Late entry:
29 March

20 trips up and down the 2 flights

Time and intensity
13min, 157 BPM heart rate

26 trips up and down the 2 flights, two stairs at a time.

1/2 the Empire State Building number of stairs

Time and Intensity:
17min, 157 BPM heart rate

I've been having huge issues getting locked out whenever I've try to log on to low-carber lately. Just now I once again had to reset the password. It's most irritating, and I haven't been keeping up this gym log out of pure frustration. Trying one more time.

Yesterday was back and chest, moderately (2 sets).

Today is legs, moderately, and cardio.

Squats: 90lbx10,10
Good Mornings: 90x10,10
Combined Squat followed by Good Morning:90x4

Deadlifts: 130x12,12
Hamstring Curls: 25x12,12
Single Calf Raises: 12,12 each calf

Glute bridges, knees and feet together: 12,12
Glute bridges, knees and feet spread apart: 12,12

Cardio
30 trips up and down the 2 flights
Time and intensity: 19:30 and 157 BPM avg heart rate.

Yes, back to it! Slowly of course.
20 trips up and down the stairs.

151 BPM heart rate avg. 14 minutes.

Trying a new thing (for me, at least) intermittent fasting.
We will see how that and keto work together.

Hahahaha that didn't last long.

Fell off both the intermittent fasting and Keto wagon last night. I was ravenous from starting to exercise again, and the chocolate ice cream that our daughter enjoys called out to me. I smothered it in Hersheys dark syrup and gobbled a bowl of it.

It's been 18 hours since that bowl of ice cream, with only coffee and a couple of sugar-free energy drinks. Feeling ravenous again. Maybe that's just going to be my destiny if I'm to be at a healthy weight.

I started lifting again as well, but not enough volume or weight to worry about logging it yet.

So stairs:
26 trips up the two flights
155 BPM avg and 16 min.

Edit:
Found myself stuck inside a barb-wire fence at work with 3 hours left until night shift arrives, so I did some more stairs. Not as fast. The old body was already a bit stressed from the first go-around apparently, LOL.

16 trips
159 BPM avg and 10:45

Not too bad for re-starting. 42 trips today. I'd call that a win, considering it's 85 degrees frankenstein right now.

Dang ole chocolate ice cream! Maybe the hunger pangs will die off the further away you get from sugar. Good luck, keep climbing!

Thanks for the very kind words of encouragement, Thud!
Sometimes that's all you need to keep on plugging.

Had a difficult transition to night shift - quite a bit of insomnia this time.

Tried the stairs tonight, and it wasn't working out. Heart felt like a trip-hammer after just two trips up and down, at 150 BPM. Usually takes 6-8 trips to get it that high. So I stopped at 10 and called it good.

10 trips up and down the two flights of stairs
151 BPM avg and 6:45 min.

On a more positive note, the intermittent fasting is going much better than the stairs. Managed to pull off a couple of full 24 hour fasts, followed by eating keto-friendly food (mostly cheese and almonds). The pounds are really dropping off - it's just amazing. Down one pants size already.

Back on Day shift - I wasn't with it yesterday. Had a difficult time getting to sleep, and I took a sleep aid kinda late at night. It was still affecting me most of the day yesterday. Just really sleepy feeling all day long. Went to bed at 7PM after I got home again.

Much better today!

Did stairs until I got interrupted, then returned to finish up.

Round 1:
21 flights, 152 avg BPM, time 13:15

Round 2:
9 flights, 160 avg BPM, time 6:00

Wish I could have gone continuous, but a sewage line failed somewhere out on the highway and I had to turn off a pump so that it would quit leaking. Pretty important task, hahahaha!

2.5 Miles on the elliptical, easiest setting

19 minutes, 152 BPM avg.

Felt like continuing, it was really going nicely.

Had to take a break from cardio for a bit due to the hazardous air quality. It wasn't all that good indoors even. Then after it cleared we had company for a while. Back to it:

24 flights of stairs, about 15 minutes, 157 heart rate. New Heart rate monitor and I didn't really have it figured out yet.

30 trips up and down the two flights

Time and intensity:
20:30, and 156 avg heart rate.

Kinda digging the new (to me) Polar A3 wristband. Not sure if I need the added complexity or not.

36 trips up and down the two flights. About 3/4 of the Empire State building elevation. I'll get there.

Time and intensity:
24:30 and 156 avg heart rate.

So the new (to me) Polar A3 has requested that I enter my birth date so that it could determine the correct target heart rate training zone. It came up with what I thought were ridiculously low numbers.

I looked at the manual and the CDC website, and they both say the same thing: 220-age=Max heart rate. The Polar A3 then goes on to say that 65-85% of Max is your target range.

So let's see: 220-60=160 Max heart rate. Heh. That's where I hang when doing cardio.

The Polar calculated that 104-136 BPM is the target heart rate. Hahahaha! No. I'm not even breathing hard at that level of exertion.

I manually adjusted the minimum up to 130 and the maximum to 168. At 170 I start feeling a bit sketchy, and much above that it starts feeling like it's time to get the AED.

This heart rate monitoring thing has been an absolute godsend. Wish I'd been using one decades ago. It really helps you to figure out your limits and stay near them, instead of going by how icky you feel in the moment - although you should also pay attention to that!

There was no cardio over the weekend because I was playing lumberjack. Over Labor Day several trees dropped in the wind, and a few others remained standing but are dead, having been infested by bark beetles. I only now had time to deal with them.

Rather than let the dried up trees become forest fire fuel, I removed the limbs, cut them into rounds and gave them to a neighbor, then helped her split them. It's hard work. Not really cardio, but it's a solid and long-lasting core workout. Upper body is pretty sore, to be honest. Slinging a big chainsaw and tree trunks around gets to be a chore.

Today though I'm back at work on easy street. Did the entire Empire State Building stair climb. 50 times up and down the two flights of stairs.

34 minutes, 150 BPM avg.

No cardio today, much as I would like to and have the time. The old knees are feeling that workout from yesterday - a bit tender.

Instead I did a suitcase carry with a 30lb dumbbell for about 1/4 mile, some dumbbell bench presses, shoulder front, side and back lifts, some curls, and some extensions. Also some bent over rows. Nothing too serious, because I've been inactive with the weight for quite a while now. No need to damage a joint or create a lot of DOMS .