So far so good. It’s been a fairly standard Monday. Work, workout, back to work and then home in a bit. I’ll go to my Lindy Hop class tonight. That should wrap things up, except for all the things that happen in between those events.
Work is solid. I’m learning Ruby as I left my Plone book at home. One way or another I will figure out web based programming. I’m also cloning my main hard drive using Ghost. This is not terribly movement related, but it’s what’s happening in my life.
I went to the gym at noon and did the following workout:
1) Deadlift 135, 225 X 3; 255 X 8 X 3 : 1 minute rest between sets. I made all my reps so I’ll bump up the weight by five pounds next week.
2a) Dips: Body weight + 100 pounds X 8 X 3; 1 minute rest
2b) Pull-ups: Body weight + 47.5 pounds X 8 X 3; 1 minute rest
This was a superset. I started with a set of 3 dips, rested a minute, then did a set of three pull-ups, rested a minute and then did my second set of dips. After alternating between dips and pull-ups, I put my weights back and then did a set of dips with only bodyweight for maximum reps. It’s amazing how light my body felt after having 100 pounds attached to the dip belt. I did twenty-six reps. I then did a set of body-weight pull-ups. I only got ten reps. That’s okay. I’ll probably do the body weight reps every week during this workout. It’ll be fun to track the progress.
As usual, after the lifting of the weights came the jumping of the rope. I skipped rope for twenty minutes. I left my iShuffle at the office. This led to listening to the gym radio instead of my tunes. After twenty minutes of jumping rope, my usual time, I had worked up a nice sweat and took my leave of the gym.
The only other movement thing I’m working on as I type is being aware of transversus abdominis (TA). For those not in the know, TA is part of what many people refer to as The Core. I’m planning to write an article on it for my newsletter, The Monthly Fix, at some point. For now, let’s just say I’m trying to suck in my gut all the time. While this can help foster a smaller waist and help display a six-pack, it has huge implications in terms of posture and movement. Having a strongly activated TA helps efficiently transmit the drive of the legs to the torso. It also helps improve posture. This is a very long story. Suffice it to say an activated TA creates a solid, supple platform upon which the upper torso, neck and head can stack. Focusing on TA has really improved my Tango walk and helps my posture tremendously. All I have to do is keep my attention on it.
Nutritionally, I’m on track. I usually eat fairly low amounts of carbohydrates six days a week and then carb up once a week. As I carbed up yesterday, I’m back to my usual routine. I eat approximately five small meals a day. I tend to have protein at every one and some sort of low glycemic index carb. I also have pickles frequently as I figured out a few weeks ago I was eating too little sodium. This led to cramping and other symptoms. All the symptoms went away after I started eating more salt. For fat I eat olives, they also have a decent amount of salt, and take Omega-3 supplements regularly. Overall, my nutrition is pretty stable. I tweak it occasionally, but I’ve spent the last sixteen months figuring out what works well for me. I’m very happy with how things are progressing on the nutrition front.
Several hours later.
I’m now home and winding down for the evening. Lindy class was nice. We reviewed material from two weeks ago, there was no class week, including follower’s double inside spin from the tuck turn and Tacky Annies. Then we moved onto the Shorty George and Mini Dips. It was fun.
Before that I started tearing apart two new Argentine Tango videos. The first is Osvaldo Zoto and Lorena Ermocida’s first Tango performance from the 2004 CITA Video. I really like their precision and power. The other is Julio Balmaceda and Corina de la Rosa’s Vals from the 2003 CITA Video; Side A, Chapter 20. I’ll do these in parallel and try to process a page a day. That seems relatively reasonable.
Overall, it’s been a pretty typical, not so tricky Monday.
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