Well, PT mixed with pull ups: 4 sets of 8 crunch singles, 6 reps, 5 reps, then 7 singles on the 1. 50 reps total. One youtube commenter noticed that I was relying on my arms too much. Need to get the back involved.
Downstairs: bench: 5 x 134, 5 x 155, 5 x 160 (hard), 2 x 165, 1 x 175, 2 x 165 (took 20 minutes)
high incline: 3 sets of 10 x 94
Back upstairs for push ups: 3 sets of 20, 2 sets of 10 chest tap push ups, with stretching.
5K walk; pain free for 2.6-2.7, then some dull pain as I tired.
The warmer temperatures helped.
I am NOT fully recovered, but I am much improved from a week ago.
Life of an old goat 