I felt great during and immediately after my workout (192 lb, so about 195 before) but after the shower it was “what in the hell did I do?”
PT, then pull ups: 4 sets of 5 singles (chins, pulls), 2 sets of 5 (chins, pulls), 1 set of 10 alternating chins, pulls (singles), 2 sets of 5 (chins, pulls)
downstairs: Swiss bar bench: 10 x 134, then 5 x 145, 5 x 145, 6 x 145 (rest!), 3 sets of 10 x 134 shrugs, 3 sets of 10 x 94 high incline (full reps), 3 sets of 10 curls.
Then 5 sets of 20 push-ups (flat); then the walk.
It was really 4.1 and my watch got 58:04; it was 58:03 yesterday. I am consistent; now I need to be faster.
BUT, the walk was as pain-free as my walks ever are; almost no hint, at any time, that anything was wrong. I like that.
Life of an old goat 