Day: March 12, 2022

11 F on 12 March

Nevertheless, the back felt ok and I was able to walk outside a bit.

2:10 worth of working out from 8:30 to 10:40.

Warm up, back work. Included spinal balance, 1 leg bridges

Dead lifts: warm up: 10 x 134, 10 x 184

Transition: 10 x 234

Main set: 5 sets of 3 x 290 with a new one every 3 minutes I suppose these were not “easy”, but they were not hard. I did cinch up that belt though.

PT session 1: standing knee raises, sit to stand on one leg then upstairs

Walk: 16 minutes for 1.1 miles. Felt GREAT for 10 minutes, ok for 3, and last 3, felt minor symptoms but, still, my best yet. I think the dead lifts engage the glutes.

PT again: this time, fire hydrants, banded walks (outside with a new blue band), dead bug, prone knee lfits

Yoga: the old Warrior 2, triangle, pyramid, revolved triangle, reverse warrior, twice on each side.

Then tree: still a struggle on the left, but not as bad as it once was.

Those knees!

Doing ok; maybe time to add just a little?

Note: the best back stretches for me:

McKenzie, Open Book, and the hang from the pull-up bar.

Onward to Spring break

Yes, I’ll probably do tasks during the day…along with basketball. I do have some grading, some search, and probably an exam to write up. But..so many days..plenty of relaxation and time wasting will take place.

Today: snow..but the light, fluffy stuff; 2.9 inches, but most of it evaporated.

Back/glute: actually, a pretty good day, all in all. I was surprised that yesterday didn’t tear me up that much. The back IS improving; hopefully the piriformis will follow suit.

I switched my workout up a bit.

First: stretch (press up and “open book”) and the following indoors, upstairs:

side leg raises, spinal balance (moving), “fire hydrants”, “dead bugs”, prone knees to torso, single leg bridges, banded walks mixed in with 5 sets of 20 floor push ups (touch the ground); this took 30 minutes

Outdoor: 5 x 10 pull ups, 2 x 5 wide pull up/chins with breaks to shovel snow. This took me about 30 minutes.

Indoor: bench press: 10 x 134, 5 x 171, 5 x 171, 5 x 174

rows: 3 sets of 10 x 60

curls: 3 sets of 10 x 50.

leg stands (extra pillow) 3 sets

standing knee raises with band: 3 sets

Also 2 sets of 3 different rotator cuff exercise (shoulder squeezes) and chest stretches. This all took 40 minutes.