July 31, 2025: walk-run

 walk-run as 2:30 walk, 5:30 run for the first time.  NB: Max HR is wrong.

After this and a few hours rest

Rings: StC + KE x 4 + FL Tuck x 10 seconds

July 30, 2025: walk, strength

 walk about 30 minutes

While walking, did exactly 1 dip on the bars at Vets Field, deep, paused, but felt foreign so a single rep it shall be for today.

Later, at home:

KB MP: 16 kg x 5 singles, progress is being made.  I know this, but just to write it down, setup is key to pain-free execution on my right side.

WM: bw only, ugh, need to do these more often.  Worth noting that it does cause pain in something in my right shoulder, even with no weight.  Maybe I should move to low windmills ...

Stretch - cossask + next step, didn't do last two steps.  Again, should do these more often.

July 29, 2025: walk-run

 2:30 walk, 5:00 run for the 2nd time.  Max HR of 174 a bit weird, but not all that far from previous max of 169.  Changed max HR in Polar app.  Weather was crappy - mid-70's even at 6 am when I started, humid, no breeze.  Total is 20 min walk and 35 min run.

July 28, 2025: walk, Rings, KB MP, WHEEL

 AM: walk about 2.5 miles

PM:

Rings: StC, KE x 2, tuck FL x 15 seconds

KB MP: 16 kg x 4 singles (did 2 close together, a bit of rest, then 2 more.  Last rep was best one!)

WHEEL: 2nd step x 3, 3, 3, 2 - inconsistent with depth but overall, improving

July 27, 2025: walk-run, SW

2:30 walk, 5:00 run for the first time, run at 6 am

 

PM:

SW: 32 kg x 10, lf, OTM for 4 sets

July 26, 2025: walk, rings, KBMP, WHEEL

 short walk

Rings: StC + KE x 1 + tuck FL x 10 sec

break

KB MP: rf, 3 singles - progress

WHEEL: 2nd step x 3, 3

July 25, 2025: walk-run

 7 run segments for the first time in a couple of weeks.

July 24, 2025: walk, rings,

 walk 3.5 mile

break

Rings: StC + KE x 2 + tuck lever for a few seconds

July 23, 2025: walk-run, DL

 AM: walk 2:45 + run 5:00 for the second time.  Much nicer weather today, low 60's

PM: DL

sumo, DL bar my wife uses, singles @ 155 lb, 205, 255, 275

switch to conventional, switch to PL bar, switch to kg

125 x 1 double over

135 x 1 mixed grip, least favored (r/u)

145 x 1 mixed grip, favored

July 22, 2025: walk, SW

 Early walk about 1:15

yard work

2 pm: SW 32 kg x lf x 7's OTM for 8 sets, NL=56

July 21, 2025: walk-run, lift

 First time walk 2:45 + run 5:00

Later, 

Rings: StC + KE x 5 + short tuck lever

KB MP: 16 kg x 1, 1

WHEEL:  2nd step x 2, 2 - progress

July 20, 2025: walk

 early AM walk about 3 miles

July 19, 2025: walk-run, DL

 Catching up:

walk-run July 13

walk-run July 15

walk-run July 17

Yesterday, July 18:

KB MP: 16 kg x rf x 1, repeat later

WHEEL: 3rd step x 1, 2nd step x 1, 1, 1, 2 - best to stay with singles

Also walk, also move furniture

Today, July 19:

walk-run

Later, since I haven't deadlifted in forever, used my wife's bar which was loaded to 155 lb and did 5 reps sumo, then added 50 lbs and did 5 more reps sumo, then was out of time.

July 12, 2025: Variety

 

Friday, July 11 - walk-run, PM StC

Today, Saturday, July 12

walk 50 minutes early

KB MP: 16 kg x 1, 2, 3 rf

SW: 32 kg x 5, 4, 6 lf on the 2:00

July 8, 2025: walk, KB MP

 walk at 7:45 am, too hot, but managed 1:15

long break

KB MP: 16 kg x 2, 3, 4, 2, 3 - NL = 14

and enough for today, want to get in a good run tomorrow early.

July 7, 2025: walk-run

 The usual walk+run, 3:00 walk and 4:00 run.  HR looking good.  Weather was miserable, got my earlier start at 6:30 am but still miserable. Peak avg was 145.4

July 6, 2025: StC, KB MP

AM: walk one hour and 20 minutes this morning -the Right of Way to the train tracks in Glen Rock.  Felt good to be out for longer than the 50-60 minutes I've been doing for my walk+runs, and that was the idea.

PM:

Rings: StC + KE x 7

KB MP: 16 kg x 4, 2, 4 - improving every day, total 10 today after 6 yesterday.

July 5, 2025: walk-run, KB MP, WHEEL

 walk-run as walk 3:00, run 4:00.  Two days ago, I managed 4 run segments - still tired and burned out from Monday's hike in PA.  Today, 5-1/2 run segments

PM: 

KB MP: 16 kg x 3, 3 rf - excellent result.  Continuing to find my good MP form that doesn't bother my back or my shoulder.

WHEEL: 4th step x 1, 3rd step x 5 (recent PR) - and enough for today

July 4, 2025: KB MP

 AM walk

PM:

Rings: StC + KE x 4

KB MP: 10 kg x 5, 12 kg x 4, 14 kg x 3, 16 kg x 2 - form not good, repeat: 16 kg x 2

NB: 16 kg is a good place for me to work, need to have perfect form and build up to 5 reps or more

NB: Not using grip to help, pressing with "spear hand"

July 3, 2025: walk-run, kb mp, wheel

 Monday, June 30 - hike, will report on detail later

Tuesday, July 1 - recovery

Wednesday, July 2 - some 8 kg kb mp

Thursday, today, July 3:

Aborted run, still cooked from Monday hike, 4 run segments

break

KB MP: rf, 8 kg x 5, 10 kg x 4, 12 kg x 3

break

KB MP: rf, 14 kg x 2

WHEEL:

4th step x 5

3rd step x 4 - better than last time

2nd step x 3 - needs work but was able to complete