fitness routine, for posterity
scrapped the pilates class (too inconvenient time-wise and also the more i read up the more it seemed kind of iffy for what we do; mobility work seems more effective and waaay less time-consuming...kind of a bummer though 'cause i really dug Dana!), also scrapped the steady-state cardio (really digging the interval stuff--i actually feel like i accomplish something, and my heart stats are improving while they weren't before--and it is way more time-efficient), switched to a "less is more" (heavier weight at fewer reps) approach with the bodyweight pull-ups and dips (seems to work better; my arms are finally changing and my upper-body lifting is finally improving), added in overhead squats (but still in the "practicing form and balance" phase, not the "this actually weighs anything" part). new bonus: R and i have finally figured out how to go together and have everything but the pressing/benching overlap (he doesn't do weighted squats anymore and we're both totally comfortable rowing and deadlifting solo), which means couples days don't take forrrreverrrr anymore. in fact, days i'm alone (increasingly often now that school and teaching are both in full swing) i press solo too. benching is the only thing i'm not ok with doing sans spotter, and i've considered messing around with the (villified) smith machine so maybe i'd be able to even bench alone. we'll see.
2 or 3x a week at the gym (~90 min):
-warm-up: 5min easygoing elliptical
-strength (still Starting Strength/StrongLifts and loving it; nothing but barbell and bodyweight): full squat (warm-up: bodyweight and 4 ramped sets, work: max 3x5), overhead squat (<45lb 2x5), military press/full bench press (warm-up: 4 ramped sets, work: max 3x5), bent-over row/deadlift (warm-up: 3 or 4 ramped sets, work: max 3x5/1x5), dips (max 1x10), pull-ups (max 1x10)
-cardio: 16min interval elliptical (3min warm-up, 10 cycles of 20sec max + 40sec recovery, 3min cool-down)
-mobility: 10 full bodyweight squats, 20 torso twists, full range of motion neck rotations, 20 windmills (10 each direction), 7 shoulder dislocations
days off when i can remember (<10min):
-more mobility, core and grip strength: 15 leg raises, 15 leg kicks (the pilates kind, not the kickboxing kind), gripper tests, the mobility stuff i do at the gym
food (only on weekdays; weekends are a free-for-all which funny enough usually means RELIEF from all the constant eating):
-5-6 meals/day spread out every 3hrs or so
-120g protein/day (~30g/meal for best absorption), mindful (but not obsessive!) about carbs esp. grains and sweeteners, not afraid of fat or calories per se, variety and "wholeness" as always a priority
-exception: immediately after the gym, carb-loaded low-fat smoothie of ice, banana, spinach, sweet potato or chickpeas or oats, skim milk, low-fat yogurt, whey protein, wheat germ, cinnamon
-supplements before bed: fish oil, acidophilous, psyllium, cranberry-c, and once in a while (around menstruation time) iron (especially important on lifting days)
-one morning meal (usually full-fat greek yogurt with berries) includes flax meal
-don't drink alcohol immediately after (say, that evening) a day of lifting (note: this has made social drinking kind of weird, bc it means no drinking friday night and the optimal time is tuesday night)
possible changes in the future, eventually:
-heavier/more serious overhead squatting
-olympic-y lifting to replace the rows maybe (i have a feeling this might require outside help though because no amount of reading will make someone as uncoordinated as i am "get" it; luckily, i do occasionally see people doing olympic lifts in the rack at the y so it's possible...)
-switching from the gravitron for bodyweight work to negative or assisted (people claim the gravitron will never let you jump directly to unassisted bodyweight stuff because of the unnatural way your legs are bent)--but must be careful of rhabdo!!
-maybe those "backwards" sit-up things done on a bench? someday...
2 or 3x a week at the gym (~90 min):
-warm-up: 5min easygoing elliptical
-strength (still Starting Strength/StrongLifts and loving it; nothing but barbell and bodyweight): full squat (warm-up: bodyweight and 4 ramped sets, work: max 3x5), overhead squat (<45lb 2x5), military press/full bench press (warm-up: 4 ramped sets, work: max 3x5), bent-over row/deadlift (warm-up: 3 or 4 ramped sets, work: max 3x5/1x5), dips (max 1x10), pull-ups (max 1x10)
-cardio: 16min interval elliptical (3min warm-up, 10 cycles of 20sec max + 40sec recovery, 3min cool-down)
-mobility: 10 full bodyweight squats, 20 torso twists, full range of motion neck rotations, 20 windmills (10 each direction), 7 shoulder dislocations
days off when i can remember (<10min):
-more mobility, core and grip strength: 15 leg raises, 15 leg kicks (the pilates kind, not the kickboxing kind), gripper tests, the mobility stuff i do at the gym
food (only on weekdays; weekends are a free-for-all which funny enough usually means RELIEF from all the constant eating):
-5-6 meals/day spread out every 3hrs or so
-120g protein/day (~30g/meal for best absorption), mindful (but not obsessive!) about carbs esp. grains and sweeteners, not afraid of fat or calories per se, variety and "wholeness" as always a priority
-exception: immediately after the gym, carb-loaded low-fat smoothie of ice, banana, spinach, sweet potato or chickpeas or oats, skim milk, low-fat yogurt, whey protein, wheat germ, cinnamon
-supplements before bed: fish oil, acidophilous, psyllium, cranberry-c, and once in a while (around menstruation time) iron (especially important on lifting days)
-one morning meal (usually full-fat greek yogurt with berries) includes flax meal
-don't drink alcohol immediately after (say, that evening) a day of lifting (note: this has made social drinking kind of weird, bc it means no drinking friday night and the optimal time is tuesday night)
possible changes in the future, eventually:
-heavier/more serious overhead squatting
-olympic-y lifting to replace the rows maybe (i have a feeling this might require outside help though because no amount of reading will make someone as uncoordinated as i am "get" it; luckily, i do occasionally see people doing olympic lifts in the rack at the y so it's possible...)
-switching from the gravitron for bodyweight work to negative or assisted (people claim the gravitron will never let you jump directly to unassisted bodyweight stuff because of the unnatural way your legs are bent)--but must be careful of rhabdo!!
-maybe those "backwards" sit-up things done on a bench? someday...