Somewhat emotional day…
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.
Life of an old goat 