Pentagenarians & Beyond: W/B 10/16/2022

we did a medium mountain bike this morning on a semi road near our house. 1 hr 45 min. it has some partly washed out places. open to walkers, horses, mt bikes. it was nice as usual. lots of bear poop and tracks but no bear to be seen. no one else there. Im still nervous but my knee seems to work just fine.

I finally called orthopedics to see why I hadn't been contacted about injections. turns out someone forgot to submit the order. so she will hustle to get it going for next week. this will be fine since we decided to go back on saturday. weather is changing here, snow coming, hunting season starting, and that is pretty much the end of mt biking. the roads turn to gumbo. 33 degrees is Ok but not optimum, but mostly the mud is pretty awful. we hoped the park might open sooner than Nov 1 but its not happening. hiking gets iffy with snow on steep trails.
 
Today I did CDorner Cardio Boxing and Abs, 42 minutes, 178 calories, heart rate 114/143, 3088 steps. I used 2# dumbbells for the ab segments which were all standing and one move side plank lifts I did the standing option for. I then did CDorner 25 minutes, toned and defined arms (biceps/triceps/shoulders) 24:34 minutes, 81 calories, heart rate 102/133. I finished with CDorner Beach stretch and added some foam rolling to it for 19 minutes, 29 calories. Total time was 85 minutes, 288 calories.
My neck hurt on one side all night and I think it was like a nerve or something as it was stinging up from the neck to the back of my head. Advil was not working very well as I kept trying to find a position that would make it stop. I woke and took more Advil and went back to sleep with an ice pack. It feels much better now. I tried to be careful with my exercise choices today.

CDorner 25 minute toned and defined arms
each move is done for 45 seconds 3 rounds and 1 final round with iso moves
Chris uses 20# as her highest weights. For the most part I was using lighter than she did.

front curls 4/4 count 15# dbs
upright row 12# dbs
bentover kickbacks 12# dbs
curl and press combined 10# dbs

front curl pulses 12# dbs and I dropped to 10's after several reps
front raise 8# dbs
kickbacks palms forward 8# dbs
overhead triceps extensions half/ whole

hammer curls 12# dbs
upright row/palms down front fraise 8# dbs
triceps palms facing forward with a turn (twist) 8# dbs
half hammer curl/lateral raise/ hammer down release 10# dbs

iso moves hammer/hold alternate slow while other holding finishing with a hold
iso move skull crusher lying on the floor hold/ alternate slow and hold

stretch
 
Carolyn, nice work with Lite Stacked Sets Upper Body. I don't know why so much road work. Here they keep adding sidewalks all over as part of the Maps project. That closes off lanes as well. I need to check out road closings as my husband told me that one of the main roads I travel for appointments, church, and friends house is doing road work. He said he emailed me the info, but I did not get it for some odd reason. It seems to me they could focus on one project at a time and maybe it would not take months to finish them.

Valerie, sorry they did not get the order put in for injections. Sounds like some of the stuff I went through. It irritates me when someone is not doing their job and I am waiting and have to call to get it taken care of. It happens to me too often. Nice that you got a ride in today and it was nice and quiet. No bear confrontations :)
 
I didn't expect to hear about the shots immediately. we decided to make the trip while weather was good. after no call in 2 weeks, something wasn't happening right. so likely I will do it next week. the scheduler jumped on "someones" mistake. whatever. I wasn't free this week anyway and my knee is functioning fine but glad I called.
this is a very abrupt weather change. even though we'd hoped for 2 weeks, this is the best choice.

Judy can you start the thread again this week? saturday will be a long day, I wont be thinking about it sunday morning.
 
Today I did KCM’s Cardio Quick Fix workout one for 26 minutes and 186 calories burned. My average heart rate was 133 and maximum heart rate was 156. Then I did Jessica Smith’s Gentle Yoga Total Body flow. That was 21 minutes and 59 calories burned.

Valerie, I’m glad that you were able to get in a mountain bike ride before leaving. I hope that injection appointment is scheduled to your convenience.

Diane Sue, great job with CDorner Cardio Boxing, Toned and Defined Arms, and Beach stretch.

Hello to Judy, Cathy, and Lori.
 
I'm here. Three nights of not great sleep and no workouts, though I did go walk at the zoo today before visiting my parents. Fingers crossed for tonight. We got up to 70 today, but started cool, so I wore my long underwear and a jacket. Had to ditch a layer before I left my parents to come home.

Diane Sue do you have the Tower from either time Cathe sold them? I put my barbell on the highest level and stand in front of it and put it on my shoulders. I'm so short I barely have to dip to do that and it works well when my bar is too heavy to lift over my head. I think I can get it to 77 1/2 lbs that way. I don't feel comfortable lifting more than 35 lbs over my head. And it's been awhile since I used it that heavy.

Valerie it sounds like the brace is working well for your knee even if it does slow you down a bit. Safe travels.

Hi to Carolyn, Judy and Lori.
 
Cathy I don't think the brace does much at all but it does remind me to keep track of that knee and don't do any unusual twisting or stepping funny. when I get on the mt bike I make sure my toe is pointing forward, and when I get off I step down left foot first. cant hurt to be careful. it has gone back to what it was like for the last quite a few years. a little creaky at times, I don't do lunges anymore. too much noise. I can squat all the way to the ground but I dont do it as part of an exercise routine.
 
Good afternoon. This is my rest day. I’m just doing household chores and some food prep today.

Cathy, three nights without much sleep is rough. I hope that last night was better for you.

Hello to everyone and have a great day.
 
So to get myself back on track this morning I opted to do my Finished Combo workout and I just finished creating a new rotation to start tomorrow. It'll take me right up to the day I leave to get Derek to head to Fort Worth. So, someone on the New Workout forum posted how to find the info for the new workouts. Followed what they did and there was all the info that will be sent out on Monday. I doubt they were expecting people to go digging. LOL 24 workouts, 15 videos only being sold as a set. At least that's how it's currently set up. $119.99 for the DVD's and they come in a zippered case. Shipping estimate first quarter of 2023 if no supply issues. I was figuring it would be at least January. I think this may be the first year ever that she hasn't had videos released.

We are having a gorgeous fall day today. Mid-70's and sunny. Going to be like this the next couple days, too. While my rotation is written on note paper, time to transfer it to my fitness journal.

Carolyn I hope you enjoyed your rest day.

Valerie safe travels.

Hi to everyone else!
 
Yesterday I did Step Boxing 32 minutes, heart rate 138/170, 187 calories, 2, 883 steps. I then did CDorner Butt and Abbs Booty Band (she uses the fabric bands for this) 27 minutes, 75 calories, heart rate 98/119, 984 steps. I kind of wish I had gone for Kelly's band finisher. This was okay for the first part standing glutes 'but then she goes to the floor with one move and goes into abs that some were hard to modify and protect my neck with last part was lower with band on the floor. I think my medium band like Chris' is stretched out or something because it seemed loose, and I was supposed to keep it taught while doing abs. Way to much time on hands today, I think. I finished with Raw Day 5 stretch finisher. She uses the foam roller at the end of this. I cannot roll with my head way back and no head support though. This was 37 minutes, 55 calories.
Total time was 96 minutes, 317 calories, 3,867 steps

Today I did Raw Day 3 Shoulders and Legs adding an extra warm up, 45 minutes, heart rate 96/125,119 calories, 992 steps. I then did Raw Just Step #4, 30 minutes, 141 calories, heart rate 120/160, 2,798. I finished with CDorner Relaxing Full Body Stretch, flexibility, and mobility, 35 minutes, heart rate 77/96, 58 calories. Total time 1 hour 50 minutes, 318 calories, 3,790 steps.

Raw Day 3 shoulders and legs
lateral raise with thumbs down to avoid traps, 8# dbs 10 reps 5 sets
butterfly /press, 8# dbs 10 reps 2 sets then dropped to 5# dbs 10 reps 3 sets

4 sets of forearm planks knee in/ drop to side 10 reps each

Squats 1 1/2 20# db held at chest 10 reps 2 sets 25# kettlebell held at chest 3 sets 10 reps (Kelly uses a barbell and Noel uses a weight plate) I find the kettlebell a little easier to hold up in front. I read those front squats with weight at chest height keeps the back out of the move.
Shoulders on bench bridges 20# db 10 reps then 10 pulses done 4 sets
 
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