the workout was ok. Did PT, one set of 10 crunch pull ups, 3.28 mile walk (13:55 pace), then 10 more crunch pull ups, 10 singles, 7, 5, 5 chin, 5 chin singles, 3 hold/negatives.
Downstairs: 5 x 134, 3 sets of 5 x 145 Swiss Bar bench with shrugs in between
3 sets of high incline: 10 x 80, 10 x 90, 9 x 95.5
then push ups on the 1 minute: well 3 sets of 10 in the first 2 minutes then 1 after to get to 100. Tired at the end.
Weight: yesterday, 193 in the morning though 188 after the walk (fake, of course).
The walk: very slight discomfort at the end; enough for me not to try 1 more mile.
Not blogging much due to Peoria Chiefs home games and..just crazy at work.
Workout notes:
Wednesday: 5K walk in the morning, commuter walk (1 mile) in the afternoon. Weights: pull ups 50 reps plus holds; deadlifts: 10 x 134, 10 x 184 low, 10 x 234 4 inch, 10 x 261 4 inch (was depressed as I thought it was only 251)
Thursday: warm 14:3x 4.2 mile hilly walk in Bradley park (new entrance into the uplands due to construction), then 1 mile commuter walk (soaked) in the heat. 1:00
Friday: 14:4x 4.2 mile hilly walk same as Wednesday), 1.2 mile commuter walk (soaked again) 1:01 ish for the 4 mile. Some back tightness at 2.5
Saturday walk after set of 10 crunch pull ups in 58:42 and weights. more pull ups: 10 crunch (again), 10 singles, then sets of 5 to 50 reps (a few chin ups) then 2 holds. Downstairs: 5 x 134, 3 sets of 5 x 145 Swiss, then 3 sets of 10 high incline: 75, 85, 96.
Sunday (today) deadlifts: 10 x 134, 10 x 190, 10 x 225 low, 10 x 261 4 inch (easier than Wed), 4 x 300 8 inch. 2 sets of belt squats, this time with 66 weights and the pin (about 84 lb) 3.14 mile W. Peoria course in 42:08 (13:25 pace)
Peoria Chiefs Baseball
The Chiefs had a great series with the Western Michigan Whitecaps, winning it 4-2. I talked about the opening loss.
But then the Chiefs rallied to win the Wednesday game 8-7, coming from behind twice: tied it 5-5 in the 9’th then rallied from 7-5 down in the 10’th. That game featured a bizarre play at the end. It appeared that the Chiefs won it with a 3 run home run to right but it was ruled foul..though the Chiefs protested. So the same batter goes to left center to leave no doubt!
Saturday: well, the Chiefs did go down 2-0, but rallied to tie it in the 7’th, get 3 more in the 8’th and hold on to win 5-2. For the first time in this series the Chiefs clearly outplayed the Whitecaps.
The @peoriachiefs beat the East leading @wmwhitecaps 5-2 in an exciting game in front of a good crowd to take a 3-2 series lead. And for the first time in the series, they clearly outplayed them. pic.twitter.com/KQVSVbnZvG
Today: B went with me and was treated to another 10 run game which went 5-4 Chiefs.
The Chiefs lead 2-0, Whitecaps came back (in an inning that almost saw the managers go at it after a “hit by pitch”, ) to tie at 2, then the teams traded runs (Chiefs getting 1 in the 9’th) but then..in the 10’th, the second balk of the day gave the Whitecaps a 5-4 lead.
But in the bottom: you know the story by now: 1 run to tie it..bases loaded (helped by mistakes) then a walk with bases loaded won the game.
there’s something about Nathan Church and the B8 🤔
Monday: pull ups: 55 reps; note I did some holds and negatives. Push ups: 2 sets of 30 slant. Bench: 5 x 134, then 3 sets of 5 x 145 (Swiss) shrugs (3 sets of 10), high incline: 10 x 75, then 2 sets of 5 x 94, 1 sets of 10 x 94, 3 sets of 10 curls.
Walk afterward: 3.1 miles on the treadmill in 41:15 (13:17 pace), commuter of 2.13 to Walgreens and back.
Tuesday: some ache at 4.5 miles, but 1:14:38 for 5.21 miles (used a different way to cross Main) and into Bradley Park
Wednesday (today) pull ups (2 sets of 10 crunch (one chin up style), 10 singles, then 4 sets of 5 (2 pull, 2 chin) and 3 hold/negative 3 sets of 30 slant push ups, 10 regular (mixed all of this with PT)
dead: 10 x 134, 10 x 184 low, 10 x 234 4 inch, 10 x 261 4 inch (had thought it was 251 at first and was disappointed but now feel good about it)
Walk outside: 78 F, 99 percent humidity: 45:06 for 5K (Moss was 30:10 via 15:20/14:50) . Commuter walk: 1.15 in 19:30: 94 F, 66 percent humidity. The warmth felt GREAT on my back.
Baseball I was hoping for a swift Chiefs victory. Instead the Chiefs played the worst game of the season (3 errors!) and got bombed 14-3 in a 3 hour plus beatdown.
Saturday: walked only 4 miles (4.18) in 56:42; very cool. But I wanted to conserve energy for a trip to Indianapolis. It went well, though there was a mix up getting back to the car.
Sunday: drove home. Tired. Did deadlifts (10 x 134, 10 x 184 low, 10 x 234, 10 x 256 4 inch, 2 x 280, 2 x 300 4 inch; not in a mood to strain) then belt squats (2 sets of 10: decent reps), then 2.05 in 32:18. HOT; 92 F, 67 percent humidity.
The game: Colts won 24-17, though the Bears lead in the 4’th quarter 17-7. And the Bears ended the game passing in the end zone; I thought they would get a tie. Few starters played; for most of the game it was mostly guys trying to make the team last night.
I timed my workout: 1:25 total (without the walk) and that included all shoulder PT, monster walk exercises and upright psoas march (perhaps add 20 minutes prior?)
Then the walk was 45 minutes with about 10 minutes transition
Walk was pain free.
The workout:
crunch: 10 regular, 10 chin 6 sets of 5 pull ups (2 were chin ups); note: I adjusted the bar to make it more level and that helped. then pull ups with holds: 10 second, 15 second, 15 second plus second rep, 10 hold (5 total reps)
slant push ups: 2 sets of 30
Swiss Bar bench: 5 x 134, 4 sets of 4 with 150 (4-5 min rest)
shoulder shrugs: 3 sets of 10
high incline: 10 x 75, 10 x 85, 5 x 96 (all full reps)
curls: 3 sets of 10.
Then the walk.
Note: had slight shoulder soreness (right) before starting.
PT, weights, 5K walk; the non-PT part took 2:10 to finish. That included a 10 minute transition from 1:15 of weights to the 45 minute (44:55) 3.15 mile walk of the Moss plus campus loop course.
Life of an old goat 