I was still pretty sore from the weekend (self-defense training Saturday/furniture moving Sunday) but still made it to the gym. I am still slowly adding reps where I can and I am not having much pain from adding back the lunges, squats and burpees.
I didn’t walk on Monday, for several reasons, but was back at it on Tuesday. I am holding steady at just under a mile for another week or so.
I walked again on Wednesday and made it to the gym as well. I was able to add a few reps on some exercises and added additional sets to both lunges and burpess. My hip seems to be taking it well.
I walked on both Thursday and Friday. Just under a mile each time. My hip was hurting towards the end on Friday.
I didn’t make it to the gym on Friday but did on Saturday morning. This was the hardest workout of the year. I switched up the assisted pull-ups and seated rows. For both I am going for five sets of the maximum reps I can do. If I pass five reps I decrease the assist/increase the weight. I dropped the assistance on the pull-ups from 70 to 60. On the seated row I increased the weight from 100 to 135. That increase left me shaky after the workout but my shoulder didn’t seem to be affected negatively. I also added a third set to both the burpees and lunges. My hip seems to be taking that just fine. I was also able to increase the number of reps on several other exercises.
I still have a long way to go before I am back to where I was before COVID and my injuries but this week was a big step in the right direction.
Stay alert, stay prepared and stay safe.
Goal: Complete a Murph Challenge in 2022