Well, it was a warm summer day and I said “the heck with it; I am going to hike the outer loop of the Forest Park Nature Center even if it hurts.
And hurt it did; the loop took 1:23 though I’d say I spent at least 10 minutes total time on stretching breaks; the glute downright hurt after 15 minutes. Good thing I am getting professional attention.
I’d say this was a 1:10-1:15 effort on most days but…well, it is what it is.
I’ve been through a couple of years like this: 2006-2007 and again 2010-2011 and eventually, things got better. And given that I am older, it will take longer.
Then I did pull ups (50 or 55..missed a set of 5), push ups: 3 sets of 10 “hands on the ground” and 2 sets of 40 with hands on the bar.
Curls, rotator cuff and I did 10 x 95, 10 x 115 bench press (special bar; probably less range of motion.