Summary and some Chiefs baseball

Today: lot of PT, weights, walk then a ball game.

The workout:

pull ups: 5 sets of 10, 6 and 5

push ups: 30, 30 (sissy, elevated), 20, 10 (messed up the count)

presses: 3 sets of high incline with 88

curls: 3 sets of 10

single arm rows: careful with 40 lb dumbbell: 3 sets of 10

deadlifts: all low: 10 x 134, 10 x 184, 10 x 224

Kind of wondered; maybe oh so slight residual soreness in the left leg/glute?

Then a 1.29 mile walk. it was ok; felt it in the last .2


1.73 , 2, 1.62, 2, 1.29 for 8.64 It is getting somewhat better.

Later: watched the Chiefs lose 6-3…kind of gory. Last two five game series: only 1 win.

Took my buddy Tracy today; very pleasant weather.

Workout videos

Bouncing back

Yesterday was a blah day..shoulder ached, back/glute was touchy, even my knee ached. Today was much better. Far less overall pain and weight was 203..down 2 lb from yesterday (clearly I was bloated)

PT 1 at home, including new shoulder stretches.

Swim 1850 yards done as follows:

1000 of: 4 x (100 free, 100 side, 50 front kick (no fins))

300 of 100 kick drills with fins)

400 of 50 swim, 50 pull on the 2:30 (1:50 each)

100 in 1:44 (yeah, sucks..)

50 slow back stroke.

Had the pool to myself: go figure.

The a lot of PT in the playground; embarrassed myself a bit on the balance course.

2 mile walk; too damned slow mile 1.

15:12/15:08. Ok, the first 1.4-1.5 were pain free..some symptoms at 1.6-1.7 but I forced myself to pay attention to posture and that helped a great deal.

It is getting better…slowly.

Stiff joint day

I was a bit worried about shoulder ache..but then..and this was almost reassuring, my knees ached a bit too. It was one of those “rougher than average” days where things kind of hurt.

Still caution in the pool was in order: lots of off strokes and some fin work (with swim socks)

600: 4 sets of 50 free, 50 side, 50 breast

200 of 25 free, 25 back

200 of my weird 100 medley: 25 free, 25 back, 25 breast, 25 free (free in place of fly)

200 of fin drills

100 of dolphin kicks

200 of 50 free, 50 pull 50 fins, 50 fins

Side and back to get to 1650 total.

The PT was ok; walk ..I started out not driving my knees but rather slinging my legs forward..not good…started to feel symptoms early and then switched to a more robust walk; first mile took 16:01

Weight (after breakfast) 205 but I WAS bloated…

Some days, it just doesn’t work.

Another semester in the books…

And tonight, I’ll celebrate with some Chiefs baseball.

I worked out this morning; it was a leisurely weight workout. Back is feeling much better though it is far from healed.

Shoulder: have the “did I sleep on it wrong” ache..slight, but given my propensity for trouble, I’ll be careful.

Workout: every PT exercise, save the side plank ones.

pull ups: 5 sets of 10, 6 chins, 5 wide.

Push ups: 30-30-30-10, with 2 of them inclined (easy), 1 declined, then 10 regular

Swiss bar bench: 3 sets of 10 x 134 (feet elevated)

Curls: 3 sets of 10 x 50

rows (brought those back, being careful with posture) 10 x 24, 2 sets of 10 x 40 each arm on my old bench for balance, with belt

light deadlifts: low handle, 10 x 134, 10 x 184. These felt great. No post workout left leg soreness.


I did feel a slight ache in the right shoulder then a “catch” toward the end (after stopping). No, I don’t want to go back, but I will adjust what I am doing. I do feel a forward pull in my shoulders; time to bring back rows in one form or another (make them back friendly?) and chest stretches.

And maybe, gradually reintroduce back stroke.

Workout notes:

Sleepy…a bit high after a night of Chiefs baseball (10-1 loss..4 errors).

Swim: 1800 yards:

5 x 50 free, 50 side

10 x 25 drill, 25 swim (lots of forward kicking)

10 x 50 on the 1:10. Mostly 50-51 though the last one was 49

50 back, 50 breast

100 pull

100 of 25 dolphin kick, 25 breast

LOT of slow paced PT; did everything plus

Walk. 2.02 in 30:10 (14:57 pace). Note: I felt it at 1.65 or so; I have a conditioning problem. My abs tire and I slump forward and I end up losing spinal support.

Baseball last weekend I got to see 2 of Bradley’s games against Indiana State: a 12 inning loss then a nice win. The win had the following happen: in the bottom of the 7’th with ISU up 2-1, 2 out, BU had a runner on second. ISU intentionally walks the BU batter and the next player up hits a home run! Great win to get the series win.

Chiefs: oh boy..this was a 10-1 loss. First 2 runs were NOT the fault of the starter; 2 out, runner on second, sharp ground ball to the short stop who decided to play games with the runner instead of going for the all but certain force at 1’st..bad throw..runners advance to 2’nd and third, then the next batter hits a single to drive in two.

Short stop made THREE errors…but is on the team due to a .378 batting average and a ton of RBIs. The kid can hit. Maybe a future DH?


Lots of pebbles in the shoe today: toe blistered from fin use..still can walk though.

Back was ok..better than a week ago. Kind of got tired about 1.3 miles but I got stubborn and went for 1.7…maybe not enough press ups beforehand.

Weight: 202.8

Swim: no fins: 500 of side/free, 500 of 50 drills sans fins, 50 free

200 in 3:40 (bleah), 100 in 1:49, 100 in 1:46, 50 in 50, 50 in 50.
Intervals: 4:30, 2:30, 2:30, 1:30

50 pull, 100 breast.

The walk: felt pretty good up to about 1.1-1.2…had to focus and pain (mild) had started at about 1.6.

Finals start

This will be busy.

Today: weights only. Full PT and then:

pull ups: 10 pull ups, 10 chins, 3 sets of 10 pull ups, set of 7 pull ups with an ankle band to smooth out my form, 5 wide grip

push ups: 40 sissy then got the rest of them in 6 sets of 10 between segments of my “banded walks”

Swiss bar bench: 3 sets of 10 x 136

curls: 3 sets of 10

4 inch handle trap bar: 10 x 134, 10 x 184, 10 x 224

high incline: 3 sets of 10 x 88

Overall: not that bad of a back day, though sitting in the final exam room for 2 hours was tough on it; walk to and from home was the best in a while.

More back stuff: it appears..from reading my MRI report: not hurt enough for surgery but this condition doesn’t usually respond well to injections.


I honestly feel better. I did catch a Bradley Baseball game last night (11-1 win) and got to talk to a mother of a Western Illinois outfielder at length.

Talk about sparse: there were perhaps 48 people at first pitch; maybe maxed at 70? 50 F, drizzle and this was a make up game.

The Sunday Chiefs game was better attended..and warmer..and it was great that the Chiefs won to stay over .500.

Oh, about my back: part of the improvement might be my not going up and down the damned steps all day..and part of it, I think, is my adjusting my weight exercises:

  1. Feet up on the bench press
  2. High incline rather than shoulder press
  3. No strain allowed on high incline
  4. Trap bar deadlift; only light weights with low handles; use less weight with 4 and 8 inch handles WITH a belt..getting the lumbar out of it.

And, in walking, doing one session and stopping before it gets too bad.

Workout notes

Swim: watch the shoulder..feeling pings from time to time.

500 of alternating 50 free, 50 side

1000 of alternating 50 drill with fins, 50 free

100 pull

100 breast

Weight: 202.5 best in a while

PT: a LOT of it; even used the bosu ball..did it indoors. Wore my mask, stuck to myself, etc.

Then a 1.28 mile walk; cut it short because I wanted to finish while I still felt good.


On one hand: I found out some stuff:

  1. Back stroke doesn’t work well with my shoulder I cut it out.
  2. Walking range: pushed it a bit…turned around at one mile and perhaps I should have turned around .15 miles sooner (1.7 went very well)

So..I am seeing improvement. Nevertheless..humility is the order of the day.

Swim: 500 of mixed strokes (25o of it crawl)

then 100 fins/drill, 100, 100 fins/drill, 100, 100 fins drill

10 x 50 on the 1:10; mostly 52-53, with one 50 at then end

50 side, then 100 fins dolphin kick

A LOT of PT (35 minutes)

2 mile walk

Melancholy workout

I am trying not to be a drama queen, and trying not to live in the wreckage of the future, but it looks as if my sports era will come to an end very soon.

No, I am not going to sell my equipment; I plan on using it as long as it benefits my health and doesn’t harm it. And I will probably have to order a new set of bands as I broke my second one today. And I’ll be looking for new goggles and swim suits as swimming seems to be doing ok.

BUT: so much of my life, I wanted to either run faster, run longer, lift heavier, do more reps, etc. But now I need to focus on what is good for my health, and that means being risk adverse in my training and *always* leaving something in the tank.

I get my MRI tomorrow AND see my primary care doctor for my prostate and hopefully, finally some answers. What lies in store I do not know.

My guess: a benign enlarged prostate (which might contribute to the “swollen” feeling I sometimes get in my left pelvic/glute area) and some sort of bulging disk impinging on a nerve affecting my left side. (L-5?)

But it could be anything from piriformis/gluteus medius strain/tear, to broken pieces of disk, to prostate cancer, spinal tumor, etc.

The physical therapist says it isn’t spinal stenosis as my McKenzie press ups are way too high.

My symptoms: left leg, tingles down the side, full feeling when I do something like banded walks, some discomfort upon standing still for too long and walking: onset of glute pain after 15-20 minutes if I am stretched and warmed up, 5-10 minutes if I am not. Tingles in the left lower leg/foot at night if I don’t stretch first..knees bent is more comfortable.

Relief: stretching; McKenzie press ups, Open book, yoga pyramid, revolved triangle, triangle help relive it almost instantly; bent forward twists help too.

Ok, there is still a lot I can do, and I can enjoy doing what I can. So what did I do today? I did all of my physical therapy along with:

pull ups: 10, 15, 10, 10, 10, 5 wide, 5 chins (strange I am 206-207..too heavy..but pull ups are going very well??? Improvement on my back?), push ups 30 sissy, 30 feet elevated, 30 sissy, 10 deficit

weights: 10 x 134, 5 x 156, 5 x 156, 10 x 134 (feet elevated)

4 sets of curls with 50

deadlifts: taking care to keep a flat back and use the glutes, hamstrings and quads:

10 x 134, 10 x 184, 10 x 224 (these went well)

high handle (8 inch) 5 x 260, 5 x 280 (heavier belt) Rule: leave a lot in the tank. Can’t strain the lumbar.

The post lift McKenzie press ups had none of the warning left leg pain that I got when I did too much low handle or tried to arch when bench pressing.

Then a 1 mile walk; not my best as I got symptoms at .7-.8 miles but I got a mile.

Other tidbits: cutting back greatly on caffeine and spreading out my Naproxen dose (1 pill upon waking up, 1 after) and I have an oh-so-slight whine in my right shoulder.

I use an orthopedic cushion at games (watched Bradley softball split with Evansville yesterday with no ill effects)