Got up; did warm up (including 2 miles on the bike), stretched and headed out for a walk.
It went ok; almost no pain until 0.9 miles or so.
Then the full PT and more stretching; I was feeling great. I even did headstand and plank for 3 minutes…really felt good.
Walked to the office, but the usual 4 flights of stairs (felt it at the top), went back down, did my class, back up again. Then..I didn’t stretch much but I thought: “I am feeling good..why not take the long way home for lunch to get another mile?”
Now this walk really sucked; had to stop several times; got the old “knife in the butt” feeling. Ok, the first 0.5 was fine but then..OMG..awful.
Get home, stretch, eat..remembered that I had to pick up an exam at a building .2 miles away from my office…so off again..MORE walking. About .5 to the building, another .2 to the office, up 4 flights of stairs…(yep, one stretch) and found….. I. Had. Left. My. Keys. At. Home.
So..after sitting and sulking…walked back with a 3’rd unintended mile, because I was an idiot. Strangely enough, the walk back wasn’t so bad and I am feeling pretty good right now, so… perhaps I didn’t do much damage.
I have a hard time knowing if I’ve overdone the PT or if I am doing enough. I felt soreness in my hip flexors (where the top of the thighs meet the trunk) and roving soreness in other (top of the glute/small of the back). Walking to and from the office has mostly been ok, though I need to stretch throughout the day.
Monday: upper body; 1:45 worth. Full pt. I did the PT and 3 sets of 25 push ups indoors before going outdoors pull ups: sloppy set of 10 followed by a bunch of sets of 5; wide grip has gotten a lot better. Did the rest of the PT here.
Indoor: bench press: the best yet: 5 x 166, 5 x 171, 5 x 174, all decent. rows (3 sets of 10), curls (3 sets of 10); then the 2 sets of 10 x 88 with the shoulder press: better ROM but I wonder about the back; maybe try dumbbells outside on Friday.
Today: AM: stretch, 1 mile walk (some discomfort/pain at .86 miles), stretch, 10 fake miles, then later: PT with Tonya. I have some ideas and things to work on.
It IS changing…finally…it has been a long haul, but my hope is increasing.
It sure looks as if the US has decided that the pandemic is “over”; I see that as wishful thinking, though the omicron surge has come down quite a bit, and I feel safer doing things. I went to another basketball game with mask, though masks are not required anymore. I’ll stick with them for a while.
By the way, the women lost but they played a decent game against Illinois State, one of the conference’s better teams.
I think there will be another wave to come as this virus mutates quickly and we are so interconnected. We need to get the world vaccinated.
During the pandemic I started to work out at home; I was running at the time but that wound down a bit and a back/piriformis issue bit an end to my regular walking. That has gone on for some time, though, *finally*, I am starting to see some honest improvement. Yes, walking with Barbara (who is so slow) was a bit painful, but teaching is better, and my walk was better, for 10 minutes.
But as far as the body: 2013 vs 2022:
What is hidden: at the time of the top photo, I was running 5K races at less than 8 minutes per mile. Now…even if I were able to run train again…my 2019 5K races were, on my best days, 9:30’sh pace, and over 10 mpm on my worst days.
That is hidden in the photos.
The current definition is probably due to push ups. Now the number of pull ups I can do has regressed a bit (heavier body weight) and my bench press is down by 10 lb or so..but I haven’t had time to fully recover from the shoulder injury as yet. I am on my way back.
Friday Pull ups: sets of 5 and 10; enough to get to 60. The wide grip felt extra good; it all was ok. I mixed in some of the PT here, and push ups: sets of 25, alternating sissy and feet elevated
Then even more PT..took me to 6:50.
Bench: a bit different as I wanted to practice going up evenly; I focused on my left arm. 10 x 145, 10 x 150, 1 x 189, 6 x 161
rows: usual 3 sets of 10 with each arm (60)
curls: 3 sets of 10
shoulder: lessened it here: 2 sets of 10 x 88 trying for better ROM
Today: warm up
Deadlifts 10 x 134, 10 x 184, 10 x 234
main set: 285: 3, 3, 3, 3, 4 best sets were 3-5 .
15 minute walk (14:40 pace); great up to 10-11 minutes.
Finish PT (leisurely pace) and yoga series.
Total: about 2:10 or so…doesn’t seem like it should have been that long, given my workout was 1:10..then again, that is 1 hour of PT and I gave myself rest.
So, we are going Tuesday, Wednesday, Thursday (today)
Tuesday: warm up, 1.14 mile walk at 15:58; stopped at .7 to stretch as I didn’t warm up enough and the pace was too slow. Stretch/yoga, 30 minute bike, more stretch then PT
The PT session went well; balances, assisted twisted stretches, massage, lunges..legs were absolutely glowing afterward. I also learned the proper way to do the prone twist stretch: hook the foot of the upper leg under the lower one.
Top is what I WAS doing; bottom is what I should have been doing.
Wednesday: 1:50 worth of weights and full compliment of PT (didn’t plank) some shoulder ache later; some leg/back ache too..note the tops of the thighs (where it connects to the trunk of the body) and the connection of the foot to the shin (from the dorsiflexion) Decent pull ups, sets of 10, 30 singles, 10 then 5-5, outside PT, push ups: 30 sissy, 30 feet elevated, 20 deficit, 20 flat.
deadlifts: 10 x 134, 10 x 184, 10 x 234 low, 10 x 285 hight.
Full PT and stretching.
The day: started off very well; one of the best days yet.
Thursday: 15 minute walk (just over 1 mile; 14:48) went great for 10 minutes; ache came later, PT (all), 30 minute bike, yoga sequence.
Day: went GREAT ….this PT is working and my back is responding to the constant PT.
I had a dull shoulder ache later today; some glute/back stuff later also. Nothing serious; there are just some days where the old aches fire up a bit; also some ache where the front of the foot attaches to the leg: due to the stupid little walk yesterday?
Weights: two sets of 20 singles, 10 decent then 2 sets of 5 (wide, chin)