A few months ago, I set out strengthen my legs. My “run” had become a “shuffle walk” (more so than normal) and stairs were getting harder; I figured that my legs were weak. And my butt: (TMI): gluteals were mostly small, useless sacks of jello that jiggled and did little else.
And yes, I’ve noticed a difference. I am still as slow as hell but…my….back feels better. Seriously: this leg work has made my back ache a whole lot less! Go figure; that wasn’t the intention but it is motivation for me to stick with it.
Yesterday: 5 mile shuffle (2 lower loops of Bradley park).
Today: 4 mile walk (15:30 average overall; 14:30 or so on the flat parts..Cornstalk classic from Markin after weights.
Weights: rotator cuff, pull ups (5 sets of 10; first 4 sets were really good; last was a struggle)
bench press: 10 x 135, 5 x 185, 4 x 185, 10 x 170 (strict)
standing dumbbell military: 10 x 50, 10 x 45, 10 x 45
Hammer machine rows: 3 sets of 10 x 200
Hammer machine incline: 8 x 160, 2 sets of 10 x 140 (did I slack here?)
abs: 2 sets of 10 yoga leg lifts, 10 moving bridges, 12 twist crunch
headstand (not quite as steady as I’d like)
legs: goblet squats; 1 warm up set, then 5 x 45, 45, 50, 55, 60, 65 (last set: pushed me; I felt it)
leg presses: 10 x 250 (too shallow), 10 x 210.
At times I was very internally whiny. Part of it is that I still have a “sort of” cold. Part of it is that I am a whiner by nature. I kept telling myself “GET GOING YOU BIG BABY.”
Workout notes: low energy weights, easy 4 mile walk outside.
Weights: rotator cuff
pull ups: 4 sets of 10, 2 sets of 5 (low energy)
a few light squats
bench press: 10 x 135, 1 x 185 (it was not going to happen)
dumbbell bench press: 10 x 70, 10 x 75, 8 x 80; hurt my right arm lowering them. I felt a “pop” and a “tug”..too heavy for me today
dumbbell military :3 sets of 10 x 45, got ’em all with no problems.
machine rows: 3 sets of 10 x 140 (70 each arm)
my right arm hurts a bit and it stiffens quickly. We’ll see; I could still do pull ups.
Yesterday: 5 walking miles on the treadmill in 1:02:04.
today: weights, 33 laps of lane 1 in 49:38; 12:30/12:02/11:59/11:40/1:26. Interestingly enough, the difference between my “quick walk pace” and my “easy run pace” is close to non-existent.
Weights: yes, my back is MUCH better; I have much more flexibility in it (as measured by the “press ups”. But I still was oh-so-cautious ..and perhaps used better form with the weights.
pull ups: 2 sets of 5-5-5, 2 sets of 10 (5-5-5: change grip with very short rests in between). rotator cuff
bench press: 10 x 135, 9 x 170, 4 x 180 (very, very flat back; no arch at all; not even a “legal, hips touching” arch.
incline press: slow, slow 5 x 135 keeping those hips in place.
Yeah, I pretended my one of my better looking workout partners was assisting me. No, I won’t tell you who. 🙂
rows: 3 slow, careful sets of 10 with the Hammer machine: 105 lbs. each arm.
military: 2 very careful sets of 10 with the machines, medium weight. NO arch.
squats: lots of free, lots of kettle style squats with 45 lb plates; MUCH better depth than before …while using a front wall to keep me from leaning forward. I am getting stronger here.
Then came the walk.
I started out by going to the gym to lift very gingerly for a few minutes, then I got a nice 8 mile run/walk with the lovely Mamma T. That was a lot of fun.
Back: a bit sore, but I did quite a few back stretches during the lifting portion.
weight: 196.8 prior to lifting.
pull ups: 4 sets of 10 (not that bad), 2 sets of 5. I kept my upper body more rigid than normal due to back issues and that made pull ups harder.
bench press: barbell: 10 x 135, 2 x 170 (didn’t feel good so I quit), dumbbells: 2 sets of 10 x 60, 2 sets of 10 x 70 (ok)
rows: 3 sets of 10 with the machine.
Lots of back stuff.
Then I met T and we went from the Riverplex to the place where the bike path hits the road on Bishop hill; it was about 8.3 miles total. We ran and walked and it was just right for me. I hope that T got the workout she needed.
So, for some silliness: Tracy is coming over for our Super Bowl Party and I am looking forward to it.
Ok, so I decided to wait until the last minute (1 pm basketball game) to workout; this cut down the time I had.
5 mile treadmill walk in 1:01:30; that is a good clip for me these-a-days. I worked up a nice sweat, and this was only about a minute or 2 slower than my “slow jog”.
But the back ached…a little..had I not known I had hurt it, I would have chalked this up to a “stiff day”. And my flexibility is greater; it is on the mend. And NO PAIN PILLS. 🙂
Bradley’s big center was too much for Loyola; she ended up with 26 points (18 in the first half) as Bradley screamed out to a 47-16 halftime lead and then just cruised.
Note: in the action photo, you can see the men’s team in the stands, lending support.
It made for the end of a good day..though my back was still stiff. I was limited to .5 miles of running and 2.6 of walking on the treadmill (last mile was 12:45, with an incline), plus some back exercises.
I’ll take it easy for the next few days..it is better.
Dang it…back went on me again, though not as bad as it has in the past. BUT I was still able to run on the treadmill and do..headstand.
run: after weights; 2.04 miles in 20 minutes. Froggy in 2:30 increments: 5.2-5.5, then 6.7-7.0.
Weights: rotator cuff, pull ups (5 sets of 10, went well), incline presses: 10 x 135, 6 x 160, 10 x 150
military presses: 10 x 50 dumbbell standing, 20 x 50 seated, supported (back trouble here?) 10 x 40 standing
rows: 3 sets of 10 x 50 single arm
abs: 2 sets each of 12 twist crunch, 10 yoga leg lifts
headstand (went well)
Workout notes rotator cuff
pull ups: 15-15-10-10
bench presses: 10 x 135, 5 x 185 (strong), 10 x 170 (strong *)
incline presses: 10 x 135
military (dumbbell): 2 sets of 12 x 50 (seated, supported), 10 x 40 standing
rows: (single arm dumbbell), 3 sets of 10 x 50
head stand (gym floor with mat)
planks: 20 seconds each: front-side-front-side-front-side-front-side
No touching the floor with the body at any time; stacking the ankles on the side and an extended, straight arm.
twist crunch: 2 sets of 12
yoga leg lifts: 2 sets of 10
Then an easy “for the soul” 5K walk outside; too pretty not to. Pre walk body weight: 188.
Shoulder: still slightly sore; not that bad though.
Title of the post: on my set of 10 x 170: on my last rep I lowered the bar, touched the chest and when I started up, I didn’t like the direction/trajectory the bar was going (I like to raise it “over my eyes”). So I lowered it back to my chest and pushed it back up again, this time with a better trajectory. It *looked* that I had gotten stuck. But the fact is that I lift in a way where I quit a set when I still have 1-2 extra reps left (yes, this bench has safety catches).
So I wonder if my current weakness is the result of attitude, *in addition to* age.
I know that these-a-days I spend much more workout time in my “comfort zone” than I used to. But hey, it is still fun.
Well, that “pop” was real, though weights are going ok. So weights only today.
pull ups: 15-10-10-10-5 (slow reps)
bench press: 10 x 135, 4 x 185, 10 x 170 (easy today)
incline: 10 x 135
military: 3 sets of 10 x 40 standing (dumbbell)
rows: 3 sets of 10 x 60 dumbbell (each arm)
head stand: tough to get into, but ok once there.
plank: forward, side, side, forward, side, side
twist crunches: 2 sets of 12
yoga leg lift: 2 sets of 10
moving bridge recovery
And today was the last day of classes; 2 final exams made up and ready to go. One more to make up. Interview to type up.
Then: grading, and then my own stuff. 🙂
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