Cardio Dance Fitness class
All Grammy, Grammy-nominated and Whitney songs. Great class, good workout.
<p>Today’s run: 32 minutes, 9:25 pace. I was happy that I was looking forward to running today. After my last run, I was beginning to question my sanity.</p>
<p>I’ve been wondering where Bunsen has been too, MOWC.</p>
Blankmind, looks like you had a good run today. Great pace!
<p>I just signed up for a 5k race on Saturday. My training plan says to run a 5k at race pace, and I happen to be off this Saturday, so I did a quick search and there’s a 5k close by, so I figured why not? I’m excited!</p>
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<p>Heh, heh, heh. That’s the way I feel every time I run!</p>
I generally love running but having great music helps. BTW, I found a song that I’ve enjoyed watching basketball with for many, many years.
['ORIGINAL'</a>; NBA on NBC Theme - Roundball Rock - John Tesh - John Tesh - YouTube](<a href=“http://www.youtube.com/watch?v=V_h7Lm7C9Nk]‘ORIGINAL’”>http://www.youtube.com/watch?v=V_h7Lm7C9Nk)
<p>H survived the skating and hockey practice. He took some ibuprofen when he got home but hasn’t had any stiffness or soreness. Guess he is in better shape than either of us thought! My back is still sore but staying the same level. Walked on the dreadmill again this morning for an hr. Tomorrow is pt time. So ready to be done with this back issue.</p>
<p>3 miles, 8:26 pace. Followed up with Smith Machine, Free Weights and Ab Dolly Plus. A pretty hefty workout overall. While in the locker room, I ran into someone with a pair of Pure Drives - I found out that he plays in the Boston area (opposite direction from me) - maybe we can play at lunch during the summer.</p>
3x8 Double-Loaded KB Squats (2x30pounds)
3x8 KB Swings (50 pounds)
3x100 feet Unbalanced Farmers Walks (40, 50 pound KBs)
3x100 feet Walking Lunge (Goblet hold 30 pound KB)
I was going to do more, but I sent the lady who was working home. She’s 65 and has a lot further drive than I do to get home. We’ve got about 3 inches on the ground now…
As I was coming in this evening, I talked to one of our members. He had gone out and run outside today… probably about an inch of snow on the ground when he went for his run…
<p>Ahhh. Nice punch the clock workout in the basement today:</p>
<p>Well, I got in a workout. Here’s what I printed out and spiked to the wall:</p>
<p>WARMUP
Quadruped thoracic rotation
ValSlide hip extension
ValSlide painful pushaways
Split Squat
Band assisted leg lowering
Bottom position pushup hold
Lateral Squat
Wall Slides
Miniband squats
Dan John hip hinge
Big X walk</p>
<p>CORE
Plank Row
Sideplank Row
Farmers Walk (60lb DB)
Stability ball deadbug</p>
<p>POWER
Squat jump (55lb barbell)
Med ball - standing side slam</p>
<p>**STRENGTH 1 **
Front squat (55lb barbell)
3-pt row (60lb DB)</p>
<p>**STRENGTH 2 **
Single leg deadlift (45 lb DB)
Kneeling Curl & Press (2 x30lb DBs)</p>
<p>[Stabilty</a> ball deadbugs](<a href=“tonygentilcore.com Stability Ball Deadbug.mov - YouTube”>tonygentilcore.com Stability Ball Deadbug.mov - YouTube) felt great today. This is a seriously hard core exercise, particularly if you hold for a few seconds in the extended positions. I’m really making some gains with this stuff.</p>
<p>I really like the lightly loaded front squats. They are helping me get comfortable with the barbell across the top of my chest. And, it’s a similar weight distribution to a goblet squat. Good for core strength, good for going really deep in the squat. </p>
<p>Single leg deadlifts have been a long time coming, but I’m finally getting there. Curl and press with two 30lb DBs kneeling on my knees are really tough. It’s like this [url=<a href=“Kneeling Bi Curl w/ Shoulder Press - YouTube”>Kneeling Bi Curl w/ Shoulder Press - YouTube]Youtube[/url</a>], but I do one arm at a time. Curl and press one overhead and lower it, then do the other arm. Alternate back and forth. 6 reps per arm. The 30 pounders are right at my limit for curling. My arms are pretty much on fire right now.</p>
<p>Leftover Red Wine Pot Roast and the ol’ (formerly) fat guy’s brussel sprouts! Hmmmm, Hmmm.</p>
<p>I had to have a look at something named deadbugs.</p>
<p>4.2 miles after work. The Saturday debacle has really taken it out of my legs. I think the whole lovely experience of the distance, hills, bitter cold and wiJD just flat wore me out. A wiser person would take some time off. I did run very easy, and felt better at the end than at the beginning. The streak continues. One plus is that 40 degrees felt balmy! Weight is also up several pounds, which means I have to stop the crap eating.</p>
<p>Love the deadbugs, idad.</p>
<p>I’m eating a Mark Bittman recipe - you saute two onions, two zukes in a little oil in a largish skillet for about five minutes then add a Tb of ginger and a TB of curry powder cook another minute then then add a can of coconut milk (I used light),. Bring to a boil, put a big hunk of cod on top, spoon a bit of sauce over it. Cover it with a lid, turn off the heat and wait 10 minutes or so. Yummy, easy.</p>
<p>I’ve done something unpleasant to my lower back so I am taking it easy.</p>
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<p>It’s one of my favorites from iPod nazi’s abs program. If it’s not making you grit your teeth to just hang on, press harder with the hand and knee squeezing the ball. The harder you press, the more it fires the abs and obliques. Or, hold the extended arm and leg out longer.</p>
<p>The only “catch” with these kinds of exercises is that some people will really struggle with the lower back. If you feel your back arching too much, just fold up a towel and and put it under your lower back. Then, you can press your lower back into the towel for some extra stability.</p>
<p>I lost track of how many reps I did today. I was holding the extensions for about two seconds. By the end (maybe ten reps per side), I was literally shaking to complete the last rep.</p>
<p>Wow, some impressive work there hops and idad. MOWC can always be counted on 'cuz that is just how she rolls… Hope the back thing is really short-lived,mathmom. Also so glad to hear that Bromfield is back in the game.</p>
<p>Well, 20g of carbs ain’t ever going to be happening here, folks. Between the carbs in the protein powder (minimal, yet they add up, the stray one or two in eggs, etc. this is about as low as it is ever going to get.</p>
<p>Today’s nutritional numbers:</p>
<p>Cals:1392
Fat:76 g
Carbs:35 g
Fiber:5 g
Protein:139 g
Sugars:11 g</p>
<p>Mathmom:</p>
<p>Hmmmm. That cod dish sounds good. </p>
<p>It’s basically a Thai curry dish. You could buy some canned Thai curry paste from the grocery and use that instead of the curry powder. Yellow curry or panang curry would be great in that recipe.</p>
<p>Just be careful, a little bit of the canned curry paste goes a long way in terms of heat! I made a mistake once of using a Victor Sodsook recipe that was based on homemade curry paste and substituting the full amount with a canned curry paste. I used like a cup when the proper amount would have been a TBS or two. Wow. I’ll never do that again! </p>
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<p>I’ve decided to try to break my little addiction to nuts and fruits as my snacks. I just made a batch of homemade blue cheese dip for some celery and carrot noshing. And, bought an Italian salami to snack on some slices off that, for a change of pace.</p>
Hops:
That’s seriously impressive. I have nightmares about walking lunges. They started right after iPod nazi had me doing walking lunges with DB lateral arm raises. Ouch.
CJane:
I could never get down that low on carbs. I think it would require such extreme restriction on veggies that I would end up with a worse diet. Plus, I wouldn’t be able to have croutons on my salad!
^ yes, well you lost 5 lbs. 12 times or so, so therefore no need for Draconian measures for you. I , on the other hand, I have lost 5 lbs. a mere 2 1/2 times, and have been in a holding pattern for many weeks now. I love my veggies, too, so taking it down to 2 cooked cups of greens, isn’t great fun, believe me, but I don’t really know what else to do…
<p>IDad, good point. I love Thai curry, and both dh and I thought it needed just a little more zing. I think some Thai basil thrown in might be good. I forgot that Bittman suggests cilantro.</p>