I will talk about my trip (so far) in my next post. This is about my workouts.
Wednesday: Weights then 2 miles of walking at just under a 17 minute pace.
Weights: pull ups : mostly sets of 5; enough to get 50 reps
bench press: 10 x 134, 7 x 150, 7 x 150, 5 x 150 (tired)
trap bar dead: 4 inch: 10 x 134, 10 x 184, 10 x 234. 6 inch: 10 x 280
high incline: 10 x 94, 10 x 94
Thursday: hotel in Missouri: 4.02 miles of treadmill walking in 1:00. First mile was almost 16 minutes; .5 miles at 4.1 mph, 2.5 at 4.2 mph (no knee pain that night)
Friday: (Fort Worth) 5K walk in 45:20 (note: increased and decreased incline at .5 to 1.5, 2, 3, 4, 5 using 3 up, 2 down. then 1.3 mile stadium walk, 1.0 mile walk back, then at least 1 more mile of walking to restaurant. I had knee soreness that night.
Saturday: 2 mile walk on the crushed cinder trails round Southpark. Then 30 minutes of weights: 3 sets of 10 for each exercise:
dumbbell curl 25, then 20, 20. Standing press: 30. bench press: 50 (all they had)
machine: curl, row, pull down (130), fly (again 3 sets of 10 each..little rest
Life of an old goat 