<p>Tell me about it. Mike Boyle recommends single dumbbell goblet squats until you reach the point where you can’t hold the weight. For his BU hockey players, that’s usually around 75 pounds. I hit the wall at 40 pounds. It was becoming a struggle to get the thing up under my chin and cradled in two hands, so I switched to two dumbbells at my sides.</p>
<p>I used 45 pounds for a 2-pt bent over row yesterday. Standing bent at the hips and rowing one DB. I’m a little nervous about the loading on the spine for that one - it really requires paying attention to good form. I do 3-pt, with a hand on a chair, while I’m lifting the DB off the floor and when I’m putting it back down. That’s when it’s easy to get lazy and let the back get rounded. Long term, I’m going to switch to 3-pt rows – that’s all Mike Boyle does with his athletes because it’s safer. But, I know that Cosgrove designed the workout so that the 2-pt version strengthens the spinal flexor muscles in the lower back that hold the spine stable. But, I can’t go much heavier before prudence forces me to the 3-pt version. I’m at the same place with barbell deadlift.</p>
<p>So, one year ago tonight I had just done my second iPod nazi workout. Here’s my first post on this thread:</p>
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<p>I can still picture the ol’ fat guy pedalling that rickety old yard sale exercise bike with stuff jiggling every which way. My description of that first iPod nazi workout:</p>
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<p>I would have to say that the $99 I spent on that iPod workout program was probably the best $99 I’ve ever spent. Talk about starting down a path…</p>
<p>Nice brisk walk for me today. I need the weather to improve so I can have some easy in-between days. 2.5 miles – all pavement. Still can’t get across the bridge to get to the state park without wading through snow and mud.</p>
<p>But, hey, at least I beat the lady recovering from surgery! Chintzy walked a 16:30 pace. I averaged 16:11 today. I’m a little out of walking shape, but a year ago I still hadn’t even walked my first mile. One of the three goals I wrote down was:</p>
<p>YAY IDAD!!! What a year it has been! Not only have you succeeded but you have encouraged and mentored so many of us on this journey.Thank you for your help and encouragement and good luck as you continue the journey of fitness and good health. :)</p>
<p>^^Absolutely true, idad! Every time I want to slack off, I think of the dedicated DEHWST posters, and I tell myself to keep going.</p>
<p>I’m so happy that we have a home treadmill. There was no way I would have gone for a run tonight on the ice-covered streets. I pushed myself a bit and finished my 5K run in 23:55 - yay! Then I jogged for the rest of my 30-min workout and ended up going 3.8 miles… OK, I promise that I will slow down and go for longer distances next time.</p>
<p>Due to the snowy mess of a commute tonight, I was stuck downtown for almost half an hour, peeked into NR and ended up getting myself a thermometer skirt that looks almost like this : [gorgeous</a> skirt](<a href=“http://www.net-a-porter.com/product/96611]gorgeous”>http://www.net-a-porter.com/product/96611). It is a bit tight, but leather does stretch. This should keep me motivated to stay in shape :p</p>
<p>As 'We all encourage each other", had a chance to walk outside with H. after gym yesterday, although almost fell in few slippery spots. No chance at gym or walk today, even working from home becasue of severe weather. Oh, well, looks like running up and down stairs in my own house and hopefully some 200 - 300 sit ups. Nothing else I could do and fridge is at arm length. Tough times, especially as vacation is only 9 days away.</p>
<p>Had a really hard time getting to sleep last night because people were being noisy in the hallway, so I didn’t fall asleep til past 1, and it’s snowing outside and windy, and I have to walk to the gym…and I’m going to suck it up and do so anyway in my tired, snowy state.</p>
<p>Had to wake up an extra 30 minutes early to get my daughter to classes - surprised that school wasn’t cancelled as it’s quite slippery out - forecasters underestimated the snow.</p>
<p>I didn’t pack my gear this morning as I’m pretty sore so no office workouts. Will probably workout at the YMCA tonight on the elliptical - too much sore spots for running.</p>
<p>We had terrible weather last night, but I got a 5 mile run in after work before it all started. Starting about 9:45 we had very high winds, thunderstorms and tornado cells. My biggest fear was that the internet would go down and H is in Honduras and isn’t here to fix it! All was OK, though. I feel quite tired today and might actually take a full rest day. I ran a little harder than I should have last night to get the run in before dark and before the wether started. (I also had to walk the giant dog.) I am running in a 10K “race” tomorrow just to be part of it. I really need to watch myself because it has montstrous hills which are not a good thing for my hamstring issues. This is the race where I and many “double” by running the 5K followed by the 10K. It is a VERY difficult workout, and I am, wisely, not doing that this year! (My daughter IS doubling, which should be interesting. She has NO idea of the pain she is about to experience!)</p>
<p>interesteddad–you made me laugh! I missed your posts a year ago, so thanks for reposting. :)</p>
<p>And though I don’t know you, I’m proud of you for your efforts! Just think about next year at this time! :)</p>
<p>Today I went to a low-impact aerobics class I hadn’t been to in probably 2 months because of my bum knee. I was so pleased to be able to do everything without pain or worrying that my knee was about to go belly up! or something. And the knee strengthening/leg stretching exercises have been good for me overall, so the class went well and I felt so good afterwards.</p>
<p>That’s one of the great things about exercise, you feel so good when you quit! For the day, I mean…</p>
<p>I have a new appreciation for how hard it is for people who really just need to lose ten pounds. When an ol’ fat guy stops eating like moron and starts exercising, the results come fast and furious. We can talk about various exercise programs, but basically everything works when you are first coming of the sofa. Just eating less and moving more – for real and, like you know, every day (really) – is enough to produce rapid change.</p>
<p>I’m at a different place now, a year later, and additional gains are slow and almost imperceptible on a week by week basis. At the start, I was cranking out 5 pound milestones every three weeks. I’m at eight weeks and counting for the current one. Now, I really have to fitness and calorie targets as a lifestyle and appreciate the process rather than relying on a fist pump everytime I step on the scale. That’s why I’m really trying to change my whole motivation to getting a little more fit. Although, I must say that dropping down in-between pants sizes has given me a little extra motivation. I’ve got a pair of Levi 505 thermometer jeans hanging in my closet that button, zip, and could be worn in public, but are just a little tight.</p>
<p>Idad–I’ve got a new pair of jeans in my closet too–two sizes smaller than I was wearing last year at this time. Saving them for my trip to spring training (FL) in two weeks. My goal is to lose 3 pounds before the trip.</p>
<p>Dragged myself out to the gym today–it was cold, slushy, wet, and I felt chilled to the bone. Did a double duty workout. Went to spin class for 40 minutes rather than the entire hour and then spent about 10 minutes in the sauna, put on dry clothes, and warmed up for 10 minutes on the elliptical before going to a kettle bell class. We’re learning new moves and the class is definitely getting more and more challenging. Today we did a few moves where you actually toss the kettle bells. Didn’t think much of it until the instructor, “who’ll be he first one to smash her face with the kettle bell?” Yikes. I’m always surprised at how much I can get my heart rate up in the KB class. Anyway–I was pleased when I finished and checked my heart rate monitor and saw my average heart rate was just above my max and that I burned a total of 744 calories.</p>
<p>Well, I’ve been plugging away all week, and yesterday I managed 2 miles at an average pace of 15:30. Today I was pressed for time and only did 1 mile, but managed to crank it out in just under 15. Today I forgot to set the treadmill’s incline to 1.0, which I’m told is the equivalent of walking on flat ground, so I think I walked downhill the whole way!</p>
<p>idad, my one year anniversary is approaching. I love reading your posts on your first attempts. I agree, it was sooo easy then. Now it’s about continually finding motivation and never letting go of this new lifestyle.</p>
<p>Newest thinking is that the 1% setting isn’t necessary. If you are running a 5 minute mile, maybe, at at the speeds most of us achieve, no need to adjust to 1% incline.</p>
<p>No biking today. Walked on the dreadmill again for 70 minutes, pushups and KB swings. I am still sore from earlier in the week. Still trying to shake things up. Was introduced to a gentleman at the gym today. He is a big weightlifter and I see him almost every day in the gym. Found out his wife died in December after battling cancer for 2 years. He was so nice and offered to teach/help me over in the free weights area. Also said I need to figure out what my goals are and then set up a program to reach those…do I want strength, athletic build, weight loss, etc. After he left the person who introduced us said this man was really struggling with the loss of his wife and the gym was really trying to help out. What a nice support system. So nice of him to offer to help me when he is grieving.</p>
<p>Chintzy!!! You are a speed demon! Are you secretly training for the Olympics? No way in burning h*ll I would walk 2 miles so soon after having surgery! I’m a wimp. I was yelling at DH when he went to work the day after having his appendix removed and when he decided to walk our dog all the way to the mailboxes a few days after the dog’s major spinal surgery! :eek: Fortunately, both of them are still alive.</p>
<p>My coworkers decided to go to happy hour after work, and DH wants to go dancing, which usually involves a glass of wine and some food. I will be thinking of that skirt a lot this evening :)</p>
<p>Speed demon is right! I don’t see a 15 minute mile in my future.</p>
<p>Speaking of treadmill inclines, I was listening to a podcast with a trainer who specializes in pro level speed training. He uses some kind of speciality treadmills for Olympic grade sprinters. The thing goes up to a 25% incline. It was all over my head, but they use it with their athletes to change the way they deliver power to the ground in the first 10 yards of a short sprint. Sounds pretty grueling to me.</p>
<p>nminn:</p>
<p>Be careful around the weightlifters. You don’t want to say that your goal is “strength” or “hypertrophy” (big muscles). They’ll have you drinking a gallon milk a day to “bulk up” (a euphemism that means “get fat”) :)</p>
<p>My speedwork training paid off nicely today: I have not missed the earlier bus. I think I will go into Nordy’s and explore their spring wardrobe offerings. The clothes in their updated window displays look very nice and work-appropriate.</p>
And the knee strengthening/leg stretching exercises have been good for me overall, so the class went well and I felt so good afterwards.</p>
No way in burning h*ll I would walk 2 miles so soon after having surgery! I’m a wimp. I was yelling at DH when he went to work the day after having his appendix removed and when he decided to walk our dog all the way to the mailboxes a few days after the dog’s major spinal surgery! :eek: Fortunately, both of them are still alive.</p>