May 6

It is final exam time and between that and my wife’s attempts at acrobatics I’ve been kept busy.

This morning: 5 mile walk:

I had a somewhat faster time once over the past 3 years; late September of 2022.

I did start with a slightly sore, and noisy shoulder though.

Yesterday afternoon: I managed some weights:

pull: 10 singles. Chin: 2 sets of 5 singles. Pull: 10 reps, 5 reps, 5 reps, chin: 5 reps, 5 reps

Swiss bar: 10 x 134, 5 x 145, 5 x 145, 6 x 145 (6 min rests)

high incline: 3 sets of 10 x 94 (no wraps)

curls: 3 sets of 10.

That this tired me out (albeit after 4 miles in the morning) is slightly embarrassing.

Wrong choice!

Ok, this is silly. I was going to see the Softball team today and the Baseball team tomorrow but incoming bad weather (Sunday) lead to a double header today.

So I had to choose. I chose baseball. And the Softball team split their games. The Baseball team lost 12-8 (down 8-0 in the 3’rd) and then 10-0 in the second game. Figures. In game 2: Valpo stranded 3 runners in 3 of the first 4 innings, so we could have fallen down faster.

I did get a nice 1 mile walk in between games though.

Morning workout I changed things up a bit; did PT and 40 reps of pull ups: 10 crunch singles, 10 reps (ok, 9.9), 2 sets of 5 chins, 2 sets of 5 mixed grip.

Then my 4.1 mile hilly walk, this time slightly faster than earlier this week:

This was my first 30 mile week since COVID.

then a set of 5 pull ups, 5 chin ups, then downstairs.

Swiss Bar bench: 10 x 134, 5 x 145, 5 x 150, 5 x 150 (with elbow wraps)

3 sets shrugs with 10 x 134

high incline: 7, 7, 10 x 94

curls: 3 sets of 10.

Push ups: flat, 5 sets of 20.

Later: some ache in the right shoulder; this could well be the rapid change of weather. after lovely weather, a cold front and big thunderstorms are around.

That’s 7 in a row

7 days in a row with a single 4+ mile walk. I know; not much, but last year at this time, I did not dream that this was possible. 194 after which means, about 197 before. This app get this as 4.44 miles; my goofy Garmin cheated me on one end and didn’t close the loop on the other and gave me 4.22. I scored it as 4.3 in 58:31 (13:36 pace). Mild, and I mean vary mild discomfort at 2.8 or so. Weather was glorious.

Right shoulder is slightly achy but the elbows feel fine. The wraps help, but I ought not use them as an excuse to use more weight in the bench.

The “7 in a row” remark: 4.03 to 4.3 miles, 55:24 was the shortest duration (4.03) to 1:00:17 for 4.15. Pace: 13:31 (fastest) to 14:32 (slowest, on hills).

This is NOT outstanding; after all there were times when I did more miles at a faster pace all at one time. But that was 18 years ago. But ..this is a far cry from last year.

Best day yet

Ok, the knees bothered me some during the day..but none of that achy “on top of the shin pain” and I had no troubles walking. And sitting..yes, I stiffened up.

But overall, the walk (after weights) was my usual 4.1 lower Bradley Park course in 58:16; very consistent. I did not use my Garmin as I had misplaced it.

Usual PT, then pull ups I experimented with elbow wraps:

5 singles with band, 10 crunch singles, 2 sets of 5 crunch chins, 10 singles with bands, 5 single chins without bands, more PT, then 10 singles without bands, set of 7 and 6 (63 total reps). Bands were so-s0 here.

But in the push ups, the bands excelled: 2 sets of 30 slant, 2 sets of 20 flat (100)

Downstairs: Swiss bar bench (wraps) 5 x 134, 5 x 134, 10 x 134 bands helped here.

deadlifts: 10 x 134, 10 x 184, then 4 inch: 10 x 234, 10 x 265 (happy with this set)

high incline (bands) 5, 7, 7 with 94 bands were a success. had trouble with depth on the first set.

curls: 3 sets of 10.

Overall, I was pleased.

Windy day

The day ended up chilly and windy. Still: the workout went better than expected and the Bradley Baseball game I went to was interesting.

The workout usual PT (added shoulder shrugs….still a problem with the neck/trap muscles) and weights;

pull ups: 6 sets of 5 singles: pull ups, chin ups, next 10 were 5 pull ups, 5 chin ups

then 8 pull ups, 5 chins, 5 wide, 5 pull ups, 4 pull ups.

then I did banded “walk 10 push ups” outside (55 reps), 20 slant push ups, 2 sets of 10 chest taps

Inside: bench: 5 x 134, 3 sets of 5 x 160 (14 minutes for final 2 sets), miss with 184

high incline: 8, 10, 8 x 94

curls: 3 sets of 10.

Then a 4.11 mile walk outside; did Lower Bradley Park loop and no difficulties.

Yes wind was 22 mph.

Then a Bradley Baseball game; kind of cold.

First, they completed yesterday’s game: started in the top of the 8’th, 1 out, Southern up 4-2. By the time BU was up in the bottom of the 9’th, it was carnage: 9-2 Southern. BU got a home run and 3 runs total to make the final score a bit more respectable.

Second game: Bradley got 4 in the second and 2 in the fourth to lead 6-2; note that 2 runs came when SIU had BU with 2 outs, runner at second, and they gave an intentional walk to the next hitter, who drove in a run with a shot down the first base line.

So it was 6-2…then a rally in the 5’th got SIU to 6-5, which is where it stayed for some time.

The fun started in the top of the 9’th. BU used still another pitcher who walked a runner, got him to second on a wild pitch, got a fly out and then walked two more batters. So now we had bases loaded, 1 out. But the pitcher got the next two batters on infield pop-ups to win the game. Whew.

Kind of stuck

I seem to be at a point where 3 miles is ok (first 2.5-2.9 go very well) but beyond that is painful.

I figured I’d do 2-3 and the Rebecca part was going well enough that I did that for 4 laps then did a final large campus loop. I had some drizzle; wore shorts. Felt the discomfort come on at 2.7-2.8 or so.

Maybe it is the excess weight?

The rest: started with PT, pull ups (10, 10 crunch pull up singles, 5 chin, 5 regular singles, 5 chin, 5 regular) then 6 pull ups, 4 chins, 5 pull ups.

Inside for more PT, 2 sets of 20 push ups then 2 sets of 10 chest tap push ups.

Downstairs: bench: 10 x 134, 10 x 134 pause. dead: 10 x 134, 10 x 190, 10 x 231 (kind of a mess), 2 sets of 10 x 64 high incline (second set was pause), one 7x7x7 set of curls .

The whole thing: 40 minutes or so. Then the walk.

I need to work on my hinge..butt further back rather than up..but with no arch.

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)

March 20: check in

I am slightly worried about my right shoulder: could be due to increased range of motion on my high incline presses? I might try some Swiss bar next time, with light weight.

Today: PT, deadlifts, walk (no Farmer’s walks today)

The walk: ok from the pain standpoint; it was chilly (30 F when I finished) and windy (what else is new); the course was basically my W. Peoria 5K course with 2 extra Rebecca laps and some campus stuff to get to 4 miles.

Deadlifts: 10 x 134, 10 x 190, 1 x 230 (bailed), 10 x 230 all low.

10 x 270 4 inch, 7 x 300 8 inch. Some non-radiating glute twinge at the end (deep in the muscle). Did not affect the walk.

Icicles in the beard day

It was 15 F when I started my pull ups and 20 when I finished my walk (18 mph winds).

I did my “1 short Cooper loop, 3 short Rebecca loops” followed by a long loop today. It was plenty…I added by walking past Markin on the way back.


Before that: PT alternating with pull ups.

crunch: feet up, 2 sets of 10, crunch: ground, 10, then 6 pull ups, 5 chins, 5 chins, 4 chins, then 5 pull ups. Included 2 sets of 20 push ups, chest taps (2 sets of 10)

bench (31 minutes), 5 x 134, 5 sets of 3 x 170, miss 190, 6 x 145 pause reps.
high incline plus curls (21:30), 8 x 94, 10 x 94, 5 x 105, 5 x 105, with 3 sets of curls.

Then the walk. Walk was ok; quit at the right time. I have noticed some right shoulder soreness at times.

flare ups

Well, on Sunday I had a minor flare up and while it is better today (Tuesday), it did affect me. I feel the radiating pain in my left glute with some loss of power, for a while. It mostly affects me when I lay down in bed and then try to get up.

This is nowhere near the worst I’ve had and I’ve managed without extra pain stuff; I was careful with my workouts though.

Monday: got up early, started full PT by 5:30 mixed with push ups (6 sets of 15, 1 of 20), and I also had 2 sets of 5 single pull ups
Then enough pull up reps to get to 40 total; very careful with the back. Some were “single/wobble board step up” (sets of 10)

Then a fairly brisk 2 mile walk.

Then 5 negatives, 5 singles to get t0 50.

Downstairs: bench: 10 x 134, 10 x 134, 4 x 155, 5 x 155 (watching the radiating pain)

curls: 3 sets of 10

Lunch: commuter walk.

Tuesday: PT, then off to swim. 600 of back/side, 200 of 25 kick, 25 swim (fins).

Jason was there so I let him get a half length lead and I went after him. Almost caught him, he pulled away, and then I got right to his feet but could not close:

4:37, 9:16, 14:02, 18:21 (really kicked it in on the last 250)

4:37, 4:39, 4:46, 4:19..kind of wonder about the last 2 splits. But the 18:21 was real, and my best in a long time.

200 cool down, then 200 pull.

Then came a slowish 3 mile walk (prior to taking B to the hand doctor)