A PHP Error was encountered

Severity: Notice

Message: session_start(): Server 216.70.100.53 (tcp 11211) failed with: Connection refused (111)

Filename: cowbird/session_helper.php

Line Number: 18

The Workout Journal – 12/02/2014 by Frederick Smith
 

Forgot your password?

We just sent you an email, containing instructions for how to reset your password.

Sign in

  • Been off the computer for a couple of days, but the workouts continue. Especially with all this holiday food in the house. We fed 10 adults for Thanksgiving but had food for about 20 (funny how that seems to work), so we've had pies and stuffing and meats and all sorts of things around to eat.

    So I've been making casseroles, sandwiches and even just warmed up meals from the leftovers, but they are about gone. And this is after I sent a lot of food home with others.

    So how do you get through the holidays without gaining 20 pounds? Simple, it's all about portions and time.

    Now the nice thing about Thanksgiving meals is the number of people around your table. Even when they're enjoying their meal, people have a tendency to talk about themselves, their families, and all sorts of things when they gather, which tends to slow your eating down. The more you engage in pleasant conversation, the slower you eat, which means the food has a chance to reach your stomach and tell your brain you are full.

    Portions are always a concern, but again, since there is so much food at a Thanksgiving meal, it's a pretty easy thing to just have a scoop of this and a spoonful of that rather than fill your plate to overflowing. And it's not like you're likely to run out of something, at least not if you're like my family. We never know who all will show up from the invitations, so we always make plenty to go around.

    The Workouts:

    Yesterday was chest and back day, and for the first time I was able to verify why I don't collar my weights when I bench press. If you're read my blog, you know I work without a spotter, so I am pretty cautious about the amount of weight I load. Last week I performed my bench presses with 150 lbs on the bar and had no problem with the three grips (hands 6” apart, 12” apart, 18” apart for each of the 3 sets of 5 reps). This week I loaded 160 lbs and got the first 4 close grip presses up, but when it came to number 5, I faltered and had to lower the weights to my chest. If I had collared the weights, I would have been trapped under that weight. As it was, I simply tilted the bar to the left, then the right, and the plates fell off. No problem, no injury, and I am fine.

    I loaded the bar back up with 150 lbs and completed all the sets as I did last week. I will try 160 lbs again next week, and see how it goes. But it's nice to know I can get out of a tight situation if I need to.

    Back rows yesterday were at 160 lbs, and I had no problem with the 3 sets of 5 reps for the vertical bar, close grip horizontal, or the bicycle bar.

    Ab days are going as planned, pretty much the same routine and the same 600 reps in various exercises every other day. The morning walk and cardio are just part of my day.

    Tomorrow is Arm and Shoulder day, and I am increasing my weights by 5 pounds to 45 lbs per dumbbell for my shoulder exercises and by 10 pounds to 80 pounds for my barbell curls. For the Preacher curls and Triceps pullovers, I'll be using 100 lbs on the extension.

    Hope everyone had a blessed and wonderful Thanksgiving. Stay Strong.

    Fred
    • Share

    Connected stories:

About

Collections let you gather your favorite stories into shareable groups.

To collect stories, please become a Citizen.

    Copy and paste this embed code into your web page:

    px wide
    px tall
    Send this story to a friend:
    Would you like to send another?

      To retell stories, please .

        Sprouting stories lets you respond with a story of your own — like telling stories ’round a campfire.

        To sprout stories, please .

            Better browser, please.

            To view Cowbird, please use the latest version of Chrome, Safari, Firefox, Opera, or Internet Explorer.