Workout catch up

The back/glute continues to improve; I no longer dread the walk to the office. Oh, I am not close to “being there” but I can at least envision walking a pain free 5K.

I do notice that incorporating a degree of “twisting” to my stretches helps.

Thursday Stretching, ton of PT, 17:00 walk (1.2 miles) on the treadmill, lots of PT, yoga (especially the Warrior 2, triangle, pyramid, revolved triangle, reverse warrior on each side). This took 1:50..much to my surprise.

Yesterday: upper body mostly. 1:50 worth, which included all of my PT.

pull us: 2 sets of 10 singles, 2 sets of 10, 4 sets of 5 (included wide grips, chins) These went fine.

push ups: 3 sets of 30 sissy, 20 flat indoors. Lots of PT.

Inside: bench press: 5 x 167, 5 x 167, 5 x 172 (best since April, when I hurt my shoulder)

rows: 3 sets of 10 with 60

curls 3 sets of 10 with 50 (?)

shoulder presses: 3 sets of 10 x 98, using a belt and elevated seat (with rugs)

Today: I will go into more detail; this took 2:30 to do; mostly due to the warm up/stretch routine. I was hesitant to do the deadlifts with 285 as I felt slight fatigue going in; it turned out not to matter.

My “stretches” usually include: McKenzie, cat/cow, spinal balance, laying hip twists, Half Frogs, lower lumbar twist stretch. These take 6-15 minutes to do, and I usually do them before and between different activities. They add a lot of time to my workout.

Warm up.
Dead lifts: 10 x 134, 10 x 184, 10 x 234, then on the 3 minutes, 5 sets of 3 x 285 (all low). My final set was ragged and so I did not try for extra reps. Belt for the 234 and up.

Then stretching.

PT (2 sets each): single knee lifts, single leg “stand from seating” (down stairs)

upstairs: leg lifts on the side (and behind the body..straight leg), prone knee lifts (including one extra 5 rep set in a more challenging position), dead bugs, clam shells, one legged half bridges, spinal balance (again: moving)

Outside: 2 sets of banded walks.

Inside: headstand, 3 minute plank.

Stretch

30 minute bike (10 fake miles)

Stretch (6 minutes)

Videos: (PT and weight work..yesterday and today)

Author: oldgote

I enjoy politics, reading, science, running, walking, (racewalking and ultrawalking) hiking, swimming, yoga, weight lifting, cycling and reading. I also follow football (college and pro), basketball (men and women) and baseball (minor league and college)

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