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.
It has now been two weeks since my injection. So the report: definitely better, but not perfect.
Example: I walked home from the gym without fear of pain; I wasn’t limping when I got home. I can handle six 2 mile walks per week. Less pain when doing the crawl.
BUT some pain is there (in dulled form) and I have to mind my posture. And it is still 40 minutes of PT every danged day… that is not going to change.
I can sympathize with those who hate working out at all; my PT is like that: unrewarding but necessary.
And voting is like that. You aren’t going to get everything you want. If you get even a 1/3 or even a 1/4 of what you want, you chose wisely, especially if that fraction is from your most important items.
Workout notes: started my PT late and didn’t walk before..didn’t want to walk in the rain after.
600 of the usual alternating side and back
200 of the usual front kick, free
200 in 3:38 with 50 back (too slow but I had no one to chase)
day to day activities cause far less glute pain. No more limping home from the office, gym, etc.
Walking: I have not been able to extend my distance, but the level of pain is well down; 2 miles is still reasonably pleasant; before, I had to start pushing through moderate pain in the final .2-.4 miles. Walking pace is faster; more “pop” in my legs.
Post workout pain and night tingles are way down.
So, I’d say that it was worth it.
Still: today PT (full), 2 mile walk
This was my full 2 laps of my H course between Cooper, Laura, Rebecca.
Then 3 minute plank; did some online errands (bills)
Then 2000 yard swim. 700 warm up of side/back, 300 of 25 front kick, 25 swim
1000 of 250 swim, 250 pull in 18:34
4:44, 9:14, 14:04 were the splits: 4:44, 4:30, 4:50, 4:30
Weight: 204.7 after swimming; I am going to have to cut back on food. I have been stuck here for months.
Shoulders: slight soreness…holding up ok.
Weight: yes, some of it is butt and legs, but waaaaay to much is plain old belly fat.
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, walking: 2 miles kind of feels like 1.5 used to and there is far less “after the fact” glute pain. But there are still tingles and duller pain..pretty dulled but still there. I also think that I get more “pop” out of my leg.
Trying to learn how to squat: that still sucks.
Today: most of my PT
2 mile walk (slower)
Two months ago, this would have been exciting. Today is is “meh” due to the gorgeous weather.
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 ..in 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