<p>Need to find another more “legit” 5k to run, but signed up for a fun 5k this morning to happen in August - it’s a Dance Dash 5K - every mile you stop and learn a new dance move then at the end there will be a flash mob dance! I had been thinking about doing it even though we have a family event that afternoon - but the event showed up as a local Groupon today - so only $17 for entry and t-shirt - why the heck not!!??</p>
<p>Last week, I hurt my shoulder doing kettle bell clean and presses. I could barely lift my arm for an entire day; only thing that helped was 4 Advil. I did walk–which was good. Also, participated in a 5K run/walk (more runners than walkers–about 300 people total) and I wasn’t last. In fact, there were runners who came in after I did. Haven’t had a chance to try the Two Sizes DVD program yet. </p>
<p>Getting my vacation place ready to rent for four weeks (we’ve been renting to the same family for three years–works out well because it pays our expenses, i.e., taxes, utilities, insurance, etc.) Don’t know how much I’ll get to workout, but I definitely won’t be suffering from “sitting” disease. I’m doing stuff I’d never do for myself, e.g., cleaning the linen closet, organizing hangers in the clothes closet, organizing dishes and wine glasses, etc.</p>
<p>Ouch, Bromfield! Don’t let that shoulder do more work during the cleaning than it can handle!</p>
<p>Welcome, HappyDaddy! The more, the merrier. :)</p>
<p>1.16 miles, pullups and dips yesterday.</p>
<p>A few days ago I started trying to do an unassisted pullup. I’ve been making decent progress on the assisted pullup so I put in a lot of strength to get the initial acceleration up and felt a twinge in the left shoulder and immediately stopped.</p>
<p>I didn’t damage anything as I was able to do the assisted ones later that evening - but it was a little scary. That feeling when you’re sure you injured something and worried about how bad it will be. I think that I could make progress faster if I did them twice a day but I’m in no hurry.</p>
<p>I think that one could get by with fitness running a little, doing pushups, pullups and dips. Those four things work a lot of muscles.</p>
<p>I like working the general gizzard vicinity a little more. In addition to the central core area, inner and outer thighs, hams, and rump roast (or maybe that’s round or hind shank, not really sure), too.</p>
<p>3 mi treadmill run</p>
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<p>How much counterweight have you been using on the assisted pullups? Presuming that you have been decreasing the counterweight over time, unassisted pullups would be possible as the counterweight approaches zero.</p>
<p>I’m using 80 pounds of assist so it’s quite a big jump.</p>
<p>Inspiration:</p>
<p>[Bodybuilding’s</a> New Breed: Tanned, Toned, and Over 50](<a href=“Bodybuilding's New Breed: Tanned, Toned, and Over 50”>Bodybuilding's New Breed: Tanned, Toned, and Over 50)</p>
<p>Woah, notrichenough. I’m the blonde, LOL (not!). </p>
<p>Bromfield, I hope your shoulder is better. Those injuries hurt like something else.</p>
<p>We continue the gym days, S2 and I. Today I did 2 miles worth of run/walk intervals, and enough more walking and jogging to get to 45 minutes. I was trying to keep my heart rate in an elevated zone.</p>
<p>I’m fine with my husband not looking like someone forgot to take him out of the toaster oven. 
If that’s your natural shade, great. Otherwise, wow, how many coats does that take, lol?</p>
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</p>
<p>Yes, that is likely too big a jump.</p>
<p>Suppose you weigh 150 pounds, and you are doing 10 reps with 80 pounds of assist, so you are doing 10 reps of 70 pounds, with your target of 1 rep of 150 pounds (one unassisted pullup).</p>
<p>[Predicting</a> One-rep Max](<a href=“http://www.exrx.net/Calculators/OneRepMax.html]Predicting”>http://www.exrx.net/Calculators/OneRepMax.html) suggests that your one-rep max is about 93 pounds (so 57 pounds of counterweight against 150 pound body weight).</p>
<p>Hiking today. 89 degrees and muggy at the parking lot, which is just insanely hot for Franconia Notch. I did the Lonesome Lake Loop that I did last summer – 6.3 mile loop with about 1300 feet of elevation gain. Mostly a deeply wooded stream/waterfall hike, with a stop at Lonesome Lake – the lake I snowshoed across last winter. </p>
<p>[Lonesome</a> Lake Loop Youtube](<a href=“- YouTube”>- YouTube)</p>
<p>Boy, was I missing those 30 degree temperatures today. I was drenched (from “glistening” in the heat). Did the loop over an hour faster than last summer, thanks in part to actually staying on the trail today!</p>
<p>I actually passed people. I found out conclusively that I can hike faster than any family with two or more pre-school kids! I’ll take my little victories any way I can get 'em…</p>
<p>BC:</p>
<p>When I tried to work on chin ups every day, I just end up sore. I had to back the truck up and just do them every other day. I was doing them with bands, so it’s hard to say how much assist I was down to before I could do 1 unassisted. Probably somewhere around 30 lbs of assist.</p>
<p>I generally don’t get sore from pullups but that’s because I’m not trying super-hard and super-fast. Mainly because I’m worried about injury. I have injured my arm before doing pullups before.</p>
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<p>Go iDad! Enjoyed the YouTube. :)</p>
<p>
I wasn’t looking at the tans so much. :D</p>
<p>
Where did you pick it up? The description I found said 4.6 miles:</p>
<p>[Lonesome</a> Lake Trail - New Hampshire Trails | AllTrails.com](<a href=“http://alltrails.com/trail/us/new-hampshire/lonesome-lake-trail]Lonesome”>http://alltrails.com/trail/us/new-hampshire/lonesome-lake-trail)</p>
<p>The Lonesome Lake Trail out and back is the hike I did in the snow. It’s actually more like 3.5 miles if you make a bee line across the lake on snowshoes!</p>
<p>The [loop</a> I did today](<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Lonesome%20Lake%20Loop/LonesomeLakeLoop_zpsb512febc.jpg]loop”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Lonesome%20Lake%20Loop/LonesomeLakeLoop_zpsb512febc.jpg) incorporates that trail, from Lonesome Lake down to Lafayette Campground.</p>
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Lonesome%20Lake%20Loop/LonesomeLakeLoop_zpsb512febc.jpg]loop](http://i218.photobucket.com/albums/cc14/hwc_1000/Lonesome%20Lake%20Loop/LonesomeLakeLoop_zpsb512febc.jpg%5Dloop){kind=link}
<p>Starting at The Basin, I did:</p>
<p>Basin Cascade Trail to
Cascade Brook Trail (part of the Appalachian Trail) to
Lonesome Lake Trail to
Pemi Trail south to the start.</p>
<p>It’s about a 3 mile climb up to Lonesome Lake, then 1.5 miles down to the campground, then a flat 2 mile run along the Pemi Trail.</p>
<p>I have to do it clockwise, because there’s a bridge that got washed away at the junction of the Basin Cascade and Cascade Brook Trails. It requires a rock-hopping crossing that cannot be done if the water is high – I had to step on one submerged rock today. If I can’t get across. I want to turn back 1 mile into the hike rather than 5 miles into the hike where turning around would require climbing 2 miles BACK up to Lonesome Lake!</p>
<p>Strength:</p>
<p>3x8 each
TRX Push Ups
TRX Inverted Rows
ValSlide Reverse Lunge (8 per side)</p>
<p>2x8 each
Pec Fly
Squats on Power Plate (30 seconds each time)
ValSlide Quadraped Shoulder Flexion</p>
<p>1x8 each
KB Deadlift
KB Single Arm Swing
KB Snatch
KB Push Press</p>
<p>Each was in a circuit of that grouping…</p>
<p>Just got back from Walmart where I’ve bought a new workout program similar to P90x, Insanity, etc. This was $30. I will have to look at it closer, but I think I’ll wait until 8/1 to start it coinciding with beginning of the month…</p>
<p>Added a 3.5 mile walk this evening…</p>