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)
My back has gotten quite a bit better. Still, I cannot neglect it; it does stiffen up when I sit for too long.
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.
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.
1. My wife is away on a tour (Turkey). But I made the same amount of coffee this morning and drank part of what would have been her portion. I am wired…..
2. I had some heel pain in my right foot; I figured that it was probably a heel bruise (going up on my toes seemed to relieve the pain). The pain was mild.
So, doing some miles on the treadmill (at elevation) and sorbothane heel pads have really helped; no Naproxen since Monday.
3. But taking the Naproxen masked my usual lower back pain. Typically, when I sit too long the back starts to ache (mildly) and so I get the cue to stretch and do McKenzie exercises. But the Naproxen masked the pain; hence I got as stiff as a board from driving and sitting while grading papers.
I’ve got the blahs….to be honest I am thrilled to be employed and reasonably healthy (for my age). But I think that I am in a rut; for example: there is really only so many ways one can teach calculus. So, tonight, I might treat myself to another Fourier Transform lecture and perhaps try to write some MATLAB code; the challenge will be to get the nit-picky details right. The logic is pretty easy.
Workout: 2200 swim; the pool was a zoo (again). You’d never guess that we have low enrollment. Still, 500, 500 in about 9:30, 4 x (100 kick/swim with fins, 100 free), 2 x 100 (alt fist/free) on 2:05 (about 1:50), 100 pull, 4 x 25 fly.
Health: my back is stiff; too much driving and too much sitting and grading. I need to do the McKenzie sets several times a day. Note: the foot feels great and I haven’t had Naproxen since Monday morning; I am grateful for that.
From Vox, we have this article:
There are many common medical practices that have surprisingly little evidence to back them up. It turns out, taking acetaminophen (brand name Tylenol) for low back pain is one of them.
A first-of-its-kind, large-scale study published today in The Lancet looked at whether acetaminophen performs better than placebo to help patients with low back pain. The results were not reassuring. While low back pain is the leading cause of disability worldwide, and many people rely on first-line painkillers like Tylenol, it turns out they can be useless.
As the lead study author, Dr. Christopher Williams, summed up: “Our results—based on over 1,600 patients—provide clear evidence that acetaminophen is ineffective for low back pain.”
The idea: perhaps we attempt to rest TOO MUCH when it comes to back pain.
I found that doing appropriate PT and trying to move (even if it is a short walk, swim or, yes, even a jog) seems to help my back. Of course, one should be reasonable; once I tried doing a yoga class and while SOME of the poses helped, others made it feel worse.
So, I took my car in for service and walked just over 5K (easily) along a sidewalk and bike path.
Then on the way back, I stopped and did the outer loop at Forest Park Nature Center: 58:43. This wasn’t my fastest, but it was hard enough to make me sweat just a tiny bit. I was 38:xx at Bee Tree and 48:xx at the start of Wilderness; 20:47 at the start of the first big hill on Wakerobin and 13:35 at the intersection of Deer Run and Wakerobin.
Of course, 10 years ago, this was my easy pace…but never mind that.
I am at that age where 10 years makes a difference.
But my back felt fine.
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