Something of a rough weekend. Kidney problems (and bladder); enough said.
Sunday was mothers day. I love the whole concept of motherhood. I love my mom and I love my wife for being the mother of my children. The best Mothers day ‘blessing’ was not in church but what I heard during the final ‘around the table’ scene on Blue Bloods this past Friday. That was a Hallmark moment and should be preserved as the way to do ‘it’.
I have lost weight (46#s since late December) and I do feel good (most of the time). Here was this mornings routine:
- Lat Pull-down 2 sets, fifteen reps 115#
- Seated row, 3 sets, fifteen reps (three hand positions) 100#
- Chest Press 2 sets, fifteen reps (two hand positions) 85#
- Pec-fly 2 sets, fifteen reps 75#
- Shoulder press 2 sets, fifteen reps 85#
- Lateral raise 2 sets, fifteen reps 55#
- Bicep curl 2sets, fifteen reps 65#
- Seated dip, 2 sets, fifteen reps 120#
- Abdominal 2 sets fifteen reps 105#
- Leg press 2 sets, fifteen reps 155#
- Leg curl 2 sets, fifteen reps 75#
- Leg extension 2 sets, fifteen reps 75#
- Hip adduction 2 sets, fifteen reps 235#
- Hip abduction 2 sets, fifteen reps 235#
- 20 minutes stair-master, 4 ‘laps’ on level 1, 3 ‘laps’ on level 2. 700+ (pairs of) steps, 45+ floors.
I was in the gym about 90 minutes. I’m still rebuilding after a strain in my left leg, so the leg numbers are 70-75% of age based averages. Everything else is 85-105% age based average for one set of 8-12 reps. The plan is to build the stair stepping to 30 minutes at level 3 or greater and then increase all weights to 100+% of age based average while maintaining the 3 or more times average–total rep count. I added 2 minutes 30 seconds to the stepping machine since last Friday. I should be at the 30 minute mark mid-week, next week. Tomorrow I will add back in the 11.5 mile bike trike ride on alternate days.
That birthday goal is looming on the horizon; its time to buckle down and work.
