Category: weight training

Cleaning up the mess

Workouts:
Friday: 2 mile walk; weights: unremarkable. I did get 180 (single) and 3 sets of 5 x 155 on the bench; rest was routine
Saturday: OMG, this was one of the toughest slow 10 mile walks, ever. The pace was 15:45’ish and I did a spur, 3 lower loops (surprisingly low traffic) then finished with The Barbara to get 10.25. Note: I got passed by another walker. It had to happen sooner or later, and this was the first time in Bradley Park. This was a tough walk; 78 F with close to 80 percent humidity.

Sunday: Dozer loop walk (2 miles); morning: 10 x 134, 10 x 184, 10 x 225 low, 10 x 255 4 inch. My legs were sore BEFORE the lifting.

Monday (yesterday); mixed up pull ups: 1-2-3-4-5-4-3-2-1 set, 1-2-3-2-1 set, 5, 5, 6, 4 after that. Got gassed by the pyramid sets (10 seconds rest); form was terrible in the final reps. Bench: missed 180 twice, got 3 sets of 6 x 155 though. high incline, curls, 2 mile walk.

Tuesday (today) 80 F, 80 percent, and so my 6.4 miles along the river were pretty bad; 16:15 type pace. Any faster would have been a struggle.

Chiefs baseball: they lost 7-0 on Thursday, 7-6 on Saturday (spectacular catch by the Bandit center fielder in the bottom of the 9’th denied the Chiefs the winning runs). On Sunday: the Chiefs fell behind 7-2 but rallied to win 9-8! It was a terrific game; the new guys are starting to jell just a bit.

I am a mess

Yesterday: 6.4 miles at 15:00 mpm. 5.2 mile lower loop course, then 1 mile afterward. Bothered by left hip/hip flexor and right knee which barked at me. I took some naproxen afterward. Tomorrow: try with knee braces, stay on flat ground.

Today: around doctor’s appointment: no trap bar deadlift. pull ups: 3 sets of 10, 6, 6, 6, 5, then a set of 2 penalty. bench: 10 x 134, 10 x 150, 10 x 134. high incline: 10 x 94, 10 x 94, 9 x 94, 2 sets of curls (done rapidly). Afterward: lesisurely 2 mile walk; no pain. The knee pain was on the steps and it was the right knee. We should see how it responds to quad stretching and using a brace.

Last night: Vickie and Harry were there and the Chiefs got creamed 7-3; the Bandits hit 3 home runs. The Cardinals promoted a ton of guys recently. So, it might be painful to watch for a while.

Crashing into August

I am doing things, but most of my record is on paper these days: issues are just too private and sensitive to discuss in public.

I do like to keep track of the workouts though.

Injuries: left hip flexor/glute/hip area; sort of general.

July 30: 6.7 on the Peoria Riverfront. 14:26 pace. Saw some “transparency.”
July 31: 2 mile commuter effort walk; weights. Pull ups: kind of a struggle, still. Bench press: got 3 sets of 6 x 155
August 1: slick course (rain); did the Bradley Park spur, then “the Barbara” via North, Moss, then into West Peoria and finished along the 5k course. 10.25 at 15:40. 2:40:30 total; was 1:22 at 5 miles due to the hills.
August 2: 2 mile walk; trap bar dead: 10 x 134, 10 x 184, 10 x 225, 6 inch: 10 x 300 after a set of 2 with 300 (stopped)

August 3 (today) 15:52 commuter walk. weights: pull ups: 10 singles, 10, 5 sets of 6, 2 sets of 2 penalty reps
bench: 10 x 134, 19 x 134 (miscounted), 3 sets of 5 x 105 high incline, 2 sets of 10 curls.

Work frazzle

You do not want to see the sausage-making.

Workout notes:
July 24: 2 mile walk; highlights were the bench; 4 x 160, 5 x 155, 6 x 150
July 25: flat 5.2 at 14:43. New shoes
July 26: 2 miles of walking; highlights for the deadlift session were 10 x 225 low, 10 x 300 6 inch.

July 27: took Barbara to the doctor (scheduled test) so split my pull ups (10, 5 sets of 6, 3 sets of 5); then back home: 10 x 134, 4 x 160, 6 x 155, 6 x 150 bench, 2 mile walk

July 28: 6.4 mile walk (5.2 course plus 1.2 loop at 14:40. HOT
July 29 (today) 2 mile walk. Highlights: pull ups: 8 sets of 6, 5, 4 (penalty sets)
bench: 10 x 134, 10 x 150, 10 x 134
deadlift (low) 10 x 134, 10 x 184, 10 x 225
high incline: 3 sets of 5 x 105

Chiefs: well, Thursday was bizarre. It was warm; 1-0 win. It was 0-0 going into the bottom of the 9’th, 2 outs, no one on base. Then single, single, hit by pitch, walk.

Saturday: 6-3 loss. The Chiefs took an early lead but the bull pen was, well, not good.
Sunday: 13-6 loss that wasn’t that close. A disasterous 8 run 8’th inning doomed the Chiefs in what was a competitive game featuring spectacular plays, including a robbery of a home run and an excellent infield play by the Whitecaps: second baseman fielded the ground ball, booted it, but the short stop picked it up in time for the force out.

The Chiefs also had back to back home runs to get in the game, before the terrible 8’th inning.

I have nothing to say, and that’s good!

I’ll talk about the Chiefs: Barbara went with me to the bizarre 16-3 win. The Chiefs started down 2-0 in the top of the first, and then the first two Chiefs batters hit home runs! The lead off guy ended up with 2 and the second guy got 3, and both got extra base hits on top of that. They are truly a two-man wrecking crew.

The next day, splash day, saw a 7-3 win with the Chiefs getting 3 more, and setting the franchise record for home runs in a season.

Workout notes:

July 18 (Saturday) sore kneed 10.3 at 16:08; hills; heat.

July 19: deads: 10 x 225, 10 x 265 (4 inch) 7 x 300 6 inch, 2 mile walk

July 20 two 1 mile walks, weights. got 160 x 4, 155 x 5, 150 x 7 on the bench, etc.
july 21: 10k in 1:32:58 ( warm) then 3 mile car dealer walk (trail at the YMCA)

July 22: weights: 3 sloppy sets of 10 pull ups, 4 sets of 5 chins, bench got 10 x 150. got 10 x 225 low handle. Walk to and from the Chiefs game (3.5 total)
Today: July 23: 2 miles at 14:06 per, then car walk 3.3 miles.

Hurt feelings and scars

Yes, this is a vague headline. But I had serious knee surgery in 1978 and 1979 (huge scars) and ran a 3:33 marathon in 1980. You can survive scars.

Back to the “at home” workouts (and my new shoes!)
15 July (Wednesday) 2 mile walk; pull ups (10 sets of 5), bench: 10 x 134, 3 sets of 5 x 155, high incline: 3 sets of 5 x 105, trap bar deads (low) 10 x 134, 10 x 184, 10 x 224
16 July (Thursday) 6.2 in 1:32 (my hill course; miserable humidity 86 F, 74 percent when I finished)

17 July: 2 miles in new shoes.
Pull ups: 5, 5, 5 sets of 6, 10 (sloppy), 2 sets of 5
bench 10 x 134, 4 x 160, 2 x 160, 5 x 155, 5 x 155
high incline: 3 sets of 5 x 105
curls: 3 sets of 10.

Pull ups remain a chore.

Finally, a timely post!

I’ve been writing in my paper journal. That is appropriate for what has transpired over the past 2 months. But maybe it is time to return to online writing.

The nephew is finally gone, I think. So, now to clean up; lots of recycling and stuff that is being thrown out due to decluttering.

Today’s workout: easy 2 mile walk, after:
pull ups: 3 loose sets of 10, 5 sets of 5 chin ups. Quality is not there today.
bench: 10 x 134, then 5 x 160, 3 sets of 6 x 155
high incline: 10 x 94, 5 x 105, 5 x 105
curls: 3 sets of 10.

Age wise, I am in a funny place. Every time Barbara feels bad, she wonders if she should be in assisted living. I can say that she has physically declined over the past 3 years or so. I am hoping that she can hold out long enough to land an independent living place; she admits that she needs me to do that.

Oh, how time flies

Well, “the nephew” is here, and will leave tomorrow.

We saw some Chiefs games: Impressive 6-2 win on Thursday, discouraging, multi-error 9-3 loss on Friday (in a box, no less), a stunning, rain delay start 2-0 win on Saturday (with in-game fireworks no less!) and a painful 4-0 loss on Sunday. The visiting Timberrattlers are a very good team.

Workouts: Friday: 10, 5 sets of 6, 3 sets of 5 pull ups, bench: 10 x 134, 1 x 180, 3 sets of 6 with 154, high incline: 5, 6, 7 with 105, 3 sets of curls, 2 mile walk.

Saturday: 1.5 mile walk, 10 x 134, 10 x 184, 10 x 225 low, 10 x 265 4 inch, 10 x 300 6 inch. 1 mile walk at Dozer with Tracy.

Sunday; kind of disgusting 10.2 miles at 16:47, then a game.

Is it July already?

Yes. It is.

Workout notes:

Tuesday: 6.3 mile course in 1:42:51 (16:20 pace) It was smothering. 83 F at the end, but not as bad as it was to get.

Wednesday: 2 mile walk; weights. Pull ups continute to be hard (trying not to cheat) 5 sets of 6, 5 sets of 5. bench: 10 x 134, 10 x 134, 15 x 134. trap bar (low) 10 x 134, 10 x 184, 10 x 225. high incline: 10 x 94, 2 sets of 5 x 105

Today 10k course in 1:31:30 (14:45); 1:00:34 at mile 4. Drenched. 85 F, 89 percent humidity at the end. I was a disgusting mess.

Chiefs: they faced a good Timberrattlers team, who is now 9-1 in the second half. The Tuesday game: 5-4 loss; the Chiefs did take a 4-3 lead after a strong inning but then could not hold it.

The Wednesday game: it was a disaster. They gave up 3 home runs and fell behind 6-0. There was a late rally to cut it to 6-3, but it ended 7-3.

Fatigue

Not sure; I’ve been tired lately.
Friday: 2.4 mile walk; weights went ok (3 sets of 5 with 155 on the bench)
Saturday: 11 miler (this time through Springdale) at a 16:15 pace. It was not that hot; I was just distracted. Dodged the market and the Uplands yard sales.
Sunday: deadlifts as usual: warm ups, then 10 x 225 low, 7 x 275 4 inch, 10 x 300 6 inch (ok, 9.9 x 300; didn’t quite lock out rep 10)

Monday: 5 sets of 6, 4 of 5, then one more set of 5 penalty. These were a CHORE.
bench: 10 x 134, 8 x 150, 6 x 155, 5 x 155
high incline: 10 x 94, 5 x 105, 5 x 105, 3 sets of curls; 5k walk (hot)