partsRheavy's Activities

[partsRheavy]

I've decided to start a journal. My workouts are often unconventional. Some happen in a work setting and some happen at home. This is my second year of working out.

This spring and summer, my goal is to do more frequent cardio. Usually, I do outdoor walking.

Here are measurements from yesterday morning - unpumped and after a rest day. I take measurements once every 3-4 months or so.

Hips 41"
Waist 29.5"
Arm 11.5" on right and 11.875" on left
Forearm 9.75"
Thighs 23.5"
Calf 14"
Neck 14.75" (not sure if I got a reliable measurement though)
Wrist 6.25"

Weight is about 133. Bf% is too high, so I'm increasing cardio and watching more what I eat.

In my journal, I will also be adding "extraneous" stuff like what happened during w/o or cardio, interesting conversations (if any), and perhaps a few comments about current events. I believe that our current problems with gas prices etc. are tied to sedentary lifestyle and excessive "desire for comfort", among other things.

Here is yesterday's workout:

lifting several pallets of 14-17 kg boxes onto a conveyor belt and toting pallets of boxes on a pallet jack. Great for arms and legs both. Definitely noticed increased heart rate and was tired last night.

Sleep 8 h. Woke up refreshed.

Welcome to my journal, whoever may come across it.

[vanillabn]

Welcome to the journal section Glad you decided to start one. I'm looking forward to following along!

Interesting comment about the gas prices - can you elaborate?

[amj0883]

Hey!! Welcome

I look forward to following along as you reach your goals!! Good luck with cardio - I think that is the hardest part!

[partsRheavy]

Well, I'm back at my old gym hangout after a few weeks of lifting at home and outdoor cardio (walking)! It's great to be back! Lifting @ home just isn't quite the same.

Workday was miscellaneous light activity standing up. I don't think I'd work well with sitting 8h per day at a desk.

So, today, I did most of my exercises with a fairly high number of reps and moderate weight. There were two sessions today -- a brief one in the afternoon and then some more during my fave lifting time at night.

I prefer to do my heavy leg stuff on Fridays, so today was just a miscellaneous back and getting-back-into it w/o.

I'm going to eliminate writing down warmup sets in this journal, since they're almost always with a bare 45-lb bar or 40 lbs on the lat tower.

Afternoon session:

Bench
65 lbs x 11
65 lbs x 10

Overhead Press
35 lbs? x 11
35 lbs x 10

Night session:

Barbell Rows
65 lbs x 9
65 lbs x 7
65 lbs x 9

Barbell Squat - these sets were intentionally light weight high rep sets
95 lbs x 15
95 lbs x 15
95 lbs x 15

Tricep Pulldown with V-shaped attachment
60 lbs x 14
60 lbs x 14
60 lbs x 11

Did a couple brief sets of back exercises - don't know the name of them.

Food - cereal, free-range chicken and fresh spinach from Earth Fare, oatmeal, whey shake, dark chocolate, eggs. Junk food: plain potato chips.

Gas is running $3.55-3.65/gallon in my area.

My comment above about gas prices and the "desire for comfort" relates to an experience I had several years while travelling in Guatemala. I signed up for some Spanish lessons from a fellow at a school. The atmosphere was an informal courtyard with tables and wooden straight-backed chairs. I liked it. My teacher said that many North Americans weren't comfortable in anything less than an easy chair....and I had to agree! It seems that a big part of the appeal of big SUV's is their large size, soft captain's chairs, seatback video, and so on.

I predict that the next couple of years will see quite a few U.S. citizens forced to trade-in their "comfort zone" gas-hog vehicles for smaller ones. I think we'll see the owners of Ford explorers, Caddy Escalades, and so on turning them in and getting sedans that get 25-30 mpg. Meanwhile, others will be purchasing hybrid vehicles, as i did back in july of 2006. Then....(in the future for me) the ultimate trade-in is a gas-driven car for a bicycle...I'm not at that stage yet because I live over 30 miles from work that includes narrow 2-lane roads), but it's a possibility at some point in the future (with a possible move). My parents were both daily bike riders who used a Raleigh and a Schwinn (both 3-speeds) for local transportation. Nevertheless, one of my major reasons for maintaining fitness is to be in shape for whatever may happen down the road.

I enjoy lifting because, once the soreness is gone, it makes me feel good and gives me a good energy level and great mobility (while other people in my age group are slowing down). I'm less into the personal appearance aspect.

By the way, my gas-conserving vehicle is quite comfortable and large for my purposes. My '03 Toyota Prius (bought used) is a behemoth compared to the little European-type Smart car that I saw today....one of the first I've seen here.

Everyone enjoy spring!

[amj0883]

Good workout!! I lift in the morning normally...but wonder if I'd get a better "pump" at night!!

I agree with you on the gas issue and agree that soon we will be "forced" to trade in our cars for more enviro-friendly models.

Is there any particular reason you like to lift heavier on Friday?

I think its great that your in this for more than the physical aspect...I say that....but truley it does play a part, although my health is top priority!

I hope you have a great day!

[twinnett]

Hi there and welcome! I wish they would finally develop a hydrogen car...that didn't explode..lol

[partsRheavy]

Hello everybody - thanks for the replies!

I like to lift heavier (do legs) on Friday because it gives the weekend to recover from the soreness LOL. I like to w/o at night because I'm well-fed and still alert then. Mornings ... mostly it's time to eat and run errands.

Last night I did:

Incline Bench
45 x 16
45 x 13

D/B Step-up 10 lbs onto a wooden box about 15" tall
11 reps each side

Dip Machine
80 lbs x 15
80 lbs x 16

Low Row (sit on the floor and pull it toward you0
40 lbs x 10
40 lbs x 14

Some bicep curls - don't know the weight - maybe 30 lbs.

[partsRheavy]

Friday's w/o:

Legs were still a little sore from Wednesday's w/o

Squats
100 x 14
100 x 15
100 x 16
KISS "Balls 2 The Wall" was playing during that last set LOL.

Squat bar walkout (take the squat bar for a ride around the gym with you and then return it to its home in the squat rack)
115 lbs
135 lbs (made me grunt right before racking!)
115 lbs
115 lbs a shorter walk

Leg Press
pretty fatigued after the above, so not very exciting
45 lbs each side of sled x 15

Saturday woke up and the soreness was GONE. Oddly, doing this w/o demolished the soreness from the other one.

Saturday:

45 min of cardio split into a 15-min walk and a 30-min short hike at a county rec area.

Saturday I also went to a local "health fair." Although I've been walking since like 2003 and lifting since April of last year, I haven't been to a doc in years. I figured I oughta get stuff like cholesterol checked since I've been eating 3 whole eggs sauteed in a tsp of olive oil as my pre-bed meal on a regular basis for the past several months.

Well, my cholesterol (total) is 156, which is way under 200...so those eggs are KEEPERS.

My BP is 129/85 with a pulse of 81. I get similar readings at the grocery store BP machine. Last week, I got 117/86 with a pulse of 92.

Bone density, checked by a heel ultrasound thingy (because I'm over 40) is a little low, probably from having a lousy diet in my 20s and 30s. I need to supplement calcium and vitamin D and (awwwww...what a shame!) do weight-bearing exercise like walking or weight training.

Today is my off day and it's time to work on the de-cluttering project!

[vanillabn]

Great workout on Friday! I'm glad everything checked out well at the health fair... nice that you can "keep" your eggs! Yum Supplementing with calcium is really important.
Hope your day's going well!

[amj0883]

Great numbers at the health fair!! Thats what its all about staying healthy

[partsRheavy]

Thank you for your replies! :-)

Monday, I went to the gym before work, so the w/o was a little on the short side:

Bench
65 x 9
65 x 8
65 x 7

DB Side Laterals
12 lbs x 9

Incline Bench
45 x 8
45 x 12

Row
45 x 12
65 x 8

Back to incline bench for 1 more set
45 x 15

[partsRheavy]

Had a lunch of ~wonderful~ Indian curry yesterday and then a rather inactive, slow day at work.

Mmmmm...Indian curry. If there were no other food in the world but curry chicken, I could survive well....even though i'd miss my dark chocolate LOL.

So...had to burn it out at the gym LOL.

D/L (mixed grip)
My D/L is probably my weakest lift...so time to work on it...

95 x 12
95 x 15
95 x 16

I know I should D/L a little more, but I'm erring on the side of caution re: the lower back muscles. Next few weeks, I'll add some weight and bring down the reps.

DB Squats

This is oriented at improving squat form and getting it lower. (Cue "Low Rider" by War from the '70s). :-)

Use 25 lb DB in each hand

9
15
10
11

Obviously I'm adapting to this one...see the irregular rep numbers...

Standing Row (at cable machine)
60 lbs x 13
60 x 10
60 x 11

Low Row (sit on floor and pull v-shaped cabe toward ya)
40 lbs x 11
40 x 12

Wrist Roller - 10 lbs
4 travels (up 'n' down)

Ab Machine
(don't know weight - set it about 1/3 the way down)
2 sets of 10

[partsRheavy]

Wednesday was an off day.

Thursday's workout (May 8, 2008):

Bench Press
65 x 11
65 x 10
65 x 8

Incline Bench
50 x 10
50 x 11
50 x 10

Trap Bar D/L
15 lbs each side
12
17
17
will bump the wt. up next time

Curls
25 lbs total (curl bar = 15 lbs. add 5 lbs per side)
12
12
12

Wrist Roller
4 travels

Not much soreness today, except a little in the lower back.

Gas: $3.59-3.65. This will go up in a few days, because oil went to $126 today.

[vanillabn]

Great workout! I've never used the wrist roller. Have you been using that for a while?

[partsRheavy]

Yes - I've done the wrist roller as a little walking-out-the-door wind-down exercise for a while - I guess 4 or 5 months or something. Wrists/forearms have had quite a lot of work (on the job) since last September.

It's one of the few isolation-type exercises that I do...doesn't seem to make for much soreness the day after, but have had decent results.

Thanks for visiting!

[partsRheavy]

Today at work I did a bunch of stuff that involved chest-level-to-ground lifting and a bit of overhead stuff, so I'm counting that as a portion of the w/o. Triceps and shoulders were working much of the afternoon.

Went to the gym for a little while after work -

DB Squats
30 lbs DB's
15
15
15

I'm getting neurologically adapted to this exercise....it's a way to get my squats deeper. Will go up next time.

Squat Bar Walkout
95 lbs for warmup and then I trotted 145 lbs around the room. Tired me right out LOL.

Did a few leg presses and rows, too...not real happy with the depth on the leg presses. A little fatigued from work.

On my way home (rainy night), I was driving along a moderately-traveled 4-lane highway with no one immediately ahead or behind of me.

Driving along, I saw reflections of emergency vehicle lights flashing on the wet road surface. They were ahead, 'round a curve. I started to slow down...from 55 down to 45 (legal requirement for passing a stopped law enforcement vehicle) and then down to 30 or 25 (because it was an obvious emergency with the right lane closed, and not just a car stopped for a ticket on the shoulder).

As I came upon the accident scene, continuing to proceed at a steady pace past it, and not gawking but just driving slowly to avoid hitting anyone who may have been walking to or from a vehicle, I saw that:

1. The right lane was completely blocked with several fire and police vehicles
2. Apparently a vehicle had gone down into a ditch on the right-hand side of the road.

I was passing the accident scene in the left lane at a steady and cautious 25-30 mph when I heard the urgent squeal of brakes behind me.

Some idiot hadn't been watching the road ahead and had come upon the situation at full speed of 55-60 mph. My adrenalin spiked as I drove cautiously forward and realized that, thank Providence, neither I nor the emergency responders had been hit.

I got off at the next exit, went to a grocery store, and then proceeded on my way. Fortunately, the rest of the route home was clear.

Out of curiosity, wondering what a "fright" combined with w/o and fairly heavy day at work would do to BP, I stuck my arm in the grocery store's machine. I was prepared for some really high number. Here's what I got: 128/80 with pulse of 90.

I've noticed that when I'm lifting, my "nerves" calm down more rapidly than they did before I started lifting.

Moral of the story/Cliff's:

1. Slow down and watch the road ahead...not just the bumper of the next vehicle.
2. Emergencies can happen anytime. Drive alert. (A non-BB reason to get 7-9 h of sleep a night).
3. Lifting calms nerves.

[vanillabn]

Nice job on the squats Understandable you'd be a little fatigued from work on the leg presses - you have a very physical job, right?

That's so scary about the accident scene... thank goodness you noticed the lights and that luckily, the guy behind you didn't hit anyone! Too close for comfort though I can imagine your adrenaline was pumping!
That's really interesting what you noticed about your heart rate - another reason why lifting is a great way to spend your time! lol.
Hope you're having a good weekend! I love your extra 'thoughts' above and beyond the workouts! It's great, and I get to learn some new things too

[partsRheavy]

Hi!

My current job varies in the physical component - sometimes little except standing, walking and occasional lifting up to more frequent lifting and moving pallets with a pallet jack.

Previous job was pretty consistent with moving 15-20 lb stacks of parts around on a regular basis.

Had to work on my de-cluttering project this weekend - no w/o or cardio.

Good food and a "grueling one" to all today!

[partsRheavy]

Yesterday's Workout:

Bench - 65 lbs
11
9
10

Incline Bench - 50 lbs
11
12
12

Dip Machine - 80 lbs
12
14
12

Standing Curl - 25 lbs
15
15

Gas prices jumping in my area to a range between $3.79-3.82 (from $3.59-3.69) after last week's run-up in oil price.

Group of coworkers were talking about needing to live close to work. One gal was fortunate - she lives 5 miles away and pays a reasonable rent ($400).

Maybe people are finally thinking about changing their lifestyles. Haven't seen much decline in the number of big SUV's on the road, though.

[vanillabn]

I agree, I think some people will consider changing their lifestyles the more prices for things rise. I used to live SO far away from work, and after almost a year of that decided that living closer was a better option... just got tired of the commute + gas prices!!

Great workout!

[amj0883]

I agree - I think people have no choices but to rething thier lifestyles...

It'll be interesting to see where everyone is in 2 years..

[partsRheavy]

Thanks for visiting!

Yesterday's w/o:

Deadlifts - 100 lbs
12
12
11

Rows - 65 lbs
7
8
9

DB Step-Up (to box that is height of bottom of my kneecap)
Use 1 25-lb DB
10 ea. side
8 ea. side

Standing Row on cable machine - 60 lbs.
10
10
9

Tricep Pulldown - 50 lbs
12
13

Cable Crossovers
I've never done them, so I just used 10 lbs on each side. They work a muscle that I haven't used much. It's on the inside of the upper arm - it's like the "hug" muscle! (LOL)
14
15

[vanillabn]

Ah those cable crossovers kill!!! I love them You had a great workout!

[partsRheavy]

Yesterday's w/o:

Bench - 65 lbs
9
9
9

Incline - 50 lbs
11
11

Overhead Press - 25 lbs
9
9
11

Also a few shrugs and db flyes

[partsRheavy]

Friday's workout:

Squats - 105 lbs
14
13
13

Leg Press - 2 plates/side
11
11

DB Squats - 35 lb DB's
10
12

Leg Curl - 40 lbs
11
12

Leg Extension - 30 lbs
9
9

[vanillabn]

Nice workout!

I couldn't remember if you mentioned it already, but do you have a specific split you follow, or do you just focus on the bodyparts that aren't worked as much at your job? Does it vary depending on the week?

[partsRheavy]

Hello everyone -

I pretty much do a rough version of this split:
Monday - chest
Tuesday - back
Wednesday - off
Thursday - miscellaneous - chest, arms etc.
Friday - legs
Saturday - off or a little cardio
Sunday - off

Also, I warm up a few reps (7 or 8) with the bar before the sets - just haven't been writing the warm ups down.

Last night was a good w/o -

Bench - 65 lbs
12
10
11

Incline -50 lbs
12
Try 55 lbs
12
11

Overhead Press - 30 lbs (this is the short bar. I made a mistake above where I thought it was 25 lbs)
12
Try 35 lbs
8
8

Also did a few curls and 4 travels with the wrist roller. Played around a little in the dip machine.

Funny night in gym - other people's antics.

And, I'm adding a new feature to the log - a rundown on food I eat.

Food: rosemary chicken, grated carrot, dark chocolate, veggie sausage, 1/4 hot dog, potato chips (cheat at workplace cookout), unsweet tea, whey protein, 3 eggs. At workplace cookout refused the bun because I don't like white bread (never have).

Tuesday's food should be better

What's going on with me:

The decluttering project is proceeding apace. I sold a bunch of very old billiard balls that I had picked up at a yard sale.

[amj0883]

You have a great plan set up!

I love the feeling of decluttering - old billard balls...I would have never thought!!

[partsRheavy]

Had a great w/o last night including some deadlifts and rows...will log it tomorrow.

Decluttering is proceeding apace...sold an old slide projector and light table, and sold two old wooden chairs that were really neat and cute...but have no room for them anymore.

Yesterday, I grazed on curry chicken (lots of it!) for much of the day, and also ate spinach, dark chocolate, a few crackers, 3 eggs, and whey (pst-w/o).

[partsRheavy]

First, here's the log for yesterday's w/o:

Deadlifts - 105 lbs
12
Try 110 lbs
12
12

Rows - 65 lbs
9
9
9

Row on Lat Tower - 70 lbs
9
8

Cable Crossovers
I got neurologically adapted to the 10 lb deals from last week, so put 20 lbs on each.
12
12
12

...and...

Here is today's w/o. Often, I don't do anything Weds. night, but I wanted to mess around a little in the gym this evening.

Did some squats - didn't count reps. This isn't my leg day, so I didn't do real heavy sets. Still wanted to do a few though.

Got a pic of one kinda for a form check - it's the avatar of the moment.

Then did a strength set on bench:

65 lbs
5 reps

75 lbs
8 reps

85 lbs
2 reps

75 lbs
6 reps
7 reps

Then, overhead presses:
40 lbs
8
8
8

=========

Food for today: potato samosa, baked chicken, small amount tilapia, carrot, crackers, 3 eggs, chow mein noodles, 1/2 an Italian sausage, olive oil, whey, dark chocolate.

========

Gas prices up noticeably. They're running between $3.79-3.85 many places. One station tonight was $3.89. I believe I'll see 3.999 ($4 for all intents and purposes) this Friday. People at work are talking about it.