knee bands

I think I tweaked my knees by allowing a knee cave in during squats (valgus knees). But today, I tried using a band around my knees..and it felt downright good.

I did 5 sets total, 2 with the band tight and 3 with it looser.
Physically: sore wrists (especially right), back feeling better…knee..on the way up (oh yes, big rain day..and …)

rotator cuff
pull ups; 6 sets of 5, then 3-3-4 singles, 2 sets of 5. Took me a while to get warm.
bench: 10 x 132, 1 x 176, 1 x 181, 1 x 187, 5 x 176, 5 x 171, 5 x 171
rows (hex bar) 3 sets of 8 x 134
curls: 3 sets of 5
seated supported shoulder press: 3 sets of 10 with 44
aforementioned goblet squats: 5 sets of 6 with 44; I felt the butt.
plank: 2:30

And a ton of grading…and some from my internet went down during a lesson.


I seem to be having a bit of trouble with my right knee; this happens from time to time ..and happened a worse degree, 3 years prior to my last knee surgery on it.
I wonder if I ramped up running a bit too much, or if I tweaked it on a squat.

Today< I stretched, shuffled to the bottom of Bradley Park and did two loops with a brief walk rest in between each:
12:36 and 11:59. I should be able to do these in 11 minutes each. (10:00, 9:36 were my paces).

I walked it back home to finish with 5.2 or thereabouts. (and walked a .7 mile loop as well).

Good day, but there were a lot of people there.

I do have to watch that knee; it hurts a bit to keep it extended too long.

Keyboard wrist?

I wonder if my wrist issues are due more to the keyboard than due to the fat pull up bar.
I might try typing on the lap board to see how it works.

Workout notes: weights only.
rotator cuff and free squats
pull ups 4 sets of 5 (3 of the first 4: chin up style)
10 singles
4 sets of 5, 3 of the 4 were palms out.
presses (one clean per SET of presses)
5 x 94, 5 x 94, 5 x 94, 3 x 99, 3 x 99
goblet squats: 3 sets of 8 x 44, 3 sets of 6 x 60.
stiff/Romanian deadlifts: 2 sets of 8 x 99
2:30 of plank.
That was pretty much it.
B caught me doing a clean and press; I just look…old and weak. The bunny was less than impressed.

And this is work for me…

Last 2 miles took from 48:34 to 1:09:16: 20:42 …and that was work. I heard someone behind me so I picked it up a little.

Yeah, my time kind of blows.

BUT..comparing times on this hilly course and one on a flatter, slightly longer course:

April 5: 1:17
April 12: 1:17
April 14: 1:14
April 16: 1:11
April 19: 1:11
April 21: 1:09
April 23: 1:11
April 26: 1:09

There is definite improvement over a 3 week period of time. We shall see how long this keeps up..though to be sure, my “improved” times are still pretty awful.

Today’s would have been better had I not let my mind wander so much.

And I get tired of the tribalism..though I “get” it.

Yes, Trump did suggest that doctors investigate the injection of disinfectant to combat well as using internal UV light.

These are the direct quotes:

“”I see the disinfectant that knocks it out in a minute, one minute. And is there a way we can do something like that by injection inside or almost a cleaning? As you see, it gets in the lungs, it does a tremendous number on the lungs, so it would be interesting to check that.””

“”So supposing we hit the body with a tremendous — whether it’s ultraviolet or just a very powerful light — and I think you said that hasn’t been checked because of the testing,” Trump said, speaking to Bryan during the briefing. “And then I said, supposing you brought the light inside the body, which you can do either through the skin or some other way, and I think you said you’re going to test that, too.””

Yes, Trump tried to walk it back, saying “he was being sarcastic.”

Bottom line: what the man said was downright idiotic. No, he didn’t suggest that anyone ingest disinfectant though…not that people haven’t tried.

But try getting a Trump supporter to admit that he even said what he did and that what he said was moronic. Just try. You won’t be able to.

Yes, all politicians say stupid stuff from time to time.
Hillary Clinton “dodged sniper fire.” (psst: she apologized and recanted).

Barack Obama made that “if you like your insurance plan you can keep it (should have added “and if the plan qualifies”)

Joe Biden had President Roosevelt going on TV to reassure the country after the stock market crash (Hoover was president and there was no TV at the time).

Mitt Romney wondered why airplane widows couldn’t be opened to get air into the cabin (he was talking about airliners).

People say stupid stuff…not that Trump is capable of admitting to a mistake.

But we are so tribal…it is either you are with US or with THEM.

And yes, the left is often identified with the moronic wing of the woke movement…here is but one example.

My goodness…

“Back” at it..almost

It came down rainy but I had walked 5 miles yesterday, and so did weights today..sort of.
rotator cuff
pull ups/chin ups:
5 pull ups, 5 chin ups
5 pull ups, 5 chin ups
10 singles: varied the grip, little rest
5 pull ups, 5 chin ups
5 pull ups, 5 chin ups

Bench: 10 x 132
5 x 176
5 x 176
5 x 171

Trap dead lift:
10 x 134
5 x 184
5 x 206
5 x 217
Back was “I can feel it working” ok,..I tried to keep the strain in my legs.
then the 4 mile walk (17-17:30’ish..thought about linear algebra)

Back is better..

And I know that because of this is day 2 with no NSAIDS.
Pretty day, but weights only.
rotator cuff
lots of free squats
pull ups/chin ups: something different. The “fat bar” is giving me sore wrists.

So, I did 8 sets of 6, trying for good reps, 6 pull up, 6 chin up
Then 4 sets of 3 “perfect reps” as a penalty set for potentially bad reps.

Then bench press: 10 x 132, 5 x 176, 5 x 176, 5 x 170 (better than last time)
outdoors for the following rotation
dips (10), goblet squats (6 reps with 44, focusing on depth), 10 x 44 standing shoulder press, goblet squats (not on the last round)
so 3 sets of dips, 3 of presses, 5 of goblet squats.

That’s it for today.
My dips: I am not quite getting to 90 degrees. Working on it.

And it gets better

Finally..yes, the back is still somewhat sore and stiff but the day was perfect: Cornstalk 5.1 plus extra for 10K (slightly less?) in 1:09:06; I was 58:5x at Markin.

Yes, I am aware of how slow this is; as I turned on Cooper I saw another runner..not that fast of a runner and yes, they opened distance on me. It is tough to accept that I am that slow but the numbers don’t lie.
But I am less slow than I was a month ago and that is something to celebrate.