Assessment of last year. Whew, another year of mediocre fitness. At least I was more consistent I think, but still struggled to make much progress. But the dog walks solidified into a daily routine, and got up to three miles towards the end, with close to 300 feet total elevation gain, so that's good. I think I will be able to continue with that, as I have no choice; whenever I become inconsistent I can feel it in my blood pressure and chest. Goals for this year. Become more consistent with the lifting, and get better about scheduling in a separate conditioning component, and/or start running up some of the hills on my walk. I would also like to get more limber and continue to gradually lose weight via time-restricted dieting. Goals for this cycle: I'm going to keep up with the three-mile daily dog walks for as long as my knees are okay with it. I'm going to try an Upper-/Lower-Body split late morning, before I go on my walks. Once the loads start to go up, I'll resume my Ramp-to-Target protocol, and try to do at least two target sets. If possible, I'll come back from the walk for some quick conditioning on the machines. I'll maybe try stretching before or after each workout, or maybe first thing in the morning with something like a Sun Salutation or less ritualized mobility work. ---------------Week 1: Cycle I--------------- Sunday, 22.01.02 Monday, 22.01.03 AFTERNOON Persistence 3 mi "Eight Hills" walk with dog. 292ft. Tuesday, 22.01.04 NOON Resistance: Upper OP: 3 x 3 @ 45 PD: 3 x 3 @ 150 BP: 3 x 3 @ 95 RW: 3 x 3 @ 95 Heart feels better today, but kept everything super light. AFTERNOON Persistence 3 mi "Eight Hills" walk with dog. 292ft. Wednesday, 22.01.05 AFTERNOON Persistence 1 mi walk with dog to store and back for taco supplies. It was very cold! Subzero windchill. Had a afternoon doctor's appointment for my chest tightness/pain. Turns out it's probably mild gastritis, not a heart issue, and easily treatable. More tests next week but that's a huge relief and I should be able to start pushing the weights again. Still, it was good to experience the fear of a serious health issue, should make make me more consistent and motivated. Thursday, 22.01.06 NOON Resistance: Lower SLDL: 2 x 3 @ 185 SQ: 2 x 3 @ 135 Got the green light from the doc yesterday. OK to start lifting again in earnest, but going to build up slowly. It's been a month or two, maybe more, since I did anything close to capacity. AFTERNOON Persistence 3 mi "Eight Hills" walk with dog. 292ft. -5F, WC -23F Very invigorating! My Whitin sockwear held up well with wool sock liners. https://www.amazon.com/gp/product/B095LVDKDF/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1 The Whitin socks are almost identical to the Skinners at half the price. And the quality and fit seems better. Friday, 22.01.07 Saturday, 22.01.08 AFTERNOON Persistence 1 mi walk with dog to store and back. ---------------Week 2: Cycle I--------------- Sunday, 22.01.09 Furniture moving. Monday, 22.01.10 Aorta ultrasound, because my dad had a 'AAA'--Abdominal Aorta Aneurysm--that nearly killed him in his early 80s. Everything looked good, except a little plaque buildup, common for my age I guess. Tuesday, 22.01.11 Stress Echo Test. Just six and half minutes, but I guess that's the workout for the day. They start at a comfortable pace and low incline, then increase it to a brisk walk after three minutes, with a greater incline. I hit the target heart rate during the second period, but then they gave me another 30 seconds bonus at the next level. I had to remove my mask at that point, as I started to feel a mild panic. Good to be reminded how out of shape I am. Then I had to quickly dismount for a second imaging. It was in the same hospital as the Cancer Center, directly above on the second floor, so it was a sad visit overall. Did get to use the one remaining parking voucher I had though. Wednesday, 22.01.12 More furniture moving Results from both tests show everything is normal. Thursday, 22.01.13 NOON Resistance: Upper OP: 3 x 3 @ 45 PD: 3 x 3 @ 120 BP: 3 x 3 @ 95 RW: 3 x 3 @ 95 Keep everything lite again. If I catch a rhythm, I'll start adding weight until I get up to the first training block's target loads. Would be nice to get there by the end of the cycle, but the main goal remains consistency. Friday, 22.01.14 Saturday, 22.01.15 NOON Persistence 2.9 mi walk with dog, dropping off son for sledding. 250ft. The late morning/noon time slot is looking pretty feasible. Very few chances for interruptions, although some will always be inevitable. So, ideally, I'll lift, then walk, then get in some kind of conditioning before lunch every day. We'll see . . . . ---------------Week 3: Cycle I--------------- Sunday, 22.01.16 NOON Persistence 3 mi "Eight Hills" walk with dog. 292ft. Monday, 22.01.17 Tuesday, 22.01.18 AFTERNOON Persistence 3 mi "Eight Hills" walk with dog. 292ft. Wednesday, 22.01.19 Thursday, 22.01.20 Friday, 22.01.21 Saturday, 22.01.22 AFTERNOON Persistence 2.2 mi Hills walk with dog. 205ft. Saw my new doc yesterday, a DO. Everything looks normal, so time to get back to it. ---------------Week 4: Cycle I--------------- Sunday, 22.01.23 NOON Resistance: Upper PD: 10 @ 100 OP: 3 x 3 @ 45 BP: 3 x 3 @ 95 Persistence 2.2 mi Hills walk with dog. 205ft. Monday, 22.01.24 Tuesday, 22.01.25 NOON Resistance: Lower SQ: 3 x 3 @ 135 SLDL: 3 x 3 @ 185 EARLY AFTERNOON Persistence 1.7 mi Hills walk with dog. 0F, -18F WC. Nice and bracing! I wore socks under my rubberized socks. Wednesday, 22.01.26 AFTERNOON Resistance: Upper PD: 3 X 3 @ 100/120/140 OP: 3 x 3 @ 45/65/75 BP: 3 x 3 @ 95/115/135 RW: 2 x 3 @ 135 Starting to build back up. Man, I don't when the last time was that I felt this weak before. Thursday, 22.01.27 Friday, 22.01.28 Saturday, 22.01.29 Nordic skiing, maybe 2-3 miles? ---------------Week 5: Cycle I--------------- Sunday, 22.01.30 Monday, 22.01.31 Tuesday, 22.02.01 Wednesday, 22.02.02 Thursday, 22.02.03 Friday, 22.02.04 Saturday, 22.02.05 ---------------Week 6: Cycle I--------------- Sunday, 22.02.06 Monday, 22.02.07 Tuesday, 22.02.08 Wednesday, 22.02.09 Thursday, 22.02.10 Friday, 22.02.11 1.9 mi Hills Walk with dog. 180ft. 17F -3WC, more on top of the hills. Borderline sock weather. My rib is getting a little better every day, might even try some lite lifting before the cycle is over. It'll be nice to get off the ibuprofen. I switched from four-hour to six-hour intervals for dosing. Saturday, 22.02.12 ---------------Week 7: Cycle I--------------- Sunday, 22.02.13 Monday, 22.02.14 AFTERNOON Resistance: Upper PD: 10 @ 100 OP: 3 @ 45 Pulldowns felt fine, but I could feel my rib a bit on the Overhead Press. Persistence 1.95 mi Four Hills walk with dog. 180 ft. 16F Tuesday, 22.02.15 Wednesday, 22.02.16 NOON Resistance: Lower SQ: 3 @ 45/95/135 Squat seemed fine, but I won't push it until the rib is completely pain-free. Persistence 2mi Five Hills walk with dog. 190ft. Thursday, 22.02.17 Friday, 22.02.18 LATE MORNING Resistance: Upper OP: 3 @ 45/65/75/85 PD: 3 @ 100/120/140 Persistence 3 mi "Eight Hills" walk with dog. 292ft. Still a little rib pain on the Overhead Press, none on the Pulldowns. Should be all healed up by the end of this cycle. I'm only taking ibuprofen once or twice a day now. Felt good to get a longer walk in. The late morning schedule makes a lot of sense, just got to stick to it. Luckily, I have to lift lite for a while so that will help ease into the schedule. Saturday, 22.02.19 ---------------Week 8: Cycle I--------------- Sunday, 22.02.20 Monday, 22.02.21 AFTERNOON Persistence 2.15 mi "Five Hills" walk with dog. 200ft. Tuesday, 22.02.22 NOON Persistence 2.15 mi "Five Hills" walk with dog. 200ft. And then shoveling . . . Wednesday, 22.02.23 LATE MORNING Resistance: Lower SQ: 3 x 3 @ 135 SLDL: 3 x 3 @ 135 Baby steps . . . NOON Persistence 2.05 mi "Five Hills" walk with dog. 186ft. Normal steps . . . Thursday, 22.02.24 Friday, 22.02.25 NOON Persistence 3.15 mi "Nine Hills" walk with dog. 303ft. Slight diversion to dump poop bag in street trash can. AFTERNOON Resistance: Upper OP: 3 @ 45/65/75/85 PD: 3 @ 100/120/140 Saturday, 22.02.26 2.05 mi "Five Hills" walk with dog. 186ft.