Personal: I should work on Wednesday and Friday. Thursday: some basketball is on tap. Tasks: minor clean up, write up exams, start to review an article for a journal.
Workout notes: I spent too long today; but I was leisurely.
First: quick stretch, and a slow 2 mile walk to get blood to the back. And it went great for 1.8 miles; stiff late. Walk started at 9:20
Then slow: full PT with pull ups, push ups and chest taps.
Pull ups: 10 single lumbar crunch, then 2 sets of 10 singles. Then 10 (7 decent, 2 shaky, 1 UNSAT), 6, 6, 5 54 or 57 if you count the unsat ones.
Push ups: 3 sets of 20: extra rest here, then 2 sets of chest taps
Downstairs: this took some time.
Bench: 5 x 134, then 170: 2, 3, 3, 3, 3, then 4 x 165
Note: I really should have gone for 3 reps on the first set. I got them on the subsequent sets.
deadlift: 10 x 134, 10 x 134, 10 x 184 (really looking to improve form)
high incline: 10 x 44 to get “the touch) then 94: 8, 8, 9
curls: 3 sets of 10
Body check in: my calves are very, very tight. Need to work on that.
It was now 12:20 and I decided to get in the second walk at a better pace (12:47) The Garmin was all over the place, but ultimately, it agreed with an online pedometer to within 0.05 miles (online gave me 0.05 miles MORE) The second walk went great, in terms of glute/back pain.