<p>Grateful this thread didn’t get mad at me with my tirade the other day. The truth is that I am, for the first time in my life, unable to exercise much and view food as a the torture instrument and so I’m a little envious of those in my cohort who are feeling good, enjoying exercise, etc.</p>
<p>it’s humbling to get sidelined. I find myself having a lot more empathy for people in all walks of life and am more mindful of some of my prejudices.</p>
<p>@ hop_scout</p>
<p>Yeah, 100 of one kind at a time was what was called for. What it looked like in reality was a bunch of reps to failure, rest, a bunch more to failure, longer rest, a smaller bunch, longer rest, etc. until the end, where I was eking out one at a time. The pull ups and push ups took a while…</p>
<p>Supposed to a benchmark workout, where I will look back after a few fantastic weeks and beat my time by a huge margin…, or not.</p>
<p>Sounds like a recipe for sore shouders!</p>
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<p>so funny.</p>
<p>I have my issues with Whole Paycheck, much prefer Trader Joe’s and Costco, but sometimes, for some things, I will go there. Yes, ours has a “salt bar” as well.</p>
<p>What is a salt bar?</p>
<p>Lurking on this board for the past two months and love the conversation. </p>
<p>A former runner, I let the weight/exercise slide. My daughter, a hs freshman runner, gave me the motivation to start training again. Dropped from 180 to 140 October to April this year. Wanted to get the weight off first before pounding the pavement again. I used the phone app myfitnesspal to track calories and cardio. Really owe the weight loss to this tool.</p>
<p>Glad to be a runner again. Two 5k’s this summer so far and a “mudathalon” type of event with daughter. A blast! Supplement with core and cycling (don’t like to refer myself as a cyclist!)</p>
<p>I guess my lower back has developed arthritis on one side, so I’m thinking the old school situps and crunches may be aggravating it? Do planks so I think they are ok? Would the core exercises listed in the cosgrove book be good options/alternatives?</p>
<p>^^ Welcome. Coach iDad will get you all set up for your core stuff!</p>
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<p>That is fantastic. 40 is serious weight loss. Congratulations!</p>
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<p>Yes. That’s really the focus of the book. New-school core training influenced by back-guru Stuart McGill. The chapter on core exercises and the core section of each workout is the most comprehensive presentation of core training I’ve seen. What is really nice is that they give dozens of alternatives so you can find stuff that is just the right degree of challlenge regardless of how advanced you are.</p>
<p>On another level, it is svery sophisticated progression. The first phase is stabilization - holding a postition (such as plank) or holding a fixed postiion against a resistance band. The second phase is dynamic stabilization, where you do core exercises that involve movement – just as rollouts, etc. The third phase is integreated stabilization where you do strength exercises that work the core such as turkish getups, weight lifting with assymetrical loads that try to twist your body, etc. So, there is plenty of core challenge.</p>
<p>Wow. That was a seriously tough workout and I never saw a heart rate above 75% of max. iPod nazi just tore me up. Three sets of six tough exercises. Incuding 45 second sets of stability ball mountain climbers that are like sticking red hot pokers in your abs.</p>
<p>Then the strength stuff I pluggged in was really demanding. For some crazy reason, I plugged in the 1 and 1/4 squats – full squat, up a quarter way, back all the way down, and finally stand up. Two 30 lb DBs, one at my shoulder, one at my side, so it’s unbalanced.</p>
<p>Then I tried this crazy one arm row. Tough. Surprisingly tough on the hip/glute:</p>
<p>[YouTube</a> - PerformanceU’s Channel](<a href=“http://www.youtube.com/user/PerformanceU#p/u/6/MgLiXlgSeis]YouTube”>http://www.youtube.com/user/PerformanceU#p/u/6/MgLiXlgSeis)</p>
<p>Second set was my ghetto deadlifts with two 60lb dumbbells. That’s starting to be enough weight to get my attention. I paired that with alternating bench press on the stability ball. 10 on each arm with two 30 lb dumbbells.</p>
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<p>Coach iDad just about hurled doing stabilty ball mountain climbers. Oh and a new version of those hip lifts with the hands and feet on the floor – hands extended behind, at the top it looks like a reverse bridge with the shoulders up in the air.</p>
<p>ohiopublic here’s the very first iDad link I saved. All about what to do for a bad back: [Is</a> Your Ab Workout Hurting Your Back? - NYTimes.com](<a href=“http://well.blogs.nytimes.com/2009/06/17/core-myths/]Is”>Is Your Ab Workout Hurting Your Back? - The New York Times)</p>
<p>sewhappy, I saw your post the other day. Take care of yourself and get better soon. I’m keeping fingers crossed that the new doctors will be able to pinpoint the source of your problems.</p>
<p>3 miles, a bit of Pilates and weight machines at the YMCA. Feel pretty good right now. I have tennis matches set up for Tuesday and Thursday. My main singles guy is also trying to set up doubles with some formerly very good players. This guy knows a ton of very good older players in the area.</p>
<p>H returned to work today, went to Rotary (lunch meeting) and did well. Steamed cauliflower, pork barbecue (no bun) and a small salad. He ate breakfast this morning (yogurt, sprouted bread, almond butter, mixed berries) and had a salad with chicken for dinner. He did better than I did! We just returned from walking. On the plus side, bad days at work for me result in increased activity levels instead of increased eating. </p>
<p>BCEagle, a salt bar is literally bins of different types of salt - serve yourself. Black truffle, smoked sea salt, literally 20 kinds of salt. It goes along with the $80/lb coffee that D surmised was extracted from the poop of Himalayan mountain goats (sorry if I’ve offended anyone). For the most part, I can find most of the Whole Paycheck items at our local grocery now.</p>
<p>I’ve been to Whole Foods many times and haven’t seen this. I’ll have to look out for it.</p>
<p>In general, though, I’m trying to limit my sodium intake.</p>
<p>BC:</p>
<p>Hot for running in New England today. Rough on us cold-blooded Yankees who had the heat on two weeks ago! I was glad to be in the cool basement, with a big fan, doing a pretty slow paced workout.</p>
<p>sabaray:</p>
<p>Sounds like your hubby is doing great. Bar-b-q and a salad. That’s my kinda meal! For dinner, I had a half slab of my ribs from the freezer and a big pile of fresh green beans I sauteed in a little olive oil, garlic, and balsamic vinegar.</p>
<hr>
<p>And speaking of “thermometer jeans”, I think I fit in my ultimate thermometer jeans today. Delivery from zappos. Levi 501s, dark stonewash, 33 inch waist.</p>
<p>^^Yay on the ultimate thermometer jeans! They sound nice. 33 is small!</p>
<p>Hottest day of the year today in my estimation.</p>
<p>The rest of the week looks pretty hot as the heat wave out west and down south moves to New England. I imagine that we have it relatively easy up here compared to the South.</p>
<p>We had kabobs tonight on the grills. Some seasoned chicken, some beef, lots of peppers, tomatoes, and onions 
AND LEFT OVERS! :)</p>
<p>Workout tonight was as follows:
2x12 Lat Pulldowns
2x6 (each) Single Leg TRX Squat
2x12 DB Bench Press</p>
<p>30:30
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest</p>
<p>Rest 4 minutes</p>
<p>30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest</p>
<p>Rest 4 minutes</p>
<p>30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest
30" Single Arm Snatch
30" Rest
30" KB Swing
30" Rest</p>
<p>So 26 minutes on the HR monitor. 152 BPM Average HR; 185 BPM Max HR. I didn’t go over 180 BPM until the last set of snatch. I was doing 8 snatches per arm in 30 seconds and 15-19 KB Swings in each 30 second period. </p>
<p>Solid workout although my heart rate didn’t really show it. I was easily recovering back to 115- BPM during that 4-minute rest period.</p>
<p>Looks like tomorrow will be a hot one. 98 in New England is rough. After that, we get night time lows back in the low 60s, highs in the 80s. Hard to beat that.</p>