Category: weight training

Kind of stuck

I seem to be at a point where 3 miles is ok (first 2.5-2.9 go very well) but beyond that is painful.

I figured I’d do 2-3 and the Rebecca part was going well enough that I did that for 4 laps then did a final large campus loop. I had some drizzle; wore shorts. Felt the discomfort come on at 2.7-2.8 or so.

Maybe it is the excess weight?

The rest: started with PT, pull ups (10, 10 crunch pull up singles, 5 chin, 5 regular singles, 5 chin, 5 regular) then 6 pull ups, 4 chins, 5 pull ups.

Inside for more PT, 2 sets of 20 push ups then 2 sets of 10 chest tap push ups.

Downstairs: bench: 10 x 134, 10 x 134 pause. dead: 10 x 134, 10 x 190, 10 x 231 (kind of a mess), 2 sets of 10 x 64 high incline (second set was pause), one 7x7x7 set of curls .

The whole thing: 40 minutes or so. Then the walk.

I need to work on my hinge..butt further back rather than up..but with no arch.

Muddling along

Today’s workout wasn’t that bad but, I don’t know; today was an “off day” in other ways.
I was able to start just after 6 and finish before 9, so there is that.

  1. Alternating PT and pull ups/chin ups: 2 sets of 10 single crunch, 1 set of 10 singles from the ground, then 8 (be the judge on the last 2), 6 chins, 5 pull ups, 4 chins, 4 pull ups. (57 reps). Also 2 sets of 30 slant push ups (outside) and 2 sets of 10 chest taps
  2. Downstairs for about 40-45 minutes: bench: 5 x 134, 4 sets of 4 x 165, 1 x 185

then high incline: Swiss bar. 2 sets of 10 x 44, 10 x 64, 7 x 94, 6 x 94 (all touching the chest), 3 sets of 10 curls, 1 set of 10 x 134 low trap bar.

3. Now the walk; it went ok..13:37 pace for 5K, then a commuter walk over lunch (1 at 16:25 pace)

March 20: check in

I am slightly worried about my right shoulder: could be due to increased range of motion on my high incline presses? I might try some Swiss bar next time, with light weight.

Today: PT, deadlifts, walk (no Farmer’s walks today)

The walk: ok from the pain standpoint; it was chilly (30 F when I finished) and windy (what else is new); the course was basically my W. Peoria 5K course with 2 extra Rebecca laps and some campus stuff to get to 4 miles.

Deadlifts: 10 x 134, 10 x 190, 1 x 230 (bailed), 10 x 230 all low.

10 x 270 4 inch, 7 x 300 8 inch. Some non-radiating glute twinge at the end (deep in the muscle). Did not affect the walk.

Icicles in the beard day

It was 15 F when I started my pull ups and 20 when I finished my walk (18 mph winds).

I did my “1 short Cooper loop, 3 short Rebecca loops” followed by a long loop today. It was plenty…I added by walking past Markin on the way back.

Brrr…

Before that: PT alternating with pull ups.

crunch: feet up, 2 sets of 10, crunch: ground, 10, then 6 pull ups, 5 chins, 5 chins, 4 chins, then 5 pull ups. Included 2 sets of 20 push ups, chest taps (2 sets of 10)

bench (31 minutes), 5 x 134, 5 sets of 3 x 170, miss 190, 6 x 145 pause reps.
high incline plus curls (21:30), 8 x 94, 10 x 94, 5 x 105, 5 x 105, with 3 sets of curls.

Then the walk. Walk was ok; quit at the right time. I have noticed some right shoulder soreness at times.

getting it in

The furnace was on its way out, so I had to be ready for the repair man. So, walking was a mere 1.4 miles on the treadmill.

Got a full weight workout.

Full PT.

pull ups: 3 sets of 10 singles “crunch singles”, then 8, 6, 6, 5 sets (2 of the 8 were bad; the 6-6 were chins)

inside: 5 sets of 20 push ups, 2 sets of 10 chest taps

downstairs: deadlifts: 10 x 134, 10 x 190 (low), 10 x 255 4 inch

bench press: 2 sets of 10 x 134, second were pause reps

shoulder press; 8 x 94, 10 x 94 high incline (touch the chest)

curls: 10, then 7-7-7.

Note: video cut out early; I had to clear the memory and cache

Break almost over for me.

Personal: I should work on Wednesday and Friday. Thursday: some basketball is on tap. Tasks: minor clean up, write up exams, start to review an article for a journal.

Workout notes: I spent too long today; but I was leisurely.

First: quick stretch, and a slow 2 mile walk to get blood to the back. And it went great for 1.8 miles; stiff late. Walk started at 9:20

Then slow: full PT with pull ups, push ups and chest taps.

Pull ups: 10 single lumbar crunch, then 2 sets of 10 singles. Then 10 (7 decent, 2 shaky, 1 UNSAT), 6, 6, 5 54 or 57 if you count the unsat ones.

Push ups: 3 sets of 20: extra rest here, then 2 sets of chest taps

Downstairs: this took some time.

Bench: 5 x 134, then 170: 2, 3, 3, 3, 3, then 4 x 165

Note: I really should have gone for 3 reps on the first set. I got them on the subsequent sets.

deadlift: 10 x 134, 10 x 134, 10 x 184 (really looking to improve form)

high incline: 10 x 44 to get “the touch) then 94: 8, 8, 9

curls: 3 sets of 10

Body check in: my calves are very, very tight. Need to work on that.

It was now 12:20 and I decided to get in the second walk at a better pace (12:47) The Garmin was all over the place, but ultimately, it agreed with an online pedometer to within 0.05 miles (online gave me 0.05 miles MORE) The second walk went great, in terms of glute/back pain.

Selection Sunday workout

It was “spring forward” and I walked a bit, after PT and deadlifts.

Full PT. Deadlifts: 10 x 134, 10 x 190, 10 x 225 low (kind of disappointed in my position) 4 inch: 10 x 270. Felt good; still a bit too far forward.
8 inch: 5 x 300. Had more but felt myself getting sloppy.
Farmer’s walk: 100 yd with 52 (44 + handle), 70 yard with 74 (44+22 + handle), two 35 yard with 87 (44+22 + 13.2 + handle).

The walk: the official map went haywire as I turned down main. Below is the course I travelled. The watch gave me 4.35 miles, which, ironically, is what the other pedometers gave me as well. That felt long; I gave myself 4.25 miles (13:30’ish pace) Some discomfort in the final mile.

Cutting back, sort of

Today’s walk was shorter than my recent walks; I don’t want to regress. Still, 2 miles is better than zero.

This came after PT and weights and, well, I put some effort into it.

Start: superset PT exercises with pull up reps: 2 sets of 10 singles, 2 sets of 5 singles (all crunch style) then sets of 7, 6, 5, 5, 4 (57 reps)

downstairs: bench: 5 x 134, 4 sets of 4 x 165, 1 x 184 (surprised myself)

high incline: 5 x 94, then 3 sets of 5 x 105 (touched the top of my chest every rep)

curls 2 sets of 10, one 7-7-7 set.

Then upstairs for open book, fetal stretches, 3 sets of 20 push ups, 2 sets of 10 chest taps, then the walk.

Weight: 198? I had better watch it.

Ups and downs

I got more sleep than normal…and today, was ok, though my nose and eyes are burning again. Weather?

Workout notes: PT with pull ups:

sets of 5 crunch pull ups and chin ups (2 sets of 5) to get to 30

Sets of 6, 5, 4, 4, 4 with the sets of 4 being halfway decent. Need to get back to 5 being solid. 53 total reps

Push ups: 2 sets of 20 inside between chest taps, and 30 outside. 70 total.

Inside: bench (super sets with deadlifts); 3 sets of 10 x 134 focusing on back engagement
Deadlifts: 10 x 134, 10 x 184, then 10 x 265 4 inch (tried to not bounce, to keep form; not much of an effort)

high incline: 10 x 75, 10 x 85, 10 x 90 all touch the chest.

curls: 3 sets of 10.

Then a 5K walk that went reasonably well; painless for 2.7-2.8 miles and very mild discomfort after that. I am sustaining 25-27 miles a week ok.

Turning the corner

Physically, have little to complain about at the moment. Pain has really decreases and I am thinking about getting off the Naproxen again. Very low pain day (not non-existent but low) and the walk went very well.

Ok, my workout took too long again; kind of lazy at times. Start at 7:10 and I finished about 10:25; should have started 1 hour earlier. It was “end of the world” Tuesday (when all the sirens are tested..first Tuesday of the month at 10 am)

Roughly: 1 hour for the PT/pull up/push up combination
50 minutes for weights
1:10 for the walk with pre and post stretching.

The walk (came at the end) was not the fastest but went very well, in terms of pain. I had the dog park hill and the hill out of Bradley Park and had no 14 minute miles.

The pull ups: the usual 2 sets of 10 singles in the crunch position. 2 sets of 5 single chins. Then I did the following: 8, 6, 4-4 then 4 more after rest. 56 total reps. Then 30 incline push ups, 2 sets of 10 chest taps (and open book, etc), 2 sets of 20 flat push ups.

Downstairs: bench: 5 x 134, 3 sets of 4 x 165, 1 set of 3 x 165 (failed on rep 4), then 5 x 134, starting with a pin press and using a pause.

Deadlifts: 10 x 134, 10 x 184 focusing on form (slightly disappointed with the 184; I thought I was more upright than that)

High incline: 10 x 44 for mobility then 3 sets of 8 x 94 (challenging; touch every rep)

curls: 10 x 44 Swiss bar (empty), 7-7-7 (killed me, in a good way)