A couple of days worth

Yesterday: weights and a 4 mile walk on flat ground. Elbows were not that bad, but I got my elbow wraps today; I suspect the culprit is my going deeper on high incline presses.

PT, the pull ups: 10 crunch pulls singles, 2 sets of 5 crunch chin singles, 10 pull singles, 2 sets of 5 chin singles. Then later (after more PT), set of 8 (one unsat), 2 sets of 5 mixed grips.

Push ups: 2 sets of 30 slant outside, 20 inside, 2 sets of 10 chest taps.

Inside: Swiss bar bench: 7 x 134, 4 x 145, 4 x 145 (missed rep 5), 7 x 134

High incline: 8, 8, 10 with 94, Curls: 3 sets of 10. light deadlift with shrug: 10 x 134 (1 with 4 inch handles)

Then the walk.

Today: walk.

Bradley Baseball: Saw an exciting win vs. Southern Illinois-Edwardsville. BU lead 1-0 after one based on a single and small ball. The two outfielders later gave SIU the lead, based on a blast into the left field picnic area and a inside the park home run off of the 400 foot wall in left center.

But BU got a couple of home run blasts of their own and lead 5-3 going into the 9’th. But SIU-E made it interesting; they got a walk, and scored on a hit and had 2 on base with 2 out, when the pitcher got a pop up to end the inning.

Workout videos

A bit of a mess

Well, no NSAIDS and the back is ok. But the elbows (both a times), now right wrist (upon massaging my knee) and my right knee… aging is not for wimps.

But you do what you can and try to not let it stop you, but modify when you must.

Full PT, pull ups: 10 singles, 2 sets of 5 chin singles, 2 sets of 5 mixed grip singles, 5 wide singles. Then 10 (2 unsat), 5 chins, 7 (penalty set), 2 sets of 30 slant push ups.

Downstairs: 5 x 134, then 5 x 160, bad miss with 184, 2 more sets of 5 x 160

then 3 sets of 10 shrugs with 134, 10 high incline (84, 95, 95), 10 curls.

then this walk (probably 4.15; though the watch did not give me credit for a mile until I was well back on Cooper..kept going until the watch said 4 though I know it was more.

After walking: 193 lb.

Bench: why is it tanking? Fewer push ups? Or …perhaps going to 5 sets of 170 x 3 is not as effective as the 3 sets of 5 with 160 or 4 sets of 4 with 165.

Then I went to a softball game; baseball game to come.

crick in the neck

That is not what I was supposed to write about, but after my noon class…something happened to the left side of the neck. It happens from time to time, but ice appears to be helping.

Morning: full PT and a slowish but ok walk; pain free for 2.5 miles and slightly uncomfortable after that.

Though my left glute whined a bit (radiating pain) during the day, I did enjoy a commuter walk (1.1 miles at 16:53 ish pace) and so have more miles this month than I did in October of 2022. Of course I won’t reach November or December’s total.

Last night, I watched the Bradley Baseball team beat a good Eastern Illinois team 8-5; it was an exciting game that saw the two teams take different approaches.

BU lead early; first batter hit a home run. BU would lead, Eastern would catch up and they took a 4-3 lead in the 6’th. But BU had a good night at the plate: 11 hits and 5 home runs, 2 players had 2 home runs each.

The key difference: Eastern stuck with its starting pitcher for 8 innings; BU used 6 pitchers, 5 in the final 5 2/3 innings.

Yes, it was chilly…very crisp…October football type weather.

Same old, same old

Yep…the back was somewhat wonky today. Part of the reason may have been that 5K last weekend, and part may have been sitting too long, grading.

Workout: full PT; did the 30 reps crunch style (2 of the 4 sets of 5 were chin up) PT included chest taps

then 8 (shaky), 5 (chin), 5, 4 (chin), 4 (56 total reps), ok given I am at 198.5 bodyweight (too high)

30 slant push ups

bench: 5 x 134, then 5 sets of 3 x 170 (note: the final 4 sets took 15 minutes after the end of set 1)

dead: 2 sets of 10 x 134 for form.

high incline (maybe watch it here) 2 sets of 10 with the Swiss Bar (10 x 64, 10 x 84) and 2 sets of 7 x 94 with the straight bar.

3 sets of 10 curls.

Then upstairs walk then 20 slant push ups after the walk.

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)


It was very windy. I slept in just a bit, did PT, started on my W. Peoria 5.3 mile course. I got 3.2 miles into it (right when you turn onto the brick streets) and the discomfort was on the verge of becoming pain. So I spent 3:30 stretching, then finished the walk; I counted the walk as 2 walks.

Now, had I added the 3:30 to the total time I would have had 5.27 miles in 1:18:20, or a 14:52 pace. I was a bit disappointed that I felt the need to stretch, but am happy with the total work at pace I got in; it was very windy and somewhat chilly.

I am simply not ready for the “5 miles straight” yet; 5K straight is doable.
Weight: 196.

Sort of disappointing

Not enough sleep; watched Bradley play in the NIT (61-82 loss to Wisconsin; they were simply too good for us)

PT at home, (full) then light stretching, 1.28 mile warm up, more back opening then a walk on the Riverfront.

Now if we go by the “corrected” distance, it does look a bit better: 3.3 miles. And that is what an online pedometer got. But, not sure. Still, well, I got in a good workout without that much back/glute pain and this sure beats the painful limpfests I had to endure last year.

March 13: mistake

Ok, the PT went great, then I got in my car and didn’t do enough “before the walk” stretching. By 2 miles the discomfort started just a bit and just after 5K, I thought I’d stretch (1:21..so my moving time was 1:00. ) The watch showed 15 and a 15:41 mile; I was NOT going that slowly, but I walked much faster after the stretch.

I need to open the back with something like “open book”

Still, it is NOTHING like a year ago.