De-Flab Me

I missed yesterday with menstrual cramps from hell (sorry for the TMI, but it’s true). They’re also invariably accompanied by severe lower back soreness. I’ve been told that getting in shape will help reduce cramp pain — is that true?

Anyhow, today I did arms / torso to make up for it. Still having issues with the abs vs. back thing. Even in those machines that are supposed to stabilize you, (I don’t know if they just don’t adjust to my size, or what), I find my back moves a lot in relation to the pads that are supposed to hold it steady.

Today’s workout:

Tricep dip: 40/15 x 3
Arm Extension: 20/10, 15/10, 10/10
Bicep Curl: 10/10, 10/12, 10/10
Seated Row: 20/15, 25/10, 25/10
Lat Raise: 10/10 x 3
Overhead Press: 10/10, 10/8, 10/8
Chest Press: 10/10, 10/10, 10/8
Torso Rotation: 10/10 x 3 (each side)
Ab Crunch: 30/15 x 3
Back Extension: 50/20, 55/15, 60/10
Plank: 15 sec x 3

I haven’t posted for four days, but I’ve only missed one gym day, I promise.  Friday was just plain busy, I didn’t make it to the gym because I had to be somewhere early Saturday, and Sunday was my day off, which was good because I wasn’t within gym range.

I did cardio/legs both Friday and today, and recorded weights / reps.  Here’s the report:

Friday:

Bike: 20 min, “Strength” setting, Level 1
Hamstring Curl: 30/8, 20/10, 20/10
Leg Extension: 20/10 x 3
Leg Press: 45/15, 55/10, 55/10
Hip Abduction: 35/10 x 3
Hip Induction: 35/10x 3

Today:

Bike: 20 min, “Strength” setting, started at Level 2, finished at Level 1
Hamstring Curl: 25/10 x 3
Leg Extension: 20/12, 20/10, 20/10
Leg Press: 60/12, 60/12, 60/10
Hip Abduction: 35/10 x 3
Hip Induction: 35/10, 35/10, 35/12

Today was my first core / arms day.  The arms and shoulders are pretty straightforward, but core is really an issue for me.  Situps or even crunches or planks tend to make my back hurt; and ditto for the various ab machines.  I need to find a way to strengthen my core enough that I can actually work my abs instead of my back when I’m trying to work my abs instead of my back!

It probably doesn’t help that I tend to overdo it a bit on the actual back exercises.  I can move a whole lot of weight in that back machine without feeling any discomfort at the time, or even feeling like it’s difficult; but I know that come this evening, I’m going to be very, very sore.

This afternoon, one of my projects is to find some sort of worksheet so I can start keeping track of weights, reps, and progress.  Woohoo!

Today was my first day at the gym. The first thing I needed to do was sign my contract (goodbye, firstborn…), and they wanted to swipe my credit card…. which I discovered to my horror was not in my wallet! (Don’t worry, I found it when I got home.)

In any case, my first priority right now, other than just building the gym habit, is rehabbing my left knee, which you may recall I injured trying to take up running. Since I’ve hurt this knee before (dislocated the kneecap, and it’s never been quite the same since), I know what to do for it.

I started with 20 min on a bike using a “strength” sequence. (They have reclining bikes — hurrah! Until I strengthen my core, upright bikes will probably mean back pain.) It was a challenge (the distraction of a news report on the TV was helpful), but didn’t leave me with any discomfort in the knee, which was a good sign. I also realized two thirds of the way through that bikes now have an indicator that flashes to tell you when you’re not pedaling fast enough, and that I’d apparently been slacking the whole time! Cool, it’ll be like a game, which will make it more fun.

I then moved on to the weight machines. Leg extensions, curls, and presses, and hip inductions and adductions, and that’s it. THe only problem I ran into is that the back support on the leg extension machine doesn’t adjust far enough forward for someone my size.. In any case, next time I”m going to start keeping track of my weight and reps.

Tomorrow I’m going again. I think the plan will be legs and cardio Mon/Wed/Fri, and core and arms Tues/Thurs/Sat, to allow for resting everything properly. I’m also thinking about joining one of the classes (mostly yoga) they hold most mornings as an extra push to get me out of bed. Does that sound like a good idea, or should I just stick with the straight workout?