fitness post #349b

Today was back and tri’s kids.

Warm up was about 10 min. alone in a racketball court working on some backhands, but after that it was up to the weight room to start with some front pull-downs. I like starting with some variation of pull-down because it grabs a little of every back muscle, so it’s a nice warm up. After 5 sets (12 descending to 7-8 reps) it was over to close-grip seated rows (5 sets again) for the mid back spots. With this too, it’s nice to fully extend forward to start the movement, then pull back to end with a squeeze as the handle comes into your chest. Finally it was one-arm bent-over rows (the back’s ‘bread and butter’) super-setted with the first tricep exercise - flat barbell extensions.

According to Weight Lifting Workout Routines (from which I snag these excellent stickman images) this tricep movement is called the ‘Skullcrusher‘ - not because you crush your skull of course, but because the potential does exist - so skulls beware! Skulls are soft …and that reminds me of another stupid story I can share with you some other time -lol. Anyway, with the skullcrusher, I use the hammer curl bar and try to keep my elbows in when extending. It’s not necessary, but doing this does help to isolate the tricep. Not doing it still gets the job done …so it’s all good. After this was some pulley pull-downs (5 sets using the rope) followed by some close-grip extensions using the flat-bench bar. These are nice because you can get fairly heavy …and here it’s important to keep your grip no wider than the width of your chest - when the bar comes down to the chest your hands should be just touching the outside of your rib cage. Make sense? Keep your elbows in line with your grip though, not like the first exercise where you can let them slip out. I super-setted 4 sets of standing dumb-bell curls along with this.

Images from Weight Lifting Workout Routines

Grrrrr…

My body seems to be falling apart as I speak …or type that is.

Yesterday I had a small twinge in my knee early in the morning, and by the end of the day it was kinda stiff.  When I awoke this morning, it was swollen and almost unbendable.  The knee that is ;-)  Anyway (potty humor aside) - the rest of the day didn’t bring anything better for it, so now it’s ice-packs and elevation for the next few days(?)  It’s my first ever knee issue - and seeing as it wasn’t caused directly by anything sport related, I’m really hoping that it goes away.  Hoping.

So fast forward to the Baritone Doctors’ work environment.  We’re all standing around fixing things when Robin (Scott’s 10 year old son) makes the comment “Do you ever have your ears ring?”  I of course go into the whole ear-plug/protection thing that the typical musician knows well enough about, and then I find out that his ears are ringing at that very moment.  Strange I say.  Then Rachel pipes in with “I’m hearing a high pitched noise right now.”  Ian says the same thing.  Then Vanessa.  They wander about and converge on the battery charger in the corner of the room …ahhh, that’s making the noise!  Eureka.  Problem solved …kinda.

It seems the only people in the shop who can hear the noise all happen to be under 30 years old.  The other guys (41, 45 and 50) can’t hear a thing - even when standing beside it!  As you may know, I’m the 41 year old (for a little while longer at least) and I actually pride myself on my ‘preserved’ hearing …at least considering the amount of noise I’ve been exposed to during the past 20 years of my life.  But it seems it’s just a natural occurrence for your higher pitches to diminish with age.  Who would of thunk it.

Thanks old age.  My knee and ears are eternally grateful.

hot-heads

Venus won. Cool.

I got up this morning and caught the start of the match but then had to go to work. Serena was dominating and I feared it would go wrong for Venus …but it turned out alright. I’ve always liked Venus over Serena because she isn’t as ’sketchy’ in her play. She’s more consistent and seems less prone to emotional outbursts. She just goes about her business - she just does it. Calm and cool.

I was never a fan of McEnroe when he was playing Borg …ditto goes for Connors. I hate ‘hot-heads’. Sure, it’s what get them into their game at times, but then maybe I could argue that they should be in their game before it starts. That what I like about Federer and the others who keep their cool when down. I don’t especially like his ’style’, that is - it’s more exciting for me watching the guys who come to the net more …the guys who take chances more often. Pete was like that at times. What I like about Federer is his level-headedness. When he’s up - it’s not ‘in your face’, and when he’s down - he’s not crying to the crowd.

Arm pumping Nadal can lose in straight sets and I’d be happy.

Picture from Associated Press ....Photo/Glyn Kirk

marketing 101

I came across a Kit Kat chocolate bar in my local Safeway a few weeks ago …and I thought “Geeze that’s a small little chocolate bar?” It was something called a ’single’. Singles are reduced portion sizes, which basically means less product than normal. The funny thing about this bar however, was its packaging. It sported the name ‘Singles’ along with a nifty green colored round logo/mark that says ‘100 Calories’. What I had to laugh at was the price …only 70 cents!

So let me get this straight Nestle: You’re selling less than 1/3rd of your original product, promoting it as ‘healthy’ by implying it’s health/environmentally friendly and affixing a green trademark, then you sell it for maybe 20% less than it’s ‘non-healthy’ price.

Sweet deal That’s how to make money kids …make people feel good about what they’re putting in themselves while at the same time increasing your profits. It works with Coffee Crisp too…

fitness post #43876

I don’t know what it is but I always seems to get a half-decent pump after eating at McDonald’s.

Tonight was a brief bout of arms …and some abs for fun. Normally I consider it ‘triceps and legs’ day, but with the biking I’ve been doing to work lately (it’s been great weather …5 miles each way) the legs just don’t respond all that well. So two different tricep exercises (5 sets, 10-6 reps decreasing) while super-setting a routine of biceps and some standard crunches.

The first exercise was tricep pull-downs. More or less as the picture indicates, except I used a rope so the grip can vary through the motion, plus your grip will be with your thumb pointing up (kinda like Fonzie’s ‘thumb’s up’) but of course your thumb is wrapped around the rope. Both hands at once. The other exercise was simple over-head extensions. Like the diagram too, except I was seated for mine. Remember to keep you back straight though …and if you use heavy weights while seated for this, a weight belt isn’t a bad investment. I used to have one …but then I used to lift heavy weights at one time too. Between each set of tri’s I’d do a set of biceps (just reg. alternating dumbbell curls) and when I changed tricep exercises I also switched from biceps to some basic flat crunches. And yeah, there’s a good and a bad way to do sit-ups - so maybe I’ll touch on that next time.

tricep pull down - standing tricep extension
Images from “weight-lifting-workout-routines.com“

springtime

I hate weekend warriors.

Weekend warriors are the people that go 100% on something for the weekend. They usually have a 9-5 day-job and look forward to the weekend to escape from their confines and into the vast wilderness that is the weekend. They’re typically not a hearty bunch. By that I mean they only venture outside when it’s nice. If it’s not nice out, they’ll stay inside watching CSI’s or reality shows. Usually. But when they get outside - the world is suddenly their oyster.

Not everyone who rushes outside for the summer weather is a weekend warrior though - and not all weekend warriors are idiots. Just a good portion of them. They tend to have the latest/greatest biking or running gear too. Which kinda makes sense …because if you sit in your house all winter long and don’t get out a whole lot, you tend to save a little bit of money - so why not spend it on your favorite summer activity. After they buy the latest and greatest toy, they leave it in their garage for most of its life as their interest in the activity has suddenly waned. But that’s fine because they have money and can buy the next greatest toy when it comes around again anyway.

Next to hating weekend warriors, I also hate springtime fitness fanatics.

Springtime fitness fanatics can also be weekend warriors, but I’ve decided to give them a category all to themselves because there may be a few people who are honestly sincere with what they’re doing …but only a few. Springtime fitness fanatics have usually been sitting on their a$$’s for the winter, but finally decide that because it’s warm out, they should get in shape for the summer now. Winter’s not a good time to think about this because just like weekend warriors, they too watch CSI’s and reality shows. But with the warm weather, they congregate in herds and take the outdoors by storm. They’ll usually have an instructor of sorts who shouts out motivational phrases like “Let’s go!” and “Ten more …C’mon!” Because they’re in groups, they now have an aire of importance, so they naturally take control of trails and paths and occasionally stairs.

Stairs are a great place to take a large group of people to - because the instructors don’t have to actually go anywhere with them. They simply sit at the bottom or top of the stairs and bark commands to the herd as it marches up and down. These herds are typically colorful as well because they, like weekend warriors, can afford all the latest and greatest fitness fashions - including camel packs, brand-name fabrics and $200 shoes. This equipment is necessary for the herd because they’re dead serious about getting into shape, and they naturally need cutting edge technology to achieve this.

Groan.

In all seriousness, is it the lifestyle of Western Culture that promotes this fracturing of physical activity from productivity? Are we doomed, as a prosperous society, to segregate our physical health from our mental? Why do we so easily fall for the latest ‘looks’ at the detriment to our self-image?

Maybe I’m overly irritated because it’s been a long winter? To be more correct, maybe I’m overly irritated because its been a long winter for others.

Forerunner 101

I came across a sweet deal on Craigslist the other day.

It was a Garmin Forerunner 101 …and for $60!  The Forerunner is a GPS tracker made for runner/biker type people …and I have to admit I’m impressed.  As I’ve mentioned before, a lot of my runs this year have been ‘random’ - not on the beaten/timed paths that I marked out for myself a few years ago now.  Because of this, it’s hard to get a reading on speed/pace when there no consistency - but the upside is that I don’t get as bored as I normally would have when doing the same course over and over again.  But this little device fixes all that.

As you run, it constantly updates itself via satellite signals …so when you get back, you’ve not only got your time, but the distance, pace and a ‘breadcrumb’ trail of the course you took.  It keeps log/stats for up to two years, allows you to set ‘markers’ on your course and runs off AAA batteries.  It’s also got a ‘virtual partner’ that you can program to help keep you up to a preset pace you want to follow.  I think this will be cool for when I decide to push things a bit …but I’ve yet to use it.  Looking forward to it though.

So that’s my new toy.  I bought it off a guy who’s run in that Death Race a few times.  He’s over 50 years old too!  I think that’s pretty great.  No, I don’t plan on anything similar - although I do hope to hit a couple 2 hour runs this summer.  Plus the Forerunner will allow me to mark out some other trails, so if I do decide to go without it, at least I’ll have more of a trail selection to choose from.

comfortable run

Strange weather.

I don’t think I mind it though.  Almost a week ago Edmonton bounced into the record books with a 25C high (that’s 77 degrees on the Fahrenheit side) and today will reach a balmy -5C …23F accordingly.  The nice thing about -5 is that you can stay fully dressed and not end up being too hot or too cold.  Lol, does that make sense?  It’s also great for running as well.  This morning I did a 45 min. trip that, with a light toque, gloves, t-shirt and long sleeved shirt, was as comfortable as anything - and being comfortable in a long(ish) run is half the battle I think.  The other thing I noticed lately is that I haven’t been timing myself to specific distances through the entire winter season.  I look at my watch, leave, run where ever I feel like going, and then look at it when I get back.  Of course I have a general estimate of the distance …but I haven’t been forcing myself to the clock.  I think that’s going to be interesting when some of the snow hidden in the trails disappears - then I’ll most likely get back on to some of my measured distances.

All of my 5, 10, 15 and 20k marked runs are through the trails - and although I’ve done so in the past, this year I decided to skip any winter trail runs completely.  Was that good?  Yeah, I think so …if anything it allowed me to keep my stride up by not having to negotiate too much ice and snow, and prevented me from venturing into ‘injury’ territory at the same time.  So we’ll see if the conditioning is still there when summer really hits.  And I have a strange feeling, especially after this looooong winter, that we’re going to get some heat.  Mmmm, sweet heat.

bad body …bad!

Grrrrrr.

My body is giving me grief. It’s not its fault though - I’ve been a harsh taskmaster lately. The brain is sore as well as the attached sections. Everything it seems. Maybe it’s time for one of those hot-tub/sauna things or something.

It started on the weekend, Saturday I think, when I woke to a small queasiness in my stomach. It disappeared after a few hours, but a small headache took its place. Eventually everything worked itself out, and I kinda suspected that I might be getting a cold/flu/sick thing or something. This grabbed my attention because I’m having a hard time remembering when I was sick last. Over a year ago for sure. But like I said, it worked itself out …until Sunday that is.

Late Sunday I started to feel pretty tired. I had a workout earlier that was great, so I figured maybe I’ll retire early and hope that a good nights sleep would take care of it. The problem, as always seems to be the case, is that whenever I want to go to sleep early - I never can. So eventually I look at my clock, see that it’s 2 am and that I’ve been laying in bed trying to sleep for over 3 hours! Yuck. I gave up on it, eventually dozed off, and then was up before my alarm at 6:45am …so much for the good nights sleep.

Work was fine. Lol, uneventful as always, and then Monday day seemed a little off …so I planned for a run that might tire me out, maybe force me into actually sleeping this night. Unfortunately that didn’t work. KM had a ’surprise’ gig Monday night (I’m not going into the details) which caught me at 5pm, just before my run, and instead forced me to review a few hours worth of material before the show start at 9:30. I was already tired …and knowing that I’d have to play till after 1am and then get up at 7am - well, that didn’t sit so well. I made the best of it though, although perhaps a little too much of the best.

Approx. one pint, one tequila shot and 2 sets later I was kinda happy and kinda sad. Happy cause I was feeling happy and sad because I knew that I wasn’t going to be happy tomorrow.

Now it’s tomorrow - and as you might have guessed, and I’m not so happy. The day was long (driving wise) and I stuffed my dehydrated and slightly hungover body with slurpees and crap the whole way through. I figured I’d run this off ..but I got about 4 blocks out when my stupid lower calf/achilles started to tighten up …and bad enough that I had to limp home. Grrrrrrr!

Now I’m here. Tired, leg sore, small headache and a bunch of little things to do before I head out for night two of three with KM - after which I know I’ll get to bed at 2am and rise just before 7am. Ditto for the next.

Maybe I’ll find some sleep in between sets?! Yeah …wishful thinking. Maybe I’ll find one of those hot tub things over the Easter holidays? That’d be nice. Hummmm, who do I know that I can scam a hot tub from???

automatic ‘5′

One of the things that stuck in my head from my last visit with my Grandpa was him telling me about his condition leading up to his last hospital visit. He was saying how he was on his bike (the stationary bike in his basement) and normally would go 5 without getting overly tired. I’m not exactly sure what 5 was, but I figured it was the indicator on his bike - and whether it meant 5 km or 5 of something that the machine recorded, it’s not really the issue. The fact is that he normally does 5. The day he drove himself to the hospital he could barley do 1 …and he noticed he was having a hard time catching his breath after only that. He knew something was wrong, and that’s when he decided to make the drive.

Further on in our conversation, he would always describe his morning routine as ‘automatic’. It was something that he just did. He had always did it. He said too that he didn’t really think about it, and instead it was just a morning routine that he has been doing for a great part of his life …and that it was automatic. I wonder how many 89 year old people who need a cane to steady themselves walking, see getting up in the morning and getting on a stationary bike as something automatic? For him it is. He has a treadmill in his basement as well - and this was something he used years ago instead of the bike. The funny thing about the treadmill is that it’s in an old small corner room, the room I used to sleep/stay in when I was a kid, and because the ceiling is so low, he had cut a square portion out of it so that he could stand up when using the machine. He’s over 6ft. tall, and I thought that was funny when I first saw it. It makes more sense to me now.

So that’s the story I figured I’d share. I mention it too because I came across a SEE article the other day that puts an aspect of the whole ‘fitness’ thing into perspective. It was written by Sarah Douziech and nails the problem I feel a lot of people have when it comes to activity: the myth that it costs something. The influence of fitness companies through the media is typically self serving …”The agenda is unmistakable: the more dollars spent, the better the booty.” You can find the article online here (click).

And I hope you enjoy whatever ‘5′ you happen to do today