Pentagenarians & Beyond: W/B 7/16/2023

Good morning. Today I did Jane Adams Morning Energy Yoga for 18 minutes.

Judy, good for you taking a rest day.

Have a wonderful day everyone.
 
good morning. we did a 15 mile ride this morning on our usual trail for 1 hr 15 min.

yesterday I did stacked upper body along with x train abs and my therapy work. the therapy work is heavy on abs so it makes x train pretty easy but I like it.
 
Today I did 55 minutes of Peloton rides, including a 10 minute warmup, a 30 minute interval ride and 15 minutes of cool down rides. For the 30 minute ride my average heart rate was 144 and max was 159.

Carolyn-Great job with the Morning Energy Yoga.

Valerie-Great job with the 15 mile ride, stacked upper body and your therapy work.

Hi to Diane Sue & Cathy
 
This morning I did My Finished Step, STS 2 Mini Ball Abs and Lower Body Foam Rolling. Then I went to my parents. My Dad's b-day is this week and my sister is visiting them, so my brother, SIL and I went down. Just finished previewing Body Parts Back and setting it up for tomorrow morning.

Carolyn nice job with the yoga. Too bad you forgot the arugula. I agree about the parts videos. I like the variety and new moves. And Cathe does give more form pointers in these workouts. And I really love how many options are given.

Valerie great job with the stacked upper body, abs and therapy work and your ride this morning.

Judy nice job with the Peloton rides.
 
Carolyn, Speaking of arugula and farro... I like arugula a lot. I think it tastes like pepper and sesame and would use it regularly. DH doesn't like it at all and thinks it's "hot". he won't eat radicchio either. its not my favorite but adds nice color.
If any of you grow lettuce. I've had a very successful year with Little Gem. its a home grown romaine lettuce but it's so good! easy to grow and is "softer" than commercial romaine. I grow it in small planter boxes on the deck, its compact and small and perfect for container growing. plus romaine always seems to be featured in salad recalls, so I like to grow my own.
Farro is great in grain salads. I have two recipes I use regularly in summer that are based on farro. I get it from amazon. local stores don't reliably have it. I enjoy it a lot and dont like products that are "maybe they'll have it" on my shopping list.
 
This morning I got up early and did STS 2 Body Parts Back. Then I went and walked at the zoo. I do prefer using my new bars for pull ups/chin ups, but I'm never gonna be a fan. LOL Was just setting up my sheet for chest tomorrow and was surprised to see she only uses dumbbells and not a barbell. Watching a video with a 72 year old backpacker. She's whole food plant based, and I was curious to see what her meals were (mostly dehydrated) as she goes out for 1-3 months by herself. Ah her husband mails her food to the next town she'll stop in, so she gets about 4 days of food that way, and she'll eat fresh food when she's in a town. She does stop in towns and stays at hostels once a week or so, but mostly stays in her tents. Makes my needing to figure out food for a day a total picnic. LOL She's got an amazing amount of things in her backpack. So, yeah, I could not go to that level of bathroom hygiene. :eek:

Valerie I'm not a fan of arugula either. Radichio I can do in small amounts.
 
This morning I did STS 2.0 Body Parts Back. My time was 48 minutes with 154 calories burned. My average heart rate was 106 and maximum heart rate was 134.

Judy, great job with 55 minutes of Peloton rides.

Valerie, nice job with your usual 15 mile rile, Stacked Sets Upper Body, XTrain Abs, and therapy exercises. I love the peppery taste of arugula paired with peaches or strawberries in a salad. And farro is one of my favorite grains. My salad is good, even without the arugula. It has mint and basil which are essential to the great taste. It’s called “Charlie Bird’s Farro Salad” and I got it from the New York Times.

Cathy, great job with your Finished Step workout, Mini Ball Abs, Lower Body foam rolling, and Body Parts Back. My husband doesn’t care for arugula either.

Waving hello to Diane Sue. Have a wonderful day everyone.
 
Yesterday was a family day and we met at my granddaughter's new home. The family was helping paint and they are replacing old flooring with new. They house is not real old, they just wanted nicer flooring and their own colors. I did not stay long as we had my two grandchildren with us. I provided the enchiladas.
Today I did STS 2.0 body part back with interruptions. The workout took me 49 minutes since I paused when I had to stop. I burner 89 calories. I followed with STS 2 Upper Foam rolling 19 minutes, 27 calories.
I had started the workout and discovered ants all over the windowsill. I do not know why as I recently cleaned the window and blinds and rearranged my workout space. So cleaned up and sprayed. Then package came and phone calls..... I felt calories were really low also. I won't work out tomorrow as it is my ladies group gathering. I kind of dreaded this workout as it was after I did it and the shoulders that I started having pain. So, I made adjustments again this time. No pull ups. I went back over some stuff I have printed and suggestions and things to avoid for the shoulders.
I am going to have to work around appointments while doing these workouts. I have a doctor appointment Monday and still have not heard from the pulmonologist they were supposed to send my stuff too.

STS 2 Body Parts Back
warm up light tubing: pull aparts and bow and arrow/10# dbs deadlifts and dead row, rear delt pulses

straight arm pressdown/seated rows #1 seated floor option heavy black tubing 12 reps
straight arm pressdown/seated rows #2 seated floor option heavy black tubing 12 reps
double bar inverted rows #1 used the fit tower option seated double band heavy and x heavy pull down 8 reps
single bar chin-up Fit tower 8 reps changed to the tubing option heavy and X heavy together
double bar inverted rows #2 used the fit tower option 8 reps changed to tubing tog option
single bar overhand pull up switched to tubing row option heavy because of no neck support 8 reps
kneeling 1 arm row R/L #1 20# db 10 reps
kneeling 1 arm row R/L #2 20# db 10 reps
Barbell Pull over/banded pull aparts #1 10# dumbbells/green heavy tubing 10/12 reps
Barbell Pull over/banded pull aparts #2 10# dumbbells/green tubing 10/12 reps (last time I used 15# db)
barbell Pendlay Row/shrugs #1 switched to 20# dbs rows#/10# dbs for shrugs 8/10 reps
barbell Pendlay Row/shrugs#2 20#dbs/10# dbs for shrugs 8/10 reps
barbell Pendlay Row/shrugs#3 20#dbs/10# dbs for shrugs 8/10 reps
banded close grip pulldown #1 seated using fit tower option green & black tubing 12 reps
banded close grip pulldown #2 seated using fit tower option green & black tubing 12 reps
seated T band pulls red tubing 12 reps
superman swimmers
stretch
 
Just finished STS 2 Body Parts Chest. For reasons known only to me, I did the premix with the bonus and I did it, but I'm really glad I don't do weights tomorrow because I have a feeling it would be really uncomfortable. Nick's area will be pushing their record high of 110 today! I'm quite happy that it was 60 when I woke up going to 79 here. Derek and I are headed to Fort Wayne tomorrow, but he's decided to do afternoon as they are open late. Unless a zoo is really small we are there at least 5 hours. So, I should have no problem getting in a workout before we leave at 11. My sister is spending the week at my parents and she has to work every day. Yesterday she ended up going to a Dunkin' Donuts for awhile so she could make calls in peace, but she messaged me last night and said she used points to get a hotel room to use 10-4 because Mom will not let her work. Bonus will be that the house is too warm, so she'll be able to control the temp. LOL

Diane Sue, I'm glad your day with family was good. Great job with STS 2 Body Parts Back. I long ago stopped paying attention to what it said calories burned were because it almost always seemed inaccurate.

Carolyn nice job with STS 2.0 Body Parts Back.

Hi to Valerie and Judy.
 
Today I did STS 2.0 Body Parts Chest. My time was 48 minutes with 160 calories burned. Average heart rate was 107 and maximum heart rate was 147. Then I did Standing Abs Metabolic Core Warmup for 10 minutes and 51 calories.

Diane Sue, great job with Body Parts Back and Foam Rolling Upper Body. It’s not easy to get through a workout when you have those interruptions. Not doing the pull ups was probably a good thing for you. I didn’t do the Pendlay rows since those were too hard on my back last time. I modified following Brenda with regular rows.

Cathy, great job with Body Parts Chest plus the Bonus moves. You will definitely feel that tomorrow.

Hello to Valerie and Judy.
 
we mt biked this morning at tree farm. its about 7 miles total, with a significant hill. a lot more strenuous than a road bike. 1 hr and 39 minutes. tomorrow morning early is the spine procedure. not sure how long I have to take off following that. finally will get the information we need. dont expect good news. diane sue, it feels like we're vying for the "who can have the most medical appointments" award.
i am so tired of medical sites asking to pre register on line. you do as directed and a day later the same form/ questions arrive again as if you didnt already do it. bet they hand me the same thing on paper when I arrive tomorrow.

yesterday it was some garden work and therapy work. my back is a big problem I know I need something to fix this.
Carolyn thanks for that salad link I would modify subbing spinach for the arugula. I would have to be cautious with the basil mint also. I love basil but mint less so. DH will not eat mint. I would divide it and taste test it with both. interesting cooking the grain with cider. I love grain salad bowls. Do you get the Ellie Krieger newsletter? she just ran an interesting recipe quinoa corn with a lime cilantro basil dressing. I haven't tried it yet. my DH is more agreeable to cilantro if its mixed in with other things rather than the dominant flavor. not sure if the link will work but will try. its a public post so it might. https://elliekrieger.substack.com/p...ntent=share&triggerShare=true&isFreemail=true
 
Valerie, cooking the farro in the apple cider and water with the bay leaves add the first layer of flavor for the salad. I use whatever amount of herbs that I have on hand, but not usually a cup of each. The basil and mint balance each other, but you should adjust to your taste. I use walnuts since I always have those in the freezer. I don’t get the Ellie Krieger newsletter, but I will look into it. Thanks.
 
Carolyn I dont officially get her newsletter either but this one had public recipes. I have several of her recipes that are in regular use for us. also skinny taste. I used Eating Well but they seem to have faded out lately. I'm more willing to try mint than DH. a little goes a long way for me so I would still use it cautiously. I love most nuts except macadamias. I keep them frozen so I have them handy and fresh. DH cant eat pecans so another exception. DH has much more sensitive tastes than I have. I need intense flavors while he likes things more subtle. Im used to holding back seasoning for his and adding more to mine.
 
Monday I did a 20 minute Peloton ride before work. Yesterday I did ICE To The Mat after work and this morning I did a 1 hour Peloton Power Zone ride. Later today we have an appointment with a contractor to finalize a remodeling project on our master bathroom. We will be signing the contract today but they won’t be able to start the project until early next year.

Cathy-Nice job with My Finished Step, STS 2 Mini Ball Abs, Lower Body Foam Rolling, STS 2 Body Parts Back and Body Parts Chest.

Valerie-Nice job with your bike ride. I hope your spinal procedure goes well today. Will be thinking of you and wishing you the best. I agree about pre-registering for medical appointments. It seems like a never ending process and most of the time you end up having to answer the same questions when you arrive for the appointment.

Carolyn-Nice job with STS 2.0 Body Parts Back and Chest and Standing Abs Metabolic Core Warmup. That one is becoming a favorite of mine.

Diane Sue-Nice job with STS Body Parts Back and Upper Foam Rolling. I tend to get a lot of interruptions when I workout too. Deliveries, cats trying to “help” me and other miscellaneous distractions. I love working out at home but the one thing I like about going to a gym is not having so many interruptions and distractions.
 
This morning I did 30 Minute Fat Blaster, 30 minutes, 215 calories, average heart rate 134 and maximum heart rate 169.

Judy, great job with the Peloton rides and ICE To The Mat.

Valerie, I hope that your procedure is going well and gives the needed information.

Have a nice day everyone.
 
All done and home. the pre register forms did not reappear when I got there, just had to sign minor things. better than expected. all the prep took a while. the procedure was very unpleasant. not for very long but it stung and burned like the devil. wow, I really don't want to do that again. results were back by the time we got home. Our reading is "not as bad as expected" Minutes ago (most likely) surgeon's office called with an opening tomorrow because of a cancellation . I grabbed it. finally forward motion. I was expecting to wait another 10 days. Im' not doing exercise for at least another day.
 
Long day. I got up and did P30 Low Impact Hiit and then after breakfast I did STS 2 Standing Abs Core Plus Floor. I love the workout, but it would have been far more comfortable if every area of my pecs wasn't extrememely unhappy. LOL Then I did Mobility 2. Upper pecs are especially sore. We went to Fort Wayne Zoo this afternoon and in some areas they have a wood rail fence and the top rail is just the right height for me to use as a really hard foam roller. :D Shopping tomorrow so hopefully by Friday when I do Triceps they will have calmed down.

Carolyn great job with STS 2.0 Body Parts Chest, Standing Abs metabolic Core Warmup and 30 Minute Fat Blaster.

Valerie sorry to hear the procedure was so painful. I hope your appointment goes well tomorrow. Glad you were able to get in a good mountain bike ride yesterday.

Judy nice job with the Peloton rides and ICE To The Mat.
 
Today I did STS 2.0 Body Parts Chest with pretty much the same weights, 37 minutes, 66 calories, heart rate 89/109. I followed this with STS 2 Active Recovery 13 minutes, heart rate 78/93, 22 calories. I decided to do abs so did Standing Abs Metabolic Core Warm Up 10 minutes, heart rate 117/133, 47 calories and Mini Ball Abs, 11 minutes, heart rate 86/102, 26 calories.. Total time 71 minutes, 161 calories.

STS 2.0 Chest
warm up uses 10,12,15# dumbbells bench press and push ups (I used 8, 10,12#)
Flat Bench Press #1 15# dbs 10 reps
Flat Bench Press #2 15# dbs 10 reps
Flat Bench Press #3 15# dbs 10 reps(down 3 up 1)
Flat Chest Fly #1 10# dbs 10 reps dropped 2#
Flat Chest Fly #2 10# dbs 10
Flat Chest Fly Pinkie In 10# dbs 10 reps
Incline bench press 12# dbs
Incline close grip bench press 12# dbs 10 reps
Incline unilateral chest fly 10# dbs 6 reps alternating
banded low/high chest fly light red tubing 10 rep using the 40# dumbbell anchor with the tubing option
Banded mid chest fly tubing red light 12 reps used the dumbbell anchor with tubing option again.
Push ups 10 reps used the fabric loop band around arms option skipped the band this time.

Cathy, great job on Body Parts Chest yesterday with the bonus. I looked at the bonus and there is no way I was ready for more. I am sore this evening. I felt great before I started though since I had a rest day before the chest. I looked at the upcoming biceps bonuses and I think I could do the bonuses with that one and maybe the Leg Body Part bonus. The lower body bonus does not look pleasant though. I am having a hard enough time with back shoulders and chest so I think I will forego the bonuses unless I just want to use them later on. As far as calories burned, I am not worried other than when I hardly burn anything it seems like I must be sitting on my backside doing nothing. I would probably get a similar reading. I track my calories and if I still have extra calories left, I try to add a snack to bring it it up to where is should be so I do not lose more weight.

Carolyn, nice work with Body Part Chest and the Standing Abs Metabolic warm up. I chose the same today. I will do Biceps tomorrow hopefully adding a bit of cardio. I was glad to see Cathe doing the lateral raises in the scapular plain a little more to the front. That is what they had me do in PT and this paper says bent over or prone lateral raises is okay but lateral deltoid raises standing can cause impinging and a wearing effect on the rotator cuff. I tried a change on bench press as it suggested it is safer to do bench press with palms facing you. If they mean facing my face that is uncomfortable to me. I do not feel it as much in my shoulders though.
I think using the tubing options for back was much better than the pull up type moves. I was not in so much pain this time. Nice work with 30 minute fat blaster this morning.

Valerie, I kind of like it when I can fill out the paperwork online as long as I don't get there and have to fill out a bunch more paperwork. Every arthritis appointment requires me filling out several pages of stuff when I go in. I got my appointment for the pulmonologist when I was with my ladies' group. They set it for August 10th. They just told me to log into my account and I could see which doctor the appointment was with and the info. I did not see anything yet about paperwork. Since it is through My Chart I thought there might be as it pulled up my shoulder surgery stuff. The only thing I got was to update my phone and address which is still the same. That means next month I go to the Arthritis doctor and the pulmonologist. We have a vacation trip for a few days for my birthday next month as well. That is why I am getting my toe taken care of Monday, so I am not limping all over. It is not serious, just an ingrown nail that has given me fits. It doesn't help that I keep thumping. I figure those appointments are going to lead to more.
I am glad they had a cancelation, and you can get in sooner and get things moving forward.

Judy, nice work on the Peloton ride Monday, Ice to the Mat yesterday, and today the Peloton Power Zone Ride. I bet you are looking forward to the bath remodel. To bad you have to wait awhile though.
 
diane sue thats what drives me crazy. you get pre register forms online, fill them out and return, and 2 days later the exact same request is in your inbox. there's one office that then does it several times, and when you get there the receptionist says just ignore it! Im fine with filling it out online but the system doesnt seem to acknowledge that its been done. I've been to so many places so often that everything is current. still feeling tired and gimpy today so no workout. maybe stretches later if I feel ok.
 
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