<p>4.25 miles, 9:19 pace. It was a struggle today - I’m pretty sure that I have a cold or something. I had nasal congestion and was coughing during the run. I guess I need to get a little more sleep and maybe get the humidifier running. Also spent some time on the Smith Machine. I’m going to go home early today and get in some free weights at home.</p>
<p>Goal this week is to run 4.25 miles (maybe 4.5 if I have a good day) and not to pig out on Thursday.</p>
<p>New Rules of Lifting for Abs, my first Phase III workout. Not bad, not great. A new batch of exercises and I was kinda guessing at weights and stuff.</p>
<p>Medicine ball overhead slams were interesting. I must be stronger because the ball was rebounding back over my head – so had to be a little careful not to hit myself in the face! Turkish get-ups were about as ugly as they usually are. No way I’m doing five per side per set. I was happy to do two. This is just not an exercise for reps, IMO.</p>
<p>Rear foot elevated split squats were good. I tried 2 x 25 lb DBs (been using 2 x 35 lb for regular split squats) and put my rear foot up on a 16 inch platform, which is a pretty big stretch for me to get my knee all the way down to the Airex pad. Felt good, though.</p>
<p>This workout has a weird sideways deadlift/step up onto a step with one DB. I tried it with a 55 lb DB and that was OK. Kind of an awkard exercise to get the hang of.</p>
<p>Second strength set was a one-legged bent-leg deadlift – really like a single leg squat. I struggled with that, but, I’ll keep trying. I cranked up the alternating bench press with head and neck on the stability ball to 2 x 40lb DBs. That was OK for six reps per arm. Been a long slow grind to increase the weight on that bench press.</p>
<p>I did the new warm-up. Took about 10 minutes.</p>
<p>My “exercise of the week” this week was the Single Leg Deadlift (SLDL)…</p>
<p>I just figured out the other day how to use my Blackberry as a video camera so I may have to start shooting some of my own exercise videos… Not sure how I will do it yet…</p>
<p>hops:</p>
<p>The guy in your video is doing more of a straight leg deadlift. I can do that one OK. This is a bent leg single-leg deadlift, sometimes known as a skater squat. Here’s one variation:</p>
<p>[mbscvideo’s</a> Channel - YouTube](<a href=“http://www.youtube.com/user/mbscvideo#p/search/1/Zh8-LgsVhGY]mbscvideo’s”>Mike Boyle Strength & Conditioning - YouTube)</p>
<p>Here’s Ben Bruno doing them with double his bodyweight. Just staggering to even think about:</p>
<p><a href=“Skater Squats - YouTube”>Skater Squats - YouTube;
<p>Today was the first time I’ve ever tried to do it in a workout and it wasn’t pretty. Felt like a partial single-leg squat and hammered the quads. I’ll keep working on it. Hey, it’s better than the first time around with NROL4A when I thought the exercise was the straight leg single leg deadlift and didn’t even try to do it the right way! </p>
<p>Ideally, I’d practice an exercise like this outside of my workout, but this single leg stuff just doesn’t work for me unless I’m fully warmed up. It’s hard to practice these cold.</p>
<p>Here’s the straight leg version. Rear leg stays straight and front leg stays just slightly bent:</p>
<p>I’m starting to really like weight lifting. Have no idea what I’m doing on this crazy hoist down in our basement but my DD watched me yesterday and said I was a Beast. That’s good, right?</p>
Hah, hah! Yes. When used in close proximity to any weight lifting implement, the term “beast” is a compliment! 
Good for you on the strength training. It’s probably the single best thing that any of us can do as we get older. Unfortunately, the image it conjures is that of some steroid-riddled meathead with gigantic biceps. In reality, a solid well-rounded program of strength training isn’t like that and doesn’t even include doing bicep curls (with or without the mirror).
BTW, you can find the HOIST consumer fitness machine that is closest to what you have at their website and then download the owners manual and, for most models, an exercise poster. It’s probably a cable weight machine with a low pulley, a mid pulley, and a high pullley. This means that by connecting a hand grip to one of these, you can do all kinds of fantastic exercises. I have to do “ghetto” version of these with elastic resistance bands. These kinds of exercises are fantastic for the core.
[V-ROX</a> Gym | HOIST Fitness](<a href=“http://www.hoistfitness.com/consumer/equipment/v-rox.aspx]V-ROX”>http://www.hoistfitness.com/consumer/equipment/v-rox.aspx)
<p>I got my weights, stretching, abs and glutes in last night so I’m pretty happy there. Was asked to play tennis today but the offer was withdrawn before I could answer. I may get another offer later this week. I’m okay with one day of tennis per week - it allows me to work on my running and other stuff. I downloaded a bunch of Yoga videos overnight from YouTube and need to transcode them to MP4 so that I can play them in iTunes. The workouts run from 4 minutes to 45 minutes and I think that I got about 30 of them.</p>
<p>The username is yogatic if anyone else is interested.</p>
<p>“Beast”, “machine” and “monster” are definitely compliments in the weightlifting world. Good job, sewhappy!</p>
<p>I took a day off yesterday, and not sure if I’m going to have much time to do anyhing meaningful today, because I’m going to the airport to pick up DD who is coming home tonight. Mother Nature decided to dump buckets on us here in the PNW, so I’m not really enthused about any outdoor activities for the next few days. </p>
<p>BC, you are turning into quite a runner. Excellent progress on your weekly runs.</p>
BC: It’s funny how many of the bodyweight exercises that are in vogue have corresponding yoga poses. I’m starting to think that “yoga” is just hindu for “exercise”.
The bottom pushup position warmup exercise that is kicking my butt has a yoga equivalent:
[Chaturanga</a> dandasana](<a href=“http://www.youtube.com/watch?v=MGahVbKcXuA]Chaturanga”>http://www.youtube.com/watch?v=MGahVbKcXuA)
Now that I’ve seen this, I remember that iPod nazi had me doing the whole thing as a core exercise – from butt up in the air, moving forward to the low plank position, and then raising the chest. That stretches just about everything I’ve got to stretch!
<p>Back in the gym</p>
<p>Dynamic Stretches & Warm Up
Some of these are a lot like what interesteddad posted upthread. The squat to stand, for example. Targeted some hip flexor mobility. Hip flexors and hamstrings all the way down to the calves are my areas of extreme tightness</p>
<p>4 rounds
10 double under jumpropes
10 clapping push ups
10 overhead med ball slams 14#</p>
<p>3 rounds with 60 second break in between exercises
60 sec - jumping pull ups
60 sec- box jumps 18 inch
60 sec - wall balls (14# med ball)
60 sec - 12 kg KB swings</p>
<p>I improved on this one after last time. I step off the box jumps to lessen impact, so overall this particular workout feels pretty good. I tend to hold back on the pull ups because I am worried that as I fatigue I start to get klutzy and I am afraid of falling.</p>
<p>Speaking of klutzy- pulled a bizarre move on the box jumps, catching the corner of the box on my pants and toppling over. I didn’t get hurt but did yelp something indecipherable but embarassing, resulting in calling attention to my less than graceful maneuver.</p>
<p>I blame the workout pants. They seriously were causing me trouble all morning, because they are TOO BIG! They were slipping down and despite my rolling the waistband just were falling off. So, yay for that! I am seeing incremental downward movement on the scale, as well. I think I have averaged about .5 lbs a week since I started in July, but, of course, it hasn’t been a steady decline. Clothes are definitely fitting better, so I will be grateful for that come Thursday.</p>
<p>An extended family member tried the “paleo challenge” for two weeks and promptly lost the same amount it has taken me 5 months to achieve, including significant inches. He has a fair bit to lose, but is very tall and athletically built, sort of ex-football player type, so he carries it well. Nevertheless, family health issues had him somewhat motivated. Just gave up after 2 weeks and great results. No real reason, didn’t want to have to say “no” to food items. (Oh, despite being hella strong and having an athletic past, can’t bring himself to ever work out consistently beyond golf) Just a little perspective on the accomplishments on this thread, not to take the consistency and focus for granted. You all make it look easy, when in reality, I think, most people are like my relative.</p>
<p>Nice workout, CJ. I think that we can safely say that you are a BEAST!</p>
<p>
</p>
<p>Boyle does not allow any of his college or pro athletes to jump off the box. No real benefit to offset the high risk of injury/wear & tear. So, you are a smart BEAST!</p>
<p>On your paleo relative: It seems to just be a fact of life that big ol’ fat guys lose weight a lot easier and faster than women who just have a little weight to lose. It’s not fair, but it is what it is. On the other side of the coin, if he’s thrown in the towel after two weeks, you can take it to the bank that he’ll put it all back on and then some. This stuff has to be a permanent lifestyle change. Better to make a small change that you can live with than hope that some short term “intervention” will work. Your relative would be better off finding just one carby food that he can permanently say no to (like Coca Cola or pancakes with maple syrup)</p>
<p>I’m looking at Airdyne intervals today, but I haven’t decided between sets of short intervals and trying those 4 minute intervals.</p>
<p>
</p>
<p>Let us know how that goes. Cuz I’m thinking those will be über-beast terrority!</p>
<p>Wow, CJane. Great workout. </p>
<p>It isn’t easy to stay on an eating and/or exercise plan. That’s why we have such a weight and health problem in the country/world! Everything works against you- sedentary jobs, TV, computers, fatigue, over-sized portions, fast food, social gatherings…on and on. </p>
<p>I lucked out after work yesterday and was able to run outside during a break in the rain. It was 64 degrees and very humid- odd weather for November here. This morning I forced myself out since it was supposed to rain most of the day and morning was my only shot today. 62 degrees, humid. Beat the rain. WildChild flies in late tonight- his first time home since August 2010! (I guess we like going to where he lives better… ) He’s planning on racing the Thanksgiving Day 5K with us. See how his altitude training works for him!</p>
<p>What Jane said about the 4 minute intervals on the torture bike!</p>
<p>I think that some of the newer stuff is a bit of copying from Yoga which I think has been around for a long time.</p>
<p>4.25 miles, 8:56 pace. Workout on the Smith Machine and I’ll do free weights at home.</p>
<p>Treat of the day: microwaved chopped spinach.</p>
I’m not seeing my daughter this week, but I’m flying down to DC next week to spend a few days with her (and go to a Ryan Adams concert!). Crazy that a she and I both really, really like his music. This Saturday night, I’ve got tickets to see Gillian Welch and David Rawlings in Portsmouth, NH.
I’m going hardcore with my Thanksgiving dinner. I’m doing the turkey out on the spit as usual. I’m going to splurge with the stuffing, but use more apple, celery, and onion than usual. But, I’m skipping the Julia Child creamed onions and the canned sugar (I mean cranberry sauce) in favor of fresh green beans stir fried in a little olive oil. No desert. The stuffing is sinful enough by itself.
<p>
</p>
<p>I microwave the package, then dump the contents into a very hot skillet with a little minced garlic and some olive oil. Toss it all around, a little salt, a little pepper. Hmmm, hmmmm, good! Still really low cal because the the spinach itself has basically none. So, even a tbs of oil per serving is only 120 calories.</p>
<p>I bought a couple cooked lobsters at the grocery store last night and did my sauteed lobster meat in lemon juice and butter with fresh brocolli on the side. </p>
<p>My world-famous chili (from the freezer) and a gignormous blue cheese salad for dinner tonight. That’s the end of my chili, so I’ll have to make another batch of either chili or South Miami Cuban Stew and stock up the freezer again.</p>
<p>Am in charge of Thanksgiving this year.</p>
<p>I will be rotisserie roasting the turkey and definitely will have that. Dressing will be cornbread jalapeno, which I probably will skip. Yukon Gold and Goat cheese mashed potatoes, I will skip because “mashed” is the only kind of potato I don’t care for. Mixed green salad with warm goat cheese and pears - I will be having that. Butternut squash – will skip. Fresh green beans: will have some. </p>
<p>My splurges will be the cranberry cocktail that I will have one of and the homemade apple pie and homemade vanilla ice cream. I am not a huge pie crust fan, so I probably will do something that normally would annoy me, but I might have a bit of the apple filling on top of ice cream and discreetly do away with the crust portion for my piece.</p>
<p>My challenge will be dealing with the leftovers. I don’t want the dessert “calling” me, and I won’t be making turkey sandwiches for myself. I might have to violate principles and toss some of the trigger foods. (I hate waste, but if I freeze things no one will eat them, and it will just be a delayed toss out) I am going to try to cook with minimal left over amounts, except for the bird.</p>
<p>My wife is doing the cooking which means that there will be a lot of dangerous food around the house. I plan to run in the morning to get my exercise in for the day and will do my best to control myself.</p>
<p>Today I wanted to bring in a Tofurkey Sausage and I needed some veggies to go with it. No broccoli and I didn’t feel like Okra, Corn, or Peas. I had a choice between a solid frozen block of green beans or a solid block of spinach. The spinach block was smaller so I whacked it against a wooden cutting board (my fitness video called the spinach whack is coming to YouTube soon) until it broke into small enough pieces to fit in my GlassLock container. It was a lot tastier than I expected.</p>
<p>
</p>
<p>I’m just not going to have it in the house. I didn’t even buy bread today. Depending on how the stuffing goes, I may or may not hit the store on Friday for a loaf. I’m just not buying desserts and candy and the crackers and cheese plates and the thin mints and so on and so forth. I mean, a plate of roast turkey with stuffing and gravy is a pretty darn good treat in its own right. And, honestly, the whole turkey thing will be a lot less of a production without the sides like Julia Childs creamed onions that are an all day production in their own right between prepping the tiny onions, cooking them in wine, and making the homemade white sauce from roux, just in time to make the homemade gravy from roux, while everyone is standing around waiting for the turkey to be carved!</p>
<p>I’m going to turn leftover turkey into turkey soup for the freezer. I’m a huge soup eater for lunches. If that ends up being really full of leftover meat, so much the better. I have never had any luck with turkey pot pies and all the other tradtional leftover recipes. One of the few things I’ve ever cooked that made my want to vomit was an attempt at at Paul Prudhomme Turkey Pot Pie. I just don’t think the flavor of a smoke roasted turkey works with those recipes.</p>
<p>I’m cooking a traditional Thanksgiving spread, but I’m cutting down on butter. There is no reason a whole stick should be used in a recipe that is perfectly fine with a quarter of that amount. And I’m not baking any rolls or breads this time. A pie, NY Times Chanterelle Stuffing and sweet potatoes will provide enough carbs. As for leftovers… DH will start a revolution if we don’t have any. I think he looks forward to the day-old turkey with more enthusiasm more than he looks forward to freshly roasted one. For entertainment we are going to be watching Pumpkin Chunkin’ :)</p>
<p>And here is a little humor for the runners among us:</p>
<p>[Marathoner’s</a> worst nightmare?](<a href=“http://cdn.svcs.c2.uclick.com/c2/23bb6f50f151012e2fb600163e41dd5b?width=450.0]Marathoner’s”>http://cdn.svcs.c2.uclick.com/c2/23bb6f50f151012e2fb600163e41dd5b?width=450.0)</p>
<p>:)</p>