I got a “revise and resbumit” that was not what I feared it would be.
Time to get to work.
Sunday: 4.12 mile (West Peoria course with out and backs) in 1:00:35 after deadlifts.
The lifts: 10 x 134, 10 x 184, 10 x 204 low
Wagonwheel: 10 x 255
6 inch: 10 x 280
I have to remember that I am 20 lb lighter now.
Weight: 180.0 after walking.
Today: kind of fatigued; napping a lot. but PT and a 7.1 mile in 1:45:15 (1:13 at mile 5) Slightly warmer than what I was used to. Still: pleasant weather.
I have to remember that while my miles are the same, these are mostly “all at once” walks rather than 3-5 mile plus commuter walks.
9 May: walk before an early campus event: Moss out and back plus campus loop (3.2 in 45:30). Lunch: weights. 2 sets of 5 pull ups, bench: 5 x 134, 1 x 154, 1 x 160 miss 174, make 170, 3 sets of 7 x 145,
Then I went outside to finish pull ups: sets o 5-8 to get to 40 reps total. Then back downstairs:
high incline; 10 x 80, 10 x 85, 6 x 90, deadlifts: 10 x 134, 10 x 184, 4 inch: 10 x 234
10 May West Peoria 5 (didn’t finish) plus “the Barbara” for 7.25 in 1:47 (14:46)
11 May: weights plus a slow 4.2 (W. Peoria plus some Moss stuff) at 15:01 (very slow)
pull ups 3 sets of 10 pull ups, 3 sets of 7 chin ups
bench: 10 x 134, 4 sets of 4 x 155, Swiss bar: 8 x 134, 7 x 134 High incline (exhausted by now) 10 x 80, 10 x 85, 10 x 85
After eating lunch weight: 184
Tired today; slept a lot. Not sleeping well overall.
Grades in, one committee meeting tomorrow, and I task done.
I did get in PT and a 7.3 mile walk : 1:12:20 at 5 (hilly out and back Bradley Park course), then 29:30 Moss and back (1:41:50) plus a Laura to Bradley loop on Cooper (1:45:44 or 14:29 pace). Kind of slow given how lovely the day was. Weighed 181.5 afterward.
Well, one page to grade and I am getting tired. I should be done tomorrow before more stupidity on Thursday.
Walking: 3.27 miles to work, 1.3 over lunch all at a commuter pace (4.57 total)
Weights: PT, pull ups (rain storm) went has follows:
pull ups: 7, 10, 7, 10, 8+5 chin ups: 6, 7 for 60 repetitions Felt the burn. bench press: 10 x 134, 4 sets of 4 x 155 (tough) high incline: 2 sets of 10 x 85, 7 x 90 (all tied in) these hurt curls: 3 sets of 10.
Yesterday: 5.2 miles at 14 minutes per mile (lower loop plus campus) and commuter of 2.4.
Note: radiating pain is way down…and I think it is a result of my being more strict with the high incline.
UIC has a good team: 30-13 overall, 13-7 in a tough Missouri Valley Conference. BU is 12-32-1 (yes, one tie) and 1-9 at home. The team is trying but, well, circumstances are tough.
My workout: PT, deadlifts, 4.3 mile walk (W. Peoria via Moss plus a 1.2 Campus loop) in 1:02:05. First mile was predictably slow. Weather: glorious. Perfect.
The deadlifts: I was sort of a head case this morning: low: 10 x 134, 10 x 184, 7 x 225, 7 x 225 (wanted to not bounce my reps) Wagon wheel (4.25 inch) 5 x 255, 10 x 255 6 inch: 10 x 280
Legs were quivering and that was the goal.
Deadlifts: today went well.
The monster walks: this is part of my daily PT that is boring, time consuming and unrewarding, at least in the short term. There are no PB, PRs to set. But I do them anyway because I sure don’t miss being in pain 1/4 of a mile into walking.
I’ll have more to say about other topics in a bit, but right now is workout recording and a baseball comment.
Friday: 7.1 miles in 1:45:44. It was a bit slippery and I started slowly. Still I was at mile 5 in about 1:13:50. Then a final and a lot of grading.
Saturday: started with 5.2 in 1:13:04 (lower 4 plus a campus 1.2) Perfect walking weather and it felt almost effortless. I did 3/4 of my PT before the walk and 1/4 after (super setting with pull ups) 5 pull ups, 5 chins 5 pull ups, 5 chins 10 pull ups
8 chin ups, 4 chin ups
6 pull ups, 6 chin ups. Had the burn going.
Downstairs: bench press: 10 x 134, 4 sets of 4 x 155 (difficult..every set was hard)
curls: 3 sets of 10 high incline; 10 x 80, 10 x 85, 7 x 90 all being strapped in. Those latter reps were difficult; strapping myself in prevents recruiting the upper chest when tired. BURN.
Much to my surprise, B went to baseball game with me. Bradley lost to a strong UIC team 18-4; it was 15-4 when a rain delay occurred in the top of the 9’th. We left, ate Indian, and then I followed the carnage. One BU player had a 3 hit game. One of their players hit 3 home runs, got one walk and a double.
And today was one of those days. Pull ups: awful. I did 2 sets of 10 singles each (chins, pull ups), then sets of 5 (chins, pull ups) and it was a struggle. 50 reps.
Then downstairs: bench: 10 x 134, 7 x 145, 8 x 145, 7 x 145 (ok, not the worst I’ve done) high incline (careful) 10 x 80, 10 x80, 10 x 85 and deadlifts: 10 x 134 low, 10 x 184 low, 10 x 234 4 inch, then 1 x 280 6 inch (bailed..just not there).
Walked over lunch after eating. disaster; 5k at 15:06. No, I didn’t hurt myself and yes, I had a great walk yesterday.
I am at the point where “good, high energy workout one day” means being off the next day, even if the next day is a different kind of workout.
But I didn’t hurt myself and I weighed in at 183 so there is that.
And yesterday was “the talk” in the University Senate.
First one tomorrow. Sleepy. Still walked 7; first 5 (out and back 5 hill course) was 1:12 and the Moss out and back was 29:20 (about 2.06) for about 7.1 in 1:43:53 (14:38) Great walking weather.
And I am just about caught up. It won’t last. But my final exams are front loaded and I should be able to finish a mini referee’s report soon.
Workout wise: due to an early meeting, I had two 3 mile commuter walks yesterday, then a 3 mile plus a 2 mile today. That’s not nothing.
This gives me 163.5 miles for the month, the most in a very long time (several years; well before COVID)
I also did some weights: outside, 4 sets of 10 pull ups, 2 sets of 5 chins, then 44-45 second hold (no, the sound was NOT gas) then down stairs:
bench: 10 x 134, 5 sets of 3 x 155, 7 x 145. Weak..I know.
high incline (strapped in), 10 x 80, 10 x 80, 10 x 85
curls: 3 sets of 10.
Wow..keeping the hips fixed really makes that high incline press different. I cannot recruit other muscles and the final few reps just burn.
Lifting as an older person is different. I have to watch for compensation and keep form discipline. The pull ups are improving due to my body weight going down.
But here is what is really different: before, having a good set of one exercise usually coincided with the other exercises going well. Now it means that I’ll be fatigued. LOL..
And, OF COURSE, everyone piles on stuff right at the end. I almost have my final exams ready; just a few more questions to write.
And others have it far, far worse than I do.
Now for working out and baseball:
baseball: I saw three Chiefs losses in a row: 5-3 on Thursday, 5-4 on Saturday and 14-6 today. Today’s game was a bit unusual as the Chiefs lead for about half the game; it was a back and forth affair featuring hitting and some subpar fielding on both sides (wet grass a factor?) but it was 7-6 Wisconsin after 7. The Timberrattlers rocked the Chiefs for 5 runs in the 8’th and 2 more in the 9’th. It was a chippy game on several levels with the umpires ejecting the Chiefs manager in the 7’th and a dugout player, and then a Chiefs official got onto the Wisconsin bus drivers for whooping it up just a bit too much during the final innings. Not sure about that one.
What I was sure about is that 9 walks, 2 hit batters sure didn’t help. And there was a 3 run inning where the Chiefs booted two potential double play balls; the pitcher did better than the box score might indicate (in that inning).
The 5-4 game was a heartbreaker; competitive the whole way. It featured two Wisconsin runners beating the tag (so the umpire said) during rundowns and the Chiefs second baseman getting ejected the second time.
The 5-3 Thursday loss was in front of an all but empty stadium and featured 2 towering Chiefs home runs but little else.
It was a rough week against a strong team. But I had great company.
Working out:
I recorded yesterday. Today: PT, trap bar deadlifts, then a flat 4.3 miles at 14:37; my mile 2 to 3 (MacArthur to home via Moss) was 14:29).
The deadlifts…felt good? I think that my back exercises are helping.
10 x 110, 10 x 140, 10 x 190, 10 x 225 low (perhaps a bit too much bounce in the final set)
10 x 250 wagon wheel
10 x 280 6 inch
I did these in rain dampened basement.
Yesterday: I got 2 sets of 10 and almost a 3’rd. This is set 2.
And some chins:
after my bench press worksets I did some with the Swiss bar
I am still working on the correct weight for this exercise: this weight caused me pain on the top of the shoulders:
the high incline while tied in tight is very humbling. 10 x 80 works. 7 x 94 with a loose tie in is ok but wow..
Life of an old goat 