Tuesday, March 25, 2008

Monday, March 24, 2008

16kg Workout A: 45 sec lunge L/45 sec lunge R/45sec from the knee pushup/45 sec rest
45 sec 1arm row L/45 sec row R/45 sec swing/ 45 sec rest
45 sec c&P L (supposed to be just press, but I can't sustain that w/ the 16)/45 sec C&P R/ 45 sec squat/45 sec rest

Do above a total of 5 times.

45 sec High pull/30 rest--Do with each arm 3 times.

This workout REALLY kicks my ass.

Monday, March 24, 2008


Easter Sunday, March 24, 2008
16w. 3d to pictures-166# (26 to goal)
Slept 10 hours of broken, dream-crazed sleep.
Work 6p-8a.


When I am an old woman I shall wear purple

With a red hat which doesn't go, and doesn't suit me.
And I shall spend my pension on brandy and summer gloves
And satin sandals, and say we've no money for butter.
I shall sit down on the pavement when I'm tired
And gobble up samples in shops and press alarm bells
And run my stick along the public railings
And make up for the sobriety of my youth.
I shall go out in my slippers in the rainAnd pick flowers in other people's gardens
And learn to spit.

You can wear terrible shirts and grow more fat
And eat three pounds of sausages at a go
Or only bread and pickle for a week
And hoard pens and pencils and beermats and things in boxes.

But now we must have clothes that keep us dry
And pay our rent and not swear in the street
And set a good example for the children.
We must have friends to dinner and read the papers.

But maybe I ought to practice a little now?
So people who know me are not too shocked and surprised
When suddenly I am old, and start to wear purple.

Jenny Joseph

I wonder, sometimes, about what I will be like when I'm old. I try to picture it, imagine where I'll be and what I'll be doing. I've always done some form of this. In college my mental picture of life at 34 certainly wasn't what I'm living now, and I'm sure my image of myself in 40 years isn't exactly accurate either. But when I think about it from time-to-time, I see myself old but very vibrant, living actively, and I found myself wondering this morning if I'll still be swinging the 16kg or if I'll have to step it down a notch. I began to wonder at what point active people have to step back the amount of weight they use or otherwise decrease the intensity of their activities. Is it gradual? Does it follow an injury? Or, if one is consistent through the years, does she never have to back down?

Then as I was going to get some dinner before work tonight, I watched a not-so-little old lady waddle up to the door of the grocery store. The trek obviously took her quite a bit of effort, and her movements were slow and labored. Like so many people I see, she was bound by her own body, its age and its size, its wear and tear. Again I wondered what the previous decades had held for her and what her image of herself had been. Would she have done anything any differently if she had known what life held for her?

I like to think that the ER is my glimpse into the many possiblities of my future and that of my loved ones. As much as I would like to have more influence, I know that I cannot change the habits of the ones I love and, therefore, can do little to change their futures. I can, however, take as much action as possible to be as active as I can be for as long as possible. This possibility is one of the many reasons I push myself to get up early and work a little harder. So when I am old and start to wear purple, I really can do all of those things I envisioned myself doing 40 years earlier.

Saturday, March 22, 2008

Is It Crazy to Take the Scale on Vacation With You?

Friday, March 20, 2008
16 w, 5d to pics--168#
Slept 6 mighty nice hours.
Work 6p-8a

Some folks recommend weighing only once a week for a multitude of reasons--less likely to stress if the scale doesn't budge day-to-day, so forth and so on. I am a daily weigher, however. I roll out of bed, and (more-or-less) onto the scale. I've tried life both ways, and this one works for me. It' s part of how I ground myself for the day, remind myself of what I"m working toward. Over the years, I've found that if I don't weigh daily I quickly lose track of weekly and before I know it, 15 pounds have crept back on. So I weigh daily.

Monday, I'm leaving for a couple of weeks in Florida. (And, NO I can't wait). Marc and I are going to dive and relax, enjoy the Florida springs and generally be bums for a while. As I usually do, I've been making mental preperations for the things I think I'll need. I'm stressing a little bit over not taking the scale. Part of me wants to pack it into the truck. We'll be living in the RV, so it would really only be like moving it to our other home. The other part of me thinks that is total obsession and right now is winning out so I guess I'll just leave it at the apartment. But maybe I'll take the tape measure...

TODAY'S WORKOUT: Beautiful weather again today.
12kg Workout B
5 Renegade Rows R, 5 Renegade Rows L, Swings x 20 (10 R then 10 L)--AMAP in 30 min=16 plus all but 6 swings of another round.
I'm really feeling the renegade rows in my core.

Friday, March 21, 2008

Lest I Forget

Thursday, March 20, 2008
16w, 6d to pics--165.5#
slept 5.5 hours--solid
Work 6p-8a

Today's workout was a good one, brutal in a good way, the weather was amazing, and though I only had 5 1/2 hours sleep, I was ready for it. Some days it just clicks and others...it doesn't. Today it did. I am so thankful not only for the soon-to-arrive spring and having a beautiful place to workout and a body that can workout--and actually do so with a fair amount of intensity, but for pretty much everything in my crazy life (a few crazy patients excepted here). I really am pretty much the luckiest woman in the world. (Feel free to remind me of that in the future when I'm bein' a tittie-baby, BTW.) I might not be beautiful or slender or what the world would see as lucky on the surface, but thinking about what I have brings tears to my eyes.

TODAYS WORKOUT: 12 kg Workout A
Lunge 45 sec R/45 sec L, Pushup (from knees) 45 sec, rest 45 sec.
1arm row R 45 sec/L 45 sec, Swing 45 sec.
1arm press R 45sec/L 45 sec, Squat 45 sec, rest 45 sec

Above for total of 5 rounds.

Rest 5 minutes.

High Pulls, 45 sec R, 30 sec rest, 45 sec L, 30 sec rest. Total of 3 rounds per arm.

I'll have to say that I'm definitely not as big a fan of the grind exercises as I am the ballistic. Something about my personality just doesn't enjoy them as much. I do, however, really enjoy what they do for my muscles, so I try not to complain about them--too much anyway. Doing them with the 12 kg was not as hard to get psyched up for as the 16. At least I occasionally feel like I have a dog in the race with the 12; the 16 just kicks my ass right out of the gate. Today was good, though.

Thursday, March 20, 2008

A Little Reflection

Wednesday, March 19, 2008
17w to pics--165#=25 pounds to goal (see previous post)
Work 6p-8a
Slept a broken 8 hours.

You'll notice I added a new basic element to my intro to my posts. I put that stuff up there b/c I feel like it's pertinent basic facts. If I finished the day's calorie intake by the time I wrote this every day, I would include it, but it doesn't get laid out like that. Today, I've decided to add the amount of sleep I got the previous "night". I've read and heard a lot about how pertinent that is to weight loss and later in the post you'll see it may have proven to be part of my roadblock of late.

You may also notice that my weight is down 2.5# from Monday. This may end up going back up a pound or so over the next day or two; it usually does before it stabilizes to a particular weight. But my body seems to give me that little "teaser" of seeing a weight briefly then bouncing up a pound or so before settling back down to the new weight for good. Seeing it at all just means that the new weight is on its way to a reality. This is a breakthrough I have not been able to make for about 3 weeks now when I first hit the 167# mark. This movement in the scale prompted me to think a bit about what has been different in the last week that might have affected things. 1. My calories have increased from the 1200-1400 range to the 1600-1700 range. This has been more-or-less accidentally although David did suggest last time we met that I should probably be in that higher range. Who'd a thunk I shoulda listened to the expert? 2. I decreased my Splenda intake again. As ludicrous as it sounds, I really think more than one serving of Splenda a day may be hindering my efforts. It seems like I can't get my weight to move during those times when I'm having several servings of it a day--always in tea or coffee. I had cut back on it for a while and saw some more consistent results then convinced myself I was crazy and started back using the Splenda. I've examined things otherwise and find no confounding factors. 3. Although I've not slept terrifically, I actually have at least laid in the bed for more than 5-6 hours at a time for the last 5 days. Prior to that, I had been working a stretch of 17 out of 22 days--14 hour shifts. Stretches like that are just NOT conducive to sleep. I'll confess that the last straw about how important sleep is came when I was watching my equivalent to crack, "The Biggest Loser" and Jillian did a little blurb on how if she had a stubborn loser, she started checking into their sleep schedule.

Life is all about the learning process, so that's what I'm trying to do--learn from everything I can.
TODAY'S WORKOUT: 16kg workout B
Renegade Row 5/side then 20 swings--AMAP in 30 min.=12 sets. The first two sets of swings I did 2 handed then I switched to 10 1hs on each side. My general sentiment about this is that 16kg renegade rows SUCK. But I can also tell you that I'm about to get significantly better at them.

Tuesday, March 18, 2008

Maybe July & Another 25#'s Being Enough Is Being a Tad Optimistic--A Progress Report


Monday, March 17, 2008
17w, 2d to pictures--167.5# (27.5# from goal?)

I'm still learning the whole blogger format and couldn't figure out how to put these pics in the body of the post, so they ended up at the beginning.

I've come to many conclusions tonight. First and foremost, I need to do progress pictures more frequently. They are painful, but they are a wake-up call. Second, I don't think 27.5# more is going to be enough--maybe more like 37.5 pounds. I had hoped at 5'6" and 140#--with a significant amount of muscle--I would be at a good place. Looking at these pictures, I don't really think that's going to be the case. I'll keep my mind open, though, and hope for the best. Third, if it's going to take about 37 more pounds, July is definitely going to be too soon for pictures. Not rescheduling yet, though, I'll try to stay optimistic.

On a brighter note, this swimsuit has been hanging as incentive in my bathroom for at least 2 years now, and I think it's been three. I can at least fit it over my fat ass now. That's progress. We'll shoot for looking okay in it before the summer's over.

Measurements: 32.25" waist , 37" @ belly button, 40.25" Hips, 12" bilateral biceps, 22" bilateral thigh. Weight 167.5#.
Last measurements 2/13: 32.5" waist, 37.75" @ belly button, 40" Hips and I didn't measure biceps and thighs that day. Weight 169#.
Looks like the last month has been pretty much a wash. Damn (that started out as the f-word, but I decided to be a little nicer).

FRIDAY'S WORKOUT: Workout 2: 16 kg Snatch + Squat--AMAP in 15 min. 47 was the number to beat, and I hit 49.
Rest 3 min.
Pullup + pushup--AMAP in 15 min. 43 was the number to beat, and I hit 50.

SATURDAY'S WORKOUT: Interval 3: 20 sec Burpee, 10 sec rest, 20 sec 45# swing, 10 sec rest. for 4 min. Went to Mom and Dad's today to spend the night. They had chocolate cake (that I baked) for dessert and moose tracks in the freezer. I ate NONE of either. :)


MONDAY'S WORKOUT: Starting a new month's rotation.
16 kg Workout A:
Lunge w/bell in steering wheel position + Push-up (first set wide-leg, subsequent from knees): 45 sec R leg, 45 sec L leg, 45 sec pushup, 45 sec rest.
1-arm-row + Swing: 45 sec R arm, 45 sec L arm, 45 sec swing, 45 sec rest.
1-arm press (this ended up being C&P b/c I'm a wuss and couldn't press without the clean after the first couple reps) + Squat: 45 sec each arm, 45 sec squat, 45 sec rest.

REPEAT the above for a total of 5 rounds. Was a Bee-atch.

Then... High Pulls: 45 sec work, 30 sec rest for a total of 3 times per arm. I have to confess that after the first time with each arm, I had to set the bell down a couple of seconds early.

Friday, March 14, 2008

Practically Speaking

Thursday, March 13, 2008
Work 6p-8a
17w, 6d to pics--27.5# to go

Every now and again we get the opportunity to see how much our training helps us on a day-to-day basis. Work tonight has been insano and my nurses have been run ragged, so I've done a fair amount of nursing care myself. The stretchers in the ER are notorious for causing patients to slide down to the end of the bed. I found that pulling them up (using the sheet) by myself was no big deal at all--even the fairly heavy ones. I just pressurized and pulled. It was awesome.

AMAP 16 kg TGU in 16 min, trying to beat 17.--18.5 before the buzzer.
Rest 5 min.
AMAP 5 push-ups + 20 16kg swings in 15 min--Did 15 all with a wide-leg pushup. The previous time I did this the last 5 were from the knees.

Snatch 12kg 15 R/15L, run 2 min, total of 6 times.=25 min

Wednesday, March 12, 2008

March 11, 2008

Work 6p-8a
18w, 1d to pics

For those of you who have never had migraines, they SUCK. I spent most of the day yesterday trying to get rid of one then finally got it down to the point that I thought I could do a workout and eliminate the remainder of it. So I didn't get my "Monday" workout in until 5 am Tuesday. Such is the way my days are always screwed up. No wonder I never know what day it is.

MONDAY'S WORKOUT: Snatch + Squat--AMAP in 15 min with a goal of beating 45--Got 47.
Rest 3 mn.
Pullup (2 bands)+Pushup (all wide-leg)--AMAP in 15 min with a goal of beating 40. Yet again I jacked up the timing on this. I don't think it was far off, but I ended up doing 43.
Rest 3 min
Interval 3: TAbata burpee + 45# swing.

TODAY'S WORKOUT: (In phenomenal weather, I might add) Swing 16 kg 30 sec R/30 sec L?Run 1 min, total of 6 rounds (okay, so my gymboss freaked out and I ended up doing 7--Yes, there is a theme here.)

More great weather tomorrow--WooHOo!


Saturday, March 8, 2008
Work 6p-8a
18w, 3d to pictures.
I suppose we all vacillate wildly in our moods from day-to-day. At least that's what I tell myself to make me feel normal. And "vacillate" is exactly what I've done all week. Last week I was so certain that I am on the road to success. I could just feel the sweetness of looking in a mirror and feeling like I was at my best, of having people ask me what I do to workout because they can just tell that I take good care of myself. This week there have been fleeting moments of that sweetness, but this morning in particular, I found myself overwhelmed by fear...fear that I might not ever make it, fear that when I do I'll do what I've always eventually done in the past--what 95% of Americans who lose weight do--gain it back.

In the moments of panic that these thoughts produce, I try to think about what is different this time. My motivation is quite different. Though there has always been an underlying awareness of how my weight affects my health, this time it is no longer underlying. Instead, my health is a focus. I want my knees and hips not to ache under the strain, and this is already much improved. I want not to worry about becoming a diabetic or having heart disease as a result of my choices but to understand that if it happens, it will be in spite of them. Before, I've often felt like my weight was the one factor of my life that would not fall into place, the one aspect that was out of control, or conversely, it was too controlled and pathological. But it was always the missing key to life. If I could just master it, everything else would fall into place. I understand now that there is no one key to life unless it is attitude. In the past my body and food were my enemies. My body betrayed me by not being "naturally" thin and food was the temptor that led me to shame. I still don't have a perfectly comfortable relationship with my body or with food, but I have much more insight to that now and look at the two much differently. Before, food was all about the pleasure it could provide, true nutrition taking a distant second (though I don't think I would have believed or acknowledged it at the time). Now Baked Cheetos and Potato Chips just don't look the same. Once they were a healthy option to accompany my sandwich now I view them as empty calories, something to splurge on occasionally, if I like, but that will in no way benefit my body. And my body is my gift, to be cared for as diligently as a fine race car. Still, my appearance is important. I cannot lie and say that it comes in a distant straggler in the race. But now, I am not concerned with how my appearance might or might not attract or drive away the perfect mate. Now, my appearance is a matter of pride, and maybe that's still bad enough. But to look like I practice what I preach, to represent with my appearance what my body is capable of, that is why my appearance matters to me now. Even the fastest car is more fun to drive with a nice shiny paint job. LOL. My hope is that these are the differences that will make this run different and make these changes lasting ones.

So I still sit here with a knot of doubt in my stomach wondering if I'll ever get there, wherever that is. And I hope...and I plan.

WORKOUT: Workout 1: 16 kg TGU--AMAP in 15 min=17. Then I did another after tht timer for symmetry. This is not any different from last time.Rest 3 minutes.5 push-ups + 20 16kg swings--AMAP in 15 min=16 + the 16th set of pushups. I finished the last 10 swings after the buzzer. This is actually 1 set less than last time, but I did the first 10 sets with wide-leg pushups as opposed to the first 5, so the overall load was still increased.

Monday, March 10, 2008

A Trip to the Confessional

Sunday, March 9, 2008
Off--Work and Workout

       I actually tried to post a pretty long entry last night while I was at work, but the computer there freaked out, so I couldn't. I'll post that in a couple of days as a late entry.
       When I got up this afternoon, I drove straight to Mom and Dad's (about 90 miles away), grabbing a handful of raw pecans on my way out the door.  I was going to visit for my brother's birthday dinner and had planned a splurge for today.  What I had not planned for was the guilt that would come from a heartfelt comment from my dad. He meant nothing more than love from it, but it made me feel about as tall as an ant.  I guess between fatigue and guilt and piss-poor planning my staying power was just not there, and by the time I sat down to type this I had downed over 2300 calories for the day. It's been a long time since I've felt as out of control as I have felt this afternoon and evening.  At one point after mashed potatoes and ice cream (not together :)  ), I thought, "I wonder if this is what an alcoholic feels like when they fall off the wagon?"  Please understand that I don't mean that to cheapen the seriousness of alcoholism.  Instead, I mean to say that as I was looking at the second serving of ice cream and trying to decide if I was going to eat it, I knew I should just throw it in the garbage. Yet I found myself standing next to the fridge downing it with my back guiltily turned to my husband so he wouldn't see, needing it somehow in a way that is difficult to describe.   And I was thinking about how alcoholics stash bottles of liquor in crazy places like the tank on a toilet and hide to get a drink. Now I post this like a trip to the confessional--or maybe I should say like a conversation with my sponsor--hoping to cleanse my soul and start anew.

Friday, March 7, 2008

If a Dog Was the Teacher

Thursday, March 6, 2008
18w, 5d to pics
Work 6p-8a

Initially I thought I would workout at the gym today because the weatherman was calling for a high of 34 with a windchill of 23 today (and you'll remember I am a cold weather wuss). I got up and got ready with Abbie dancing around the apartment begging to go workout with me. One day, I'll have to videotape that not only for you to see, but also to have for me to watch when I am old and gray. Anyway, she loves our workouts, and she was especially exuberant today, and I felt bad for leaving to workout. She lucked out, though, because when I went outside it was warmer than anticipated. So I trekked back inside to change and took her out with me. If you've never had a dog, you should try it. They truly live and love in a way that we should learn from. My brother sent me an e-mail recently that pertains to this, so I'll share it:

Remember, if a dog was the teacher you would learn things like:
* When loved ones come home, always run to greet them. * Never pass up the opportunity to go for a joyride. * Allow the experience of fresh air and the wind in your face to be pure Ecstasy. * Take naps. * Stretch before rising. * Run, romp, and play daily. * Thrive on attention and let people touch you. * Avoid biting when a simple growl will do. * On warm days, stop to lie on your back on the grass. * On hot days, drink lots of water and lie under a shady tree. * When you're happy, dance around and wag your entire body. * Delight in the simple joy of a long walk. * Be loyal. * Never pretend to be something you're not. * If what you want lies buried, dig until you find it. * When someone is having a bad day, be silent, sit close by and nuzzle them gently. ENJOY EVERY MOMENT OF EVERY DAY

WORKOUT: Interval 2: 12kg Snatch 15R/15L Run 2 min--Total of 6 rounds.

Thursday, March 6, 2008

Wednesday, March5, 2008
18w 6d to pics--29.5# to go.
Work 6-8a
WORKOUT: Workout 2 + Interval 3
16kg Snatch + Squat--AMAP in 15 min.=45 (Last time it was 42).
REst 5 min.
Pull-up (green and purple bands) + Push-ups--AMAP in 15 min=40 (Last time it was 39).
Rest 5 min
Tabata Burpee 20 sec, rest 10 sec. Swing 45# for 20 sec, rest 10 sec.

Tuesday, March 4, 2008

Monday, March 3, 2007
Work 6p-8a
19 weeks to pics--169.5#/29.5# to goal

When I work a lot in a concentrated period of time, I get grumpy--really grumpy. And I begin to think too much about my job which leads me to feel like a hypocrit. My job is almost entirely fixing the problem after it's started. I do get the chance on occasion to try to educate and encourage healthy living , but that's not why people come to me nor do they expect it from me. I can't count the number of eye rolls I've gotten when I mention to people that they need to quit smoking and/or lose weight. This approach is not the one I would like to be taking. Medicine should be about preventing these illnesses and problems. Doctors and patients always want to just throw medicine at an illness trying to band-aid it meanwhile causing half a dozen side effects for which the patient has to take more medicine which causes more side effects. No one--doctors nor patients--wants to put forth the effort required to fix the cause of the problem in the first place. Because patients don't want to put forth the effort, doctors don't want to encourage it. Frankly, it's a helluva lot easier to throw a pill at something than it is to sit a while and teach someone something about how to make themselves better or prevent themselves from getting sick. What a vicious cycle! So here lately, I've been feeling like a hypocrit, throwing band-aids at the problems of others while I try my best to live and breathe a life of prevention for myself.
The last few years, when I find things about my life with which I am not pleased, I do my best to find a way to rectify the problem. I then either implement the plan or realize that fixing the problem isn't worth the headache it would cause, thus making the problem less dramatic in my mind. This problem is one that I cannot see ending any time soon. Unfortunately, the nature of humankind is such that I cannot make a living trying to teach others to prevent their own suffering. Soooo...I will look forward to those patients who eagerly listen to my teachings and hope that they appear during times when I have the opportunity to teach. And for now, I will remember that feeling like a hypocrit will diminish soon enough when I'm no longer working every 6 out of 7 days.

WORKOUT: I did NOT want to drag my ass out of bed this morning/afternoon! But as always, once I was 5 minutes into it, I was SO glad I did.
Workout #1: 16 kg TGU--AMAP in 15 minutes=17 (then I did 1 after the buzzer to be symmetrical). This is 1 more than i managed last week.
Rest 3 minutes
5 push-ups + 20 16kg swings--AMAP in 15 minutes=16 sets plus one set of push-ups (finished the swings after the buzzer). The first five sets I did with wide-legged push-ups,and the last ones I did from the knees. Previously in this workout, I did them all from the knees.

Monday, March 3, 2008


2 March, 2008
Work 1930-0800
19w 1 d to pictures--30 pounds to goal (170#)

Tracy Rif recently posted on her blog about how she would sometimes like to be "normal" with regard to a few things--mostly her relationship with food. As I am wont to do, I have pondered this post since I read it last night. And I have thought about it in light of my job and my recent travels and observations. Of course, "normal" is relative. If you're Hopi, it's "normal" to be almost as wide as you are tall. If you're Scandanavian, it's "normal" to be tall and athletic. In the US, "normal" is quickly becoming being obese. Certainly, "normal" is a lack of concern for one's health. Even those people who are not overweight or obese are usually not that way from some overwhelming desire to be healthy. Instead, most are simply thin by default whether that be phenomenal genetics or some other stroke of fate. Americans abuse things and nothing more than they abuse themselves. Ironically, I think Tracy was more "normal" when she ate and lived dysfunctionally.
I know my view of mankind is skewed by the cross section of the populaiton that I see at work. and I do live in one of the fattest states in the nation. But even in New Mexico and California, as I looked around and studied the people, they were not healthy. They might have been more slender percentage-wise out west but they still were not healthy. And Chicago--fuggettaboutit! I think they were fatter than the people where I live. I was at a scuba convention for goodness sake and even still, the majority of people were fat and out of shape!
So, in a nutshell, we are all freaks.--even we chubby people who choose to pursue healthiness and a longer-lasting quality of life. We are the exception, people who actually THINK about what we eat before we eat it, not eating mindlessly or obsessing to the point of neurosis, but feeding our bodies. We are the exception as we look forward to our workouts instead of dread them as if they were a punishment to be endured. And we'll be the exception as in our latter years we walk ourselves around on our own two feet as opposed to riding around on a hoveround--unless, of course, we're nursing a sports injury at the time. ;)
WORKOUT: Tabata 20 sec burpees, 10 sec rest, 20 sec 45# swing, 10 sec rest. for a total of 4 rounds.

Sunday, March 2, 2008

March 1, 2008
Work 6p-8a
19w, 2d to pictures--31# to goal.

Beautiful day today--hi 60's and sunny. I officially have spring fever. Good grief, I love warm weather!

WORKOUT: This workout was actually planned for yesterday, but Marc and I were doing our Siamese twin interpretation yesterday. He didn't want to workout, so we didn't and I flopped my off day.
Workout 2 + Interval 3
Snatch R then L, Squat with KB in steering wheel position--AMAP in 15 min=42 with the 16kg.
Rest 5 minutes.
Pul-up (with th 2 large bands)+Pushup--AMAP in 15 min=39. Had some trouble with the bands. Marc got quite a kick out of watching it.
Rest 3 min.
Interval 3: Burpee x 20 sec, rest 10 sec, Swing 20kg x 20 sec, rest 10 sec.