blueollie

routine

I am getting those tingles I last had when I walked a lot.

Back to the hip hikes..and more back exercises.

Workout notes: weights, 2 mile run (11:02/8:38), goblet squats (50, 53, 53, 62, 62, sets of 6)
rotator cuff, pull ups (5 sets of 10), bench press: 10 x 135, 4 x 190, 8 x 170, incline: 10 x 135, rows: 2 sets of 10 x 55 dumbbell, 10 x 110 machine, military: 15 x 55 seated, supported, 10 x 45 standing, 10 x 90 (each arm) machine. Headstand (easy?) lots of McKenzie. Teased Barbara; got a photo of her doing leg curls.

Advertisements

June 26, 2017 Posted by | running, weight training | , | Leave a comment

sciatica day 2

Last night: no trouble sleeping, though I did my McKenzie exercises before going to bed. I slept very well.

Weights; (some modification) rotator cuff, hip hikes, calf raises, pullups (5 sets of 10), bench press: 10 x 135, 5 x 185 (careful with the back), incline: 7 x 150, 10 x 135, dumbbell military: 7 x 50, 10 x 45, 10 x 40 (all standing), rows: Hammer: 3 sets of 10 x 200.

treadmill run: 2.1 miles in 20 minutes: 10:36/8:34 (2-2-2-2 5.2-5.5, then 6.7-7.2, last min. at 7.3), then goblet squats: 50, 50, 53 (kettlebell), 60, 63, 60

Lots of McKenzie exercises.

NO NSAIDS.

June 23, 2017 Posted by | running, weight training | , | Leave a comment

Sciatica returns

Last night; lots of tingling in my right foot. This appeared to take care of it (I did take some Naproxen even though I had no pain; only tingling)

I need to be very diligent.

Workout notes: 6 miles of walking; 1 easy, 10 laps of West Peoria, 1 easy. Focus was on POSTURE, POSTURE, POSTURE. Walking was pain free; slight tingles.

Laps: 54:48 (27:57/26:51) of on to the lot, off. Then more McKenzie exercises. I’ll be doing a LOT of these. I slacked, and paid the price.

June 22, 2017 Posted by | walking | , | Leave a comment

Correcting the problem….

I am trying to correct my posture; for some reason it falls apart when I walk but not when I run:

Yes, the first photo was a bit slanted and probably exaggerated my lean. But it is way too much.

So today, I walked and did some weights. 2 miles outside (focused on posture), 4 miles inside (2 laps on, 2 laps off) 53:46 13:34, 13:32, 13:32, 13:17 (lane 2). Then back exercises and goblet squats: 50-75 (sets of 6, butt to the bench) 1:30 plank. My posture was dramatically better, but I focused.

Exercise class: I am taking an exercise class on Wednesday nights. Last night, it ended with hula hooping. I gave up and took some photos; I’ll have to learn how. I got some photos; Jennifer did reasonably well.

June 8, 2017 Posted by | Friends, walking | | Leave a comment

One fundamental tension in my life

It seems that on most issues, I have a tension between what is “right on the spread sheet” and moral values.

schoolbreakfast

This is a good example of this.

On one hand: I believe that, for the most part, that parents are to blame for “hungry children”. Yes, yes, I know, sometimes things like lay-offs, domestic violence, accident, diseases can put otherwise responsible parents into bad situations. So, there should be safety nets. But many times, kids are the outcome of outrageously irresponsible behavior, as many studies, including this one done by a liberal, show. So the people to do something about childhood hunger are the goddamned parents.

But such sentiments are rarely expressed in liberal circles…

ON THE OTHER HAND

When it comes to school, we spend a lot of time and money trying to improve teaching and student learning. “What will help the students learn”? And we spend money on computers, books, desks, etc.

And what is one thing that will help the kids learn? Well, no. 1 is ensuring that they are fed and aren’t spending time thinking about their being hungry. So, for pedagogical reasons, school breakfasts and lunches ARE a wise investment!!!

So ultimately, I favor them and consider the money to be money well spent; the outcome outweighs any disgust that I have.

Workout notes

Weights then my 2 mile treadmill run (ok, 2.04 miles in 20 minutes): 5.2-5.6 (every 2) then 6.7-6.9 (every 2:30), 7, 7.1 for the last minute.

Prior: rotator cuff, pull ups (5 sets of 10)
bench press: 10 x 135, 5 x 185, 8 x 170
incline press: 3 sets with the Hammer machine (2 sets of 5, one of 10 with lighter weight)
military press: ONE rep with 50, set of 10 with 40 (dumbbell), 3 sets with the Hammer machine (2 sets of 5 with 90 each arm, 1 set of 10 with 70)
abs: 2 sets of 12 twist crunch 10 leg lifts, then headstand. Getting into head stand was hard today, but I stuck with it and got it.

My back: somewhat sore at times today; it is not quite well yet.

February 24, 2017 Posted by | politics/social, running, social/political, weight training | , | Leave a comment

When I don’t cheat…I have to cut back

Weight: 198.6? Soup last night…lots of water.

Walk after weights: 4 miles easy.

Weights: rotator cuff, pull ups (5 sets of 10; ok)
incline press: 10 x 135, 5 x 140, 6 x 140 (kept those hips firmly planted…what a difference)
military presses: 4 x 50 dumbbell UGLY, 2 sets of 10 x 80 machine, 10 x 40 dumbbells (much better)
rows: 3 x 110 machine
legs: lots of free squats, 2 sets of 5 x 45, 2 sets of 5 x 50 (goblet), 10 x 230 leg press
abs: 2 sets of 12 twist crunch, 10 yoga leg lifts, moving bridge, side planks, then headstand (not that bad today)

February 14, 2017 Posted by | walking, weight training | , | Leave a comment

Back topics

My back has gotten quite a bit better. Still, I cannot neglect it; it does stiffen up when I sit for too long.

Workouts:

Yesterday: I ran on the treadmill. 5 minutes each (incline 0.5): 5.2, 5.3, 5.4, 5.5. Then 2 x (6.7 for 2:30, 5.5 for 2:30), 2 x (6.8 for 2:30, 5.5 for 2:30), 4 x (6.9 at 2:30, 5.6 at 2:30); 1:01:04 for 6 miles, 1:03:20 for 6.21 miles (10K) The back was slightly stiff.

Evening: exercise class with Ms. Vickie (teacher) and Jennifer

Today: I slept in a bit (to 5:30) and went to work early; after 9-10 class I lifted and walked 17 laps (just over 2 miles) in 27:31 (13:13, 12:40 were my 8 lap splits)

Lifting: rotator cuff
pull ups: 5 sets of 10…easy today.
bench: very gingerly: 10 x 135, 5 x 185 (reasonably flat back), 6 x 170 (did not want to push my luck)
incline: 10 x 135 (very careful)
rows: 3 sets of 10 x 110 machine.
military presses: 6 x 85 barbell, 2 sets of 10 with the machine..very careful

Bodyweight: 192.6 afterward; the lightest I’ve been in a while.

February 10, 2017 Posted by | running, walking, weight training | , | Leave a comment

catching up on workouts…sore back, etc.

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.

inclinepresses

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.

cassiesquat

Then came the walk.

February 7, 2017 Posted by | injury, walking, weight training | , | Leave a comment

Super Bowl Sunday Silliness ….

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.

rotator cuff
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
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.

tgettheleadout

So, for some silliness: Tracy is coming over for our Super Bowl Party and I am looking forward to it.

carmensuperbowl

February 5, 2017 Posted by | injury, running, weight training | , , , | Leave a comment

aching back day 3

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. 🙂

February 4, 2017 Posted by | injury, walking | , | Leave a comment