I'm a little bummed about my nagging upper back and neck muscles. They've been getting so tense that my back exercises trigger an excrusiating headache. I'm booked for some diagnostic testing to rule out the scary stuff, but I'm sure it's muscle related. I've been stretching my neck, upper back and shoulders daily and zapping them with TENS ans EMS and getting a deep tissue massaged weekly. It's helping, but the progress is so slow. I tried another full workout last tonight with my nephew, but needed to really lighten up my back exercises because they triggered my headache again. My improved stretching skills limited the duration and intensity of the headache, but it was frustrating to experience again. I'll get this licked, just haven't found the right combo yet.

I last blogged at the end of August. I haven't given up, failed miserably or quit, just couldn't figure out the new site and thought I lost all my blogs.
I've kept on schedule and this is my last week of a 12 week program. What have I accomplished? well I only lost 5#s in the twelve weeks, but the weight was never my issue, it was the fat and I've got less. Im stronger lifting 15%-40% more weight, I have more stamina and eat well balanced meals that keep me energized throughout the day. My blood pressure is normal, my resting heart rate has dropped by 12 ppm, my heart rate recovers much faster after workouts.My cholesterol and blood glucose are normal and when I get dressed I put on a pair one size smaller than when I started 12 weeks ago and they are comfortable. So who needs a stinking scale?

I always feel out of sorts coming off a night shift, so this workout was a little shorter than planned.

BENCH PRESS (Db)-at 12/35#, 10/40#, 6/45#, 6/45#
INCLINE BENCH PRESS (Bb)- 12/95#, 8/105#, 6/110#
FLYS-bd 10/30# 6/20#, 10/30# 6/20#, 10/30# 6/20#
UPRIGHT ROW (Db)-ud 12/30# 8/20#, 10/30# 6/20#, 10/30# 10/20#
SHOULDER PRESS (Db)- 12/20# x 3
LATERAL RAISE (CABLE)- 12/30#, 10/30#, 8/30#
TRICEPS PUSHDOWN-bd 12/60# 6/40#, 12/60# 6/40#, 12/60# 6/40#
OVERHEAD TRICEP EXTENSION (Db)-at 8/70# x 3
CRUNCHES 100 x 3

Well my brother's Dragon Boat racing season came to an end and his team qualified for the world championships in China next summer. I guess he'll be working out with me a bit more over the fall and winter. I'm sure to get my butt handed to me on a regular basis. We connected this evening and pushed through the following workout. He does get that little extra out of me every time.

INNER THIGH 15/170# x 3
OUTER THIGH 15/170# x 3
LYING LEG CURL-bd (10/85# 6/50#) x 3
LEG EXTENSION (ONE LEG)-bd (10/40# 6/25#) x 3
STANDING CALF RAISES (Db)-st (12/185# 10/135#) x 3
ONE ARM ROW-ud (10/85# 6/55#) x 3

Haven'tbeen on the blogs lately, been without a computer for over a week now. Still working out and eatting properly. Had a few set backs like a close call with my BBQ, fortunately I only lost the BBQ and nothing else burned up. Tonights workout.

DIPS 12/bwt -50#10/bwt -50#, 8/bwt -50#
DECLINE BENCH PRESS (Db) ss11/30#, 10/35#, 10/35#
CABLE FLYS ss 12/30#, 10/35#, 10/35#
FRONT SHOULDER PRESS (Db) at 10/25# x 3
BENT OVER LATERAL RAISE (Db) 10/25# x 3
FRONT SHOULDER RAISE (Db) 10/20# x 3
SHRUGS (Db) ud 10/60# 6/40# x 3
OVERHEAD TRICEP EXTENSION 12/70# x 3
KICKBACKS 10/20# x 3
ONE ARM TRICEP PUSHDOWN 8/20#, 7/20#, 7/20#

I got overzealous training to do an unassisted pull up in a challenge with another gym member who was also struggling to do one. We gave ourselves a 30 day limit to see who could do one first pull up. Tomorrow is the 30th day and I got 3 unassisted pull ups. Jamie hasn't been able to get one yet, but he is close, so if he can't do three of more tomorrow, I'll win this challenge. Unfortunately in all my eagerness, I aggravated an old elbow injury and my tendinitis has flared up. I'll be taking it easy for a bit avoiding all bicep workouts for a week or so. Today I lightened up some of my lifting so I wouldn't strain the arm. I figure this is a good time to build up my cardio again. Sometimes a change can be refreshing. Hope everyone has a great weekend.

I came off working five 12 hour night shifts in a row and not a lot of regular workout got done. I did take my mat, dumbbells and bike and managed some form of activity on my breaks and my meals. I spend most of yesterday sleeping to catchup, but today I spent 3 hours mowing my lawn in the rain and this evening I got back into the gym for a formal workout. I finally got some wrist straps to aid my lifting without causing my arthritis and hand tendons to flare up. They'll take some getting used to, but worked out well, my hands and knuckles aren't swollen. It was a good day. Tomorrow it's back to two more night shifts.

I've been working lots of OT and with the temporary shortened gym hours, most of my workouts have been dumbbell work, crunches and cycling (mostly in the rain). I had a lot of errands to take care of today, but managed to connect with my brother for a full workout. He didn't do as much but cheered me on and spotted. My brother wasn't lazy today, he raced in a 64 km canoe marathon on Saturday and placed 2nd. His shoulders and chest were still sore. I guess that's why he pushed me, wanted to make me just as sore. Got to love him. Tomorrow when I'm feeling it, that will change. 8-P

INCLINE BENCH PRESS (Bb)-at 12/105#, 10/105#, 8/105#, 7/105#

I've been busy, but active. My schedules at work and home have required me to be more creative with the limited time I have this and next month. I've been riding my bike and doing more at home with my new dumbbells.
I haven't lost any weight, but who cares, I've gone down another pant size and added two new holes in my belt. I'm lifting more than ever before and my cardio is as good as it was 20 years ago, so who needs a scale?
I managed this formal workout after work this evening and feeling good while I suck back this cool protein/cinnamon/ mango smoothie.

STIFF-LEG DEADLIFTS (Bb)-ss 10/105# x 3

I had a rough day today, so the weight room became my friend. I lifted more than I had originally planned with shorter recovery times and the extra burn melted away the frustration I was dealing with. My day finished off better than it started.

CABLE FLYS- 12/60#, 10/70#, 12/70#
BENCH PRESS (Bb)-at12/35#, 10/40#, 8/ 45#, 6/50#
DECLINE BENCH PRESS (Db)- 12/100#, 10/120#, 10/120#
SHOULDER PRESS (Db)-ne 10/30# 6/20#, 10/30# 6/20#, 8/30# 6/20#
BENT OVER LATERAL RAISE (CABLE)- 10/20# x 3
FRONT SHOULDER RAISE (Bb)- * 10/20# x 3
ONE ARM TRICEP PUSHDOWN-at 10/25# x 3
OVERHEAD TRICEP EXTENSION (Bb)- 10/60# 10/70#, 10/80#

Its been a hectic week with lots of commitments, so I've squeezed in some cycling and ab workouts at home to break up the piles of mundane paper work I need to complete this week and next. My brother joined me for the 1st half of tonight's workout, but he made it memorably fast paced.

INNER THIGH 12/170# x 4
OUTER THIGH 12/170# x 4
LEG EXTENSION (ONE LEG)-bd 10/45# 8/35#, 10/45# 8/35#, 10/45# 8/35#
STANDING LEG CURLS-bd 10/ 8/, 10/ 8/, 10/ 8/
SEATED CALF RAISES-st *12/90# 8/45#, 10/90# 8/45#, 12/90# 8/45#
ONE ARM ROW- 12/85#, 10/85#, 10/85#
CLOSE-GRIP LAT. PULL-DOWN-ts 8/ 10/ 12/
BACK EXTENSIONS- * 12/, 10/

It was a busy day, 3 hours pushing a mower and followed up with a workout with my brother after supper. My exercise sheet made it through the wash and a little hard to read after blow drying it. We pushed hard this evening, with some weight improvements, some gassing out and a bonk on the head while doing lying tricep extension...I'm OK. The pace was brisk, the sweat profuse and sucked back lots of water. It was a good day.

INCLINE BENCH PRESS (Db)- 15/30#, 10/35#, 8/40#
BENCH PRESS (Bb)-ss 6/135#, 10/115#, 8/115#
CABLE CROSS-OVERS-ss * 10/50#, 10/60#, 8/60#
SHOULDER PRESS (Db)-at 10/25#, 8/25#, 6/25#, 5/25#

I squeezed in a half decent workout after work this evening. It's been a long day and I'm heading to bed soon.

STIFF-LEG DEADLIFTS (Bb)-ss 10/60#, 10/70#, 10/70#,
LEG EXTENSIONS-ss * 10/60#, 10/70#, 10/70#
STANDING CALF RAISES (Db)-ud 15/205#, 15/255#, 12/255#
BARBELL ROWS- 12/60#, 10/60#, 8/60#, 8/60#
FRONT PULL-UPS-ts 8/145#, 8/145#, 6/155#
SEATED WIDE-GRIP ROW-bd 12/145# x 3
BICEPS CURL (Bb)-at 10/75# x 4
CABLE CURL-ss 10/80# x 3
WRIST CURLS (Db)-st 12 x 40# x 3

It's been a weird week for me, fighting an infection, antibiotics restricting my diet and meal plans, and lots of blood work x-rays and ultrasounds. My workout and blog time was limited. I got creative with meals and walked and rode my bike more. Good news is life returns to normal on Tuesday. I connected with my brother for a workout today right after competed in an 8 km canoe race. He took his 12 year-old son and placed 1st in the adult division (included a detour to assist a tipped kayaker). He was warmed up when we hit the gym, but I felt drained, can't wait to get back to my regular meals.

I've been busy and couldn't fit it my regular workouts this past weeks, but have been getting my share the old fashion way with yard work, landscaping and a 2 1/2 hour hike on Saturday. I've been eating well and feeling good.

Tonight's workout was done solo and slower, but I worked up a good sweat. I've got a cycle planned for tomorrow.

LEG EXTENSIONS- 12/80#, 10/80#, 10/90#
STANDING LEG CURLS- 12/35#, 10/35#, 10/35#
STANDING CALF RAISES-st 12/185#, 12/205#, 12/205#, 12/205#
FRONT LAT. PULL-DOWN- 12/145# X 3
FRONT PULL-UPS-at 6/145#, 8/130#, 8/130#
BACK EXTENSIONS- * 12/25# X 3
INCLINE BENCH CURL-ud 10/25# 6/15#, 10/25# 10/15, 10/25# 8/15#

I had had an interesting day at work today. There were critters everywhere. The painted turtles were sunning themselves, a bear and three cubs were making their rounds, two deer and a moose, and a bald eagle (which is rare up here). With the exception of the eagle, I've seen these before, just not all in one morning. We were expecting heavy rains so I was on the lookout for some guy building a big boat, figuring the animals were going somewhere.
Got to fit in a solo workout after work. It seemed like everyone was working the chest and shoulders tonight and the equipment was in full use. I lucked in when a couple of students offering to fit me in between their sets and spot me on my lifts. I would have lightened up the weights if I didn't have the help, so I got in a good session, thanks to some courteous youths.

It's been too long since my last workout. My agenda has been overbooked with "need to deal with" items and even though I've been eating well, I'm craving a good workout. I took my nephews to the pool for a swim meet today and got in a solo workout. The boys shaved 10 seconds off their personal best and I'm feeling less sluggish.

STANDING LEG CURLS-bd 10/45# 6/35#, 8/45# 6/35#, 6/45# 12/35#
ONE LEG EXTENSIONS-bd * 10/45# 6/35#, 8/45# 6/35#, 6/45# 12/35#
SEATED CALF RAISES- 15/90#, 15/90#, 15/90#, 15/90#
FRONT PULL-UPS-10 8 6 6
T-BAR ROW 8/80#, 8/90#, 10/100#, 12/100#
FRONT LAT. PULL-DOWN-bd 8/145# 6/100#, 6/160# 4/110#, 12/145# 6/100#

Between night shifts and home chores, it's been hectic this week and I got a bit behind but managed to get some workouts in regardless.
Wednesday my cardio was 3 1/2 hours of mowing the lawn and my legs felt it for a few days.
Thursday I was called in to drive my nephew to swim practice as my sister-in-law can't drive for a while, so I got in 35 minutes of cardio on the elliptical trainer and a good ab workout while my nephew swam at team practice. I got 2 sets of 100 crunches on a 45% incline again, my 3rd set was only 60, but I was stocked anyway.
Today I got in a better workout with my brother. It wasn't complete because I needed to get ready for night shift, but it was fast paced and challenging non-theless. My exercise nemisis has got to be the bench dips, they always kick my butt and make me whimper, so when I saw that I need to do them with weights, I was somewhat intimidated. Well I finished them feeling really good. Another evil exercise conquered and tamed. A little at a time and you get surprised by a small breakthrough like that. One day at a time, bring it on!

I got to take care of my nephews this afternoon to let my sister-in-law and brother rest. The boys didn't need much encouragement to get out and bike and explore in the wooded area around my place. They played hard and ate well, then we connected with there dad, my brother and we took the kids swimming while we worked out. The kids will sleep well tonight. This marked the first night I out lifted my brother, but only because he had 3 Dragon boat practices in the last 4 days. Still, I'll take it. We pushed through the session quickly to finish when the kids swim ended. I'm going to feel this one for a few days ;-P

With my sister-in-law laid up with a fractured foot and unable to drive, I've pitched in with driving my nephews to some of their events. I took one nephew to his swim club workout and used the wait time to get in a 35 minute cardio on the elliptical trainer doing 3.8 miles on level 12, followed by Inclined Crunches 100 & 60 & Cable Obliques 30/100# x 2.
Oh yeah, I'm really feeling yesterdays workout, but I'm grinning about it. Have a nice weekend.