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.
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:
Injury update: glute is better; far from perfect. Shoulder is a lot better.