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)
Life of an old goat 