I am going to have to make my PT routine more efficient. But the quickest I can do it is about 35 minutes..IF I am super efficient. 40-45 is more typical and frankly, I resent doing it. But..If I want to swim and walk..that is what I must do.

And yes, I know that someone with invasive cancer would gladly trade “problems” with me. It is just that I am mentally weak and prone to whining.

Today: round 1 of PT, stretching, 1 mile walk, round 2 of PT, more stretching, 1 mile walk, round 3 of PT (shoulders) Then downstairs:

deadlifts: low: 10 x 134, 10 x 184, 10 x 225 (for real this time..last time it was only 220, which FELT different) 10 x 270 8 inch.

belt squats: 10 x 50, 10 x 72, 12 x 94 (depth was lacking; last time my load pin was hooked in an unusual way which kept it higher up.

I think that I can mix it up; one day do split walks, next day do it all at once. Second walk was the faster of the two.

Note: doing “bird dog” showed me that afterward, my left leg was “heavy”; I am losing nerve signal there. I need to do some open book prior to walking.

not ready for 5K

Ok, how did it go? PT, then out: I’d say the first 2 miles were ok and around 2.3-2.5 I knew I had a decision to make. At 2.7 I knew I needed to head home.

But after 2-3 minutes I was good to go again.

Yes, the pain at 2.86 was similar to what it once was at 1.8 or so; 50 percent improvement. And I recovered quicker; the second walk WAS faster and easier.

Afterward, I fought off fatigue (embarrassing that this little workout fatigued me so) and did 60 reps of pull ups (10 singles, 10 singles, 10, 6 sets of 5 with various grips)

5 sets of 20 push ups (final 20 inclined)

bench: 6-6-6-7 with 150

rows (dumbbell) 3 sets of 10

curls 3 sets of 10

high incline: 3 sets of 10 x 94

Shoulder slightly sore afterward (later)


Ok, 2 weeks. As I type this, the glute is feels like the nerve root, but that is sometimes hard to distinguish from genuine glute pain.

What I did: I walked, and did some belt squats (at greater depth..albeit light) and a set of 10 x 225 low handle deadlifts. Is that the culprit?

I felt ok after the workout though.

What I did:

2:40 worth of: PT, kind of a rough walk (first 1.7-1.8 were fine)

Strength: pull ups: 5, 5, 10, 10, 5 chin, 5 wide, 5 mixed, 5 mixed then 10 singles changing grip with each rep (plus 1 penalty rep)

push ups: 30 incline, 30 decline, 20 deficit, 10, 10

bench press: 9 x 145, 7 x 150, 7 x 150

deadlift: 10 x 134, 10 x 184, 10 x 220 (all felt easy, no residual anything)

shoulder press: 3 sets of 10 x 94

belt squat: better depth..but is this the glute pain culprit?

Slow slog toward..what?

Another back progress: the injection seems to help a great deal with the day to day. As to the walking; pain is much less, and there is far less pain afterward, but it is not totally gone. Can I get back to 5K?

I had a bit of a detour as I heard the recycling trucks and realized I had not put ours out as yet. Still..ok, if not fast. Some dull pain toward the end that went away very quickly.

Then the strength part of it:

pull ups: 4 sets of 10, 4 sets of 5 (chin, wide, 2 of mixed grip)

Push ups: 30 incline, 30 decline, then 4 sets of 10 with extra banded walks

inside: deadlifts: 10 x 134, 10 x 184 (felt it in the thighs), 10 x 270 8 inch.

curls: 3 sets of 10

high incline press (Swiss bar) 3 sets of 10 x 94

Then 4-5 sets of belt squats ..some with token weight..trying to learn the movement and experimenting.

Ok..sort of

Started with most of my inside PT, walked 2 miles (tried to decide between 1 and 2; did the “4 loop Rebecca course” ) and then finished the PT and went inside for lower body weights:

Deadlifts: 10 x 134, 10 x 180, 10 x 220 low

Belt squats: 10 reps with 22, 44, 44 and it wasn’t pretty.

I lack the mobility to do a proper squat; way too “stripper like” (and a very bad angle)

Back/glute: it felt great during the deadlifts seems that any sort of excess squatting sets it off..later. I might try a shallower squat.

The walk: what I felt at mile 2 was similar to what I used to feel at mile 1: “pre-pain”..not quite pain but a sensation.

I was told that injections would not take away 100 percent of the pain..but hoped the would. But the improvement is undeniable.

Not what I was hoping for but

I walked at the end..kind of insufficient stretching and perhaps too long after I fired up the glutes. So while the walk was not a disaster fact, would have been a huge success pre-injection, there was some dull pain..very dull toward the end.

And this gives me 12.8 miles for the week; much more than before.

Still, I was hoping I could do 12 miles today (no, I wasn’t going to try). And I have to remember that I need to build up walking again, slowly.

And yesterday’s swim went well in terms of swimming. So, it appears that my fall workout schedule will be something like 3-4 lifting sessions, 3-4 walks, 3 swims a week, plus a ton of PT

Speaking of PT: the loop/bands I ordered: way too flimsy; I need something heavier duty.

The rest: I started with full indoor PT (due to heavy rain) then outdoor: pull ups: 3 sets of 10, then 11 partial reps of weighted pull ups, 3 sets of 5 two chins chin), 2 sets of mixed

push ups: 5 sets of 20 (2 downstairs)

bench: 10, 9, 9 with 145
curls: 3 sets of 10

shoulder press 3 sets of 10 x 94

Testing it out.

Ok, there was some mild disappointment with my walk. I did most of my PT first, stretched and decided to do 2 miles all at once.
Ok, it was painless BUT there were some tingles and some post walk “almost pain” (similar to what I used to get with “heavy” deadlifts..after the fact) Pace was not that bad (13:21 for 2 miles) but I suppose I expected rainbows, unicorns..and to be able to 10 miles without any sensation at all

It was my best walk in over 18 months, but…expectations were unrealistic.

I finished PT and ended up with a very long workout: 2:40 or so total?

pull ups: 10, 10, 5-5, 5-5, 5 chin, 5 wide, 5 mixed, 5 mixed

push ups: incline: 20, 30, then 5 sets of 10 with a banded walk, 10 on a step.

bench press: 10 x 145, 10 x 145, 7 x 150 (tired)

deadlifts: 10 x 134, 10 x 184, 10 x 260 (8 inch); very sloppy (too fatigued ..need to do this set rested)

incline press: 10 x 94, 10 x 94, 7 x 94 (lost the grip)

curls: 3 sets of 10 x 50

then the belt squat: 3 awful sets of 10 with a joke weight (22 lb) trying to learn the lift. I might try with a plate under my heels; limited mobility (too stripper like)

Reading this, I am surprised the workout took as long as it did, but I did get kind of tired at times.

Cautiously optimistic

Well, the epidural injection was Friday morning: single level; 1 mg of dexamethasone sodium phosphate, a very strong steroid. The instructions said that I might feel the steroid’s effect in 3-5 days: so today would be about right (day 4).

And…and…..well, my walks, while 1 mile…have been pain free, and the after the fact: less pain; some stiffness here and there. The neurogenic claudication symptoms feel ..less. But..I haven’t challenged myself.

But…just weightless squats feel a LOT stronger, walking pace is picking up, and less soreness after the walk.

Warning signs: I did feel foot tingles last night around bed time, but some forward bends took care of it.

Side note: my belt squat belt and loading pin are here. I can do belt squats using weight plates as a step stools should be here soon.

Workout notes

Yesterday: BU was closed so no swimming. Still, full PT and 2 one mile walks: 1 before, 1 after with some POST WALK left hip/IT/glute soreness (similar to post deadlifts in days past) Note: top walk was walk no 2.

Today: indoor PT, walk 1, outdoor PT with pull ups, push ups), walk 2.

Then indoor weights.

Yes, the pace is improving..probably because my legs are finally getting nerve signals.

The weights:

pull ups: 10 singles, 10, 6-4, 5-5, 5 mixed, 5 mixed, 5 wide, 5 chin

push ups: 30 incline, 4 x 10 with banded walks, 30 decline

indoor: bench: 10 x 134, 10 x 145, dead: 10 x 134, 10 x 184 (focus on leg push and straight back), curls 2 sets of 10 x 50, high incline: 2 sets of 10 x 94 Swiss bar.

All in all..sweaty mess and maybe I did myself some good.

Back again

Ok, Friday was sort of a black hole.

It was not that big of a deal; took a few minutes; the doctor took a good look at my MRI and decided to put the steroid right at S1; I could feel some pressure in my left glute. I didn’t do much the rest of the day. Had some mild back ache.

Saturday; full PT, and an easy 1 mile walk. Felt pretty much nothing.

Highlight: Lynnor Visit.

The ball game: 8-2 Chiefs win..Chiefs got 8 runs in the first inning. I did meet some internet friends there.

Last night: I did feel it when I got out of bed to walk…in the glute.


About 3/4 of my PT

1 mile walk

Pull ups, push ups and more PT. Pull ups: lots of sets of 5 with full stop, 1 of 10, 2 sets of mixed grip.
Push ups: 30 incline, did 40 with banded walks, 20 and 10.

1 mile wak

3 minute plank.

Note: both walks were painless; I did feel some oh-so-slight pressure at the top of the hip, front.

Ball game: 7-5 loss, but still fun.

It is too early to tell if this will work or not, but early signs appear promising. Walks to the car were no big deal.

day before

Got back from a 12-9 Chiefs win…Chiefs were down 5-0 but then rallied…first runs came off of 3, 2 and 3 run home runs. They added a solo. Now watching the Celtics attempting to come back..looks unlikely.

Workout: weights then a 2 mile walk..note I had minimal shoulder pain (a good thing)

The workout: full PT,

pull ups: 10 singles, 10, 10, 10, 5-5 chins, 5 wide, 5 chins

push ups: 30 incline, then with an extra 2 sets of banded walks: 8 sets of 10.

bench: straight bar: 10 x 134, 10 x 145, 8 x 150

high incline: Swiss: 3 sets of 10 x 94

curls 3 sets of 10 x 50

rows: 3 sets of 10 one armed rows with light weight

dead: low: 10 x 134, 10 x 184 (appeared to have better back position)

10 x 260 8 inch.

Then the walk. Walk: very little pain until 1.5 or so.


Form comparison: 10 x 184 vs 10 x 228