<p>^ *got home</p>
<p>Thanks, MOWC and CJane.</p>
<p>CJane, how long does a killer workout like that take?</p>
True dat! I can’t believe how much high knees skipping or carioca or lateral shuffles, just a short distance, gasses me. That stuff may been a piece of cake in my teens, but it’s a challenge for a geezer like me!
On the jump rope. I have one, but I’m a guy, so it’s OK for me to just say that I can’t do it. 
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<p>Alternate use: cat toy. Cat gets a workout.</p>
Workout with warm up goes for about an hour. The actual workout can vary, sometimes they are only 15 minutes long, sometimes over 40. Today the workout portion was about 35 minutes. Getting all the double unders in took the longest.
The double unders on the jump rope are all technique and it does take practice. The people who can do the speed ropes best, including triple unders are all guys at my gym, so there goes your excuse, idad 
I will say, that having this type of rope <a href=“muscledriverusa.com”>muscledriverusa.com;
helps tremendously.
What made this warm up hard was that all the hops, skipping and jumping was that you were yoked with a resistance band and your partner was holding you back to make it all as difficult as possible.
<p>Your workouts are all impossible! This one sounded very high intensity. All those double unders. Ugh!</p>
<p>Eating egg yolks associated with increased risk of heart disease (independent of cholestrol levels):</p>
<p>[For</a> Atherosclerosis Risk, Egg Yolk Consumption Almost As Bad As Smoking](<a href=“http://www.medicalnewstoday.com/releases/248995.php]For”>For Atherosclerosis Risk, Egg Yolk Consumption Almost As Bad As Smoking)</p>
<p>Excerpt:</p>
<p>“Dr. Spence adds the effect of egg yolk consumption over time on increasing the amount of plaque in the arteries was independent of sex, cholesterol, blood pressure, smoking, body mass index and diabetes. And while he says more research should be done to take in possible confounders such as exercise and waist circumference, he stresses that regular consumption of egg yolk should be avoided by persons at risk of cardiovascular disease.”</p>
<p>Great news. Dr. Spence makes it sound like it wouldn’t be much worse for me to start smoking again than to eat eggs for breakfast! </p>
<p>Too bad that he didn’t control for any other factor (exercise, waistline, sugar consumption, etc.) in his study of self-reported habits.</p>
New Rules of Lifting for me, today. Man, I’m sick of this hot humid weather. I’m just trying to punch the clock. Everything was OK today. Squat presses. Kettlebell swings. Rear foot elevated split squats. Assisted chin ups. Trap bar dead lifts. Pushups with feet in suspension straps.
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BTW, the reason that these egg yolk articles rub the wrong way is that it so far afield from the big picture. Of all the aisles and aisles of food items in the supermarket, eggs would be so far down the list of things that are just horrible for your health. I mean, lets start with the soda/juice aisle. And the chips aisle. And the cereal aisle. And the bread aisle. And the ice cream aisle. And the candy aisle. And, we want the message to be “don’t eat eggs?” And, then to suggest that eating eggs is almost as unhealthy as smoking? And, we wonder why people have trouble understanding what’s important in nutrition? Good grief.
I’m actually going to try to eat more eggs. I eat almost no eggs, mostly because I just don’t really like them that much at the times I’m eating my meals. But, I can see from my recent food logging that I need to try to kick my protein up a little bit. Bacon and eggs or a cheese omelet a couple times a week would help a lot.
<p>How come I’ve kicked up my fitness level yet I’ve gained weight? Sigh! Not really looking for advice just lamenting. I get so hungry when I work out more and eat more. Also I had a really bad day on Monday and had a patty melt. With onion rings. And frozen yoghurt earlier. The frozen yoghurt was so good. They have a new place with 6 different flavors and a topping bar. Sigh!</p>
<p>My car is fixed so I got to go to the gym today. Did my weights workout and then 20 minutes of walking on the treadmill with 5% incline. Felt the calf tightness after about 2 minutes, but walked through it and it went away. I’m not sure what that means, but I’ve got to do this a few more times this week and report back to the doctor. I’ve been using my foam roller and a tennis ball to massage my calf and it seems like the pain is diminishing.</p>
<p>New pr today, 5 pushups in a row. Someone actually asked me if I was a fitness instructor, because they thought my form was so good. I had a good laugh over that. I think a fitness instructor would be embarrassed to only be able to crank out 5 pushups.</p>
<p>Sounds like a solid workout, idad, despite the conditions. </p>
<p>blankmind: awesome job on the push-ups and the form!!!</p>
<p>deb, I feel your pain. The diet/nutrition part is the hardest. As “they” say, you can’t outtrain bad food choices.
No advice, but I will share that the more I dwell on my missteps, the harder it is for me to get back into the right frame of mind.</p>
<p>Case in point my recent “straying”. I did a lot better today, but still am not 100 percent back on track.</p>
<p>Cals 1401
Fat 80 g
Carbs 78 g
Fiber 26 g
Protein 95 g
Sugars 30 g</p>
<p>Fat 51%
Protein 27%
Carbs 22%</p>
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<p>You and about a million other people. It’s a very complex metabolic equation, which is why the advice to “just eat less and move more” doesn’t work particularly well. For example, if you move more, you will probably be hungrier. Rachel Cosgrove tells the story in her book, [The</a> Female Body Breakthrough](<a href=“http://www.amazon.com/Female-Body-Breakthrough-Revolutionary-Strength-Training/dp/1605296937]The”>http://www.amazon.com/Female-Body-Breakthrough-Revolutionary-Strength-Training/dp/1605296937) about how she had to stop wearing sports bras and tank tops while training for an Ironman, because she got so flabby, despite burning thousands and thousands of calories a day – and this from a woman who had six-pack abs to start.</p>
<p>She actually tells her female clients to throw the scale away. She has them buy a pair of jeans two sizes smaller (an 8 if they wear a 12) and keep the pair of “thermometer jeans” at the gym. She has had women go down those two sizes in jeans without losing a single pound. That’s obviously a major change in the way they look.</p>
<p>To the extent that exercise helps, it is best to focus on exercise that builds lean muscle mass and cranks up the metabolism. There are indications that short, intense, unsustainable bursts of exercise, like weight lifting or sprint intervals have an effect on hormones, including insulin resistance (insulin being the hormone that regulates fat storage). If you store less fat and build more lean muscle, you might well weigh more while going down in waist size. That’s a really good thing!</p>
I was really happy with the planks today. I’m doing planks with a simultaneous leg and opposite arm lift. I’ve been doing these for a couple of years, but this is the first time when I feel really solid and not leaning/compensating all over the place to lift the arm and leg.
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Congratulations on the 5 pushups. That’s really awesome.
<p>Well, I resisted the siren call of the fridge last night, so I am optimistic that fiber, fish oil, and a sour dill pickle will do the trick tonight. So, there’s the tote board for the day. Carbs are up because I had lima beans for dinner.</p>
<p>Cals 1768
Fat 105 g
Carbs 112 g
Fiber 28 g
Protein 103 g
Sugars 22 g</p>
<p>fat 52%
protein 23%
carbs 25%</p>
<p>Blankmind- if I were you I would reduce the incline to 2% at the most. Maybe bump the speed up a little. Walking up that much incline is too hard on the calves. </p>
<p>Good job, iDad. You have conquered planks!</p>
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<p>Hah. Planks are unconquerable! </p>
<p>I am, however, finally getting some hip/glute action. That where the stability has to come from on these unbalanced planks. I’ve noticed it on the [Cook</a> Hip Lifts](<a href=“http://www.youtube.com/watch?v=Zni_6hzqkEE]Cook”>http://www.youtube.com/watch?v=Zni_6hzqkEE) I’ve been doing in my warmup. It’s amazing how you just have to keep chipping away at this stuff for months, years…</p>
<p>The other one that has really come around lately is the [lateral</a> lunge](<a href=“http://www.youtube.com/watch?v=73eKch1SMx0]lateral”>http://www.youtube.com/watch?v=73eKch1SMx0).</p>
<p>I’m cutting back to one egg per day and replacing the calories with nuts. I didn’t read the article; just the summary but I think that the adjustment is fairly minor. I really do like eggs so it is a bit of a sacrifice.</p>
<p>Played 1:20 of singles yesterday. This is the first singles match that I’ve had this summer - I don’t think that I’ve played singles since around May. I played they guy that is very good. He won the first set 6-1. I was pretty rusty in tactics and I wasn’t used to his pace and consistency. He has proper form, excellent footwork, and is very, very fast.</p>
<p>I won the second set 7-6. Basically I got my serve in gear (had a ton of aces) and his performance degraded over time due to our fitness differential. It was mid-80s and very humid (this was an indoor court that felt like a sauna). It felt really good being under match pressure again. Doubles is match pressure but it isn’t the same as singles.</p>
<p>Before heading out to tennis, I went to the kitchen for water and found that someone had brought in three dozen donuts (from Dunkin) and left them in the kitchen. Most of them were chocolate of some sort. Later in the afternoon, there were about six remaining. I resisted temptation and didn’t take any - but I’m a bit surprised that someone would bring so many in. One dozen or one dozen and some muffins - yes that happens regularly. Three dozen? Chocolate?</p>
<p>Seems like this place is still as active as ever with everyone working out and watching the calories. I read the posts since my posts yesterday. I will catch up on the previous posts over the weekend.</p>
Based on some on line searches, I am going to try this trainning schedule. All inputs are welcome.
Mon - distance running 30 minutes or longer
Tue - walking + strength including KB; push up, and stair running
Wed - speed by alternating full speed lap with walking lap.
Thu - distance
Fri - walking
Sat - speed
Sun - rest. I do a model shot from 6 to 8 every sunday. carrying those 10 lb gears for two hours is a good overall work out.
I have been running at slow 10 minute mile speed. last night I tried and managed a 8.2 minute mile. My goal is to be able to maintain that pace for a 5K.
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<p>Way to come back, BC. :)</p>