PT-60: Sweet spots and happy spaces (day 7)

Monday morning, training with J. And it was way too much fun! I sometimes think that I pack a lot of my fun for the week into the couple of hours of training with J each week. The ranges of our conversation contribute to the sense of accomplishment, and I frequently believe I get more out of our pre- and post-session chitchat than most people get out of the on the floor work.

Key Takeaways

I am getting stronger. This is one of my weird blindness issues in that this small fact continues to surprise me. Not sure why it should, but it always does. From my earliest recollections of an 8 lb. dumbbell being big and heavy to now, goblet squatting with a 50 lb. dumbbell, I have had this continual upward trajectory with weightier weights that confirms the work I do in the gym. Yet I am mostly in denial, until something splendid happens and I realize – wow, I did that!

One of the best aspects of training with J is the experiments in the test kitchen. In the 2 years we have worked together, I have watched him bulk up with muscle, then slowly trim back down, then bulk up again, slowly trim back to “normal” size. Nothing crazy or alarming, but definitely he gets bulkier and then very gradually becomes less so with changes in season or diet and exercise focus. Right now he is in a trim down and retain muscle phase, noticeably losing weight and becoming a more defined V-shape shape. With each of these cycles, though, there has been a dietary change and/or modified exercise focus, sometimes mildly, often wildly. There was the year of veganism – that was interesting. Now he’s working with intermittent fasting and kind of a blander foods diet. Lots of exercise himself, of course, and it sounds to me like more cardio as well. It is pure fun for me to watch and listen to the methods to his madness. But when your job is working with folks trying to reshape their shape, it is good to be aware and to test drive some of the things they/we as clients bring up and question him about.

Older is new again, with skills this time around. I have so much fun training days, and today was like new and off-the-scale fun. If all clients are as happy as I am when we conclude on Mondays and Thursdays, J has the best job in the whole world. Maybe not everyone has this level of fun or are as into training as I am, but it is really great to see and feel measureable forward progress.

What We Did

Today was about both review and layering in some alternative to our existing push List.

A1  Heavy goblet squat
A2  Incline chest press

B1  Bulgarian split squat
B2  1-arm overhead press/1-arm snatch

C1  Tricep rope cable (high, middle, low)
C2  Rope upright row

D1  Bent arm plank
D2  Reach-up + chopper sit-ups

How It Felt

Did I mention the heavy goblet squat with a 50 lb. dumbbell? While I could minimize it and say it was only the final set, I’m not going there. It was a 50 lb. dumbbell! Huge – physically and weightier weight wise. My issues of late with the heavier weights is ensuring form stays good and in place. With the goblet squats, there is this whole subtle hip breaks away first before knees and without too much forward lean. It’s subtle enough that I really have to apply supersize focus to ensure I work the body parts in the appropriate way. Today we warmed up with 30, up to a 40, then a 45, and finally the 50. J explained that trying to extend my strength range, it was fine to try for a few reps with the heavier weight. For whatever reason, I thought we were supposed to start heavier and drop set if necessary.

We did the incline chest press today, and as is our new custom, ramped up the weights. I went from pairs of 20, to 25, to 30 lb. dumbbells and had no issues. In fact, I enjoyed myself far more than is probably appropriate in the gym or legal in the state of California (we’re big on regulating and taxing everything around here). But no, between the new-to-me bench with it’s unused foot rest and feet on the floor or on the tippy toes while pressing, it was a new experience that felt wonderful. If my understanding of the push-pull Lists holds true, we’re still stalking that 6 to 8 range on the heavier weights, and I did well with the 30s. That said, I think there is more to learn and master with them, so in no rush to add more weight. So much fun just to experience the new feels of the my arch and feet on the floor (versus on the bench or foot rest).

Rather than the walking lunges, J put back the Bulgarian split squats. First set was body weight and considered the warm-up, but J noted this tiny little correction: I tend to straighten, push shoulders back, and arch my low back slightly while pushing up. This is not the best for my back, but it also diminishes the work the lead leg is supposed to be doing with the pushing up part. Second 2 sets we added dumbbells – first a pair of 10s, then a pair of 15s. I mostly did okay with the weights in my hands, although I do want to watch and ensure I don’t allow shoulders to sag forward with the weight. For the most part, I’m completely delighted with my efforts with the weights; it’s been months since we added weight, and last I recall it was a single 5 lb. dumbbell offset weight effort. There is still more work to be done with these, but for the most part, I’m super happy with my efforts. Bulgarians are not on my nor anyone else I know favorite’s list, but I have not-so-secret hopes of improving with more focused practice. My good fortune that they appear on several of my Lists and weights can be added and subtracted at will.

Next up was the 1-arm overhead press, a warm-up set with the 15, then a second set with the 20. All good, went well. When J replaced the 20 with the 25, I assumed we were going to up the weights today and try and overhead press with that. Nope, we were switching to 1-arm dumbbell snatches.

Last I recall doing 1-arm dumbbell snatches, it was with a 10 or a12 lb. dumbbell, not a 25 lb. dumbbell, and truthfully it has been awhile since I have pursued those Lists. But here’s the thing about training: I trust fab trainer with absolute faith in his judgment and expertise. If he thinks I can do it with a 25 lb. dumbbell, I am going to give it my best attempts. And the first few, the whole first set – they were ugly. They were tentative, trying to remember how they worked efforts, and there might have been some “holy S**T – what the F**K am I doing?” kind of thoughts flittering through my head. A couple of them got away from me, and rather than elbow bending like an upright row my arm and hand with the weight flew out in front of my like a wildly off-course, uncontrolled front raise. J got out an 80 lb. dumbbell and demonstrated for me once again. He says the weight is not to show off, but what he needs to demonstrate what it’s supposed to look like. My fab trainer is a badass; if he wants to snatch an 80 lb. dumbbell to demonstrate, I am plenty impressed. But I did get the more explosive portion of the movement, the push forward with the hips, and most important cue of the day: lead with the elbow. Not sure what I was doing or thinking the first go-round, but honestly I think if I am doing anything with a weight in my hand mind tends to be focused on it and whatever it takes to keep it under control. Leading with the elbow – cha-ching! Coin drop moment when suddenly it all makes a lot more sense. Still not as pretty or elegant or smooth as J’s demo, but much improved over the first set.

Next up was the cable machine for the rope tricep – high, low, and middle. In my own practices, I will choose one and go through my sets with it. But today, we did a set of each. When next I pursue this List, probably it will be the low setting, if only because I am too lazy to move the cable pulley up and down between exercises. For today it was fun experimenting and doing all of them; on my own, easier to sick with low when paired with the next exercise.

The rope upright rows replaced the rope crunch. Elbows above the hands and shoulders shrug up – these are harder than they appear on paper while actually trying to go through and conduct myself through them. But I am mostly back into the groove, paying attention to the elbows above and the shrugging up part. I can still feel my shoulders and upper back from doing these. Good things.

Planks, always a favorite; the bent arm plank from the floor remain a challenge. But I’m oh-so-slowly rising to that challenge. We have been doing a lot of planking recently, primarily from the bench. My arms tremble and shake, I have to focus, Focus, FOCUS on keeping glutes tight and ribs tucked, not letting shoulders sag, keeping elbows bent. Ugh. On my own in practice, will be using my gym timber to ensure I make my minimum – at least 10 seconds – and keep a watchful eye on my potential for maximums. I was inching closer to 30 seconds off the bench, but the floor changes everything.

The reach up + chopper sit-up – I refer to them as floor chops – resurfaced. I am stronger than I was, and can generally get through 5 or 6 sets of these bad boys. But there’s something about the end of the session, especially when I am aware that I’m in overtime, and I don’t especially want to do more than some spare-bare minimum. Something in my head clicks off and has me stopping, even though I feel pretty confident about form, technique, potential ability to continue.

Kitchen Sink Thoughts

No secret that I love training days. I love the learning, the corrections, the tweaks, the old and the new. There is a mind-body connection that I don’t even recognize or really even understand, but it has captured my imagination and the fullness of my attention. Having no other real hobbies (work doesn’t count), I get that this my thing. I love that I improve with practice to the point that even I see and can appreciate that my body is changing, regaining health and gaining strength.

This is my month for labs. I am eager and curious for new measures of my overall health. For the most part I feel really good about my ongoing efforts to keep my blood sugar under good control, drop some weight, and overall feel good in my own body and its abilities.

My mental and emotional health journey continues. There is a sense of disconnect and wonder that there was a 50 lb. dumbbell in my hands this morning and I did not injure myself or others in using it. More than that, sometimes the topics of our discussions while we are training bring to mind other ways and aspects of my life where I am not so normal or traditional and my brand of special needs – I would do a lot to erase that from my history. At the same time, I have grown up into a pretty normal, low-key, non-freaky sort of person. I would even venture so far to say I am pretty bland and boring when contrasted to the proclivities and interests and drama-laden lifestyle of others. And not at all strangely, I really love that about me.

Today was so much fun. My daily check-ins and discussions about exercise and diet leave me with less thought download on training days, although I admit some distraction tonight with other adventures underfoot this week. A weekend road trip may be looming large, and I am so excited I can barely focus on work or anything else this evening.

But I gotta. Such is the life of an entrepreneur with projects and deadlines and meetings ahead.

#august2017, #better-health, #diet, #emotional-health, #exercise, #fitness, #gym, #happy, #health, #healthy-eating, #inspiration, #mental-health, #motivation, #productivitiy, #progress, #weight-loss