Moving through November

Well, time to keep the energy up.

I didn’t do my usual commuter walk (appointments) but I’ll try for 5 tomorrow and get some extra walking on campus.

I did feel the ache slightly more than usual (weather related?)

PT, pull ups (sets of 10 singles, 5 singles and just plain sets of 5)

push ups (4 sets of 25..getting easier)

bench: 5 x 134, 5 x 155, 1 x 170, miss at 180, 5 x 154, 5 x 154

curls: 3 sets of 10

shoulder presses (high incline) 10 x 105, 10 x 94 (better depth..forgot I had the extra 5.5 plates on set 1)

Then the walk. The walk went absolutely fantastic..no pain at all.

Another week

Back: well, ok; minor pain comes and goes; down to 1 naproxen, twice a day. It is tolerable.

Workout: weights/pt first; usual pull ups (some with knees forward), push ups (4 sets of 25 flat..challenging) full PT, then bench: 10 x 134, 3 sets of 5 x 154, curls: 3 sets of 10. high incline: 1 set of 10 x 94 trying for more ROM.

Walk: start slow, pick it up. Commuter walk. That is about it.
Voted. Long line: 20 or so when I got there, along with 3 with poll workers and 8 actively voting.

Moving forward..again

Today: weight 197.6 before swimming, 196.5 after. The swim itself: usual 600 of side/back, 400 of swim drill/swim with fins, then a very lame 250 swim, 250 pull in 9:40. I gave up; did 100 side, 100 back, 100 fins then finished alternating pulls, swim ..enough to get to 2200.

I need to swim more, and now without those morning doctor’s appointments, I might get to.

Then came the walk; tightness on the outside of the hip prior..so I went out at 15:40..then picked it up to 14:20 and then 13:30. That is the way to do it, I think.

I have a few days to get to the 100 mile for the month mark, something I have NOT done in about 2 years. This stabbing glute pain was vicious ..a very tough opponent to overcome, or at least keep at bay.

Another week

Not much going on: B’s hand continues to recover (very slowly) and I’ve got that hot spot on the left hip…right where the IT band inserts.

Still, PT, deadlifts and an ok 5K walk.

The deads: 10 x 134 (ugh..) 10 x 184 (much better), 10 x 228 (sloppy), 10 x 280 (8 inch) still lame. I think my head was not in it. None hurt my back, or butt, or even were that taxing. I just felt..off…technique sucked. You can see my hips rising too fast in the low set.

Windy..some side hip ache but it was ok.

Getting it right

I came to a truth about my back and my working out: at my age with my spondylolisthesis, any effort that induces even the slightest bit of arch in my back is bad for me, be it pull ups, bench press, high incline press or deadlifts.

I think that I have the deadlifts and high incline press worked out. But the issues for me appear to be the pull ups (getting better! reset between reps helps) and bench press. It seems that “just get one more rep” effort sets it off ever so slightly, even with legs up. I have to stay in my “comfort zone”

Today’s workout (started early: 5:20 am, ended at 7:40)

PT (lots of it) with 10 sets of 10 push ups

walk 1 26:53 for 2.2 miles (12:18 pace) Started at 6:15 (bathroom before), finished 6:45

pull ups: did 2 sets of 10 singles, 4 sets of 5 singles (ok, 1 set of 5), 5 negative singles (between shoulder PT)

bench press: 10 x 134, 5 x 154, 5 x 154, 3 x 154, 3 x 154 (went to 3 as the set of 5 bothered my stenosis; felt slight radiating pain)

deadlift: 10 x 134, 10 x 184 low, 10 x 234 4 inch

high incline: 3 sets of 10 x 94 Swiss
curls: 3 sets of 10

Later: 1 mile commuter walk at a 16-something pace

Little things

B to the doctor for her hand..already had eye stuff.

Locker: did not work. Grrr.got staff to open.

Still, 2200 swim in relatively warm water went ok.

250 (5:10?) 250 side, 250 back, 250 drill/swim with fins.

500 in 9:12 (chased Jason..did ok)

250 pull in 4:40

250 drill swim

100 in 1:41, 50 drill/swim, 50 in 0:48

Weight: 199.5 before, 198.1 after (like that)

3.1 mile walk; final 2 was 27:40 but it took me a while to get going.

I kind of wandered all over the place…pain free.

I am tired of this but

I had a flare up this morning. I got up, sat at the computer catching up with the late college games, then it flared up when I laid down to stretch. I managed to get just loose enough to lift and walk (these were pain free) but then …upon cooling down, it came back. Pain in the left glute/leg..clear what it was.

BUT…though the Z-position helped what really took it away was a hot shower with water in the small of the back.

Evidently, tight lumbar muscles bring it on too. So, much of my learning to live with this is knowing what hurts it, what doesn’t, when to move, when to rest, when to grab the ice bag and when to use heat.

The good news: walking to and from the stadium (.7-.8 miles each way) was fine and my walks and workout went fine.

Workout notes

Saturday a LOT of PT, mixed in with pull ups and push ups, 2 walks: 5K and a 2 miler with a 5 minute rest (75 minutes for 5.3 miles, which includes the break), and then downstairs for weights.

The details: pull ups with holds on some: 3, 3, 3, 5, 5, 4, 5, 4, 4, 4 then 2 negative, 2 negative.

push ups: 20 regular, 30 incline, 30 incline, then 2 sets of 10 with and extra banded walk.

Then the 2 walks: faster, 5K walk first. Both went great.

Then weight room: superset

3 sets of 10 x 94 Swiss bar high incline press, 3 sets of 10 curls

3 sets of 10 x 134 legs up bench.

After weight (house scale: 199) note that the first leather weight belt I bought now fits.

Sunday woke up feeling fine…flare up started after I sat for a while and tried my usual PT. Then after the bathroom, it really got going so I tried to work through it.

Fortunately deads were good:

10 x 134, 10 x 184, 10 x 228 low

10 x 260 8 inch (very easy)

Then the walk, which went fine.

Lots of traffic and a gray, damp sky. But the walk went well; no real rain.