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  #46   ^
Old Sun, Jan-15-17, 00:06
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Forgot to get weighed
Didn't Map My Walk!

(^^Is this what getting old is like?!?)

Workout today was a hike *and* a walk. The hike was a little hilly, but easy, through a State Park, and the walk was around a lake located about 10 miles from that. The lake was probably a mile, mile-and-a-half, and the State Park hike was stop-and-go (birding) for an hour or so, but the inclines there gave me a little challenge.

*like*
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  #47   ^
Old Sun, Jan-15-17, 16:40
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

164.0 (from 164, 12/28/16, >163.8>164.6>162.6>162.8>162.6>162.8>162.6)
2.05 miles, 19.28 minutes per mile (12/29/2016) >19.44>19.11>19.28

Big weight bounce up ^^ thanks to overeating starches: sushi, grilled cheese, tomato soup, sushi again, pizza, polish sandwich over the previous 3 days. I was off the rails but feel recovered today.

OK, doing these in order:

Torso Track 20>30>30>35>37
Squats 10>10>10>12>14 mild sciatica in right buttock
Alternating Lunges,per side, 5>6>6>8 stress on top of kneecap
Bridges 15>30>32>34>35
Mr. Sandman 15>30>35>28(miscounted)>38
Elbow Squats 30>30>35>35>40
Weighted arm exercises, 3 lbs:
Back Drops (elbows up) 13>13>14>18>20
Barbells 7>7>8>8>14
Bent arm lifts, seated, elbows on knees 18>18>18>22>30
Pushouts 8>12>12>12>16
Chicken Wings 10>16>20>24>24
Rowing, per side 10>10>12>12>16
Leg Lifts, side-lying 5>6>10>15
Hand Squeezes (hold last one for 10) 10>14>14>16>21 (held for 15)
*new* Seated Side Lifts (grocery bags) 16
*new* Arm Circles, large, per side, 8 palms/8 palms down awkward, not a perfect circle on left side
*new* arm circles, small, per side, 16 palms down/16 palms up

Did Child's Pose between most exercises/types of exercises

Finished with a PT exercise for my back, which actually benefitted my shoulders the most - made them more flexible, greater range of motion. I forget the name of it but:

*Lying on back, legs straight, lift one knee to as far to your shoulder as possible, and slowly drop across body to side (twisting torso), as far as you can without lifting shoulders off the floor. Allow muscles to relax 30-45 seconds - you should see your knee fall lower. Repeat on other side.

I could feel the 3-lb weights seeming fairly light already on some exercises. Better bring out the big guns. (I don't have 4's, just 5 lb-ers.)
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  #48   ^
Old Tue, Jan-17-17, 18:37
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Sick today. No exercise or weighin. I'm getting winded going upstairs (never happens)
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  #49   ^
Old Thu, Jan-26-17, 19:19
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Jan 26 2017

Walked today. My lungs are burning.

.63 miles
14.37 minutes
av. pace: 23.17
1.6K steps

Last edited by gonwtwindo : Thu, Jan-26-17 at 19:25.
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  #50   ^
Old Fri, Jan-27-17, 15:57
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Today, Jan. 27, 2017

No headache today after several days with. Still coughing a lot, not terribly energetic, but I don't feel 'sick' today. Also: got in the shower because I *felt* like it, instead of so my kids wouldn't find me in homeless condition if I died. lol

First number is the day I started (12/29/17); second number is prior to getting sick; third number is today.

Torso Track 20>37>30
Squats 10>14>10
Alternating Lunges,per side, 5>6>6>8 stress on top of kneecap
Bridges 15>35>20
Mr. Sandman 15>38>40 (helped to listen to the song!)
Elbow Squats 30>40>30 (done to the song "Lollipop")
Weighted arm exercises, 3 lbs:
Back Drops (elbows up) 13>20>15
Barbells 7>14>12
Bent arm lifts, seated, elbows on knees 18>30>24
Pushouts 8>16>14
Chicken Wings 10>24>15
Rowing, per side 10>16>16
Leg Lifts, side-lying, per side 5>15>15
Hand Squeezes (hold last one for 10) 10>21>16 (held for 15>15)
Seated Side Lifts (grocery bags) 16>16
Arm Circles, large, 8 palms/8 palms down 16>16
Arm circles, small, per side, 16 palms down/16 palms up, 32>32
**new Double Knee Drop (30 second rest) 2 sets; 2nd set caused sciatica when dropped to right NO WONDER I NEVER GOT BETTER WHILE IN PHYSICAL THERAPY! I WAS TOLD TO DO THESE EVERY DAY!! GRRRR
Foam roller: upper back

Did Child's Pose between most exercises/types of exercises

Quote:
Originally Posted by gonwtwindo
Finished with a PT exercise for my back, which actually benefitted my shoulders the most - made them more flexible, greater range of motion. I forget the name of it but:

*Lying on back, legs straight, lift one knee to as far to your shoulder as possible, and slowly drop across body to side (twisting torso), as far as you can without lifting shoulders off the floor. Allow muscles to relax 30-45 seconds - you should see your knee fall lower. Repeat on other side.

***OK I just tried to describe this exercise to google and this came up:



looool

By refining the search I realized I remembered the exercise incorrectly. It's this:

I'm going to call it a Double Knee Drop. **note: Do 1 rep only. Caused sciatica.
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  #51   ^
Old Fri, Jan-27-17, 20:11
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 12,106
 
Plan: Suzanne Somers
Stats: 182.5/165/105 Female 5'
BF:Melting!
Progress: 23%
Location: Phoenix area, AZ
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Quote:
Originally Posted by gonwtwindo
Today, Jan. 27, 2017
...Mr. Sandman ... (helped to listen to the song!)
Elbow Squats ...(done to the song "Lollipop")
...new Double Knee Drop (30 second rest) 2 sets; 2nd set caused sciatica when dropped to right NO WONDER I NEVER GOT BETTER WHILE IN PHYSICAL THERAPY! I WAS TOLD TO DO THESE EVERY DAY!! GRRRR
Foam roller: upper back

Did Child's Pose between most exercises/types of exercises

Good for you! You are killing me...I'd so come over and do exercises to Mr Sandman and Lollipop love those songs!
The double knee drop is something I've done too - I don't have the problem you do, the stretch feels soooo good. And I love my foam roll. Before I knew I needed a hip replacement, I was in a lot of pain and hobbling around - and headed to Russia for my dream vacation. I wanted to be able to walk all over without problems and my chiro worked on me monthly and had me use the foam roll - it worked! I was able to go and walk a lot...it didn't save me from surgery but it bought me some time.
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  #52   ^
Old Sun, Jan-29-17, 17:09
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Today's walk, through the neighborhood:

.84 miles
20:18 minutes
24.04 average pace
2.2K steps

A little sore still, on the deeper-breathing side of things. Couldn't go too fast but it's something.
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  #53   ^
Old Mon, Jan-30-17, 14:18
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

First number is the day I started (12/29/17); second number is prior to getting sick; everything else is from 1/29/17, on.

Torso Track 20>37>30>34
Squats 10>14>10>12
Alternating Lunges, per side, 5>6>6>8>skipped>8 slight sciatica
Bridges 15>35>20>30
Mr. Sandman 15>38>40>44
Elbow Squats 30>40>30>
Weighted arm exercises, 3 l32bs:
Back Drops (elbows up) 13>20>15>18
Barbells 7>14>12>12 rt. shoulder hurts
Bent arm lifts, seated, elbows on knees 18>30>24>30
Pushouts 8>16>14>14 rt. shoulder hurts
Chicken Wings 10>24>15>26
Rowing, per side 10>16>16>20
Leg Lifts, side-lying, per side 5>15>15>18
Hand Squeezes (hold last one for 10) 10>21>16>20 (held for 15>15>20)
Side Lifts, kneeling (grocery bags) 16>16>20
Arm Circles, large, 8>10 palms up/palms down 16>16>20
Arm circles, small, per side, 16>20 palms down/palms up, 32>32>40
Double Knee Drop (30 second rest) 2 sets>1set - mild sciatica
Foam roller: upper back

Did Child's Pose between most exercises/types of exercises and at end

Music today was:

For What It's Worth
Paint It Black
In The Summertime
Somebody to Love
House of the Rising Sun

..................................

I find this hard to believe, but Map My Walk says I walked 7.8k steps in Costco today. 51 minutes.

Last edited by gonwtwindo : Mon, Jan-30-17 at 17:03.
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  #54   ^
Old Mon, Jan-30-17, 19:16
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 12,106
 
Plan: Suzanne Somers
Stats: 182.5/165/105 Female 5'
BF:Melting!
Progress: 23%
Location: Phoenix area, AZ
Default

Nothing formal for me...I'll turn on dance music to my cleaning!
**can count 30 minutes of dancing while cleaning for a couple of hours...

Last edited by mviesprite : Mon, Jan-30-17 at 22:45.
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  #55   ^
Old Tue, Feb-07-17, 14:31
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Ok. Still coughing but feeling better overall. Sick of not exercising, so back on it!

First number is the day I started (12/29/17); second number is prior to getting sick; everything else is from 1/29/17, on (6 day break to get well).

Torso Track 20>37>30>34>40/
Squats 10>14>10>12>10/
Alternating Lunges, per side, 5>6>6>8>skipped>8>10 sciatica bottom of foot
Bridges 15>35>20>30>39 next time add weight
Mr. Sandman 15>38>40>44>44
Elbow Squats 30>40>30>32>36
Weighted arm exercises, 3 lbs>5 lbs:
Back Drops (elbows up) 13>20>15>18>5 lbs/12
Barbells 7>14>12>12>5 lbs/12 rt. shoulder/neck hurts
Bent arm lifts, seated, elbows on knees 18>30>24>30>5 lbs./24
Pushouts 8>16>14>14>5 lbs/12
Chicken Wings 10>24>15>26>5 lbs/24
Rowing, per side 10>16>16>20>20
Leg Lifts, side-lying, per side 5>15>15>18>18
Hand Squeezes (hold last one for 10) 10>21>16>20>24 (held for 15>15>20>24)
Side Lifts, kneeling (grocery bags) 16>16>20>5 lbs/15
Arm Circles, large, 8>10 palms up/palms down 16>16>20>20
Arm circles, small, per side, 16>20 palms down/palms up, 32>32>40>40
Double Knee Drop (30 second rest) 2 sets>1 set>1 set - mild sciatica
Foam roller: upper back

Did Child's Pose between most exercises/types of exercises and at end - to Puff The Magic Dragon

Have sciatica from lower back through bottom of foot - calf very tingly - left side. Not too painful.

Music today was:

San Francisco
Silhouettes
Can't Help Myself
Brown Sugar
I Saw Her Again Last Night
What a Wonderful World (This Would Be)
You Didn't Have To Be So Nice
Just Walk Away Renee
Groovin'

May update later with second set of the first 2 exercises.

Last edited by gonwtwindo : Wed, Feb-08-17 at 21:09.
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  #56   ^
Old Wed, Feb-08-17, 19:24
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

I want to work out but I went to Costco and Winco and can't get my mojo back.
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  #57   ^
Old Wed, Feb-08-17, 19:37
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 12,106
 
Plan: Suzanne Somers
Stats: 182.5/165/105 Female 5'
BF:Melting!
Progress: 23%
Location: Phoenix area, AZ
Default

I'll post if I do something...tired out, probably fighting something off again...love your music list!
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  #58   ^
Old Wed, Feb-08-17, 21:10
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Quote:
Originally Posted by mviesprite
love your music list!
I'm having fun with it - it's all from a Pandora station I started years ago from The Mamas and the Papas. I skip the stuff that doesn't work for my exercises.
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  #59   ^
Old Thu, Feb-09-17, 22:33
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 12,106
 
Plan: Suzanne Somers
Stats: 182.5/165/105 Female 5'
BF:Melting!
Progress: 23%
Location: Phoenix area, AZ
Default

Quote:
Originally Posted by gonwtwindo
I'm having fun with it - it's all from a Pandora station I started years ago from The Mamas and the Papas. I skip the stuff that doesn't work for my exercises.

I love Pandora. I have many stations, including a dance station and an oldies station (70s and older music)

Went for a half hour walk tonight! Tired out but made myself do it.
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  #60   ^
Old Fri, Feb-10-17, 11:02
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,638
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Good job! I need to do that today - I'm afraid of the heat that is just around the corner.

Yesterday I refused to get on FB...made myself go outside ...and ended up moving 3 baker's racks full of plants (spread out over about 8 hours - I'm very cautious with my back) and trimmed/repotted several plants. I wore myself out and didn't exercise.
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