Boring workout post

Aren’t they all? 🙂 But not much of substance today; enjoyed watching the Bradley Women hold on to get their first conference win (61-51 vs Evansville; watched the second half on ESPN3) and now enjoying the Men’s game vs Indiana State. BU leads 35-34 at the half.

I timed today’s workout so I’ll get a feel of how long everything takes. Big picture take away: bench press: 1 x 184 (best with my feet up on a chair..sans leg drive), 4 mile walk at 13:25 (Riverfront) with only slight discomfort, mostly in the final mile; 2 sets of 5 x 105 “touch the chest” on the high incline. That’s getting better too. Throat is a lot better.


7:55 am start. Mixed PT sets with pull ups/crunch pull ups.

The pull up sets: 10 crunch singles (start with legs up), 10 crunch singles (start with feet on the ground), 10 crunch singles on 10 seconds, 3 x 6 pull ups (one of the final reps was bad), 5 pull ups, then 5 singles with 10 seconds rest between reps. Total: 58 reps.

The PT: I do 3 sets of 3 different exercises for the rotator cuff (well, two exercises are a combination of 3 different exercises, so really 7 total), and for the back: one leg glute bridges, dead bugs, spinal balance (aka bird dog), two leg bridge with march, psoas march (today standing), one knee with a twist, two different kinds of crunches (2 sets of 10 straight leg quarter crunch), 50 regular crunches, banded “clam shell, glute bridge, clam shell other side”, banded walks (2 sets) This takes up about 30 minutes.

Push ups: 30 incline outside. 8:52 finish.

Downstairs: 8:55 start

Bench press: 134 x 5, 155 x 2, 170 x 1, 184 x 1, (ugly)

165 x 4, 160 x 5, 155 x 6 . That took me to 9:27 (lots of rest between sets)

High incline: 10 x 85, 8 x 94, 5 x 105, 5 x 105 (touch the chest) 9:52 finish

Curls: 7 x 7 x 7 (low, high, full), then 10. 9:58 finish

Upstairs: between sets of push ups and chest taps: pelvic tilt, open book (5 each side)

20 push ups, 10 chest taps 20 push ups 10 chest taps. 10:11 finish, or 2:16 total.

Then to the Riverfront. Start 10:34: 4.13 mile walk in 55:24. Home at 11:45.

So 2:16 for the weights, 1:34 for the 4 mile walk, which includes the drive there, back, and some stretching. 3:50 total time.