Pentagenarians & Beyond: W/B 7/30/2023

saw our pronghorn family again this morning. we were waiting for our neighbor to drive over to leave on a hike with us and again, saw the pronghorns in the ditch our driveway runs through. this is a huge ditch carved out by glaciers long ago that runs for miles. hidden from houses and the road so animals tend to use it to travel through the valley. there are a lot of these huge interconnected ditches. anyway, its a male and female and two youngsters, pronghorns. often have twins. they worked their way around our driveway and finally went back the way they came. our neighbor got tied up with something and it started misting so we decided to do a ride instead. we can ride right from our garage. road is gravel and goes to a lake a mile or two away. not well graded and several cattle guards on the way. I used to be nervous about riding over those but they arent hard as long as you stay perpendicular to the slats. rode for an hour when it started to rain more seriously, so that will do for today. our driveway is the biggest challenge. it is very steep. it starts high, drops down to a low point in the ditch and then crosses to the other side and climbs back up. its about 1/4 of a mile, so when I say a "big" ditch , it is. I can ride it one direction, but its too steep for me to ride it leaving . I get about 3/4 of the way and then walk. the thing with bikes is if you walk and push the bike, it's probably almost as much exertion as riding. if the hill is too steep, you slow down and fall best to get off before that. we got to watch the antelope for half an hour. they are very cautious and can hear even small noises from inside our house. apparently they live in the neighborhood. we have seen them on our driveway several times now. never thought we could be so lucky. we have the first pronghorns staying in this valley, but they are hanging out near our house besides. this is a very big valley.
 
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Got up early enough to do Boxing Hiit Express this morning before I shopped. I haven't managed to get cardio in on several of the scheduled days so was glad I could manage it today.

Valerie glad you got in a nice long ride yesterday. There are definitely places in Michigan I wouldn't go in the summer as they are way to popular. So cool that the pronghorn family is continue to be around. Sorry your ride today was shortened by the rain.

Diane Sue great job with Coffey Fit Raw Kickboxing and the boxing workouts.
 
This morning I did Body Parts Biceps, timesaver with no repeats. My time was 41 minutes with 140 calories burned. Average heart rate was 111 and maximum heart rate was 149. I had a couple of interruptions that added to my time. I went to the grocery store after my workout to pick up a few items. My daughter is coming this weekend and I need to make the nourishing vegetable broth that she needs. It helps with the side effects from chemo and from her new medication.

Diane Sue, great job with Raw kickboxing, Raw Box for your Waistline, and Mobility 2. I like to review the exercises before I start a workout too.

Valerie, it’s great that the pronghorns are still around. It sounds like a special treat to be able to see them.

Cathy, great job fitting in Boxing HiiT Express this morning before shopping.

Hello to Judy.

Have a wonderful day everyone.
 
Today I did STS 2 Mish Mosh #2 Body Parts Triceps and Chest. It took me 52 minutes and actual time is 41 minutes, 109 calories, heart rate 83/109. I followed it with CDorner latest mobility workout quitting early with the relax feet up the wall, 28 minutes, 59 calories, heart rate 73/93. Total time was 80 minutes, 168 calories. I chose this mish mosh as there is not a lot of overhead triceps other than warm up and banded. Also no dips although I can handle them, just without a lot of extra weight load. Now I have to work on how to do the legs and shoulders. There are so many overhead presses in the shoulder workout and I need to find other moves to use. I printed up the workout and saved it so next time I am not having to get a list together of the moves in the right order.

Body Parts Mish Mosh 2 Triceps and Chest
warm up using 5 and 8 lb
lying overhead triceps extension#1 barbell 25# 10 reps
lying overhead triceps extension#2 30# barbell 10 reps (upped the weight)
lying triceps extension #3 30# barbell 10 reps
incline bench press#1 15# dbs 15# dbs 10 reps
incline bench press close grip 15# dbs 10 reps
incline unilateral bench press15# dbs 8 reps alternating
kneeling single arm kickback #1 10# db
kneeling single arm kickback #2 10# db
incline chest fly#1 10# dbs 8 reps (I do not go below chest height as that is what the protocol says for shoulders)
Incline chest fly #2 10# dbs 6 reps (these have pauses)
incline unilateral chesst fly 10# dbs 6 reps
banded standing overhead extensions blue medium tubing 12 reps ( used the 40 pound db anchor_
banded overhead extensions blue medium tubing 12 reps
banded low high chest fly red light tubing 40# db anchor
banded mid chest fly blue medium tubing (used the bowflex weight stand as an anchor)
banded triceps press down #1 green heavy tubing and fit tower 12 reps
banded triceps reverse grip press down #2 green heavy and tower 12 reps
push ups
abbreviated stretc
 
Carolyn, nice work doing Body Parts Timesaver Biceps. It seems I get interruptions a lot of the time when working out. I guess it is my timing being when packages and workers want to come around. That is nice that you will have your daughter there for a visit. I am sure she will appreciate the vegetable broth that you make.

Cathy, I am glad that you were able to get in a cardio workout. I am hoping I do not have to miss many workouts next week. I have a doctor appointment and my lady's group.

Valerie, that is fascinating that you have the pronghorns right by your house and get to watch them and antelope from there. At least you got some riding in before the rain sent you home.
 
This morning was STS 2 Body Parts Biceps with the bonus. Followed that with Mobility 2. I will freely admit to dawdling though I did finally get started. Biceps are my least favorite area to work.

Carolyn great job with Body Parts Biceps, timesaver with no repeats. I'm sure you're really looking forward to seeing your daughter this weekend.

Diane Sue nice job with STS 2 Mish Mosh #2 Body Parts Triceps and Chest and Mobility workout. Derek and I are doing zoos Monday and Tuesday next week, so I'll need to get up early enough to do the workout. Easier Monday than Tuesday depending on what time he wants to get there and we are driving to South Bend that day.

Judy I hope Chris is continuing to improve.

Hi to Valerie.
 
This morning I did a 45 minute Peloton ride, my first cardio workout since last Friday morning. I felt it too, it was definitely more challenging than usual. I managed to do a few short Peloton strength workouts earlier in the week but nothing else. I really need to get back into STS 2 mode.
Chris is doing much better. Tuesday & Wednesday were rough and he was on strong pain meds. Yesterday he started feeling better and went off those strong pain meds. He had a follow up visit with our primary care doctor yesterday and his recovery is going well. He is moving around a lot better and has started eating more. He was on IV antibiotics in the hospital and had 2 days of oral antibiotics at home. They really messed up his system and his appetite. He's going to be taking some probiotics for a while to get his digestive tract back in order.

Carolyn-Great job with Body Parts Biceps, timesaver with no repeats. That's good that your daughter is coming to visit. I'm sure she will really appreciate the vegetable broth.

Cathy-Great job with STS 2 Body Parts Biceps with the bonus and Mobility 2. I prefer working triceps over biceps.

Diane Sue-Great job with STS 2 Mish Mosh #2 Body Parts Triceps and Chest and the CDorner Mobility workout.

Valerie-Great job with the ride. That's so nice that you can see the Pronghorns. They would be so interesting to watch.
 
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This morning I did Body Parts Triceps. My time was 39 minutes with 132 calories burned, average heart rate 108 and maximum heart rate 150.

Diane Sue, great job with Mish Mosh Body Parts Triceps and Chest and the CDorner Mobility.

Cathy, great job with Body Parts Biceps w/bonus. Biceps are also my least favorite body part to work.

Judy, great job with the 45 minute Peloton ride. I’m glad that Chris is getting better.

Waving hello to Valerie.
 
Today I did STS 2 body parts mish mosh #2 shoulders and triceps + parts legs bonus, 75 minutes. ( I am not so sure why it was so long. I did have to stop for a little while and go back in the middle of it, but did pause. I made changes for some shoulder work and there were adjusments. Xakories burned was 159, heart rate 91/130 heart rate. I finished with Raw stretch finisher and the beginning part of her lates stretch, 14 minutes, 20 calories. Total time was 89 minutes, calories, 179.

Mish Mosh Parts #2 body parts shoulders and legs
warm up
instead of standing overhead press #1 I did face pulls with blue medium tubing and door anchor
same move for #2
instead of standing overhead press # 3 I did seated Y's with 8# dbs
squats with loop#2 25# dbs 10 reps
squats with loop#3 25# dbs 10 reps
squats # 4 heels elevated no loop 25# dbs
Static Lunge R/L #1 20# dbs
Static Lunge R/L #2 20# dbs
Incline Front raise stability ball #1 5# dbs 8 reps
Incline Front raise stability ball #12 5# dbs 8 reps
seated iso hold w/ overhead press #1 3/8 # db 8 reps
seated iso hold w/ overhead press #2 3/8 # db 8 reps
deadlift #1 20# dbs
deadlift #2 20# dbs
close grip sumo squat 40# db 1 1/2 ct 8 reps
seated lateral raise 8#1# dbs 8 reps
seated lateral raise 8#1# dbs 8 reps
seated lateral raise #3 with iso hold 5# dbs 12 reps
rear delt fly/hip hugger superset #1 5#db/12# dbs for hip hugger 8 reps
rear delt fly/hip hugger superset #2 5#db/12# dbs for hip hugger 8 reps
calves in a box 15# dbs 16 reps x 4 X/ 8 reps/4
bonus legs hamstring Hip hinges R/L 15# db step topper 12 reps
firewalker ladder using the medium greem firewalker loop
pizza press with medium fabric loop band
abbreviated stretch
 
This morning I did STS 2 Body Parts Triceps with bonus and a blended core workout using the 10 lb weight plate and no equipment (ie the planks) that was 12 minutes. Today is the neighbors annual pool party, and birthday party for one of the guys. Derek and I will be making an, as brief as I can make it, appearance. Not a single person from our household is a party person. Live band starts at 7:30 and even when they are done the music will stay on loud till the middle of the night. So windows closed, fan nearby on high if I've any chance of sleeping.

Judy great job getting the Peloton ride in, I'm sure it felt good to do it even if it was challenging. Glad to hear that Chris is doing better. Hopefully his healing continues at a good pace. Yeah I'll take triceps over biceps any day.

Carolyn nice job with Body Parts Triceps.

Diane Sue great job with STS 2 body parts mish mosh #2 and stretch.

Hi to Valerie.

Neighbors trapped another skunk. Someday I hope they give up trying to trap the raccoons because at least a couple times a year they get a skunk. Between them they have so many skills, but apparently the ability to deal with a trapped skunk is beyond them. :rolleyes: I'm the official mover of skunks. However, it's an early morning or late evening activity. I did throw a blanket over it so it's ready to move in the morning. Won't be doing it tonight because of the party. Sigh
 
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Today I did CDorner 80's step 31 minutes, heart rate 111/134, 119 calories, 2,094 steps. I then did the first 22 minutes of CDorner Cardio Kickbox, 131 calories, heart rate 143/170(loosened my watch one hole), 2000 steps. I finished with STS 2 Mat Yoga 23 minutes, 36 calories. Total time was 76 minutes, 286 calories, 4094 steps. I was reading up on why my Garmin kept telling me my Sp02 was in the 80s. It said that it needed to be tight enough so light did not escape so I tightened my watch band which was the last hole in it. I keep forgetting to loosen it and my readings for heart rate are lower when it is tight. I had it tight during the step workout.

Cathy, nice work today getting in STS 2 Body Parts Triceps and blended core workout. I have done that with the core workouts. I think you probably have more of an understanding of animals and behaviors than the average person. Enjoy the party as much as you can.
 
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