Yesterday: I did some work on my outstanding paper (as in “overdue”) and the workout was: PT, 2 mile walk (warm), 1800 yard swim.
Swim: 600 of side/back (100 breast too)
200 of kick/swim (no fins)
5 x 100 swim, 100 pull (19:15)
slight shoulder soreness the next day.
Today: weights only; PT, pull ups: 5, 5, 10, 7-3, 7-3, 5 wide, 5 wide, 5 mixed, 5 mixed. Push ups: 30 incline, 30 decline, 4 x 10 during the banded walks.
bench: 3 sets of 10 x 134 Swiss bar
deadlift: 10 x 134, 10 x 184, 10 x 228 (note: lot of lumbar, but I felt GREAT afterward???)
curls: 3 sets of 10. rows 3 sets of 10 (light weight..focus on the back0
high incline 3 sets of 10 x 93
Life of an old goat 