2/9/2010

Mostly had goals talk with Amazon Goddess Wendy as outlined in thread on the other forum, but also...

Squats: 6 x 190, 6 x 170

push ups, feet on 20 inch box, as fast as I can...20

I did some other stuff, don't remember exactly what it was, now.

2/10/2010

Went in and did my University SHALA. My University will give you $150 if you complete a lifestyle and health questionnaire and then go in for a basic analysis. They prick your finger and get a little blood and work up your blood glucose, HDL/LDL cholesterol. They take your resting heart rate and blood pressure...and they do a 3-site skin fold caliper body fat analysis.

If you do all that, you get the $150..yes THEY pay US...and two free training sessions with the personal trainers. I'll request Wendy again, or if I can't get her, one of the trainers here is a semi-retired track coach, so he'll probably have some good ideas for me as well.

Results of the SHALA

blood glucose is great at 88. My total cholesterol is creeping up, but still entirely fine and my HDL/LDL ratio is really good, as it always has been. However, my resting blood pressure was WAY up, a good 20 points higher than it usually is. I'm not going to panic over that, it's just one measurement and there's some stuff going on in my life that is pissing me off and stressing me out so it's probably just that....but still. I need to do something about what's causing that unusual spike.

Finally my percent body fat is 38% which is "very overweight" but not quite "obese". It's all around my gut, he couldn't pinch diddly on my pecs or upper thigh. I could stand to lose 30-40 pounds. I now weigh 292 which is the most I've ever weighed. No more carnitas at lunch no no more late-night doughnuts!

OK todays workout... 2/11/1020

bosu lunges and push backs... 5 x 80 lbs each leg. I'm having a hell of a time balancing on the damn bosu these days.

hip adduct/abduct....2 x 8 x 150 pounds "on the stack" each leg ...I still really "feel" these.

curls ... backed off a little today, 2 x 8 x 90

bench dips with 55 lb dumbell in my lap... 15, then 12

sit ups with 25 lb plate on chest...13

hammer wind core crushers on the roman chair ... 8 winds each way with 8 lb medicine ball

hypers .... 10 slow and easy with 10 pound plat on chest

Rowing Machine!!! haven't done this for a long, long time. I thought I'd do ten minutes ! NOT! 5 minutes and my quads FEEL it!

squat and twist...I don't know what to call these. You shoulder up a barbell and then squat down semi-deep and rise up, twisting to one side. Then you sink back down and "untwist", and then rise up and twist the other way.....2 x 10 x 100 pounds. This is a bit much, I think I should back off to 90 lbs. for a few sessions, then come back up.

sitting flys... 2 x 8 x 190 "on the stack" first time I've closed off two sets of 8 at 190 pounds!