Yeah, COVID is spiking where I live and indoor masking is too low. Warm up the ventilators.
I do outdoor stuff but mask when around people or when indoor; so many are just not that careful. I don’t advocate being a hermit but a mask (plus being vaccinated and boosted) isn’t that much to ask.
Workout notes:
Monday: pull ups (got 3 sets of 10, several of 5 to get 60; these were a chore), push ups: 30 sissy, “walk 10”, 20 feel elevated and 10 for “show”
then indoor: shoulder press: 10 x 86, 91, 91 (getting back to it)
row: 3 sets of 10 x 60 single arm
curls: 3 sets of 10
Also: rehab, banded walks, etc.
Today; yoga, very rough 3 mile walk (3.3)
Frankly, the walk hurt at times: .7 miles, 1.0, 1.6, 2.0, 2.75, 3.0
Of course, grades are coming up. That will be a challenge but I have several days to get it done.
This weekend: watched Army Navy, did some stuff:
Saturday: reduced deadlifts and 32 minutes bike:
10 x 134, 10 x 184, 10 x 224
3 sets of 3 x 260 low (should have stopped at 2). Reps were painless but felt the back after the 3’rd set and quit. Funny: the back bothered me more after the hike and after mulching leaves, but still, I did not want to push it.
It felt fine the rest of the day and the next?
Sunday: walk and rehab: rehab, 1.3 walk, rehab, 1.1 walk, rehab, 1.1 walk all at 16:20-16:30 mpm; did banded walks (felt the back), Warrior 3 with shoes, chest taps, etc. Full rehab sets between walks which were mostly non-stop.
Shoulder pain: this has gone very well…might reintroduce some bench pressing in the near future.
I woke up late, answered a math question, did some admin and then worked out:
pull ups went fine: 5 sets of 10 and then 2 sets of 5 chins. These went GREAT.
push ups: ok, 30 sissy, then “walk 10” (about killed me: 5:10 to do) then 20 with feet elevated.
Some rehab and off to Forest Park Nature Center where I did the 3.3 mile outer loop (measured as 3.2 by my Garmin). Note I did this in 1:23 this summer BUT that was on dryer terrain and I really WAS taking it easy today.
Walking time, which included some stretch breaks (stopped the watch for the longer ones) took 1:28 minutes of walking time. That is pathetic; but I was slow, deliberate and there were some slick spots; muddy in places. The piriformis barked at me..and the back reminded me that I wasn’t 100 percent, but cardio wise, well, I didn’t go fast enough to stress that. Yes, I didn’t stretch enough; that was important to note.
Still..it was like visiting an old friend.
On the trail: a few people, which included one older person struggling on the Wakerobin (he had a walking stick) and a young woman wearing just a jog bra and tight workout leggings (it was 40 F, and yes, she was walking).
I was wearing sweats and a jacket. LOL. It drizzled some.
pull ups: 4 sets of 10, one of 8-2, 2 sets of 5 chins..these felt GREAT.
push ups: I started with 20 sissy, (slanted body), finished with 20 feet elevated and 5 “touch the bowl”.
In between, I did the walk 10:
walk 1 step, do 1 push up, walk 2 steps, do 2 push ups, …etc to finally 10 steps, 10 push ups. I made myself touch the ground..so 11 reps last set (10..assessed, then 1 more). This HURT…it used to be easy..when I was in my 20’s.
I learned this from a University of Houston track athlete when I was there during the summer of 1976..for a Science Engineering Seminar.
Afterward: to the basement for deadlifts: I was nervous but got 10 x 134, 10 x 184, 10 x 224, slowly..deliberately …and no issues, at all. No pain.
Then 31 minutes on the bike.
I sprinkled in rehab exercises and did some “balance on my left leg” exercises.
Monday: back tweak sort of bothered me, a little, at times.
pull ups: sets of 5 and 10, got all of them (60), push ups: 30, 30 feet up, 2 sets of 10 and then walk 6 (want to “walk 10”); walk 6 means 1-2-3-4-5-6 with steps in between. Then 32 minutes on the bike..lots of rehab.
Tuesday: yoga, rough 3 mile walk at about 17 minutes per mile, breaks at 16,26,32, 40, 44, 48 minutes. I did not push it.
How do you possess the ball 9:30 more, outgain your opponent 329-257 and still get dominated? You throw 4 interceptions and let them run it deep into your own territory.
Yes, it was a 33-22 final, with the Bears getting a sort-of-late touchdown and 2 pointer to forge the score a bit. But it was 24-7 midway through 3 and 33-14 toward the end.
My trip: I had a 300 level ticket but pounced at an inexpensive (sort of) media deck ticket and sold my old one.
Aside from a somewhat painful walk to and from the stadium (but better than last time…and I did get 5 miles on the bike prior to driving)
I am feeling ok now; I could climb over seats as usual.
Deadlifts plus easy 30 minutes bike (10 miles; low resistance)
10 x 134, 10 x 184, 10 x 224
on the 3: 3 x 275, 3 x 275, 3 x 275, 3 x 275, 5 x 274 (switched bar, to be sure) all on 3 minutes
1 x 314 low handle (best since 1995 or so); that is what did the back in. Then 30 min. bike.
Later: academic work; Bradley game; easy 80-55 win over SIU-Edwardsville. This was their worst loss this season.
COVID-19: we’ve had a troublesome spike locally; went from less than 10 cases a day to about 100 ..the jump was 10 to 24..to 50 to 100. So, I noticed more (not all) are masking up; even in stores.
Friday: pull ups, included some sets of 10; 60 total reps, lots of rehab, push ups: did two sets of 10 sissy, 10 feet elevated, 10 full extensions, 10 flat, then 10 full extension, two sets of 5 flat (exhausted)
downstairs; one armed rows (3 sets of 10 each arm), curls (3 sets of 10), then shoulder presses: 10 x 88, 10 x 98 (not quite the quality), 10 x 93 (better)
Went to the Civic Center for a COVID test (long story; B had a positive rapid test (lab), took a second which was negative, but she wanted a lab test so I went with her.
I took a rapid home test: negative; I’ll take one tomorrow as well.
Also: watched the Bradley Men beat Northern Iowa 71-69 with the winning basket coming with 4 seconds to go. BU lead early, but hot shooting got UNI back into it; they had one player with 20, another with 30..rest..not so much.
I made an embarrassing error in the first iteration of the meme; got it right this time. Maybe a final exam question?
Wednesday’s deadlift portion:
Friday:
Injury update: glute is better; far from perfect. Shoulder is a lot better.
Life of an old goat 