Yes, my full workout took about 3 hours from start to finish, but..I really did not do that much.
Around 8:30 I started with a light stretch, followed by 2.15 miles of commuter type walking.
Then I mixed PT with pull ups/stretches:
3 sets of 10 singles (final 2 unsat), then 2, 6 (so so), 6, 5, 7 (57 total reps) mixed in with a LOT of physical therapy for both the back and shoulder. That got me to 10:10 or so.
Downstairs: bench: 5 x 134, 4 x 165, 4 x 165, 4 x 165, 4 x 160 (disappointing); maybe arched in one of the reps (butt down but I don’t need to extend my back under load)
high incline: 10 x 85 then 3 sets of 7 x 94 (touch in every single rep)
curls: 2 sets of 10, 1 set of 7, 7, 7 (burn) That got me to 10:55.
Then upstairs for MORE pt and stretching (open book, etc, included 5 sets of 10 full push ups, 2 sets of 10 chest taps).
Finally, started walk 2.15 at about 11:20 and finished at about 11:46
That is a lot of time to spend on doing..not much.
But the second walk went very, very well; no pain at all. It was roughly the same course.
Later: I walked to our final home game for our women’s basketball team. We were playing a team that was “midpack” in our conference and of course we got creamed 64-38 in a game was was even worse than the score might indicate.
The lead grew to 30 and, well, lots of women got to play. Unfortunately, our team was overmatched at almost every position; speed, quickness, athletic ability, everything. The ladies ARE scrappers; one is a former team trainer who stepped up to help out. But practice, hustle, hard work and desire, which our team has, can go only so far. I am confident our first year coach can get us going in the right direction and bring in players who can do what she wants the team to do. This was a rough transition year.