Pentagenarians & Beyond: W/B 8/20/2023

This morning I did Step Sync, combos 1 and 2, for 33 minutes and 198 calories burned. My average heart rate was 121 and maximum heart rate was 141.

I hope that everyone is doing well and having a good day.
 
This morning I did the Finished Step workout I put together.

Diane Sue great job with STS 2 Body Parts Triceps and Chest mish mosh #2, Active Recovery and the neck stretch.

Just realized I never actually pushed the button to post that! LOL

Today I just went and walked at the zoo, as I was leaving early to follow Derek to Discount Tire. He has two new tires and is somewhere up in the UP right now.

Carolyn great job with the yoga and Step Sync.
 
This morning I did 55 minutes of Peloton Rides and Muscle Meltdowns Triceps & Shoulders, with light weights. My back and shoulders feel better, but I'm going to stay with lighter weight at least for this week.

Carolyn-Great job with Jane Adams Gentle Yoga and Step Sync, combos 1 and 2.

Cathy-Great job with your Finished Step workout.

Diane Sue-Great job with STS 2 Body Parts Triceps and Chest mish mosh #2, Active Recovery and the stretch.

Hi to Valerie
 
Today I did CDorner Step & Boxing Cardio Intervals (alternates boxing 3 min and step 3 min), 41 minutes, 216 calories. heart rate 135/155, 3,800 steps. She uses rock music in this one. It is one from her old setting. Afterward I did some foam rolling. I was tired from coughing and achy so was not feeling weights today. I am hoping to do STS 2 Lower Body and Upper body this week.

Carolyn, nice work on Jane Adams yoga yesterday and Step Sync today.

Cathy, good job on getting in your mixed step you put together and the walk at the zoo.

Judy, nice work on the Peloton Rides and Muscle Meltdowns triceps and shoulders. Good idea to use light weights till things feel better.

Hi to Valerie. Hope you had a good day.
 
This morning I did STS 2 Standing Abs Core Plus Floor and Mobility 2.

Diane Sue great job with Step & Boxing Cardio Intervals and foam rolling. Sorry to hear you weren't feeling well. Hopefully you are better today.

Judy nice job with Peloton Rides and Muscle Meltdowns Triceps & Shoulders.

Hi to Valerie and Carolyn.
 
we had family here on a visit over the weekend. all went well with them but its exhausting. I did a lot of cooking, ended up in the master br with Dh which doesnt work well. I hate the bed. its too warm. he is thinking about replacing it but hasn't happened yet. it's a pillowtop and holds heat like crazy. its a big reason why I started sleeping in the guest room to begin with. worse because I picked it out! its comfortable otherwise, but after a few hours its too warm. back is worse. I have my last appt this week on friday unless something opens up sooner, and another related appt today. I am burned out and just tired of always aching like this. I cant do much except so far I can still ride. still do a little PT but its not helping anymore if it ever did. no question I need this surgical correction and ASAP. Im also having issues with both shoulders so not able to resort to upper body workouts. its like I clicked over into problems in the last year. shoulders arent 'bad" but some weird clicking that settles down if I dont exercise too much. so not expecting answers here but i am not happy with the course i'm on right now.
 
My husband had a medical appointment this morning, so no workout for me. It wasn’t bad as far as these things go, but it always takes a lot of time out of the day.

Cathy, great job with your finished step workout, STS Standing Abs Core plus Floor, and Mobility 2.

Judy, great job with 55 minutes of Peloton rides and Muscle Meltdown Triceps and Shoulders.

Diane Sue, nice job with CDorner Step and Boxing Combo, and Foam Rolling.

Valerie, it’s wonderful that you had family visiting this weekend. I’m sorry that you are having so much pain.

Have a good day everyone.
 
Today was a rest day for me. I had a 6 hour shift at Home Depot then I did some cooking for the week when I got home. My allergies have been bad this week.

Diane Sue-Nice job with CDorner Step & Boxing Cardio Intervals and foam rolling. I hope you feel better today.

Cathy-Nice job with STS 2 Standing Abs Core Plus Floor and Mobility 2.

Valerie-I'm sorry you are having so much pain. I hope you can get your surgery ASAP.

Hi to Carolyn
 
did our regular road ride this afternoon after a medical appt this morning. 15 miles 75 minutes. so glad I can still ride. finally we should get some rain tonight. not a lot, but anything is welcome. but then clearing tomorrow and warming up. I am so sick of summer.
 
Today I did STS 2.0 Lower Body #1 no more than 2 sets premix, 49 minutes, 118 calories. I also did the lower body foam roller spending a bit more time on the moves. Interruptions through the weights. On a positive, they changed my bronchoscopy to Monday the 18th and my daughter will be able to get me there. Not much sleep lately and lots of coughing. I ended up taking a short nap so I could get things done this evening.

STS 2.0 Lower Body #1
warm up is squats with 10,12,15# dumbbells (wish the workout cards were specific as to dumbbell or dumbbells)
Squats #1 25# dbs 10 reps
Squats #2 25# dbs 10 reps
Deadlift #1 55# barbell 8 reps
Deadlift #2 55# barbell 8 reps
alternating dumbbell rear lunge 20# dbs 8 reps
Rear lunge #1 R/L 20# dbs 10 reps
Static Lunge 20# dbs 8 reps
Close Grip Squat 1 1/2 45# db 6 reps
Close Grip Squat 1 1/2 45# db 6 reps
side lunge R/L 20# db 8 reps
side lunge R/L 20# db 8 reps
barbell hip thrust (used 30# db and did it on the floor)
barbell hip thrust 30# db
barbell calf raises 20# dbs
barbell calf raises heels elevated 20# dbs
stability ball hamstring roll ins 24 reps followed by 12 reps
straight leg quad lift R/L stability ball #1 15 reps
straight leg quad lift R/L stability ball #1 15 reps
stretch

Cathy, nice work on Standing abs core plus floor and mobility 2 today.

Carolyn, it seems like medical appointments always take up too much extra time.

Valerie, I am sorry you are going through all of this. I hope things get better for you so that you can do what you would like to do. Nice work on the ride today. Nice that you got to visit with family. I am the opposite. I love summer and dread freezing weather.

Judy, the pollen counts have been pretty high. That is nice that you got meals prepped for the week.
 
Diane Sue-The pollen count is high here too, with ragweed being the worst one for me. I've been doing more meal prep since Chris's surgery. He lost 10 lbs that week and doesn't want to lose anymore.
Nice job with STS 2.0 Lower Body #1 and foam rolling. I prefer summer over winter also.

Valerie-Great job with the road ride.

Good morning to Cathy & Carolyn.
 
when our garden is producing a lot it sets up what's for dinner. we still get broccoli, zukes, cukes, tomatoes and corn. we indulge when home grown things are at their peak. not tired of it yet. got a little rain last night but not enough to help. the ground is incredibly dry. usually when it rains it's very light so we dont get the run off /flooding problems so many places got from Hilary when hard rain falls on very dry ground.

judy that is so funny. if I ate nothing but drank water for 3 weeks I would not lose 10 lbs. men are so different. I cant imagine not having to monitor every meal.
I like spring and fall, and am ok with winter. summer is nice to start but by mid august I am so done. it doesn't even get that hot here. cloudy today and rained a little. so nice for a change.
 
This morning I did KCM’s Cardio Quick Fix, workout one, for 26 minutes and 200 calories burned. My average heart rate was 128 and maximum heart rate was 150.

Judy, good for you taking a rest day. Cooking for more than one meal at a time is a regular part of my weekly routine. It saves time, but it also makes for a less stressful meal preparation experience on busy days.

Valerie, I’m glad that you were able to ride in the afternoon. That would never happen here with the heat!

Diane Sue, great job with Lower Body 1 express, two sets, and lower body foam rolling. That’s great that your appointment was finally scheduled at a time that works better for you.

Hello to Cathy.
 
Today I did STS 2.0 Upper Body 1 Express #1 2 sets max which took me 58 minutes when the full workout is 57 minutes. These do shave off a little time for the moves that are 3 sets. I burned 124 calories and heart rate was 88/123. I finished with STS 2 Mat Yoga, 22 minutes, heart rate 79/101, 35 calories. Total time was 80 minutes, 159 calories. I will do cardio and a stretch tomorrow and maybe some abs. I need to get things packed to leave on my birthday trip Friday morning. My grandson is coming to pick up Gertie tomorrow.

Judy, I need to do meal prep. Although it would be for me only. I make up extra items for my husband though to make meals easier over the week. I am trying to gain back some weight myself. I gained 1 and 1/2 pounds. If the food was prepared, I would probably eat more.
Ragweed is the worst for me too. I did not notice much when it was just grass.

Valerie, it seems the hard clay that we have here when it is dry is hard to get enough water to the roots of plants. Right now, we could use some rain.

Carolyn, nice work on Kelly's Cardio Quick Fix.
 
Today I did P30 Perfect Pump Upper Body and the Extended Stretch for 52 minutes and 203 calories burned. My average heart rate was 119 and maximum heart rate was 159.

Diane Sue, great job with STS 2 Upper Body 1 express and Mat Yoga. How exciting to be going away for a birthday trip.

Hello to Valerie, Judy, and Cathy. Have a wonderful day everyone.
 
yesterday did therapy and x train core workout, and started doing curls with resistance bands. that went OK. today we mt biked for an hour and 45 min. haven't done that for a while. the dirt is so dry I felt a little uneasy because traction is not very good when its bone dry. lots of dust and very easy to skid. I'm going to try adding in upper body exercises slowly to see if I can pinpoint if there is something that bothers me. shoulders are better but I'm afraid to worsen things if I overdo. I dont want to do nothing either. so caution. last surgery consult is tomorrow. then I decide what to do next with my back.

the dirt here is incredibly dry but usually our rain is gentle and slowly wets things so we don't get the flooding and mud slides many areas get. next week looks wetter which is very good news.

watched two series on the Sackler family and how their arrogance and aggressive marketing of oxycontin caused so much widespread addiction and misery. both are good. Dopesick is one, Painkiller is the other. I think one is on Hulu and the other Netflix. I think Dopesick was better but both are good watches.

also read an interesting article in the NYT about sound tracks in series and movies. turns out using subtitles is not an anomaly anymore. widespread complaints about bad sound. dialogue is unintelligible and background music too loud, and the process of compressing it for the small screen makes it even worse. the current oppenheimer movie is criticized for this especially. we seldom go to theaters because I cant stand the volume of the sound overall. apparently older series and movies are still easy to understand on the same TV/speakers you normally use, but new ones are the problem. everyone thinks its their ears but its the way the sound mixing is done these days plus actors who don't speak clearly.

DH complains about when characters' phones are shown receiving texts and you are given a split second to read what is said. the screen shot doesnt have to last 10 seconds but so many are so fast that if you blink you miss it. usually you cant read the whole thing but at least know who its from and about what.
 
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Apparently, I took those few days of no weights extra seriously. Yesterday I had planned to do a hiit workout and a stretch, but the neighbor came over to check out our blocked gutter and we ended up chatting for over an hour. Since DH was away at a work event, I had a list of cleaning things I really wanted to do, so skipped the workout and then today I shopped. Tomorrow I start the STS 2 10 week rotation with Giant Sets. Been hot the last few days. First time all summer we've had the air on overnight. Though it hasn't gotten as hot today as predicted.

Valerie I'm sorry you've been in so much pain, and hopefully you can get the procedure done soon. It's great that you've been able to keep riding and yesterday therapy and x train core workout.

Diane Sue great job with STS 2.0 Lower Body #1, STS 2.0 Upper Body 1 Express #1 2 sets max and Mat Yoga.

Carolyn nice job with KCM’s Cardio Quick Fix, and P30 Perfect Pump Upper Body and the Extended Stretch.

Hi Judy.
 
Today was Giant Sets Total Body. Apparently, this is a jinxed workout for me. I was supposed to do it three times in the last rotation. First time I did it all, second time, I managed the first round, but lack of sleep took me out, and the third time I didn't even attempt it because of no sleep. This time, I did it, but it's REALLY humid here, we don't get a lot of high humidity so we aren't acclimated. I did it all, but I backed off the weights on the last round. After today we'll be in the 70's for the next two weeks! We had storms last night. Woke up to a 911 text saying the county had declared a local state of disaster. My brother had messaged he lost power before 10 last night. We are about a mile south of the mess. Never lost power, though our internet was out for a short time at some point. A lot of people are out and most of them are still to be determined as to cause. Biggest population areas will get focused on first and there are some cities out.
 
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