Bravo. One can persuade, nudge, etc. But one doesn’t have to “off with their heads” all of the time, or even most of the time.
Workout notes: yesterday, yoga, then 4 miles on the treadmill: 5.2-5.6 acceleration workout (to 20 minutes), then 6.1-6.4, 6.7-7.0 and gave out at 38:35; made it to 4 at 40:35, then walked 8 laps in 14:25 to get 5 in 55.
7.0 was too much for me to sustain..got a lot of work to do. Weight: 188
Today: weights only; pull ups (10-10-10-10-5-10), rotator cuff, bench: 10 x 135, 1 x 185, decline: 10 x 165, goblet squats: 6 x 25, 6 x 50, 6 x 60, 6 x 70 (great depth first 3 sets, decent depth on set 4), hex dead: 6 x 175, 4 x 225, 1 x 235, military: standing dumbbell: 10 x 45, 45, 40, rows: 3 sets of 10 x 110, 2:30 plank, headstand.
Overall, ok.
Life of an old goat 