And the back calms down

I’ve noticed that stretching before bedtime helps me sleep a LOT better.

It was humid outside; quite a bit of condensation on my weight plates.

I did the usual assortment of back/butt/hip/knee warm up exercises as well as my rotator cuff stuff. This adds about 20 minutes but appears to be necessary.

pull ups: 4 sets of 5, 10, 4 more sets of 5 most high quality..some of the 10 were questionable.
bench press: 10 x 132, 1 x 181, 1 x 187, 1 x 192, 5 x 176
trap bar rows: 3 sets of 8 x 145
outdoor: moved to the front sidewalk; porch was slippery:
single arm rows: 4 sets of 10 x 60 each arm
push ups: 20, 20, 15, 15 (decent depth; felt these)
shoulder presses (standing); assumption: 10 kg bar, 1 kg collar (each)
10 x 32 70
10 x 40 88
10 x 42 92.4
3 x 44 96.8 (tired due to push ups and deadlifts)

Superset with deadlifts: 10 x 184, 10 x 217 (challenging)

This took 2 hours to do, including the warm up and putting all of the weights up. I was not efficient.

Insight to satellite signals for GPS watch

Today: I was not feeling my best; very tight. So I decided to walk a 2.1 mile course 3 times, and I was able to do it in 31 minutes each. Yeah, I got rained on during the final loop.


check out that mile 2 split: I am now an Olympic caliber racewalker! So, after 1 loop, I stopped, reset my watch.

Same course, much more like it. Slowed down during the rain.

This was my actual course

And this is what my wacky split course looked like: evidently I lost the crossing satellite signals and only had that one line.

The good news: posture is much improved; no butt pain. Knee: slightly heavy.