Yesterday: I was just wiped out after platelet donation. Not sure what was wrong; I had a nice workout weekend but nothing spectacular.
So I slept in and took it very easy with the weights:
usual warm up exercises, and rotator cuff recovery between pull ups
Pull ups: 11 sets of 5 (well, one was 6) and all but the wide grip set were good quality. Got OVER that bar.
bench press: 10 x 132, 2 sets of 10 x 159 (almost 160) Good sets For some reason, I am stronger with reps than a max.
trap bar rows: 8 x 134, 8 x 145, 8 x 145
dumbbell shoulder presses: 10 x 44, 10 x 44, 7 x 44 (balance), 7 x 40 (wiped out from push ups)
single arm rows: 4 sets of 10 x 60
push ups (on my bar set) 4 sets of 15: these were hard..tried to go all the way down.
I was tired.
trap bar squats: 2 sets of 10 x 145 (really tried to keep my upper body vertical)
That finished me off.
Well, more violence in our city. Sigh…
This was a couple of miles away from us, but near one of my old walking routes.
And walk I did..I woke up to thunderstorms and it appeared that the storms had blown past. But beware of the “pop up” storm. My plan was to wait, go for 8 miles or so and focus on my posture.
BOOM; I got creamed at mile 1.2 or so, when going along Heading in West Peoria. I turned a bit soon to just go home, and the storm turned into regular rain (a rumble here and there) so I just proceeded as usual, though I made a modification by walking along Manor Parkway all the way to old Jumers, double back to Waverly and to proceed as usual..well until I realized that I’d need another 3 miles to obtain my goal.
So I did an out and back along Rebecca and another mini loop so that my usual out and back along Cooper and Moss would give me the 8.
It worked out though I had one slacker mile (5 to 6) where I think I got cheated a tiny bit.
14:53 was my average Garmin pace, even with the slacker mile. During that mile, a Bradley student yelled encouragement and shamed me into walking harder.
Note: my posture, while far from perfect, WAS better; no glute pain this time. I did a warm up also.
Knee was slightly heavy but that is ok.
This week: two 8’s, one 6 and one 5 for 27 total. I need to build up slowly. Yesterday’s deadlifts left me a bit sore.
Oh yes, then platelets. Ugh…the Red Cross changes procedure for check in just about every time.