Category: weight training

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)

Just the facts

Sunday: Chiefs game rained out. 2.5 mile walk.
Weights: low 10 x 134, 10 x 184, 10 x 225. 4 inch: 10 x 270 (tough)

Monday: some decluttering. 2.5 mile walk.
Weights: unremarkable pull ups (53 reps), bench: 10 x 134, 1 x 175, 3 sets of 5 x 154. High incline 3 sets of 6 x 105, curls: 3 sets of 10

Tuesday: more decluttering. Lots of photos. Walk: hilly 7 mile walk in West Peoria (featuring the Cemetery hill) 14:56 pace (75/65). I like this route and will add it.
Wednesday: deccluttering, Odd Couple play, workout 2 mile walk.
Pull ups: 6 sets of 5, 10, 2 sets of 5, set of 4 (penalty)
bench: 3 sets of 10 x 134
high incline: 3 sets of 6 x 105
trap bar dead: all low: 10 x 134, 10 x 184, 3 x 225 (gave up), 10 x 225 (got it)

Thursday: bank closing at Redbrand. walk: 5.1 in 1:15:16, 14:46 pace

Falling further behind

I’ve been writing in my paper journal and so this has fallen off a bit.

Wednesday: Chiefs game rained out. They lost on Tuesday. Lifting:
the usual, low handle trap bar deads: 10 x 134, 10 x 184, 10 x 225; did curls as well. Got 15 reps with 134 (one of 3 sets)

Thursday: 6.3 miles at 14:43; had to dodge downed tree removal (see Facebook)

Chiefs: saw innings 2-7 of a 3-1 loss (7 inning game); it was 3-1 after the first. Then came the nightcap: a disastrous 18-1 creaming, which saw Dayton celebrating their playoff berth. Note: there was a grand slam..by Dayton.

Friday: 7 sets of 6 pull ups, 2 sets of 5, and some at Lutheran Hillside Village, where we toured. bench: 10 x 134, 1 x 175, 3 sets of 5 x 154
high incline: 3 sets fo 5 x 105
curls: 3 sets of 10. Also: 2 mile walk late.

Today: 11.25 mile walk: spur, 2 mile loop, two 1.15 lower loops, then enough in the Uplands and campus, and Arbor district to make 11. 9 hills on this one. 2:58:42 for 11.25 (15:53 pace).

Uncertainty

Sunday: deadlifts kind of sucked: 10 x 134, 10 x 184, 10 x 225 low

6 inch: 1 x 300, 3 x 300. Legs were fatigued. 5k walk afterward.
Monday: pull ups were a strain 5 sets of 6..make that 7 sets of 6, 2 sets of 5. Trying to get stricter
Bench was 10 x 134, 4 x 155, 3 x 155, 1 x 155, 5 x 150, 5 x 150
high incline: 3 sets of 5 x 105
curls: 3 sets of 10
2 mile walk

today: 6.3 miles (in rain) in 1:37. Got my new prescription. Chiefs tonight.

I’ve done a TON of navel staring, and a little bit of math. I might write about that instead of trying to reconstruct my crazy 1994.

Too many notes

So, here is Wednesday, Thursday, Friday, Saturday (eek!)
Wednesday: 2 mile commuter pace walk. Pull ups (5 sets of 6, 4 of 5), bench: 10 x 134 Swiss, 10 x 134 conventional, 10 x 134 conventional
high incline: 10 x 94, 4 x 110, 5 x 105
curls: 2 sets of 10
trap bar dead: (4 inch) 10 x 134, 10 x 184, 10 x 225, 10 x 245

Thursday: 6.3 in 1:30:26 (14:21 pace); decent enough, even with wet pavement.

Friday: 5k at 16:12; kind of convoluted due to the light being out on Western and Bradley.
Pull ups: 10, then 5 sets of 6, 5, 4, 4 (really struggled with the stricter reps.)
bench: 10 x 134, 6 x 150, 5 x 150, 6 x 150
high incline: 3 sets of 5 x 105
curls: 3 sets of 10

Today: 10.2 in 2:35:54; I did the out and back spur, 2 mile loop and two 1.15 loops, then took the 1.5 mile Uplands route back with 0.6 campus mixed in. Dry weather; downright pleasant. The hills wore me down though. It was a 9 hill loop. Dog Park: 5, Corn Stock 3, Upper Bradley 1.

Living a lie..sort of

Yesterday’s pull ups were instructive. I deliberately did NOT allow myself to push off of the upright and getting 10 sets of 5 was downright challenging, even with PT exercises rest.
bench: I was fatigued: 10 x 134, 5 x 150, 5 x 150, 4 x 150, 4 x 150 (two pin presses too as I failed rep 5 twice)
high incline: 10 x 94, 5 x 105, 5 x 105

curls: 3 sets of 10, plus a 2 mile walk.

Today: it was 79 F, 82 percent humidity. 1:28:41 for my 10k course, or 14:18 mpm. Not my fastest but given how gross the weather was, I’ll take it. I was 59:09 exiting the park so I was 29:32 for the final 2.2, and 1:12:40 (or so) at the house before my campus loop.