Pentagenarians & Beyond: W/B 6/18/2023

Today I did Step Boss Step Sync, 58 minutes, heart rate 129/160, 5,037 steps, 279 calories. I followed this with CDorner Stretch for hips and hip flexors 31 minutes, 52 calories. I also did 2.0 foam rolling upper body. I did not track the foam rolling. Step and stretch were 89 minutes, 331 calories. I think the upper foam rolling is another 19 minutes. The CDorner Stretch was a good one for the hips and hip flexors. I get so tight through the hip flexors. Tomorrow is legs 1 again. Last night I slept well and stayed on my back all night. My neck and knots I was getting were fine this morning. The stretching today will help going into the workout tomorrow for sure. I did try to modify a bit on the step today. I forgot some of the turns around the ends that seem to aggravate my knee if I am not careful.
 
It has been another busy day. I tried to get a few things done outside. When I went outside to put the trash out a frog hopped into the garage so I went on out to put the first can out and came back and got a dust pan to shoo him out. I grabbed the next can and here came another frog around the corner headed for the garage. So I scared it off the other direction. I guess all of this rain is drawing the frogs out. They are good for getting rid of some of the bugs. Then our new dresser arrived and we got it unpacked and flipped over to attach the legs and stuff. Lots of packing materials to clean up. We still have to remove the other dresser and take it to my daughter.

Carolyn, I do like some of the use of the tubing and am glad I bought the Cathe tubing. I am going to try using my fit tower the next time. Tomorrow is lower body 1 again. I swear I was so sore on the front of my legs for a few days. Shoulders hurt a lot yesterday. I have to pay attention that it is just the workouts and not the arthritis acting up.

Valerie, I hope your appointment with the surgeon goes well and it is not as bad as you imagine it could be. Good job getting in Stacked sets upper body, sit ups and stretching.
 
first appt done and second one today. the issue is I need more imaging. not easy. I cant get an MRI done because of the pacer. it's an old style pacer ( 2009) and technically isn't possible. the other option is a myelogram which is not easy. spinal dye injection with a CT done at that time. if the second guy says the same thing I need to schedule one before anyone can give a good assessment. this is almost a certainty. if would be a BFD to replace the older pacer with a new style so that is not an option.
skipped most exercise yesterday. stretching therapy work, a few sets of curls. I love the wide bands I got. they are so nice for leg work. same for the handle bands.
 
An eventful couple of days. Yesterday I did P30 Low Impact Hiit and STS 2 Chair Yoga. I liked the chair yoga way better than the chair stretch from Step Boss. Not sure why. Then after lunch, Derek and I drove the kitten up to Aliah. Three hours each way. I was exhausted and fell asleep before 9 last night and then woke up a little after 1:00. Ugh. This morning was shopping and dealing with all the dishes that accumulated since lunch yesterday, helped by the fact that I just ignored them last night. My Dad took a couple Nitro tables last weekend, which he later said that he likely didn't really need and had a reaction to them. So, he's had a bad week, did a Telehealth visit, but finally tomorrow has an appointment with a doctor in person. His face is still quite red. So, since he hasn't felt well, they haven't gone to walk or bought food. So tomorrow I will be going down there. May take my Mother to walk and by groceries. She gets REALLY cranky when she can't go anywhere and I imagine she'd added to my Dad's issues. My sister's to far away to help and my brother will be working, sadly I freely admit I'm the one with the least ability for dealing with her. And I also freely admit, I would make a truly lousy health care aide for the elderly. It doesn't help that lack of sleep is making me cranky. LOL So, my next thing is to call my Dad and figure it out.

Oh, yeah Tuesday I had an appointment with an oral surgeon to look at a spot my dentist noticed under my tongue. Apparently, fillings can leak? Anyway he decided to be safe and biopsy it. I've never had any kind of biopsy and wasn't thrilled, but it turns out that is a piece of cake compared to any other dental work. The assistant gave me a big rundown of all the things to expect, said I should plan on soft foods for up to 10 days, discomfort pain for about 3 and nothing. Never bothered me at all. I go back in two weeks and according to him the odds of it not being negative are extremely remote.

Valerie I hope you can keep the mice out of your engine. Great job with stacked upper body sit ups stretching/therapy work. I hope your visit with the surgeon is helpful. So do some of you not have cart racks in parking lots? Most places I shop there's one not far.

Hi Judy!



Carolyn I hope you appointment went well. Nice job with STS 2.0 Upper Body 1. I need to preview that one tonight.

Diane Sue great job with STS 2.0 Upper Body 2. Your reaction to the Astepro was similar to my Dad's Sunday from what they told him to take. He kept closing his eyes and conversing on and off but he also wasn't always making sense.
 
Today I did STS 2.0 Lower Body 2 express, 2 sets maximum. My time was 48 minutes with 260 calories burned. My average heart rate was 122 and maximum heart rate was 146. Then I did the STS original Extended Stretch for another 15 minutes and 26 calories.

Diane Sue, good job with Step Boss Step Sync and CDorner stretch for hips and hip flexors. I did some upper body foam rolling last night and my lats are much better today. I really see the need for the recovery workouts that Cathe included in this series.

Cathy, nice job with P30 Low Impact HiiT and STS 2.0 Chair Yoga. I like both the Chair Yoga and Chair Stretch equally. I hope that your Dad is doing okay after the medication issue. It’s good that you are able to help out with your Mom.

Valerie, I didn’t realize that you were getting two opinions, but of course that makes sense. That should help you have confidence in whatever you decide to do.

Waving hello to Judy.
 
carolyn actually I will get 3 opinions. the second one today is not likely a candidate. he said much the same thing as #1 though so I need to get scan scheduled before I see the third person. moving that appt to later on. cathy I got to costco during a busy time so I parked a ways out.In guessing on the distance. maybe its 100 yards. its a huge HUGE parking lot with generous spacing. it wasnt a long walk.
 
Today I did STS 2.0 Lower Body 1, 55 minutes, 148 calories, heart rate 101/128. I finished off with 2.0 Lower Body foam roller 13 minutes.

Lower Body 2.0
warm up weights 10,12, and 15# squats
Squats #1 20# dbs 10 reps
Squats #2 25# dbs 10 reps
Squats #3 (racked at shoulders) 15# dbs 10 reps
Squats #4 15# dbs Racked at shoulders0 15# dbs
Barbell Deadlift #1 55# 10 reps
Barbell Deadlift #2 55# 10 reps
Barbell deadlifts #3 55# 10 reps
Alternating Dumbbell rear lunge 20# dbs 8 reps each side
Rear Lunge R/L 20# dbs 8 reps
Static Lunge 20# dbs 8 reps
Close Grip Squat #1 40# db 10 reps
Close Grip Squat #2 40# db 6 reps 1.5 's
Close Grip Squat #3 1.5 40# db 6 reps
static lunge 20#dbs 8 reps
side lunge #1 R/L #1 20# db 8 reps
Side Lunge # 2 20# db 8 reps
Static Side Lunge wide stance 20# DB 8 reps
Barbell Hip Thrust #1 45# 12 reps (on the floor this times)
Barbell Hip Thrust #2 45# 10 reps
Barbell Hip Thrust #3 45# 10 reps
Barbell Calf Raise # 50# 20 reps(lowered these 5# and did not use toe weights as my toes hurt)
Barbell Calf Raise #2 50# 12 reps
Barbell Calf Raise #3 50# 15 reps
Barbell Calf Raise # 4 50# 15 reps
Finisher mat and stability ball
Hamstring Roll Ins
Straight Leg Quad Lift R/L #1 12 reps R/L (I need work on this as my right leg hardly wanted to com off the floor for some reason)
Straight Leg Quad Lift R/L #2 12 R R/L
stretch
 
Wednesday I did a 1 hour Peloton ride and 10 minutes of Arms & Light Weights. Yesterday I did a 20 minute Peloton strength workout after work. I work today and tomorrow then I have 5 days off.

Carolyn-Great job with STS 2.0 Upper Body 1, STS 2.0 Lower Body 2 express and STS original Extended Stretch. I really like all of the recovery work included with STS 2.0. It’s very beneficial, especially the foam rolling.

Cathy-Great job with Super Sets Total Body and P30 Low Impact Hiit and STS 2 Chair Yoga. I’m sorry about your Dad. I’m sure this is very stressful for you. Lack of sleep makes it even more so. I hope everything goes well today.

Diane Sue-Great job with Step Boss Step Sync, CDorner Stretch for hips and hip flexors, 2.0 foam rolling upper body, STS 2.0 Lower Body 1 and 2.0 Lower Body foam rolling.

Valerie-Great job with stacked upper body sit ups stretching and the therapy work. It’s good that you are getting more opinions.
 
Today I did STS 2.0 Upper Body 2 for 63 minutes and 234 calories burned. My average heart rate was 110 and maximum heart rate was 136.

Diane Sue, nice job with STS 2.0 Lower Body 1. I had trouble with the straight leg quad lift too. It looks easy, but is anything but.

Judy, great job with the Peloton ride, Peloton Arms and weights, and Peloton strength. It’s good that you have some days off coming up.

Hello to Valerie and Cathy.
 
This morning I did STS 2 Lower Body 1. Tomorrow is Upper Body 1 which I'm currently previewing. Definitely a few things I'll be using one of the options on. Didn't have to take my Mom to walk as they went there after Dad's appointment. Shopping was an adventure. It's one of the bigger Meijer stores and of course we had to go from one end to the other and all the way to the back. I'm not familiar with that store, so I didn't know where things were. She gets confused and tried to go the wrong way a few times, so I had to point her in the right direction. She really didn't need much and had a list. One of the things on the list was pudding cups. Asked a store person where they were, got to them and she's all I don't need those I need yogurt (which was also on the list). Got the yogurt, and I said show me the list. I pointed out to her that pudding was on it, but she insisted that they did NOT need it. I asked Dad later and yes they did. Then when we went to check out she couldn't find her credit card. She doesn't know how to use a card reader, so I was going to have to do that anyway, didn't want to hold anyone up, so I paid for it. Then we stopped on the way out so she could find it. Got back and Dad said she can never find it. He said it's in the middle zipper pocket of her purse and I said yep that's where it was. The doctor today said that he has cellulitis. So told him to keep taking the prednisone and changed his antibiotic. His face is still really red and somewhat swollen.

Carolyn great job with STS 2.0 Lower Body 2 express, stretch and STS 2.0 Upper Body 2.

Judy nice job with Peloton ride and 10 minutes of Arms & Light Weights, and Peloton strength workout. Did you get any rain today? Radar was showing green over your way. All we got was some very light sprinkles.

Diane Sue great job with STS 2.0 Lower Body 1 and foam rolling.

Valerie I hope you are able to get your scan scheduled soon, so you can get the final opinion you need.
 
the first appt for a myelogram I could get is for 7/19. I will check for cancellations but I need to stop taking my regular non steroidal for 2 days prior so it can't be the last minute. then I go back to see surgeon #1 and surgeon #3. I'm afraid it will be a pretty big deal because my back is bothering me all the time now, and its gotten worse quickly. this is something like a 7 hr surgery and a 6 month recovery so its not "nothing". I am hoping there is a less significant procedure I can get instead. not sure I can deal with anything that extensive or that long a recovery.
gosh cathy your mother sounds like she needs to be watched closely. assume your father usually takes her.
 
Today I did STS 2.0 Upper Body 1 62 minutes, 154 calories. I also did 2.0 mobility 1 19 minutes, 31 calories. Total time was 81 minutes, 185 calories. Things have been busy and I am trying to get to bed earlier.

It was nice and sunny when I got up this morning and calm so I went out and pulled the sun shade down. An hour later I was getting severe thunderstorm warning with 80mph winds. Shortly after I put the shade back up the winds and rain hit. This seems to keep happening a lot. I find it hard to get outside and do yard work.

Cathy, i do not like going to new grocery stores and I don't like it when they move things around so it is impossible to find items. Walmart is good at that. Shopping wtih your mother sounds like quite an experience. I changed up a few things with 2.0 upper 1 today. I pulled out the Fit Tower this time. I also switched to dumbbells for the overhead presses. No seated work.

Carolyn, great job on 2.0 Upper body 2 today. I did better with that quad lift the second time, but it is still difficult to get my leg up. It is very deceiving. I wondered the second time I did it if that was why my quadriceps were so sore.

Valerie, I hope that one of those appointments show something that might show they can do something different. 7 hours in surgery is a very long time.
 
Today I did JS One Mile of Motivation for 15 minutes and 122 calories burned. My average heart rate was 137 and maximum heart rate was 158. After that I did STS 2.0 Mobility 1 which was 29 minutes and 55 calories. Then I did my Saturday morning produce shopping at the market. The Farmer’s Market is only open on Wednesday and Saturday from 9-1:00. I can’t do Wednesday so it’s always a Saturday morning trip if I go.

Cathy, great job with STS Lower Body 1. I definitely used some of the options with Upper Body 1 and 2. I think that I had the bar a little too high when I did the pull ups. I will lower it a bit next time. Like Diane Sue, I used dumbbells for the shoulder presses instead of the barbell. I discovered a long time ago that dumbbells are better for me with that exercise. Outings with someone with dementia can be very challenging. It’s good that you didn’t try to convince your Mom to get the pudding.

Valerie, that’s a long surgery and recovery period that you are looking at. I hope that an appointment cancellation opens up for you.

Hello to Judy.
 
I hope I'm not over reading the situation. there are much less serious procedures that may be helpful especially considering my age. I'm not dead, but a shorter term fix might be fine. I don't likely need something that will last 20 years. a plan for someone at 30 may not be needed for a 75 yo. thats why its so important I get the imaging done so the docs have more information to work with. anyway, that's why I'm so upset about this. I can do nothing about it too.
I gave up using the barbell. we have an EZ curl bar. DH keeps it loaded with plates so it takes a long time to unload it, especially when its sitting on the tower. he immediately reloads it so I quit bothering.
 
This morning was STS Upper Body 1. I used the barbell for shoulder presses, but I also used it with the tower for chest presses and I can go heavier with that. I like doing the pull up/chin ups with the new bars. A few other things I'll tweak next time. Does anyone else find that doing STS workouts, original or 2.0, makes them hungrier than usual. My sister is having a 12 pack of pudding cups sent to my parents Monday. Hopefully she gets the flavor right. LOL

Valerie I hope that you are able to get the info you need and that a shorter surgery/recovery option is possible.

Judy I am so very green about your rain. We have a possibility for Mon/Tues, but that rain totals they are showing won't be anywhere near enough to help.

Carolyn great job with JS One Mile of Motivation and mobility 1.

Diane Sue nice job with STS 2.0 Upper Body 1. I was happy to find that it doesn't feel like a long workout even though it is. Weird how some workouts seem to drag on forever and others fly by.
 
Today I did Raw Box for your waistline, 32 minutes, heart rate 132/163, 169 calories, 1,444 steps. I used 1# shoe weights holding in my palm. I then did STS 2.0 Premix Standing Ab: metabolic core warm up + core floor. I like the way this one uses the 5 and 8 # weight plates and gliders. I had to do it in my other workout space so my dog was sort of worried over me taking over "her room". This was 25 minutes, heart rate 128/153, 123 calories, 772 steps. I finished with 2.0 mobility 2 with a couple of hip flexor stretches added on, 22 minutes, 40 calories, 284 steps. Total time spent 79 minutes, 332 calories, 2500 steps.
I got up early this morning and pulled grass out of my planter before it gets hot and the front of the house is in the full sun.

Judy, I missed your post last night. Nice work with Wednesday's Peloton Ride and 10 minutes arms and light weights. Also nice work on the peloton ride yesterday.

Carolyn, nice work today with One Mile to Motivation and 2.0 Mobility 1 this morning. I hope your shopping went well.
I think that some of those barbell moves make the move slightly different in angles. Even with curls I am not so sure that one arm is doing a bit more of the work lifting than the other and throw it off. I do not mind it so much for deadlifts though.

Valerie, I forget I have an ez-curl bar until someone mentions it. It just sits in the corner of my workout room.

Cathy, nice work with STS upper body workout 1. The first time through that workout I did one set overhead press with the bar and from then on have switched to the dumbbells I am afraid to go heavy enough to need to use the Fit Tower at this point. Most of the time when I have done rotations with heavy weights I have had more of an appetite. This time I have not noticed it though. I have been having that anyway. I look in cabinets and the refrigerator and go sit back down. End up eating a protein bar or something easy for some calories.
 
Did Stacked upper body again today, and upped several more weights and did extra reps on several moves, like 16 instead of 12. also x train abs and some extra curls and therapy stretches. we want to ride in the morning. it feels like the riding position is more comfortable for my low back than walking.
I did like the EZ curl bar but with it on the rack with plates, it has to be unloaded carefully. one plate off each side at a time so it won't flip off. Ive been happy for a long time with the dumbbells so DH can just have the bar. I cant use a straight bar, my hands wont grip in that position.
 
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