Way to go Xena!!! 
Following some female strength coaches and clients and gyms on IG is helpful — seeing the variety of strong bigger female bodies.
I’m programmed to squat 130# today. It’s going to feel heavy. And to think there are mere mortals, females, my age, squatting 200#. I cannot imagine!
Enjoy the weekend everyone!
@abasket Happy September! I have never loved my birthday either. I think it might be the attention thing? Not sure.
Would love to hear key points that really pop out to you of those seven pillars of wellness @sabaray.
@abasket, this was a short and sweet 30 minute self-assessment with a talk given by a fitness coordinator for a local retirement community. I think I was the only one even close to retirement age! We got a nice handout to assist in examining different areas of our lives and think about ways we could improve. Of course, I needed no improvement (ha,ha).
On a scale of 1-5 with 1 being poor and 5 being optimal, we looked at the following areas:
Obviously there’s going to be some overlap in many of these areas. I enjoy walking with my dogs in the park. Exercise, time with Mr. Sabaray (social) and nature. It was an interesting exercise and of course the idea was that we work towards balance in our lives with suggestions for improving our scores in each area. It was a fun exercise.
@sabaray that is some really good food for thought. I can def see some plusses and minus areas for me in those seven.
Thanks for sharing @sabaray. Lots of stuff to think about.
One thing she really emphasized was not trying to do everything at once. We have a lot of new members as a result of a promotion/challenge, so they were new to exercise. Physical wellness is automatically one of their priorities. She suggested picking one other area to focus on for 6 weeks. If anyone is interested in suggestions for activities in any of the areas I’m happy to share those as well.
It was 90 degrees here today. Walked the dogs, a low HR run, trip to Whole Foods. Butter roasted King salmon for dinner, a Mark Bittman recipe.
I’m disappointed to report that during Saturday’s training session, I pulled a muscle in my lower back – well, I assume that is what happened.
Warm-ups for the squat felt normal/good. First 2 reps @ 135# felt good. Then, on the 3rd rep, in the hole, I felt the pull. I had no trouble getting up and racking the bar, but HOO BOY tight-tight-tight and sore-sore-sore.
I was not recording the lift, so I cannot comment intelligently on what may or may not have happened. I still haven’t figured out how to blast my music AND record (using an iPhone on Bluetooth for my music).
Advil and ice and careful stretching/movement have been my best friends. It’s better today, a bit, but this is most definitely an unwelcome set back.
Doesn’t the Universe know I had PLANS for this week’s training?! Not the mention the yard work that needs doing! And windows needing re-finishing.
Poop.
@Midwest67 Ya, I hear ya. If you recall, right before leaving to go out of town in late August, on a Friday, I tweaked something. HOO BOY is right. As I mentioned at the time, I’ve been fortunate to remain injury free for a very long time. Advil did wonders for me.
By the following Monday, I was lightly squatting and DL’ing again and doing bench. I delayed the Oly lifting, since those are more explosive movements. Actually, one of the more experienced and knowledgeable hands in the gym told me that it’s actually recommended to "lift yourself out of the pain. " I’m not sure about that piece of advice. :lol:
Anyways, a speedy recovery to you. I know I hate ANY “downtime” from exercising.
I spent many hours in the gym this weekend, but not all because I was exercising. I was also helping reconfigure the gym, since there’s all this new equipment, new name and a new partner. It’s going to be really nice, once they’re done. I even have my own “little” area, just for me (not really, but they were thinking of me), since I’m the only CF’er and I also need a timer/clock close by. So, now my section of the rig will be right next to the where the sleds and yoke are placed. And right across from the rowers and bikes. 
I have read the same advice. Do the movement that caused the tweak (but at body weight or bar only and slowly work up over 2 weeks or so).
Does your update mean you finally got your timer/clock?!
Amazon just delivered MY timer/clock today. I spoke with the owners last week and they just said to order it myself. And that they would cancel their clock order, since for some reason, it was significantly delayed with no end in sight.
While these power lifters take 5-10 minutes between lifts, that isn’t what CF is about at all. So I’m really one of the few, maybe the only one there, who requires a timer on my workout.
For the last few weeks I’ve been “winging it” with my phone’s timer, but I hate using my phone during my workout. Generally, I’m on “radio silence” during my workout time and I also can’t hear the alarm when I’m playing my loud “gangsta rap” music. :lol:
Yep, I’m the old guy playing “gangsta rap.” In fact, that’s the running joke at the gym now with the mid-20 somethings.
I have one of those kitchen timers with a magnet on the back that sticks to the uprights of my squat rack because I do time & log my rest between working sets.
I was so glad to get the timer. I was getting gym chalk all over my phone when I was using it for the timer.
Are you wearing headphones @sushiritto ?
No, I don’t like wearing earbuds or headphones. The gym’s members control “the house” tunes via Spotify. There are occasions where the NSFW music is off limits, but that’s mostly when the trainers are with clients or a kid’s class is being conducted.
Although I feel pretty awful and stiff and uncomfortable first thing in the morning…once I get going, it’s a little bit better each day.
I’m doing BW squats daily — nice & easy. Advil. Ice.
Today was training day, and for squats I warmed up and did 3 sets of 5 with a light weight.
I did a de-load on bench as well, but then I attempted 3 unassisted chins — which was on deck for this week. Got it!!!
Did one more set of 3 after a rest, and called it a day for the sake of healing.
The 3 chins makes me feel less discouraged about the set-back!
Got my flu shot today too.
Last week went pretty well for me. 4 camps completed, mostly self paced whiteboard workouts which were great for me. I had a rest day Saturday and Sunday I did a self designed cardio session at the gym. 10 minute warmup on the bike, then a preprogrammed 5k on the treadmill. Normally I’m not a fan of these workouts but it was a good way for me to control HR. This week has been some active dog training recovery walks. Sabapuppy has made some good friends on her training walks, including a mature Lab who didn’t make the cut to be a guide dog. She is a well trained dog and Sabapuppy is trying hard to model some good behaviors. Back to the gym tomorrow.
@sabaray sounds like you’re ramping it up a bit, which if true, sounds like you’re getting healthier. And that would be great news!
@Midwest67 Wow, 3 chinups x 2 is excellent!
During the thankfully short recovery from my back issue, my volume on bench press and pull-ups was relatively uneffected. So, those movements I just soldiered on without a problem.
My programming has been strange the past few weeks, because the CF “mothership” has decided to hold the “Open” competition this month. Typically, the “Open” competition is held in February. So, programming has been focusing on “building capacity,” which means lots of long conditioning work and not so much strength building. Although I tend to veer off script a lot anyway. :lol:
I’m loving my gym now more than ever. The new configuration is awesome. I’ve got easy quick access to rower, bike, barbells, bumper plates and the rig with a smooth pull-up bar. All right there where I need them.
Tonight should be interesting. I have rope climbs programmed and the rope climb, which hasn’t be moved, is presently in between the two new bench press areas. Should make climbing down more adventureous.
Thanks @sushiritto, I feel pretty good. Workouts are definitely lower intensity and running substantially slower but that’s okay. HR is controlled and that’s the primary goal, no wild spikes to 200 and I’m maintaining my aerobic fitness.
Today was a core workout for me. Many of the moves were substantially similar to Pilates and I did modify several of the moves to be consistent with my Pilates practice. Tough workout but I survived. Tomorrow is our last day of 90 degree temps, looking forward to some easy running this weekend.
Weather has cooled out here. 70’s during the day, high 40’s to mid-50’s at night and early morning. I hate running in cold weather, which to me is anything below the 60’s.
I decided to do a light cardio (jumping rope, rowing, running, biking, light bench presses, and GHD situps) on my typical day off, Thursdays. Yes, it’s hard to stay away from the gym.
Tonight’s workout is fun one except for the middle part where there’s the “capacity builder.” Today’s “capacity builder” is a 10-minute EMOM (every minute on the minute) of 12 burpees. So, 120 burpees and you know I how much I love burpees. 
Otherwise, I can’t wait to start.
One week since tweaking my back!
I do feel a little bit better each day, but no where near 100% better.
Patience, patience, patience…
@sushiritto wrote … “Yes, it’s hard to stay away from the gym.”
I love your enthusiasm. It also makes me laugh because it is so foreign to my own experience. I want to do as little as possible and still get decent results.
One benefit to this week and my back tweak? Only bodyweight and empty bar squats. No deadlifts. And that fact made it possible to knock out 5 sets of 3 chins today (4 minute rest between sets). I felt so rested & ready today.
@Midwest67 I don’t know if it’s enthusiasm or a fear of getting old and having health problems. Fighting off age and disease is a powerful motivator.
No gym today. Taking the Sushipuppy to the dog park and then go for a run later.