

saef
05-23-2014, 10:01 AM
Thursday, May 22:

60 minutes on the arc trainer, resistance at 10, not impossible, just really sweaty in the high humidity

Friday, May 23:

NROLW 1A, upping my weight on squats and rows, looking forward to graduating from Phase 1, which ought to happen this coming week, and moving onto Phase 2
20 minutes StairMaster, puffing, as this thing never feels good after squats and heavy weighted step-ups

traveling michele
05-23-2014, 11:05 AM
May 21: 100 minutes bikram yoga

Totals:
21 workouts
2195 minutes

May 22: 100 minutes bikram yoga with my fave instructor. There is a pose that I'm getting much better at which pleases me. I find it fascinating that I can continue to grow with my postures still...

Totals:
22 workouts
2295 minutes

saef
05-24-2014, 02:46 PM
Saturday, May 24th:

Ran 2.5 miles in a "Fun Run" that a local village always holds on Memorial Day weekend. Lots of children, some strollers, dogs on leashes, one of which, a handsome Kerry Blue, ran across my path on a long leash at one point, and I was certain I was going to trip over that long leash and hit pavement hard. "Fun" is a misnomer, since much of it was uphill and then over rolling hills, partly following a course on which the local high school football team practices. I ran all the way, but it wasn't easy, since I haven't run in many weeks.
60 minute Pilates mat class, hellish on all the leg moves.

saef
05-25-2014, 08:23 PM
Sunday, May 25th:

NROLW 1B, the last one, with me finally rolling out the 45-lb plates for my deadlift
15 minutes on the StairMaster afterward, and I was done in

saef
05-26-2014, 11:09 AM
Monday, Memorial Day, May 26th:

60 minutes elliptical, alternating backward & forward. Oh, I was stiff this morning, so stiff I dreaded doing any cardio at all. But the workout studio was empty -- no classes for the holiday, even though the gym was open -- and I grabbed the much-in-demand foam roller and rolled out my aching shins and hips, which REALLY HURT but made them felt completely better afterward. Thinking of CherryPie, the foam roller evangelist.

traveling michele
05-26-2014, 11:33 AM
May 22: 100 minutes bikram yoga with my fave instructor. There is a pose that I'm getting much better at which pleases me. I find it fascinating that I can continue to grow with my postures still...

Totals:
22 workouts
2295 minutes

May 23: 100 minutes bikram yoga

May 24: 100 minutes bikram yoga, 60 plus minutes walk with dd and dh

May 25: 100 minutes bikram yoga

Totals:
26 workouts
2655 minutes

saef
05-27-2014, 10:41 AM
Tuesday, May 27th:

In heavy humidity, though cool temperatures, I did the AMRAP 1A workout today, aka Squat Till You Drop. Then somehow I got on the StairMaster for 15 minutes afterward.

saef
05-29-2014, 12:25 PM
Wednesday, May 28th:

45 minute spin class at 6 AM, before heading off to work.
The humidity levels were high, even though it was cool outside.

Thursday, May 29th:

60 minutes elliptical, alternating forward and backward.
Yes, a very tough slog for much of it.
60 minute Pilates mat class, not easy

Spin instructor saw me and said, "You were here this morning. You came to the gym twice today?"
I said: "Only on this day, for morning cardio and then back for Pilates."
Thinking of when I used to go back twice more often. I have lost that zeal, though I still go once daily.

krampus
05-29-2014, 12:48 PM
May 24-26: Dancing for 8+ hours a day
May 27-28: Long car ride, rest
May 29: 1.5 miles on treadmill, DB bench press, lat pulldowns, DB shoulder presses, leg raises, planks

saef
05-30-2014, 12:03 PM
Friday, May 30th:

Final workout of the first stage of NROLW, AMRAP 1B, in which you revert to your starting weights. I deadlifted 100 lbs. 4x10.
Then took a one-hour vinyasa yoga class. I am not flexible and I find yoga humbling -- nay, humiliating -- so this was a big thing for me. Particularly because I skipped a bout of cardio to do it. Days without cardio make me anxious. Now here's an interesting thing. Lifting has made me better at some yoga moves. But of course, it requires flexibility, and it really helps if you've got the yoga body, which I don't. I'm pear-shaped and my legs are way too stocky. Still, I'm glad I dared to change it up a little, as that is a big thing for me.

saef
05-31-2014, 01:54 PM
Saturday, May 31st:

60 minute spin class, legs feeling good from no cardio the day before.
60 minute Pilates mat class, body feeling yesterday's yoga in odd places.

traveling michele
05-31-2014, 06:21 PM
May 23: 100 minutes bikram yoga

May 24: 100 minutes bikram yoga, 60 plus minutes walk with dd and dh

May 25: 100 minutes bikram yoga

Totals:
26 workouts
2655 minutes

Saef... Think you'll try the yoga again?:)

May 26: 100 minutes bikram yoga

May 27: 100 minutes bikram yoga

May 28: 100 minutes bikram yoga

May 29: 100 minutes bikram yoga

May 30: 100 minutes bikram yoga

Totals: 31 workouts
3155 minutes

saef
06-01-2014, 09:44 PM
Michele, honestly, I don't know. I can't usually make the Friday class, as I'm working. There is a Tuesday evening class, though ...

Exhale15
06-08-2014, 05:17 PM
3 hours shopping.
Nap with cat.
Ate ok. No junk.

silverbirch
06-08-2014, 05:38 PM
3 hours shopping.
Nap with cat.
Ate ok. No junk.

I've seen one or two masterclasses of the cat nap today: chin just touching the ground, or paws tucked in, or the Sprawl. All were outside and completely relaxed. Great choice, Exhale!

Do come over to the chat thread where there are cat lovers in abundance. I sometimes think I'm the only one without a domestic animal. (There are six next door.)