Taking stock

One of the things I do during the summer is I get ready for the fall..physically. Seriously. I try to see what works, what doesn’t work and what workout scheme is sustainable.

I will have to make modifications.

Today I was sort of efficient for the first part of the workout:

31:25 PT and pre walk stretching

28:58 for the 2 mile walk

4:41 to get a drink and transition to my porch work.

52:28 for my pull up/push up, shoulder rehab and wobble board (had to rest a bit here)

51:46 to go downstairs and finish my bench presses, deadlifts, high inclines, curls and belt squats (some inefficiencies here)

Total time: 2:49:20 which is too long for most of the academic year.

The effects: I felt fine right afterward, but when I laid down in bed and got back up..some troubling left glute tightness (back related, I am sure). The walk caused the most strain.

The actual workout

The walk wasn’t the worst but I did feel some stress ..that went away reasonably quickly.

Pull ups: 10, 10, 5, 5, 5, 5, 5 wide, 5 chin, 5 mixed, 5 mixed. These went ok

push ups: 30 incline, 30 decline, 30 incline, 10 flat (some resting here)

bench press: 150 lb: 7, 7, 7, 10 (best in a while)

deadlifts: 10 x 134, 10 x 184 low, 10 x 270 high (8 inch) wondered about these..not residual pain right after, nor pain during.

curls: 3 sets of 10 x 50

high incline: 3 sets of 10 x 94 Swiss bar

belt squats: 3 sets of 12 x 94 (kind of shallow)

I did notice a slight shoulder niggle.

Bringing it back

I’ll have to work out the timing of this workout, but I stretched, walked, stretched, cycled, stretched.

The rehab was all back stuff..plus headstand and 3 minute plank.

walk: 15 minutes (reached 1 mile in 14:20) on the home treadmill…slight ache..very slight.

cycle: 30 minutes (10 fake miles) alternating easy-medium.

Did much of the McKenzie, Williams things, clam shell, flossing, and of course, the plank and headstand and some tree..also my “warrior series” and some down dog.

As far as the forward bend: it is a different movement than the hip hinge one does on a deadlift.

I am waaaaay too far back…after seeing this:

THIS is not in the cards for me:

from here

Out of kilter

I was just “off” or “out of sorts” all day today..not enough sleep?

Weights: pull ups: struggled with singles (and different grips) until getting 10 reps from 31-40 (shown) and then finished ok.

bench: 4 x 114 was off..retreated and got “full touching of the chest)

10 x 94, 10 x 114, 10 x 134 (some pain..mild)

rows: 3 sets of 10 x 134
shoulder: solved the unracking/racking issue?
3 sets of 10 x 94, 7 x 105 (really felt it in the muscle): 4 sets total

curls: 3 sets of 10 x 54

incline bench: off base; 10 x 114 couldn’t really touch..felt it was time to end the workout.

Afterward: sort of a “squeeze” in the right deltoid..then not much the rest of the way.

2 January

Well, the start was unimpressive, at least with respect to sports and working out.

I do have more to say; will do so later.

Today: treadmill workout after deadlifting.5k in 42;40 though, to be honest, the treadmill had me with close to 4 miles as I was grinding.

This came after a very lame deadlift workout:

10 x 134, 10 x 184, 1 x 224 (neutral)

1 x 274 high handle

4 misses at 319 high handle (got 314 last week)

5 x 279 high, 4 x 259 low, 5 x 234 deficit

Not the worst and I got a workout (after lunch) but..well, I have to remember where I was a year ago.

“dead lifts (need to get shoes…did without shoes): 6 x 135, 3 x 185, 1 x 225 (missed 2 x), miss 240, 6 x 185, 6 x 205 “

My progression

Note: not much glute pain…piriformis didn’t bother me. Longer on the treadmill tomorrow..dare I aim for 5-6 miles?

Vintage Obama

First: the weight workout:
usual warm up, then pull ups: sets of singles, doubles, 3’s and 5’s..enough got get to 55 reps.
shoulder presses: dumbbell: 10 x 36, then 2 sets of 10 x 40 seated, unsupported.
shoulder presses: barbell, with support: 8, 7, 7 with 90 (seated)
trap bar rows: 5 sets of 10 x 134
bench press: 10 x 143, pause.
trap bar deadlift (deficit) 10 x 184, 10 x 204 (felt really good)

Election: Trump’s head is going to explode. This took 37 minutes..inspired me to give money. I missed the letter writing deadline.

You can see the 37 minutes of the Obama speech here.

 

And I “get” much of the conflict…

First of all, I have not been that productive since online teaching has ended. Yes, I have stuff to grade that will trickle in, but I have to kick myself into writing up some ideas that I have.

About the workout, I do have a note about my right knee.

first, I walked a bit more than 3 miles…enough so I can count yesterday’s 6.9 at 7. So: 5, 4, 5, 7, 3 = 24 so far this week.
Then to the weights: rotator cuff, warm up squats, pull ups: 10, 5, 5, 10, 10, 5, 5,
Bench: 10 x 132, 5 x 176 (hard), 5 x 171, 5 x 171
shoulder presses with 44: 3 sets of 10 (seated, supported)
goblet squats to the chair: 3 sets of 6
trap bar dead: 6 x 184, 6 x 206, 5 x 217 (taking care of the knees)
note: I took my shoes off for the 6 x 184 and felt it in my right knee..again. So I put them back on and had no difficulty. The foot angle makes a difference

COVID-19

The painting above is called “same storm, different boat” (or “different ship”).

And I understand some of the complexity.

Yes, COVID-19 isn’t as lethal as some others, but imagine 10,000 infected people spreading it to 20,000 (r = 2). That 20,000: you’d expect perhaps 100 deaths (at 0.5 percent mortality) and perhaps again as many to suffer long term to permanent complications. Now imagine a sniper killing 100 and wounding 100: do we say “meh, most are ok?”

And so, governors give orders and, well, they really didn’t have the time to be super careful and to craft a careful bill that the state congress can vet and improve.

So, some areas might be locked down more than necessary.

Some essential businesses might take advantage (e. g. a big box store that sells groceries might sell other things that smaller, non-grocery stores cannot sell.

And among the non-essential businesses: some might have great floor plans and safety procedures whereas others might be infection hot spots waiting to happen, and both are treated the same way.

By nature, there will be unfairness and resentment…and yes, the government might be quick to impose restrictions but slow to provide help, if it helps at all.

It sucks. And good people can disagree.

Now I am NOT saying that some aren’t total idiots.

And complaining about mask/customer respect policies …really?

So yeah, some are acting terribly and I have little patience with them; I’ve blocked and muted a lot of people on social media.

Life goes on, with me or without me

Here, some stores have curbside service but even these might have to close. I do use takeout for meals. But with those exceptions, I am basically following the “stay at home” guidelines shown here.

Wednesday: I diligently assembled my pull up bar…incorrectly, but then fixed it. There is a slight rock (they recommend bolt-down) but using loaded dumbbells as counter weights really helps.

I also am doing dumbbell presses outside; our porch ceiling is high enough to allow for that, even during rain.

And I do bench presses, power cleans, curls, dead lifts, hex bar rows in the basement.

So, here is what I did, workout wise, over the past couple of days:

Wednesday: 6.4 mile run…very slowly…Cornstalk hill plus lower loop; 1:28 ish. I’ve really gotten slow…then assemble equipment (racks, pull up bars)

Thursday: yes, I got a great deal on this bench (150 dollars!)

But I did my own workout first:

rotator cuff and back exercises. (I forgot to plank…better work on that)

pull ups: 10-(5-5)-10-(5-5)-5-5 (the 5-5 sets were when I changed grip)

dips: 4 sets of 5 (getting used to it)

shoulder press with dumbbells: 3 sets of 10: 40, 44, 44, 1 of 5 (44) for photos

goblet squats: 3 sets of 6 with 58 (decent depth)

bench press: experiment: 10 x 134, 5 x 156, 5 x 167 (had the spotter)

rows: 3 sets of 6 x 134 (hex bar)

power clean: new 25 lb bumper plates: 3 sets of 5 x 94

curls: 3 sets of 5 with 55? (22/4.4 on each side)

I am still working things out.

Navy 20, Kansas State 17, Liberty Bowl

This was quite the game. We got there early to walk around, and there was a great deal of energy and an announced crowd of 50,000 which LOOKED like an honest number.

The prelude: we got to see both teams leave their buses. Navy had fans waiting for them; Kansas State didn’t. But both teams had some big guys…and the spirit in the stadium was great. Fans were in a good mood.

I love bowl games for that..especially when both fan bases are well represented.

The game: on the first possession, Kansas State moved it a bit but blew two potential touchdown passes; one ball was under-thrown and one potential td pass was dropped.
Navy got it and drove it for a field goal.

The teams then exchanged punts in which case Kansas State returned its punt for a touchdown; a spectacular run.
Navy got it back with a long drive. Kansas state answered with a field goal drive and it was 10-10 going in.

Navy got a nice drive to go up 17-10 but then K State got a big return. But on a 4’th and 1, they made it but got a dead ball unsportsmanlike. That was key because a sack and a fumble drove them way back.

Navy appeared to take control but missed a field goal after a long drive from its 10.

Kansas State tied it with a drive based on a long pass and it was tied with just over 5 minutes to go.
No problem for Navy; a drive burned clock and got it to about midfield. But with 30 seconds to go, Navy ran an halfback option pass off of a sweep on 4’th down that got the ball down to the 5 with 20 seconds to go. Navy clocked the ball and kicked a field goal with 2 seconds left in the game; K State’s desperation pass failed.

What a game! The stats were lopsided for Navy, but K State got a lot of return yards to even it up.
Total yards were 420 to 170 (deceptive due to the return yards) Navy had 323 yards on the ground with the quarterback getting 213.

Before the game

Game action:

Exhausted…politically speaking..perhaps…

No, I am not physically nor intellectually:

workout notes: slow walked my workout.
rotator cuff
pull ups: 4 sets of 10, 2 of 5
goblet squats: 2 sets of 6 x 25, 6 x 50
bench: 10 x 135, 4 x 185
incline: 10 x 140
decline: 10 x 165 (easy)
shoulder press: 10 x 50 standing, 15 x 50 seated, supported, 7 x 85 barbell (standing)
rows: 3 sets of 10 x 110 machine
hex dead lift: (handles turned down): 6 x 135, 6 x 185, 1 x 225 (struggle), 6 x 185
plank: 2:30

Weight: 192. bloated from too much hot cereal; I was eating portions that worked well for me 4 years ago..I am older now. Time to cut back. Still, the pull ups were fine (and I worked out in sweat pants)

Exhausted: I know that David Brooks can write “cliche columns” but I agree with much of what he says here:

There are two power blocs driving politics today. First, there’s the proletariat. These are the working-class voters who go to Trump rallies in the U.S. and powered Brexit and Boris Johnson’s campaign in the U.K. They see their best world receding and they want a tough guy to bring it back.

Second, there is the precariat. These are the young and educated voters caught in the gig economy, who see no career security ahead. They want leaders like Bernie Sanders and Jeremy Corbyn who will promise enveloping policies — free college, free internet, free child care — to give them some sense of safety.

These two groups are different in some ways. When the proletarians attack their enemies, they do so from a position of perceived social inferiority, so their attacks are resentful and brutal. When the precariat attacks, it does so from a position of perceived moral superiority, so its attacks are filled with ridicule, mockery and scorn.

But the movements do have parallels. Both are driven by a fear of the future, and of each other. Both have a tendency to embrace catastrophic, apocalyptic visions of the ruin around us. Dystopia has become the opiate of the activist class.

Haunted by economic insecurity, they will tolerate any sin in their leader — racism, anti-Semitism, dishonesty — so long as that person is willing to fight and be on their side. They both support massive, unrealistic policy proposals, because they reject the idea that politics is simply the muddled way we settle differences with people we disagree with.

[…]

People in the exhausted camp are tired of having politics thrust in their face every hour. As Ryan Streeter of the American Enterprise Institute has found, young people who are “lonely at least once in a while” are more than seven times more likely to be active in politics than those who are socially active. Those who are exhausted have other things to do. They want to restore politics to its rightful place, and find meaning, attachment, entertainment and morality in something else besides Twitter wars and election campaigns.

[…]

But the chief feature of the voters in the exhausted group is timidity. They do not get energy from conflict, the way, say, Trump does. Their instinct is to keep their heads down and just get through this craziness.

I might NOT label it “timidity.” Few who know me would call me “timid.” But I simply walk away from discussion now. I quit engaging Bible beaters a long time ago; if they want to think that the universe is less than 10K years old, there is little I can do to change their mind. And the same goes with the ulta-woke and their ridiculous social codes that THEY think that THEY have the power to enforce.

I just hope that the Democratic party leaders learn the lessons from yesterdays UK elections …from what I can tell, the Twitter liberals haven’t.