My Diary

Spinning

Yesterday's workout was a jump class. I think Linda's (spinning instructor) trying to get in all of her specialty classes before she leaves on Dec. 11th. Psyching myself up to do strength training now - lower body today. I'm interested to see how I'll do with the BSS balance-wise today, because balance was so crappy on Monday.
 
NROL's Hypertrophy I, Workout B10

All exercises 4x10, 60 seconds rest except for abdominals which are 3x15, 60 seconds rest.

A1 Squats 65

B1 Deadlifts w/Shrug 65

C1 Bulgarian Split Squats 20
C2 Step-Up 20

D1 Reverse Crunch (w/Stability Ball between Knees)

Squats - for whatever reason these felt strong today.

Deadlifts with Shrug - and for whatever reason, these didn't. Grip was an issue as I had to set the weights down for about 5 seconds in the middle of the 3rd and 4th sets for about 5-10 seconds to refresh my grip.

Bulgarian Split Squat - the balance problems from Thursday persisted, but not quite as pronounced now as they were then.

Step-ups - I really need to pay attention to these so as not to push off with the back foot. Caught it after the fact a few times.

Reverse crunch (with 6lb medicine ball between knees) - Think I will upgrade to the 12lb ball next time.

Overall - Mixed feelings on this one, as it wasn't as good as I'd've hoped, but it wasn't half bad. I'm sure if a pro was looking at my form on some exercises there'd be some recommendations on form but on the whole I don't think I'm doing too badly. Feeling a little burnt out though, and am starting to count the workouts til the end of Hypertrophy I, and looking forward to the rest after it.
 
Spinning

All terrain ride last night - it was tough but fun. When the question came up as to when Linda (spinning instructor) would be leaving and who would take over the class, she said that she had a replacement through May, and that I should get certified as an instructor myself. She's told me that before, but this time she said it in front of the class. So yeah, that was cool.
 
Unplanned Rest

Well it seems that I'm to take a rest day today. For the first time since I started working out, I forgot my gym clothes. It's ok though - my shoulder somehow knows when it's supposed to get a working out and starts acting up. So this time I'll listen and back down til Monday.
 
All terrain ride last night - it was tough but fun. When the question came up as to when Linda (spinning instructor) would be leaving and who would take over the class, she said that she had a replacement through May, and that I should get certified as an instructor myself. She's told me that before, but this time she said it in front of the class. So yeah, that was cool.

and why not?! Thats a great idea!

:p
 
Woah! Congrats Tom!! You should definitley do it. You definitley have the motivation and drive and are great with motivating people! I think it would be awesome =]
 
Another culture filled day on Saturday, as I went to the to see the Renoir Landscapes exhibition. It featured many of his early works with a just a coda of three late works for contrast. I always enjoy the major exhibitions when they come to Philadelphia, since Philly knows how to run the show pretty well. Still, it was pretty crowded, but with a bit of patience and good will, I got to see everything. And there was much to view - each room took a different subject to illustrate points of Renoir's style. One for example was cityscapes - scenes he'd painted while living in Paris, which stood in marked contrast to those which he painted while traveling - St. Mark's in Venice, and some botanical gardens in Algiers. Also included were everyday scenes of people, relaxing, exercising, going about their day. While impressionism doesn't generally well... make an impression on me, I couldn't help but see what a mastery of light and shadow Renoir displayed. All this was supported by an excellent audio tour - certain paintings had a small symbol with a number by them - you punched in the number on the file player they provide you with and you hear the curator's description of the painting and some interesting facts about it. Not only that they have a "Family Tour" version too which, to be honest, is far more entertaining as they have the "artist" speaking to you about the artwork. Some paintings had both symbols, some one or the other and some had none at all, but all had a placard which gave more information. From these I actually did learn a lot - I didn't realize Renoir painted with Cezanne and Monet from time to time. It kind of explains two paintings from the first room of the exhibition. One features two artists, one standing behind the other who is working at an easel. The second self-deprecatingly shows two artists sound asleep at the beach. It's these human moments I found fascinating in his work, along as I said, with his tonal palette.

After the exhibition and accompanying gift shop, I found out there was to be a Music in the Galleries presentation, but after looking around for Gallery 206, I was kind of stumped as to where it might be. Fortunately, I saw a girl carrying a cello case, so I figured this was my best bet yet, and I followed her. When she was joined by the violist and violinist, I was sure I was on the right track. Gallery 206 is in the medieval section of the museum, hung with tapestries and religious triptychs. It was in this setting the trio played excerpts from Handel's trio sonatas. All were students at Curtis and they all played quite well - it was very enjoyable. (Curtis Institute is a great music school in Philadelphia, training young musicians, many of whom have been accepted into the Philadelphia Orchestra and the like.)

As a side note, I got to see out the front of the museum where they had this gigantic tree. I wish I had a camera because it looked awesome against the backdrop of the Ben Franklin Parkway (and of course the "Rocky" steps leading up to it).

A cab ride across the city brought me to where I had an excellent lunch of beef pie, with red cabbage and a very fine George Washington Porter (brewed for them by Yards Brewing Co, also a fine Philadelphia business). I've talked about it before, but City Tavern is one of my all time favorite restaurants - not only because of the window dressing (staff dresses in period costume, and they periodically have actors playing famous people of the period in their lounge, with whom you can talk about the events of the day - the "day" being the 1770's, and when I was there it was General Washington) but because the food is historically authentic, and flat out fantastic. I've yet to have a bad meal there - also, the portions have always been just right. I also got up the gumption to purchase the cook book, which, if they actually do cook their meals this way, explains why it's so good. It's definitely not for those short on time, but for those who love being in the kitchen it's well worth it. I'll talk more about it once I start making the recipes.

After the City Tavern, I walked back on up to the Kimmel Center, where there was apparently a Christmas choral concert going on in Verizon Hall. They broadcast the music out into the Kimmel Center, so it was nice to relax and hear the choristers do their thing. After that, they had a group of 6 or so French horns playing carols in the Center, between Verizon Hall and the Perelman Theater. A nice meal of chicken salad and a large cup of minestrone hit the spot, and I looked about the hall until the pre-concert conversation (given by a lecturer at Penn).

The work we were to hear was - a large scale oratorio that isn't performed that often. It tells the story of a Peri a being born of a mortal and a fallen angel and her attempts to get into heaven. The doors to heaven would open if she brought the gift that heaven wanted most. As these things go, it takes three tries before she succeeds. The work which inspired it, Thomas' Lalla Rookh was rooted in Persian mytholgy, but apparently the story's crossed boundaries, as I listened to what I gathered was a Jewish couple discussing the finer points of the version they heard, agreeing it the same basic story.

It was a very good performance, though the soprano that sang the Peri was somewhat inaudible at times due to the orchestra/chorus. This is a bit unusual in that Schumann scored the work for orchestra, chorus, a vocal quartet and two soloists. To my ears, this enables him to shift from full choral passages to chamber passages to solo passages without as much differentiation in texture or volume. The libretto reflects the fad for orientalism then present at the time in Europe. Judging from the place names used, that term is given a very wide berth - as just about anything east of Europe - so Lebanon, Syria, Egypt, India and a few other far flung places get mentioned. Sir Simon Rattle was the conductor and apparently had enough clout that he could pick his own music. I don't see this displacing Handel's Messiah any time soon (nor even Mendelssohn's oratorios Saul and Elijah, which influenced it) but it does have its moments to be sure. I'm glad I picked up a recording of it and hope to get to know the work better.

I got out of the city quickly, and thankfully because just as I was getting home (I live about 2.5 hours away) there was enough snow on the ground to be cautious. Still, a great day, even with the freezing temperatures.
 
NROL's Hypertrophy I, Workout A11

All exercises 3x15, 30 seconds rest except for abdominals which are 3x15, 60 seconds rest.

A1 Incline DB Bench Press 50, 50, 50 (12)
A2 Ball Seated Cable Rows 50

B1 DB Shoulder Press 40, 35, 30
B2 WG Lat Pulldown 120

C1 DB Neutral Grip Decline Bench Press 50, 50, 50 (11)
C2 High Pull 35

D1 Swiss Ball Crunch (feet against Bench)

Notes:

Incline DB Bench Press - This one went pretty well. I'm discovering that with the bum shoulder the 50lb dumbbells are about the heaviest I can go on this exercise without really ticking it off.

Ball Seated Cable Rows - Again, these went pretty well too. Was tough getting the last ones out though. (God I hate the 3x15 protocol).

DB Shoulder Press - Not entirely sure what happened here... I'm guessing the weight I should've done was 35 for each set, but I can truthfully say I used the highest weights I could in each one.

WG Lat Pulldown - These might benefit from a dropback in weight to get a fuller range of motion. Will speak with the woman who runs the gym about it.

DB Neutral Grip Decline Bench Press - These were ok. For some reason I just could not finish out the 3rd set though. Still, I was happy in that I was able to get off the bench somewhat more gracefully than in previous attempts.

High Pull - Didn't increase weight here, and I'm glad of it, because 35's were the limit of what I could handle.

Overall - Just didn't have the mojo today, but I pushed through the workout and I'm glad I did. To me this lends credence to the idea that I need some rest from the weights both mentally and physically, as working out is starting to become a chore rather than fun.
 
Well, its Monday. I personally hardly ever have good Monday workouts! Glad you had fun in the city. great details
 
Well, its Monday. I personally hardly ever have good Monday workouts! Glad you had fun in the city. great details

Thanks :) I thought about what we talked about by the way, and I'm not entirely convinced. I'll most likely send a pm your way about it soon.
 
Thanks :) I thought about what we talked about by the way, and I'm not entirely convinced. I'll most likely send a pm your way about it soon.

Well how I look at it-until you are a female and can think like one, you can't disregard what I said. Take it from someone who has gone through the paces. Plus, what do you really have to lose? Is what you're doing working for you?

;)
 
Well how I look at it-until you are a female and can think like one, you can't disregard what I said. Take it from someone who has gone through the paces. Plus, what do you really have to lose? Is what you're doing working for you?

;)

Well if you're going to bring common sense and/or logic into this I don't think there's much more to discuss... lol
 
was kind of stumped as to where it might be. Fortunately, I saw a girl carrying a cello case, so I figured this was my best bet yet, and I followed her. When she was joined by the violist and violinist, I was sure I was on the right track
lol..very right track;)
glad u had so much fun.
 
A new trainer and gym? A new beginning?

I had my first meeting with my new trainer Tim today at the Y. We basically talked about training approaches. I was hearing similar things from him that I know I read in NROL. Compound exercises, six main exercise types etc., so I was encouraged.

We went through form for the lower body exercises and I was happy to hear that my form was good. While it was cool to lift using barbells, I'm not sure I'm quite comfortable with the weight room. There's not much room to move around, and there's only one cage. I'm sure there's an adjustment period, but I think I simply prefer the vibe and the atmosphere in the corporate gym.

That said, I think to get the full value of the training, I'll let Tim devise a program for me. (My spinning instructor, who assigns the trainers at the Y said that Tim was her trainer and kicked her ass, and she seems to think very highly of him.) The thing of it is, I KNOW NROL is a great program... but... I look at peoples' logs who are fortunate enough to have individualized programs and I think that I might like that even better. What I'm hoping to end up with is kind of an individualized NROL-style workout. From what I heard today it sounds like I might get it.
 
Finding a good trainer that understands what you want is a great way to re-energize your enthusiasm for weights and working out in general.

It's a huge compliment for you to be told you could take in instructing spinning. A friend of mine did just that almost 2 years ago when her spinning instructor moved on. She'd never though about being an instructor until the opportunity persented itself and it was a great motivator for her. You should seriously consider it.
 
Katie,

I understand what you were saying - I just am a bit impatient I suppose because I wonder when do I get my turn to be more than "just friends" with a gal I'm interested in.

And for everyone else, Katie and I were discussing how relationships develop with a view toward her helping me find someone local to me. Getting the woman's point of view so to speak.
 
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Finding a good trainer that understands what you want is a great way to re-energize your enthusiasm for weights and working out in general.

It's a huge compliment for you to be told you could take in instructing spinning. A friend of mine did just that almost 2 years ago when her spinning instructor moved on. She'd never though about being an instructor until the opportunity persented itself and it was a great motivator for her. You should seriously consider it.

I know - I was very flattered she'd mention it. She'd said so before but that was just between her and I.
 
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