The Barber’s Chair

Got to the gym a couple of minutes before 7:00am.  There were already a handful of people working out – the usual suspects.  Did Workout C of my DIY Phase 8.1.  This is the last time through this workout.  I am going to spend the time necessary to change things up.

Got home and made breakfast.  My wife got home from her workout just as I finished my second cuppa coffee.  Ate, read the newspaper – quickly - and headed out to get a haircut.

I have been going to the same barber for close to 30 years.  When I met him, he was a swinging bachelor.  I was married with kids.  He is 4-5 years my junior.  Now – he his 62, thinking about moving to Florida and “kvetching” about his age and how sore he is after playing Racquetball.  He plays twice on weekends with guys 10-20 years younger.  He plays aggressively and well.  “I’m going to have to pull back – slow down -  do something else.  I am just too sore the next morning.”

He joined a gym and just uses the treadmill. 

You know where this is going.  I started telling him about the value of free weight and body weight exercises.   I told him about doing circuits instead of the treadmill.  I told him about the BBOE-15.

“But I’ve got a bad back.” ” We all do,” – I responded.  “You’ve got to build up the secondary muscles to stabilize your core.”  He had no clue. 

I’ve heard the same line from guys turning 30 – 40 – 50.  I can’t – I’m too old – I have a bad back.  Yeah – excuses.

I started exercising almost 5 years ago at 62.5 years.  I am not afraid to state my age.  I am doing more than most guys at the gym – no matter what their age. 

The key – it is not just about going through the motions – it is about learning what to do and how to do it effectively.  I keep on reading and learning – I hope to never use my age as an excuse.

Leap Day 2012

It is Leap Day – February 29, 2012.  An extra day.  What did you do to make it worth while?

I hit the gym as usual – first thing in the morning.  Got in an RT – Workout B of my DIY 8.1.  Yes – I know – I am supposed to revise this program.  Just have not had the time to do it.  Still a good program.

I warmed up with 100 swiss-ball crunches followed by 50 decline push-ups.  Then 3 sets of 40 seconds Mountain Climbers using the BOSU ball.

Went from there to 4 sets of 5 reps  – Goblet Squats with a 50 pound DB.  Then 4×5 Cable Flys set at 50 pounds.  Moved back to the mat and did 2 sets of 10 swiss-ball hip raise and leg curls.  Ended with 4×5 DB alternating shoulder press with 30 pound DBs.

The workout took a solid 45 minutes.

Two notes of marginal interest: 

The scale showed the lightest weight in many a moon – validated that I am losing weight.  Just a couple of more pounds to be back where I want to be. 

When I walked into the Gym – the kid told me they had found the trap bar.  I thanked him.  It was nowhere to be seen.  Just strange.

Trap Bar Gone Missing

Did not have time over this weekend to re-design my workout and since this is the intercession between Challenges – I re-cycled my workout and did Workout A.  I just did not push for heavy and hard. 

Set up for the bench press and got in a warm-up and first set.  Went to set up the Trap Bar – and it was missing.  I wasted 10 minutes in a fruitless search.  Asked the kid at the front desk – he did not even know what the bar looked like.  Equipment periodically goes missing – small pieces that SOBs tuck in their gym bag and walk out with.  This Bar is as big as a person – so that did not happen.  I even searched the “Employees Only” back room.  No Luck.

I switched out Dumbbell Squats for the Trap Bar.  Similar – just not the same.  I am going to look at this from a positive view-point – this will force me to re-work my workout.

My mind has been continually reviewing what I want the next 8 weeks’ workouts to focus on.  I may need to ditch the 3600 Challenge and incorporate those exercises as part of my basic workout.  Just have to sit down with the BBOE & BBOE-15. 

I may go back to Burpees.  Tried one – ouch.  They take some getting use to.  The last time I did them I incorporated chin-ups and push-ups into them and did them as Count Downs starting at 10 Reps.  A full set is 56 x 20 workouts = 1,120 push-ups, chin-ups and burpees.  That will be done instead of my Cardio.  If there is time left to make the 40 minutes – I will fill in with steady state on the treadmill.

Maybe.  Still puzzling this one out.

Winter 2012 52 Day Challenge – The Finish Line

Yesterday was day 52 – the final workout day.  This morning, I posted my final numbers.  The awards will be posted on Tuesday.  I earned a Platinum Award.

My Final Numbers as of Friday February 24, 2012, Day 52 (100.00%)

CE: 102/104/96 (106.25%)
RT: 21/20 (105%)
CT: 20/20 (100%)

PG1: (40-4-40): 41/40 (102.5%)

PG2: 3600 Challenge: 5330/3600 (148.06%)

Swiss Ball Crunches: 1825/800 (228.13%)
Decline Push-ups: 1035/800 (129.38%)
Chin/Pull-ups: 470/400 (117.5%)
Single Arm DB Swings: 520/400 (130%)
Hanging Leg Raises: 580/400 (145%)
Weighted Dips: 470/400 (117.5%)
Cuban Presses: 430/400 (107.5%)

This was a pretty good Challenge.  Actually lost a couple of pounds.  I still want to lose a couple of more before that High School Reunion in June.  Focusing on brown bagging and eating at home are the way to go.  It allows me to really keep my carbs in the 25-50 gram range necessary to remain Keto Adapted; and to have a modicum of control over portion size.  For the time being, I will stick with TNT Plan A.

 

I headed for the gym this morning and got in the final Workout C of DIY Phase 8.1.  I really haven’t mixed things up – just changed the weights and reps per set.  Now I need to really change things around.  Just don’t know what I want to do.  The next Challenge starts on Wednesday, March 14th.  I will use this time to do some experimenting.  When the new NROL comes out in April, I will probably look to do those workouts.  If it is similar to the NROL for Abs – I will pass it by.

 

I may just play with some of the 15 minute workouts.  Only time will tell.

When Digital and Real Worlds Collide

Got in an RT this morning.  Only goal left – one CT – and it does not have to be 40 minutes since I hit the 40-4-40 goal.  We’ll see what tomorrow brings.  Between the school holiday and the religious Holy days, the Gym was empty.  Nice – I could do some super sets without interfering with  any one else’s workout.

I’m not a Face Book or Twitter Guy.  I have yet to get any type or form of Smart Phone, probably because I sit in front of a Computer all day.  To me – a phone is a phone.

Between the 52DC and TNT Men’s Health Forums and this Blog, I do live in a digital world.  Over the years, various “Pen Pal” relationships have developed.  I met wcmMatt, TJAK, RegalDozer and VABeachGirl for dinner in NYC about a year or so ago.  Turns out that RegalDozer grew up down the block from my office.  Strange World.  Met SWF for lunch while in Florida.  Nice people one and all.

Yesterday was just plain strange.  I am in a meeting in my office, when my assistant calls me out and says that there is a gentleman who dropped by and says he knows me.  I excused myself, and stepped out.  Smiling Guy sticks out his hand and I am wracking my brain out to make the connection.  Then I spotted his name on the card, and it Clicked.  RegalDozer was standing in my office.  Took me a minute to pull my head together.  This is a guy that has been fighting some serious health issues over the past year.   Didn’t look like he had any problems.  Healthy – smiling – laughing to himself over my confusion.  He had a meeting in the building and just dropped by.  I wanted to spend time talking – but had someone patiently waiting for me behind the closed-door.  We may be getting together over the weekend – and even stranger – he may be joining my gym and working out at about the same time frame.

Now – my 52DC Buds – how many of you have worked out with another Challenger?  No hiding behind your Avatar.  No stretching the truth – I had better get my act together.  Reality meets the Digital world.

Count Down to the 52DC Finish Line

Got in a CT this morning.  Wanted to do a double but just did not have my head in the right place.  Managed to finish off the 3600 Challenge by doing 25 reps of the Cuban Press.  Here are my numbers that will be posted tomorrow – assuming I do not screw up my clean eats.

My Numbers for Sunday February 19, 2012, Day 47 (90.38%)

CE: 92/94/96 (95.83%)

RT: 19/20 (95%)

CT: 18/20 (90%)

PG1: (40-4-40): 37/40 (92.5%)

PG2: 3600 Challenge: 3600/3600 (100%)

• (Swiss Ball Crunches): 1625/800 (203.13%)
• (Decline Push-ups): 935/800 (116.88%)
• (Chin/Pull-ups): 425/400 (106.25%)
• (Single Arm DB Swings): 480/400 (120%)
• (Hanging Leg Raises): 520/400 (130%)
• (Weighted Dips): 420/400 (105%)
• (Cuban Presses): 400/400 (100%)

Discounting Friday, which is my normal day off due to my weekly early morning BNI Breakfast meeting, I have 4 days left. 4 days to achieve 3 workouts – 2 of which are CTs.  Should be no problem – but – I like to plan for the unexpected.  Tomorrow should be an RT.  If I lead off that way – then my last workout will be number 41 and it will be the last required CT.  It would make more sense to lead off with a CT.  I really do over think this stuff. 

The Winter Challenge ends on Friday, February 24th and the Spring Challenge starts on Wednesday, March 14th,  There will be 2 1/2 weeks from the end of this Challenge to the start of the next.  I really need to come up with some fresh ideas for my workout.  Things are starting to get boring.

I hosted yesterday and asked whether the Challengers were having an annual physical.  Only one admitted that he is intentionally avoiding it.  I wonder if those who did not post – stayed away out of embarrassment about not having a physical.  I also wonder what the response would be if I had asked about their last dental checkup.

Taking a positive view – I suspect that most individuals who start exercising also take care of their health.  Why – either their health was the impetus to exercise – or – exercise was the impetus to focus on their health.

Bad Cholesterol – Not the Whole Story

I love it when various studies are reported and tell us things that we already know.

This morning Yahoo posted the following: “Bad” cholesterol not the whole story in stroke?  It reports on a recent study which appears to be out of NYU School of Medicine. 

Conclusions—Among a panel of lipid and lipoprotein biomarkers, baseline triglycerides, VLDL size, and IDL particle number were significantly associated with incident ischemic stroke in postmenopausal women.

 A Low Carb (ketogenic) diet hits all off these markers square on. 

It also stresses that the old measures are just not enough to rely on – or – more importantly to start taking significant medications.  The article went on to say:

Traditional numbers like total cholesterol and LDL, Berger said, “may really not be enough” — at least when it comes to the risk of ischemic stroke. (Ischemic strokes, which are caused by a clot that blocks blood flow to the brain, are the most common type of strokes.)

Now this is the part I love:

The new study was supported by the National Institute of Neurological Disorders and Stroke. One of the researchers is an employee of LipoScience, a company marketing a test that measures the number of cholesterol-carrying particles in the blood.

Seriously – wouldn’t you be happier to know the sponsor of every study.  There is one Factoid rotating through the screens at my gym which reports on a study identifying the significant health benefits of Maple Syrup.  Come on – You know who sponsored that study.

The Cynic in my never sleeps.

Colonoscopy – Over and Out – The Low Carb Effect

The one thing that everyone has joked about was weight loss.  “Oh – you are going to see a big weight loss.”  NOT.  I gained 4 pounds.

How the hell can that happen when you haven’t eaten a damn thing and you have emptied your innards out – completely? 

It’s the Low Carb Effect.  What?  Think about it.  Eating Low Carb and exercising – you maintain very little glycogen stores.  The result is that your body is purged of water – and as we have recently learned – salt.  I mixed the MiraLax with 64 oz of Gatorade – I had over 100 grams of carbs in 1.5 hours.  Talk about refilling your glycogen tank.  Add to that the salt content of the broth that was my sole sustenance for 24 hours.  My body is bloated with water – 4+ pounds of water.

I got to the doctor’s office at 7:30am.  Checked in and within a couple of minutes was called for prep.  Strip down except for your socks and put on this robe – opening towards the back.  The one really nice thing about having lost weight – the robe closed and I could actually tie the straps.  Yippee.  That’s right up there with not needing a seat belt extender for an airplane seat belt.

They hooked me up to an IV along with a blood pressure cuff and pulse monitor.  Blood pressure was the best its been measured in ages.  The Doc came in and complimented me on keeping my weight off.  I had been in his office for a different procedure about 3-4 years ago.  At that time, he did not recognize me.  I have known this guy for some 30 years – we circulate in the same community.  It wasn’t until he opened his file that he figured out who was lying on his table.  This time he was prepared.

He told me all the things that could go wrong – and then I was asleep.

When I woke, I was already in recovery.  Took a couple of minutes to get my head clear enough to get dressed and see the Doc.  One tiny polyp – benign.  Chatted about grandchildren and joked about whether he and/or I would still be around for the next appointment in 5 years.  We are around the same age and retirement and warmer climates loom large in your thinking.

My wife drove me home at 8:55, and she went to work.   I am home for the morning.  She will join me for lunch at home and take me to the office.  I am not allowed to drive until the anesthesia is fully out of my system.

The sole side effect - my colon had been pumped full of air – it is not a pleasant feeling – but it is dissipating – loudly.

Just finished my eggs, sausage and cheese breakfast. Working on my 2nd cup of coffee as I type this post.  Looking forward to working out on Saturday.

Colonoscopy – The Count Down

I worked out this morning – got a CT in – could not skip it with losing tomorrow.  I am cutting it close on achieving all my 52DC goals.  I could not have my pre-workout whey protein shake – just  coffee.  I don’t know that it effected my workout, which was not a heavy one.

Last evening at 7:30pm, I took 4 tablespoons of Milk of Magnesia.  I should have had my dinner a bit earlier.  Downing that miserably tasting stuff for desert was not fun.  I expected problems, but thankfully I was able to sleep through the night. 

Today – I am not allowed to have any solid food.  I will only be drinking water, coffee and broth.

ETA:  The broth is salty and has one carb per cup.

At 2:00pm, I will take 4 Dulcolax tablets and head home before it really takes effect.

ETA:  Took the 4 pills at 2:15pm.  Got home at 3:20.  Have everything set to go.  

At about 4:00pm, I mix the Miralax with the Gatorade and start drinking it.  The Gatorade has Sugar in it.  This does not make me happy, but under the circumstances it will be my only real calorie/food intake.   How often does a Low Carb Guy get to drink 105 grams of Sugar – and not call it a cheat?  My caloric intake for the day should be maybe 500 calories.

ETA: Started drink this stuff at 4:00pm.  Finished it at 5:30pm.  It started to do its job.

I will spend the rest of the evening/night watching TV and running to the toilet. 

ETA: Yep!

My wife has a dinner meeting and will not be home until about 9:00pm.  The positive – I will not have to deal with food being prepared and eaten in front of me.  The negative – I will have no one to complain to and share my misery with.  After all – isn’t that a wife’s job? 

A Pound of Butter – A Quart of Cream – What Could Be Bad?

I first had Vichyssoise on my honeymoon.  We went to Bermuda.  In 1967, that was THE place to go.  In fact, a guy I went to college with was on the same plane with his new bride.  How can you not love cold potato soup made with real butter, heavy cream and fresh chives sprinkled on top.  Heaven

When we got home, my 23-year-old bride – who had no real kitchen experience – staked out her territory – the Kitchen.  I had a great deal of kitchen experience growing up with a mother who worked and went to school at night and weekends, then living in a college apartment and sharing cooking duties and finally working as a short order cook.  She knew this and threw me out of the kitchen.  Time for her to learn.

We started to accumulate cookbooks – you remember them – after all this was before the Internet.  I bought her “Mastering the Art of French Cooking” by Julia Child.  The recipe for Vichyssoise is on page 39.  She made up a huge pot of soup.  Worked her tail off.  Scorched the bottom – just slightly – but enough to give it a slight burned taste.  I smiled – I ate – I complimented – and I threw it down the drain - hidden cup by hidden cup.

She worked her way through that book and the next one.  It was a joyful time before the advent of the Low Fat tyranny. 

We invited my parents to dinner.  Told my mom {whose 96th birthday is tomorrow – Valentine’s Day} about the cook books.  She reduced French cooking to its essence:  “A pound of butter – a quart of cream – what could be bad?”

This past weekend we went shopping at Costco – as we usually do. We bought a pound of butter, a quart of cream and 2 dozen eggs.  After all – we eat low carb, normal protein and high fat. Then we went to a regular supermarket to pick up a head of cauliflower and some chives.   I recount this story because tonight we  had Vichyssoise - cold.   Last night we had it hot.  Either way it is delicious.  It is just not made with potatoes - only a head of cauliflower.

My bride of 44 years has become one hell of a cook.  She can translate most any recipe to a low carb one.

Happy Valentine’s Day.