Sept 12th- Sept 18th

 “Opportunity is missed by most people because it is dressed in overalls and looks like work.” - Thomas A. Edison

Monday:  

7:30am:  Walk 2.2miles in 36mins.  Morning walk around the hood.  Back is tighter today than it has been all weekend.  Little concerned.  Do have an appointment with a Spine Doctor this afternoon.

- Spine Doctor update-  No surgery as long as it keeps getting better but will most likely end up getting L5 fused to L4 when I am older, like 65-70 years old.  But if it is still bothering me in 3-4 months then fusion of the disc could be back on the table.  Can move forward with doing activies what I want but if it hurts then stop, basically listen to my body which is what I have been doing.  Still can't run but hopefully that will come soon.  Did put the cane away for good but will keep it just in case things go sideways again.

Tuesday:  

9 AM:  Walk 4.1 miles in 1:04.  Walk from my house to Paula's house to give her a few books that I am done with to read.  Back is tight today...  Okay when walking but gets tight sitting.

3 PM:  22mins and 6.4miles on the Airdyne while watching Edge of the Unknown.

3:30 PM: 36mins Lifting in the garage after the Airdyne followed by 15mins in the sauna

Warmup:  Airbike before this and 20 pushups

Dumbbell Bench Press : 
Sets
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs

Dumbbell Incline Press 
Sets
10 Dumbbell Incline Press | 25 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs

Dumbbell Fly 
Sets
12 Dumbbell Flies | 20 lbs
12 Dumbbell Flies | 20 lbs
12 Dumbbell Flies | 20 lbs

Barbell Curl 
Sets
10 Barbell Curls | 47 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs

Alternating Dumbbell Hammer Curl : 
Sets
10 Alternating Dumbbell Hammer Curls | 20 lbs
10 Alternating Dumbbell Hammer Curls | 20 lbs
10 Alternating Dumbbell Hammer Curls | 20 lbs

Wednesday:  

 

7 AM:  Walk 3.2 miles in 50mins.  Easy morning walk around the hood.  Feeling great this morning.  PT right afterwards, thought I would get the walking done before the needling at PT.

3 PM: Airdyne 6.5 miles in 22mins.  Airdyne while watching the last episode of Jimmy Chin's show... being hunted by a polar bear, fuck that!

3:30 PM:  35mins lifting in the garage.  Back and Triceps.. kept it light, testing the back.

Warmup:  Airbike before hand.

Strict Pull-Ups

5x5

Double DB Incline Row

4 sets: 10 reps 

Single Arm Lat Pulldown

4 sets: 10 reps (each side)

Barbell Skull Crushers

4 sets: 10 reps 

Seated Tricep DB French Press

4 sets: 12 reps

4 PM: 1 mile walk after lifting....... not timed.  Wanted to go longer but started raining so bailed.

---- Starting PT exercises today.  Giddy up!

Thursday:

6 AM:  Walk 5 miles in 1:17...  Easy loop of the hood...  Was going to ride and do more this afternoon but the back was super sore, got busy with work and honestly a little depressed thinking my running days are over.  That is what keeps going through my head, getting fat and un-active again due to injury.  

Got a postcard from JT telling me to get better.  Really bummed I am not in the Springs this weekend doing the Pikes Peak Double due to my back.  Hit up Whistling Hare for Old Fashions and a football game in the evening with Paula to take my mind off of it.

Friday:  

9 AM:  4.2 mile walk in 1:06.  Easy lap around the hood... felt good.  Out late last night at a high school football game so walk was later than normal this morning.  Tired.... Going to try a real trail this weekend to see how the back does with real hills.

1 PM:  10.2miles biking.  Easy ride around the hood on the gravel bike on a combo of roads and crushed gravel trails.  First ride outside since the injury!  Mostly felt good, if I had to push the peddles hard for any reason, like a harder gear up a hill, I could feel my back for sure.  Mostly on the left side more than the right.  Still great to be outside riding!

2 PM: 30mins lifting in the garage.  

Crossover Symmetry hips

Light back squats 
5x5

Light Deadlifts
5x5

200m front rack sandbag walk

3 Rounds 
15sec calf raises 
15sec hold up
15sec calf raises 
15sec hold up
30sec recovery 

Saturday: 

7am:  45mins on the Airdyne bike.  Airdyne (Echo bike) at the gym this morning with others.  Just peddling while others are on Pikes... hate it.

8am: Lifting at the gym after the airdyne.

Shoulder Press

5x10

Seated Arnold Press

4x10

Standing DB Lateral Raise

4x10

PT exercises-  3 rounds

9am:  3.9mile walk in 1:01.  Walk from the house after getting home from the gym.  Super chill... tired after doing all of this back to back and was a lazy piece of shit the rest of the day.

Sunday:

8am:  3.2 miles w/ 1300ft of vert in 1:30.  Easy loop of Mount Santias with Paula and her friends. First time on trails since I got hurt.  Up the ridge and down the valley.  Had to use hiking poles and needed them towards the end.  Could really feel the left side.

Good work to all my friends that did Pikes this weekend!  This is the best I could do this weekend, summit of Sanitas. 

Total Weekly Numbers

I can live with this week.....  Hopefully it was not to much to quickly.  Guess we will find out here shortly.