I did: PT, walk, weights. Now this is the walk I was looking for yesterday; I had forgotten that I did deadlifts on Friday. I never walk well the “day after” deadlifts.
No, this was a not a great walk by any means (and it was probably about 6.3 or so) but I had to rest about 15-20 minutes prior to starting weights.
Pull ups: 2 sets of 5 singles (pull, chin) then 3 sets of 10, allowing for a toe tap. Then 2 sets of 5 singles (chins) Yes, I use a knees up position but try to NOT turn it into a “kip”.
Then downstairs: bench: 10 x 134, “long drop set”: 1 x 165, 1 x 160, 2 x 155, 2 x 150 (could not lock out 3’rd rep), 4 x 145, 5 x 134, 5 x 134 (all with the Swiss bar)
Shrugs: 3 sets of 10 with 52 lb handles
high incline: 7, 7, 6 x 94 (last set was very strict)
curls: 3 sets of 10.
This was enough for today. Arms are achy.
Life of an old goat 