Arms

Spent 30 minutes in the gym this morning.

Bike: 6 minutes @ level 7
Swimmers press: 24@ 10# each l, r
Back scratchers: 12 @ 5# each l, r
Articulated Fly: 12 @ 5# each l, r
Squat: 12 @ 5# each l, r
Gunslingers: 12 @ 5# each l, r
Side Extensions: 12 @ 5# each l, r

Glute kicks: 12 @ 45# l, r
Torso Twists: 12 l, r (forgot the weight setting)

My shoulders were a bit achy from days of swimming and reading, so tonight we dusted off the old routine.

15 minutes walking (about a mile)
Weight Room:

• 32 twisted angels
• 32 inclined twisted sit ups
• 24 swimmers presses, 7.5# each hand
• 16 kettlebell squats, 20#

20 minutes in the sauna.

Life is good.

A bit of calm before the storm.

Yesterday evening's swim lessons and gym trip were a welcome but of the day. I upped the elliptical to level 7 for 13 minutes, walked a quarter mile or so, rowed a thousand meters, walked another half mile ish, did 20 inclined sit ups, and then hit the weight machines for my arms.

The number in the weight room was 20 - twenty reps of everything, and by the time I got to the dreaded chest press, my arms were already worn out. The first time I did the machine, I could barely get four reps at the no-weight weight of 15 pounds, and last night I had to rest after a set of 8. I was pretty certain I wasn't going to get to twenty, but while resting after the second set of 8, I realized I only had 4 more to go, so, shaking a bit, and taking my sweet old-lady time of it, I got 4 more.

I felt like such a badass on my way to the hot tub.

This morning, the promised snow arrived before dawn. Itty-bitty flakes have been falling steadily, coating everything and accumulating quite nicely. It's supposed to fall continuously until Sunday morning, and I'm perfectly fine with that.

Do it.

Warriors do not have a monopoly on the weight room. And while there are many schools of thought about the best method for lifting, and the best equipment, what really matters is that you use weights (without injuring yourself), period. Small amounts of weight have an effect, and every day doesn't need to be a new personal record. In fact, I'm a big fan of a mildly difficult weight being used over and over and over.

Any warrior will tell you that repeated use over time is the one and only ticket to real strength. Yes, it's boring. No, you don't get buff in an hour. But we're here to craft a better life, and that's not a one-off.

The upside to this approach is that you don't have to over think it: find whatever method is likely to get you to do it (kettlebell, free weight, machines, toddler-lifts) and then do that, again and again and again. If you find yourself still bored after 50 reps, increase the weight a little - no engineering degree required, no act of heroics necessary - until that eighth rep is difficult. Then do that on a regular basis until you're still bored after 50 reps.

The gains are more at the foundation level, but will be undeniably evident in your physique. You'll look good and be able to lift groceries and toddlers with ease; you'll be able to walk longer and farther than before; you might even be able to move a bookcase or a couch by yourself.

No one is going to write ballads about your grocery-carrying prowess, I'm sad to say. But we here at NF know the dedication and life force that are crafted and honed. We will cheer you on and remind you that even when you feel like a wimp when you're only doing [whatever] at the gym, that you're still knocking it out of the park by being there.

Just do it.

You'll be amazed at where you are in a year.

Cardio versus Weights

Let's be real: cardio doesn't build shape. Weights do. And if you're working out for any reason, you have an ideal shape in mind. Weights are the ticket to get you there. Yes, processed food and sugar need to go. Yes, running and the elliptical shed calories super fast. But you won't get the body you are after unless and until you work for the shape.

Me? I want to look dead sexy from every angle, to stop traffic coming and going. And then I'm going to change my license plate to &BRAINS2.

Simple Sunday

This morning we turned the dough into bagels, and wow, is it yummy. It's so good that we are considering ditching store-bought and making our own batch of 16 every week. Feel free to stop by for Sunday brunch around 9.

After bagels and rest time, we hit the gym. It's arms day for me, which means nearly an hour in the weights room after warm up on the elliptical. I am increasing, slowly, so it must be all to the good. Drank a litre of water during my weights hour, too.

Then I donned my new suit - board shorts for the win, ladies! - and hit the pool while Vivian splashed in the kiddie area. The hot tub at the end is ridiculously soothing. At home, we all devoured some more food - I had 3 eggs, a hamburger from last night, some Swiss cheese, mushrooms and a tomato. And cinnamon tea.

It's been over 24 hours since I've had a cup of coffee, and nearly three days since a cigarette.

Easy Saturday

The gym doesn't open until 8 on Saturday, but we were up before dawn anyway. It continues to amaze me that children live to be school aged.

Ten minutes of elliptical, a half mile walk, inclined sit ups, glute machine and back extension, both at higher weights.

An Evening Out

This afternoon after we picked up Vivian, we all went to the gym together. I did a record 13 minutes on the elliptical before hitting the track to run (yes, run. Me!) a quarter mile before doing inclined sit ups, back extension, glute machine and legs workout. Afterwards, we all went into the pool, and Vivian had a ball in the kids area. Dinner at home was ground beef with mushrooms, leeks, rice, garbanzo beans, and cheddar cheese. It was tasty and filling and super comfortable.

Today's life moments included paying on my college tuition, dropping a resume at an office, finding a couple other jobs to apply for (tomorrow), and sorting out the books, knitting supplies, and papers that were stacked in and around the study.

Life is good.

Again with the arms

This morning we rolled into the gym after a scant two hours of sleep. Arms, arms and more arms. Then back home to do Vivian's morning routine, and then back to the gym to finish up arms, swim six lengths and hit the hot tub for ten minutes.

I pushed the routine a bit, increasing weights or reps or both. Glute machine, inclined sit-ups and back extension continues, though I had to increase the weight on the glute and back machines. I guess I'm doing something right. Also, a whopping ten minutes on the elliptical.

Now, a nap before meeting and court.

Weights, again, at last

It has been forever since I was in the weight room. Today's gym visit saw a lot of arm activity on the machines, and I'm exhausted and glad to be back. As usual there were 25 inclined sit ups and a round with the glute machine. Before weights, I managed six minutes on the elliptical machine. Progress is still progress.

Half an hour of swimming rounded out the morning. Steak, eggs, Swiss cheese and fresh tomatoes were perfect at home. I'm on my third half-litre of water and heading for a nap.