|
Stayed up late reading books on fitness after finishing bingeing on the first season of "The Blacklist." Seven hours of solid sleep, vivid dreams, and two hours of drowsing while listening to podcasts. Morning plank. Ten minutes on the Air Walk Trainer to burn off glycogen.
Today is an up day on the Alternate-Day Diet (4:3, intermittent fasting) which means I can eat whatever I want. I'm coming off two days of cardio while riding out a heat wave and trying to decide what direction my strength training will go. One new addition to strength training: I'm now doing 10 minutes of warmup and 10 minutes of cooldown on the Air Walk Trainer.
Strength training: ten minutes each on the Air Walk Trainer to warm up and cool down, 45 minutes of eight great exercises for arms from "Age-Defying Fitness" using five-pound dumbbell bars with Iron Bull Tgrips 2.0. Two sets of 12 reps, except for the upright rows (only one set - I may have had problems because I started in a chair with arms and the exercises are supposed to be done in an armless chair). Overhead lifts, shrugs, shoulder flexions, shoulder abductions, elbow flexions, elbow extensions, and shoulder extensions. Took longer than I though it would. My first step is to get the moves down and establish this as a habit. Next step is to increase the reps on the upright rows. Next strength training session (legs) on Sunday. Twenty-four minutes of posture and neck and trunk exercises from "Age-Defying Fitness on the mat.
Cardio: 51 minutes on the Air Walk Trainer, 197 steps. I'm through binge-watching "The Blacklist" *sob*. Started with off "The Glades," tried to start "Haven" but couldn't get into it.
Relaxation: 20 minute nap, 24-minute whole body meditation.
I continue to build a library of books on the DASH and Mediterranean diets. My latest addition is "The DASH Diet for Every Day: 4 Weeks of DASH Diet Recipes & Meal Plans to Lose Weight & Improve Health." Still cleaning out the freezer compartment. As soon as it cools off, will start cooking some frozen veggies. I got a bunch of shrimp in cans I want to find a use for.
"Strength Training Past 50 - 2nd Edition (Ageless Athlete Series)" arrived. It's the most comprehensive approach to weight lifting for older people I've seen. I may graduate to this program once I've mastered the strength training in "Age-Defying Fitness." One idea that I got from this book is to do separate workouts for upper and lower body, also mentioned in "Strength Training for Seniors: How to Rewind Your Biological Clock" by Michael Fekete. That will give my muscles plenty of time to recover. I may have been over-training by doing around 50 minutes of leg strengthening exercises with ankle weights followed by a day of the whole body conditioning program with dumbbells. I'm going to be sure to wait 48 hours before the next strength training session. I want to get serious about increasing reps and/or loads which may be one reason I haven't made as much progress as I would like.
Diet Calendar Entries for 12 September 2014:
|
752 kcal
|
Fat: 21.38g | Prot: 52.71g | Carb: 91.76g.
Breakfast: Planters NUT-rition Heart Healthy Mix, Mom's Best Naturals Crispy Cocoa Rice. Lunch: Body Fortress Super Advanced Whey Protein - Strawberry (34g), Milk (Nonfat). Snacks/Other: Newman's Own Black Bean & Corn Salsa (Medium), Simple Truth 7 Ancient Grains Rice Crackers. more...
|
|
1899 kcal
|
Activities & Exercise:
Calisthenics (heavy, e.g. pushups) - 24 minutes, Walking (slow) - 2/mph - 1 hour and 20 minutes, Resting - 14 hours and 16 minutes, Sleeping - 8 hours. more...
|
|