4/8/2013

Ran a 5k on the dreadmill, weighted vest.  Staved off the boredom by increasing the speed a bit with each kilometer.  My time is horrible.  But, I ran the whole way.  So I'm declaring victory.

4-7-13

Exploratory hike today with Tate and friend/neighbor, Tom. Tom showed us how to navigate around the west side of PA State Game Lands 207. Observed an old RR tunnel, and industrial and residential remnants. 1500 feet of elevation change over 8 miles. Part trail, part bushwhack. Tom is about 17 years younger than me and a pretty serious trail runner and mountain biker. I felt validated that I had no trouble maintaining pace. I napped this afternoon though. Doubt if he did.

4/5/2013

Fugly barbell, weighted vest, and the Field House.  Today was almost warm enough to take it outside.  If I'd had either sweatpants or a sweatshirt, I'd have done it.

Today, was more about pull and press, so a fair bit of overhead, rowing, or dead-lifting movements.  The reps increased all around, and the steadiness of pace quickened -- I'm not where I left off but I'm getting my work capacity back.  I put the fugly barbell away and then did a finisher of pushup-burpee jumping to a pull-up, 5,4,2,1.  I was fairly sore from Wednesday's squatting, I'd hoped to do yoga yesterday, but found that I had 4 t-shirts and no shorts or socks in the locker -- my gym bag was in the car that the ManCub took, so no yoga.  So, I've re-stocked the locker, and got a nice workout in today. We had some minor successes today at work so going into the weekend feels much better then last week.  I'm hoping to get a hike in one day this weekend.  Probably head up to the Highlands.  There is still a fair bit of snow but hopefully we can get around without a bunch of post-holing. 

4-4-04

Doing well with the shoulder rehabbing recently. I've found that rotating the joint into the painful impingement area, hurts a lot at first but repetition using an elastic band, eventually loosens it up and by the end of the routine, my mobility is temporarily better. I'm pretty sure that the pain range is lessening and my motion range is increasing. Until I attacked the pain area, I made no progress. In this case, there may be truth to the adage that "if it don't hurt it ain't doing you no good". Looking to confirm the progress over the next few weeks.

4/2/2013

SQUATS.

6x8, 135lb, 225lb, super set with inverted bosu ball air squats

2x8 overhead squats, empty o-bar and chains

What a long way to go to come back.

4/1/2013

Sometimes I look back and the thought "What a long way I've come" occurs to me.  Other-times I look back and I think, "I've got a long way to go." 

13lb vest
Ran a mile on the dreadmill

push up burpee jumping to a pull up, 5,4,3,2,1 super-set with o-bar good-mornings, 1, 2, 3, 4, 5

20lb dumbbell in each hand, climb the stairs, but the dumbbells down, walk down and up, grab the dumbbells and so forth, I think I did 4 cycles

and back to the desk.