Better than expected

Today: PT 1

Deadlifts: 10 x 134, 10 x 184 low, 10 x 245 4 inch, 10 x 270 8 inch.

PT 2


PT3 including chest taps (ok, these were awful..need to practice them more), and a 3 minute plank that had my abs on fire. I need to do these more often as well.

The walk went MUCH better than expected, though I was ready to quit at the end; wasn’t tempted to add to get to 2.5. But..had I started this fresh..nah, I didn’t so..

Another 4

Ok, not 4 all at once, but a lot like last week.

Today: PT (a LOT of it), pull ups, walk 1, pull ups, walk 2, more pull ups, walk 3, finish the strength stuff (about 35 minutes downstairs; upward of 2 hours (with delays) outside.

pull ups: 5 sets of 10, 2 sets of 5 mixed grip. These ARE getting easier.

push ups: 3 sets of 30 incline, 4 sets of 10 regular (super set with banded walks)

bench press: 5 x 155, 6 x 155, 5 x 160, 5 x 160 (last rep, too much leg)

curls 3 sets of 10

rows: 2 sets of 10 each arm (dumbbell)

high incline: 3 sets of 10 x 94

The weather was suffocating …I had to rest between the outdoor reps. The walk: each walk was faster than the previous one.

Back: glute pain was more or less what one would expect; some discomfort on the 2 miler (that I focused through) but I do have a “higher up” tightness/soreness that feels muscular; probably brought on my my “long set” of swimming yesterday.

Snapping out of it..

I am seeing more progress.

  1. Walks: are now starting with “I wonder what I can do today” instead of with dread. No, I am NOT up to 5K yet..still got a ways to go, but I am doing a lot of 1-2 milers and am at about 18 miles a week. YES, I know, in 2019 I could walk a marathon, but this isn’t 2019.
  2. Weights: I seem to have a good idea as to what hurts me and what doesn’t. I do have to be careful with the trap bar deadlifts and the “let’s see what I can do for 1-3 reps” days are probably over. I am not that far away from 10 reps with 300 lb (8 inch handles) though. I have to bear down on my form.
  3. Swims: most progress here. Again, where I am is laughably bad from where a good swimmer is and from where I once was (I was never good). But I think this is my best physical activity right now. This is where I restarted.
  4. Physical Therapy Routine: I think I have it down; I do these and add some of the Williams set.

It will be good to reach a point where I am no longer constantly whining about my back. It has been a long 2 years.

What went down today:

PT, included shoulders.

1.5 mile walk; a little tighter than I’d like but I probably wasn’t focused endough.

2000 meter swim, straight crawl (longest crawl set in forever). Great: well, no, but much, much, much better than were I was even in early July.

500 splits: 11:41, 22:50, 33:59, 45:04 (11:41, 11:09, 11:09, 11:05)

Miles: 9:25, 18:30, 27:20, 36:13 (final mile: 35:40)

Yes, I know; in 2001 I averaged 33 minute miles for a 5K swim; in 2008 I averaged 31 minute miles. But I am early in my training; I need to progress slowly. And I am well beyond where I was here (12:52 for 500, 11:44 for 500) and here. (11:14 after warm up, 10:52)

Afterward, a short hike ..and ONE stop (to take a stretching..though I did have to scramble under a fallen tree and that helped a bit. The hike was “easy effort” and in line with my other hikes on this course.


Well, I decided to see if I can swim at the Y tomorrow.

Today: PT, 1 set of 10 pull ups, walk 1. I talked myself out of doing 2 at once.

Then 3 more sets of 10, 2 sets of 5 (one chin, one wide) and more PT

Walk 2: not as fast as yesterday; 32 seconds slower in fact, but still painless. Made myself hold back.

Push ups: 3 sets of 30 incline, 10 declined (steps)

shoulder: 7, 10, 10 x 105 Swiss bar (did these first) superset with 10 x 50 curls (3 sets)

bench: 3 sets of 5 x 155

deadlift: 10 x 134, 10 x 184 low, 10 x 260 high (8 inch). Happier with my technique. Felt it in the butt and legs, in a good way.

Back appointment in less than a week; we will see. My guess is that we’ll do injections round 2.

I honestly think that my abs and glutes are stronger.

Weird back day

Today I wanted to walk a little, swim, and scout out my projected noon walk home. Here is how it went:

PT (no banded walks at first, mostly the lying down stuff)

2 mile walk (had intended 1 mile but was at 1.4 when I got home so…) Some discomfort toward the end but not like the limp fests of several months ago.

PT (banded walk, standing psoas marches, hip hikes, etc. )

1 mile walk: as pain free as it gets for me..there was a reason for that.

PT (again, light stretches)

Later: 11 am swim: 2200 yards. Did something different

800 of alternating side/free, back/free

200 of back and free

300 of 25 drill, 25 swim.

6 x 50 free on the 1:30: 49, 48, 48, 47, 47, 47

100 in 1:40

100 back

100 in 1:40 (disappointed)

50 back

250 in 4:36 (pull)

Weight: 203.1 before (water), 201.7 after. I have gone down some.

Back/glute: I was bothered some (glute) when swimming; had to do some stretching. It felt best when I was doing the intervals. I have to learn to streamline and tighten the abs.

The second walk (1 miler) felt much better than the first, but ..while Garmin might have inflated my pace a bit, 14:07 is an improvement on the 14:2x which was my previous best for this course.

Now IF I can improve with more PT, weight loss, and walking where I can maintain this pace for a 5K …I should meet my goal of a pain free 5K.

But I probably need to lose 10-15 lb and walk more, even if it means my 1 mile here, 1 mile there sorts of walks.

Getting the mix right

It is getting to the point where I need to time my workouts to see how they fit in for the academic year. Tomorrow, I’ll try out my projected M, W, F morning workout.

Sadly, I am at the age where I need to “save something” so I don’t fall asleep during the workday! That’s the reality of age…if one is still working (as I am) one needs to hold back and conserve a bit.

Today: PT, (some different things, like hip hikes with psoas marches), weights, 2 mile walk.

Weights: what was different is that I used step stools for my feet and bench press.

pull ups: 4 sets of 10, 2 sets of 5 chins, 2 sets of 5 mixed. Note: rain.

push ups: 4 sets of 20 regular, 10 feet elevated (indoor), then 10-5-5 going down the steps. Learning.

Bench press: 5, 5, 6, 6 with 155

Deadlift (all low) 10 x 134, 184, 228 (last set: shoulders are a bit too far forward, though the barbell travels upward. Mobility issue?

High incline: 3 sets of 10 x 94

curls: 3 sets of 10 with 50.

Then the walk…I kind of got uncomfortable (15:15 mile 1) but adjusting the back as I never got worse..even better at times. 14:26 second mile.

Toward the end of summer

PT (a lot of it)

Walk: decided to do both miles at was ok..not quite “rough” territory

PT (shoulders mostly, but also banded walks)

Swim: 2200 yds..kind of lackadaisical :

700 strokes

300 of swim/drill

Then: 4 x 50 free, 25 back recovery (on the 2) 48, 50, 48, 49 (300)

2 x 100 free, 50 back recovery (on the 3) 1:42, 1:43 (not great) (300)

200 pull 3:36 easy

200 alternate free/pull

200 back/side

I just wasn’t into it.

Weight: 202.3 before, 201.1 after.

Day after day…

I hate to obsess over my back so much, but, well, I am a bit worried, or at least I was at midweek this week. It turns out I had a great weekend. Not sure: slight weight loss? Better management of activities? New PT exercises (bringing back some of the Williams Set)

I’ll take it..whatever it is.

Today: walk, some pull ups (5 sets of 10), walk, push ups, weights.

The walks were ok…not that much afterward, but they WERE enough.

The sequence:

PT, then 1 set of pull ups, walk 1, 4 more sets of 10, walk, 1 set of banded walks with “walk 10” push ups (walk 1 step, 1 push up, 2 steps, 2 push ups, etc, up to 10), 2 sets of mixed grip pull ups, 4’th set of banded walks (sideways) with 20, 15, 15 push ups.

Then inside: 4 sets of 5 x 155 bench press, deadlifts:

10 x 134, 10 x 184 low, 10 x 245 high (taking care of the back)

3 sets of 10 curls

3 sets of 10 x 94 high incline with Swiss Bar.

Peoria Chiefs baseball

last night with Tracy: a back and forth affair and the Chiefs were down 6-5 in the bottom of the ninth. Speedster gets on base by an error, and then BOOM..moon-shot home run to left field to get a walk off win.

Good crowd.

Today: not as good of a crowd, 8-2 loss, though the same batter smacked a huge home run in the 1’st inning.

After the fact

I often do not know if what I did will hurt my back until later in the day; I tried to extend the walking a bit. As I sit this, I can feel tightness in the glute…pirformis or ..back? Always hard to tell.

Today: PT, walk, PT, walk, PT, walk, PT. Yes, 3 walks:

Order is bottom (first) to top (last); last one was gentle. I added PT stuff: 3 minute plank and chest taps.

During my second walk, some older lady said I was “walking too hard.” LOL.


First last night’s baseball game. Going into the top of the 8’th, Peoria had a 1-0 lead. But the first relief pitcher had let 2 on base so with 2 outs, the coach replaced him. BAM: home run, 3-1 lead for the Tin Caps.

I do feel for coaches; had the tired relief pitcher given up that HR, the coach would be seen as an idiot. But replace him and the new relief pitcher gives up the HR, then the coach is seen as an idiot. I don’t envy the coaches…they get second guessed by fans who don’t know what they are talking about (like me).

It got worse; the Chiefs got a solo home run to cut it to 3-2, but in the top of the 9’th: double and 2 more runs to get to the final score 5-2.

We did see this nifty double play:


I did more stretching than usual this morning..included some rolling on a baseball. The plan was to do four 1/2 mile walks in between pull up sets.

What happened: started the walk prior to the pull ups: ok, not bad, not much pain. And I made it 1 mile.

More pull ups (5 sets of 10) with banded walks, shoulder PT, psoas marches…

Second walk: even better than the first.

Then mixed grip pull ups, push ups, upper body weights:

pull ups: 5 sets of 10, 2 mixed grip sets of 5

push ups: 30 incline, 30 decline, then a “walk 10” set with banded walks: 55 reps total for a grand total of 115 reps.

downstairs: bench: 4 sets of 5 (used a stool for my feet for 3 of these) with 155 lb.

curls: 3 sets of 10

rows: 2 sets of 10 (dumbbell)

shoulder: 3 sets of 10 x 94 high incline.

More rolling.