One of the things I do during the summer is I get ready for the fall..physically. Seriously. I try to see what works, what doesn’t work and what workout scheme is sustainable.
I will have to make modifications.
Today I was sort of efficient for the first part of the workout:
31:25 PT and pre walk stretching
28:58 for the 2 mile walk
4:41 to get a drink and transition to my porch work.
52:28 for my pull up/push up, shoulder rehab and wobble board (had to rest a bit here)
51:46 to go downstairs and finish my bench presses, deadlifts, high inclines, curls and belt squats (some inefficiencies here)
Total time: 2:49:20 which is too long for most of the academic year.
The effects: I felt fine right afterward, but when I laid down in bed and got back up..some troubling left glute tightness (back related, I am sure). The walk caused the most strain.
The actual workout
The walk wasn’t the worst but I did feel some stress ..that went away reasonably quickly.
Pull ups: 10, 10, 5, 5, 5, 5, 5 wide, 5 chin, 5 mixed, 5 mixed. These went ok
push ups: 30 incline, 30 decline, 30 incline, 10 flat (some resting here)
bench press: 150 lb: 7, 7, 7, 10 (best in a while)
deadlifts: 10 x 134, 10 x 184 low, 10 x 270 high (8 inch) wondered about these..not residual pain right after, nor pain during.
curls: 3 sets of 10 x 50
high incline: 3 sets of 10 x 94 Swiss bar
belt squats: 3 sets of 12 x 94 (kind of shallow)
I did notice a slight shoulder niggle.