Friday, June 29, 2007

June 29, 2007

Still working out. No weights this week.

Went to the doc to check on my blood pressure the nurse got 132/98 and the doc got 150/104. He felt that if it goes down to 132/98 at times and isn't constantly at 150, then I would do better by losing 20 pounds instead of getting on meds.

So there's my goal!

# # #

Banned a kid from my house yesterday, have people calling me about work problems after work, people constantly asking me to help them with problems, and people constantly asking me what they can do for me. I think I just need space. Then people get hurt by my needing space. It sucks, but I guess I gotta take care of me and if people get hurt by that, they'll have to deal.

Can't wait until the funeral is over. And I haven't been that involved. I just know I'll feel better. Feel bad for my homegirl and my bro, and my Compadre... My Comadre wasn't old yet.

Siguenle Adelante!!!

RealAge tip for June 29, 07

Managing the Aftermath

What do you say when a stressful moment passes? "Phew. Glad that's over." Not so fast. You're not out of the woods yet. Seems there's this little thing called the "aftereffects" of stress. And it can make your heart race and have you raiding the kitchen cupboard.

Beyond the Moment
In a study, men and women were asked to complete a task
despite unpredictable bursts of noise being broadcast into the room. After the task (and noise) ended, their heart rates climbed higher. And although the men's appetites were unfazed afterward, the women who had felt frustrated by the noise loaded up on
Reducing stress can help control this, too. bland, fatty foods (like cheese and plain popcorn).

Gaining Control
So what's the moral of the story? Stress-reduction strategies aren't just an in-the-moment fix for an unpleasant situation. Think of ways to unwind well after a crisis has passed. And don't drop your guard against emotional eating the second you're out of the fire. If you do, the hand you use to wave goodbye to a stressful situation may end up in the snack cupboard. Try these tips for smarter eating.

Tuesday, June 26, 2007

June 26, 07

Descanse en paz Comadre Priscilla.

My comadre passed yesterday. I may blog more later this week. I cancelled my trip to the social forum.

Monday, June 25, 2007


People's Caravan blog....

OK, I did my squat workout yesterday warmed up with a set of 5 at 135, a set of 5 225, and 6 sets of 3 at 255.

I did three sets today on bench warmed up with 135, and 3 working sets at 155, two 10s and an 8. Then did lat pull downs for 3 sets of 10 with 80 pounds - I know I gotta go heavier, but with my bicep tender, I kept it lighter for today.

I leave for the US Social forum tomorrow and I'll be doing mostly crunches and unweighted squats, and either walking or riding an exercise bike.


RealAge Update June 25, 07

A Breath of Better Blood Pressure

"Take a deep breath and calm down." If you've done it, you know a long, slow breath really does help. But can it do more than restore your composure? Seems so. If done the right way, the simple act of breathing can help bring down your blood pressure (BP). Here's the six-step way to make it happen.

6 Steps to Better BreathingIn a study, it took only 10 minutes of proper breathing technique daily to lower blood pressure considerably after 8 weeks. The people in the study used a high-tech, interactive audio program that guided their breathing with music. Here's the tech-free way to do your lungs -- and your BP -- right.

Lie flat on the floor.
Take a deep, slow breath. Imagine your lungs filling up with air. (This should take about 5 seconds.)
As you breathe in, your belly button should be moving away from your spine -- the result of your diaphragm pulling air into your lungs.

Toward the end of your inhalation, your chest also may expand.
When your lungs feel nice and full, exhale slowly. (This should take about 7 seconds.)
You should notice your belly button pulling toward your spine as you exhale.Other Ways to Get DownBesides better breathing, how else can you lower your blood pressure? Regular exercise and a low-fat/low-sodium diet do the job. And some yoga, meditation, or biofeedback help.

Friday, June 22, 2007

Stronger Body, Better Blood Sugar

A diagnosis of type 2 diabetes could change your life. We're talking pills or needle pokes, constant diet concerns, and higher-than-average health risks. But you may be able to muscle a future like that aside. Just 12 weeks of regular resistance training can help improve the body's ability to manage blood sugar. There's a catch, though.

Build Your BodyHigh blood sugar isn't good -- it could quickly put you on the path to type 2 diabetes. But keeping blood glucose from getting too high is harder when you get older, even if you're healthy.

Luckily, exercise is an excellent antidote. Both resistance training and cardio exercise can help. For weight training to benefit your blood sugar, though, you need to get an adequate amount of protein in your diet.


Did chest and back workout. I held back some because my bicep is hurting. But still got in a good workout. I don't know if I'll make it to cardio this afternoon.

I think I gotta figure the Thursday night Jam and Friday morning workout a little better! It was cool. Rudy Boy set me up to jam with John Mancha. That was really cool. Felix, of Felix y Los Gatos was leading on vocals, so it was Felix, Mancha and Me. Really nice jam.


Thursday, June 21, 2007

Random Goals!

OK, if you've read this long enough you know I'm not losing tons of fat really fast!

You also know that I'm probably in better shape than I let myself know about...

After talking to our torturer - cardio class leader - she showed me that when we adjust for age, I'm above 90 percentile in strength. Pretty damn good. But I never settle do I?

So I looked up some charts at home (and this is not age adjusted so it may be high) but it has a scoring from 1- 10 points for different lifts, and I'm trading the leg press for squatting.

So to score a 48 which would be excellent - I would go for 8 in each area (skipping squats which I'm just guessing on - and 9 and 10 will be in the parenthesis!).

So here's what my arbitrary goals are:

Bench Press 245 (265, 285)
Arm Curl 110 (120, 130)
Lat Pull-Down 205 (215, 225)
Squat 300 (340, 375)
Leg Extension 130 (140, 150)
Leg Curl 110 (120, 130)

Of course that's at my current weight since all of these are based on percentage of body weight. So I will adjust these to my new body weight as it starts to go down.


Swamp Cooler of the Stars

Hey, it seems like I'm the swamp cooler assistant to the famous! And famous Lesbians at that!

You guess who on this page allows me to work on her cooler! Go ahead guess! Oh, the page.....

June 21, 07

Did a bike workout this morning. Trying not to burn myself out, but keep active. Our director for the fitness challenge pointed out that I bench in the 90 percentile range for guys 40 years old.

So now I'm starting to turn around my self-perception which I know is key to making this really work!


Wednesday, June 20, 2007

D.E.P. Antonio

Antonio Aguilar - el Charro de Mexico - dies at 88.

June 20, 2007

Today was squat day. Warmed up with 135 for 10. Then went on to 225 for 5. Finally 6 sets of 3 with 235 - with very short breaks in between. I recently began looking at total pounds moved, for squats I ended up moving 6,705 pounds. Then I did leg curls, sets of 10 with 25, 30, 35, 40, 45, and 50 pounds. 2,050 for that. Got a cardio workout later today!


Tuesday, June 19, 2007

Got 'em!

Luckily I just thought of where I could get a digital camera for a few minutes....

Tat finished!

These are phone images, so I'll get some pics from someone's digital camera soon!

Monday, June 18, 2007

Frank Zane at 64!

Frank Zane at 64!

Mas Real Age - 6/18

Sad and Old: It Ain't So
We may lose our hair, not hear as well, and get more wrinkles -- but we'll have big smiles on our faces. It turns out that growing older isn't such a drag. Time and time again, 70-year-olds report higher levels of happiness than 30-year-olds. Are you happy?

Better with Age
Why might older adults be happier? It could be that the kind of maturity that can only come with age allows people to keep an emotional even keel. Or that with advancing years, we simply become more skilled at coping with our circumstances -- even those that are life changing. Whatever the reason, it's good news for our health.

June 18, 2007

Well, this weekend I blew my diet, but between a graduation and Father's day, I had too much meat and beer.

I didn't workout before work, but I'll still workout today for lunch. My arms were blasted after my max bench on Friday so I didn't do my arm workout. I'll get that in today squats on Weds. and bench on Friday. I'll also have to condense my next week workouts because I'll be attending the US Social Forum.


Friday, June 15, 2007

Mas Real-Age Stuff 6/15/07

Say "No" to One-Night Hamburger Stands
Just one trip through the drive-through won't hurt . . . right?

True, one fast-food meal may not immediately go to your hips. But it will hit your blood pressure hard and fast. Here's how one fatty meal offends your arteries.

Unhappy Meal
In a study of healthy young women, one group was given a fatty fast-food breakfast (two hash-brown patties, a sausage breakfast sandwich, and an egg breakfast sandwich), while another group took a low-fat morning meal (cereal, skim milk, fat-free yogurt, fruit bar, and orange juice).

Duress Mess
Two hours later, the women performed a stressful task, like timed math problems or public speaking. The result? The fast-food group didn't fare so well. Their blood pressure readings went extra haywire from the strain. Not good, because overreactive cardiovascular systems are associated with problems like high blood pressure and heart disease.

The DASH diet...
[So much for the quick drive thru lunch I just had! Chingao!]

All About YOU: Rise with Red Pepper
Here's a little known secret for curbing your appetite: red pepper.

Red pepper, when eaten early in the day, decreases food intake later in the day. Try adding a little to your egg-white omelet in the morning. Here's how it helps control hunger.

Capsaicin CatalystThe capsaicin in red pepper may get the credit for
decreasing appetite. The heat-giving ingredient appears to stop sensory information in the intestine from reaching the brain. It basically kills -- or stuns -- the message that you're hungry. Capsaicin may also give your metabolism a boost.

For a breakfast that will really fire you up, add cayenne, hot red peppers, or jalapeno peppers to a frittata. These hotties all contain capsaicin.


Orale Cabrones!


I had a good spotter - so my real max bench is 225, and my squat was 295! Freakin A! I only lost half a pound, but I feel better and it was good to get a handle on my real max lifts. I'm going to shoot for 5 pound increases weekly - no, not testing myself on real max lifts weekly, just adjusting my workouts for heavier poundages!



June 15, 2007

My comadre has a kidney infection and it doesn't look good. I hope she does well.

# # #
I'm frustrated with lots of things in life lately. So I'm gonna take it out on the weights. I'm going totally for power right now. Not trying to bulk up, but I am trying to keep losing gut.

Today they are testing for the health challenge - so maybe I'll be able to bench 210 and squat 245. I'll let you know!

KEEP LIFTING Cabrones!!!

Tuesday, June 12, 2007

June 12, 07

So the posts for the 11th haven't gone through yet... Wonder what's happening.

Anyway, still working out twice a day Monday through Friday, one weights one cardio.

I lost an inch of gut and I benched 205 a new max yesterday.


Amazing.... after this post went through so did the ones from yesterday. Hmmmm....

Monday, June 11, 2007

second try....

This didn't become visible for some reason....

With this fitness challenge I will be working out 6-10 times a week for the next several weeks. I measured my waist this weekend and it seems that I lost an inch. That's one of my real goals - to cut down the size of my gut.

Also, I did a back and chest workout today. I benched 205! We will be checking in on our progress every two weeks so I will have light weeks and heavy weeks for the weightlifting. This past week I also worked out a little extra on Saturday.

Hopefully it will continue to go well! Also, I will be back at the jam at Blue Jeans this Thursday!


June 11, 2007

With this fitness challenge I will be working out 6-10 times a week for the next several weeks. I measured my waist this weekend and it seems that I lost an inch. That's one of my real goals - to cut down the size of my gut.

Also, I did a back and chest workout today. I benched 205! We will be checking in on our progress every two weeks so I will have light weeks and heavy weeks for the weightlifting. This past week I also worked out a little extra on Saturday.

Hopefully it will continue to go well! Also, I will be back at the jam at Blue Jeans this Thursday!



Thursday, June 07, 2007

June 7, 07

I joined a fitness challenge at the location I work at. It's twelve weeks. I think it will be helpful as I was having a harder time working out on my own. The talk is that it will repeat in the fall so hopefully between both of these challenges I can get kick-started back into regular workouts.

# # #

I've gone the last two Thursdays to jam at Blue Jeans with The RudyBoy Experiment. Last Thursday, Bo Diddly's son performed as well! I plan on going for the next couple of Thursdays.


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