Assessment of Last Cycle. Well, the walking got back on track. Started making the walks three miles instead of two, which seemed to help my blood pressure, but towards the end my right knee felt a little sore at times. Two miles a day is probably better for my knees, so I really need to get going on the conditioning stuff to keep up the improvements in heart health.
Goals for This Cycle. I will try to build on the greater consistency of last cycle by trying to consistently incorporate the ST and conditioning components. I think the order of one session will be: ST > Walk > Conditioning. I'll try to keep doing this early or mid morning.
Will post the calendar when I get back from my nine-day trip to the Dakotas.
---------------Week 1: Cycle V---------------
Sunday, 22.08.14
Monday, 22.08.15
Tuesday, 22.08.16
Wednesday, 22.08.17
Thursday, 22.08.18
Friday, 22.08.19
Saturday, 22.08.20
---------------Week 2: Cycle V---------------
Sunday, 22.08.21
Monday, 22.08.22
Got back from our trip, felt an allergic reaction while on my cousin's farm in N. Dakota Sunday morning. Took the in-home Covid test, results were inconclusive. Have a mild temp of 100F.
Tuesday, 22.08.23
Took a clinical test.
Wednesday, 22.08.24
Results: positive.
Thursday, 22.08.25
Body temp back to normal. Slept a lot since coming home. Pretty mild case I guess.
Friday, 22.08.26
Slept a lot during the day, no temp. My daughter has also tested positive, but her symptoms are even milder than mine, no temp at all.
Saturday, 22.08.27
Friday night experienced a lot of kidney pain, couldn't sleep until the wee hours. Must be from the antiviral Paxlovid my provider recommended. I began taking it Wednesday night, so I'm halfway through the five-day course. I will stop now. Otherwise, I feel pretty much recovered. Always good to get sick in order to appreciate how great it is to be healthy.
Anyway, I'll give myself another day then try to start up the exercise regimen.
---------------Week 3: Cycle V---------------
Sunday, 22.08.28
LATE MORNING/NOON
Resistance: Upper
PD: 3 x 5 @ 100
OP: 3 x 5 @ 45
BP: 3 x 5 @ 95
RW: 3/4/5 @ 135
I think I'll try five reps for the upper body stuff this cycle.
Persistence
2.15 mi Five Hills walk with dog. 200 ft. Humid.
Left knee hurt a little, after two weeks off.
Monday, 22.08.29
LATE MORNING/NOON
Resistance: Lower
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Shoulders were pretty stiff on the Squat.
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Knee felt fine during the walk, but then sore later on in the day.
Tuesday, 22.08.30
MORNING
Resistance: Upper
PD: 3 x 5 @ 100
OP: 3 x 5 @ 45
BP: 3 x 5 @ 95
RW: 3/4/5 @ 135
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Wednesday, 22.08.31
LATE MORNING/NOON
Resistance: Lower
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Starting to loosen up on the Squat. Should start adding weight to both lifts next session.
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Thursday, 22.09.01
Busy all day . . .
Friday, 22.09.02
LATE MORNING/NOON
Resistance: Upper
PD: 3 x 5 @ 120
OP: 3 x 5 @ 65
BP: 3 x 5 @ 115
RW: 3 x 5 @ 135
OK, starting to add weight. Here's a revised chart:
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Saturday, 22.09.03
Yardwork and decluttering outside stuff . . .
---------------Week 4: Cycle V---------------
Sunday, 22.09.04
NOON
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Monday, 22.09.05
LATE MORNING
Resistance: Lower
SQ: 3 x 3 @ 95
RDL: 3 x 3 @ 135
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.09.06
MORNING
Persistence
2 mi Five Hills walk with dog. 180 ft.
Shortened the Five Hills walk a bit, making it an even two miles. Knees continue to be a bit sore since I started walking again after our trip to the Dakotas.
Wednesday, 22.09.07
LATE MORNING/NOON
Resistance: Upper
PD: 3 x 5 @ 140
OP: 3 x 5 @ 75
Persistence
2 mi Five Hills walk with dog. 200 ft.
Good to have Abide back. Nice loads!
Thursday, 22.09.08
LATE MORNING
Resistance: Lower
SQ: 3 @ 95/115/135/145/155
RDL: 3 x 3 @ 185
Persistence
1.6 mi Three Hills walk with dog to post office and last two hills. 145 ft.
Friday, 22.09.09
LATE MORNING/NOON
Resistance: Upper
PD: 2 x 5 @ 140
OP: 2 x 5 @ 75
BP: 2 x 5 @ 95
RW: 2 x 5 @ 135
Persistence
2 mi Five Hills walk with dog. 200 ft.
Ran up the last dozen or so steps of the first and fourth hills. I felt kinda silly, but it felt kinda good.
Saturday, 22.09.10
---------------Week 5: Cycle V---------------
Sunday, 22.09.11
Monday, 22.09.12
NOON
Resistance: Lower
DL: 3 @ 135/185/205/225
SQ: 3 @ 95/135/155
Tuesday, 22.09.13
Wednesday, 22.09.14
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Took four days off to see if that helped my knee soreness. Seems like it did.
LATE MORNING
Resistance: Upper
PD: 3 x 3 @ 140
OP: 3 x 3 @ 75
BP: 3 x 3 @ 135
RW: 3 x 3 @ 135
I might go back to three reps. Although I think five reps for the upper body lifts is probably better, I just like brief sets. So back to three-rep across the chart. I also made the letters bigger for my aging eyes:
So my upper body lifts are at Ramp 2 in the first training block. Need to get the Squat up, then I can progress to Ramp 3. Would be nice to complete this block by the end of the cycle. I'm still feeling a little run down from the Covid it seems.
Thursday, 22.09.15
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
NOON
Resistance: Lower
SQ: 3 @ 95/135/155/175/185
RDL: 3 @ 135/185, DL: 3 @ 225
Will try to get three sets in at this loads, then begin to increase.
Intermittence
Concept II Rower: 5 x [30 sec @ L-Int; 30 sec @ M-Int] = 5 minutes
Friday, 22.09.16
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft.
Knees seem to be getting better. I swear, the squats help.
Saturday, 22.09.17
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
LATE MORNING
Resistance: Upper
PD: 3 x 3 @ 140
OP: 3 x 3 @ 75
RW: 3 x 3 @ 135
BP: 3 x 3 @ 135
Intermittence
Torque Tank M1 Sled: 10 x 25 feet = 250ft @ Resistance 1
Finally using the sled I bought last winter!
https://www.torquefitness.com/pages/tank-m1-push-sled
AFTERNOON
Persistence
Three hours of leisurely paddling down the St. Croix River with the kids. It's been a year since my wife passed away, and she loved Minnesota's lakes and waterways, so I thought a canoe trip would be a good memorial.
It's a nice service, for $50 they drop you off upstream near Taylor's Falls, on the Wisconsin side in Interstate State Park, then you paddle down to your car parked in Osceola, Wisconsin, getting off on the Minnesota side then shuttled back over the bridge. There was a bit of a head- or cross-wind in parts, but overall, it's a very easy trip, with the kids paddling only intermittently. With an earlier start, we could've stopped somewhere for a picnic.
---------------Week 6: Cycle V---------------
Sunday, 22.09.18
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
NOON
Resistance: Lower
SQ: 3 @ 95/135. 2/2 @ 185
RDL: 3 @ 135; DL: 3 @ 185
Felt a little pressure on my right patella on the Squats, and then on the Deadlifts something on the bottom of my right front rib cage. All the supporting tissues seems to be adjusting as the loads begin to increase.
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int; 30 sec @ M-Int] = 10 minutes
It feels like 20 minutes total should be my goal, then increase intensity. Controls say I went 1700 meters. That might be a good way to note increases in fitness, once I increase intensity--doing more overall meters in the same time frame.
Overall, my motivation seems to be getting better, and I may have lost five pounds already, since a few weeks ago.
Monday, 22.09.19
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.09.20
LATE MORNING
Resistance: Upper
PD: 3 x 3 @ 140
RW: 3 x 3 @ 135
OP: 3 x 3 @ 75
BP: 3 x 3 @ 135
Time between sets is starting to decrease.
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft. Humid again.
Wednesday, 22.09.21
MORNING
Persistence
2 mi Five Hills walk with dog. 200ft, 58F – feels more like autumn
LATE MORNING
Resistance: Lower Body
SQ: 3 @ 135/155/175
RDL: 3 @ 135/185
DL: 3 @ 185; 3/3 @ 225
Intermittence
Concept II Rower: 10 x [30s L-Int + 30s M-Int] = 10 min, 1850m
I guess I stick to 10 minutes and just try to increase the intensity, as measured by the total meters I would’ve gone if this were real rowing.
Thursday, 22.09.22
MORNING
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
LATE AFTERNOON
Resistance: Upper
PD: 3 @ 100/120/140
OP: 3 @ 45/65/75, 6 @ 75
Got in a quick session.
Friday, 22.09.23
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft
Saturday, 22.09.24
---------------Week 7: Cycle V---------------
Sunday, 22.09.25
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Monday, 22.09.26
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.09.27
Wednesday, 22.09.28
Thursday, 22.09.29
Friday, 22.09.30
Saturday, 22.10.01
Spent the week rearranging some of our living arrangements, which involved, for example, moving eight bookshelves and their books downstairs. So I skipped the walks to save on my knees. The left one is still sore, but getting better. It's strange; both knees had been fine for many years.
I didn't lift either, because the home gym area is like the empty square on one of the pictogram puzzles, where I put a bunch of stuff until there was a prepared space for it somewhere else once again.
---------------Week 8: Cycle V---------------
Sunday, 22.10.02
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Monday, 22.10.03
MORNING
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.10.04
MORNING
Persistence
1.6 mi Four Hills walk with dog. 160 ft.
Wednesday, 22.10.05
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft.
Thursday, 22.10.06
NOON
Persistence
2.3 mi Five Hills walk with dog. 222 ft.
Tried a variation of my walk, for a little variation.
Friday, 22.10.07
MID MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft. Kind of drizzly, 41F, so I wimped out and put on my rubberized socks.
Saturday, 22.10.08
That's a wrap.
Goals for This Cycle. I will try to build on the greater consistency of last cycle by trying to consistently incorporate the ST and conditioning components. I think the order of one session will be: ST > Walk > Conditioning. I'll try to keep doing this early or mid morning.
Will post the calendar when I get back from my nine-day trip to the Dakotas.
---------------Week 1: Cycle V---------------
Sunday, 22.08.14
Monday, 22.08.15
Tuesday, 22.08.16
Wednesday, 22.08.17
Thursday, 22.08.18
Friday, 22.08.19
Saturday, 22.08.20
---------------Week 2: Cycle V---------------
Sunday, 22.08.21
Monday, 22.08.22
Got back from our trip, felt an allergic reaction while on my cousin's farm in N. Dakota Sunday morning. Took the in-home Covid test, results were inconclusive. Have a mild temp of 100F.
Tuesday, 22.08.23
Took a clinical test.
Wednesday, 22.08.24
Results: positive.
Thursday, 22.08.25
Body temp back to normal. Slept a lot since coming home. Pretty mild case I guess.
Friday, 22.08.26
Slept a lot during the day, no temp. My daughter has also tested positive, but her symptoms are even milder than mine, no temp at all.
Saturday, 22.08.27
Friday night experienced a lot of kidney pain, couldn't sleep until the wee hours. Must be from the antiviral Paxlovid my provider recommended. I began taking it Wednesday night, so I'm halfway through the five-day course. I will stop now. Otherwise, I feel pretty much recovered. Always good to get sick in order to appreciate how great it is to be healthy.
Anyway, I'll give myself another day then try to start up the exercise regimen.
---------------Week 3: Cycle V---------------
Sunday, 22.08.28
LATE MORNING/NOON
Resistance: Upper
PD: 3 x 5 @ 100
OP: 3 x 5 @ 45
BP: 3 x 5 @ 95
RW: 3/4/5 @ 135
I think I'll try five reps for the upper body stuff this cycle.
Persistence
2.15 mi Five Hills walk with dog. 200 ft. Humid.
Left knee hurt a little, after two weeks off.
Monday, 22.08.29
LATE MORNING/NOON
Resistance: Lower
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Shoulders were pretty stiff on the Squat.
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Knee felt fine during the walk, but then sore later on in the day.
Tuesday, 22.08.30
MORNING
Resistance: Upper
PD: 3 x 5 @ 100
OP: 3 x 5 @ 45
BP: 3 x 5 @ 95
RW: 3/4/5 @ 135
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Wednesday, 22.08.31
LATE MORNING/NOON
Resistance: Lower
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Starting to loosen up on the Squat. Should start adding weight to both lifts next session.
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Thursday, 22.09.01
Busy all day . . .
Friday, 22.09.02
LATE MORNING/NOON
Resistance: Upper
PD: 3 x 5 @ 120
OP: 3 x 5 @ 65
BP: 3 x 5 @ 115
RW: 3 x 5 @ 135
OK, starting to add weight. Here's a revised chart:
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Saturday, 22.09.03
Yardwork and decluttering outside stuff . . .
---------------Week 4: Cycle V---------------
Sunday, 22.09.04
NOON
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Monday, 22.09.05
LATE MORNING
Resistance: Lower
SQ: 3 x 3 @ 95
RDL: 3 x 3 @ 135
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.09.06
MORNING
Persistence
2 mi Five Hills walk with dog. 180 ft.
Shortened the Five Hills walk a bit, making it an even two miles. Knees continue to be a bit sore since I started walking again after our trip to the Dakotas.
Wednesday, 22.09.07
LATE MORNING/NOON
Resistance: Upper
PD: 3 x 5 @ 140
OP: 3 x 5 @ 75
Persistence
2 mi Five Hills walk with dog. 200 ft.
Good to have Abide back. Nice loads!
Thursday, 22.09.08
LATE MORNING
Resistance: Lower
SQ: 3 @ 95/115/135/145/155
RDL: 3 x 3 @ 185
Persistence
1.6 mi Three Hills walk with dog to post office and last two hills. 145 ft.
Friday, 22.09.09
LATE MORNING/NOON
Resistance: Upper
PD: 2 x 5 @ 140
OP: 2 x 5 @ 75
BP: 2 x 5 @ 95
RW: 2 x 5 @ 135
Persistence
2 mi Five Hills walk with dog. 200 ft.
Ran up the last dozen or so steps of the first and fourth hills. I felt kinda silly, but it felt kinda good.
Saturday, 22.09.10
---------------Week 5: Cycle V---------------
Sunday, 22.09.11
Monday, 22.09.12
NOON
Resistance: Lower
DL: 3 @ 135/185/205/225
SQ: 3 @ 95/135/155
Tuesday, 22.09.13
Wednesday, 22.09.14
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Took four days off to see if that helped my knee soreness. Seems like it did.
LATE MORNING
Resistance: Upper
PD: 3 x 3 @ 140
OP: 3 x 3 @ 75
BP: 3 x 3 @ 135
RW: 3 x 3 @ 135
I might go back to three reps. Although I think five reps for the upper body lifts is probably better, I just like brief sets. So back to three-rep across the chart. I also made the letters bigger for my aging eyes:
So my upper body lifts are at Ramp 2 in the first training block. Need to get the Squat up, then I can progress to Ramp 3. Would be nice to complete this block by the end of the cycle. I'm still feeling a little run down from the Covid it seems.
Thursday, 22.09.15
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
NOON
Resistance: Lower
SQ: 3 @ 95/135/155/175/185
RDL: 3 @ 135/185, DL: 3 @ 225
Will try to get three sets in at this loads, then begin to increase.
Intermittence
Concept II Rower: 5 x [30 sec @ L-Int; 30 sec @ M-Int] = 5 minutes
Friday, 22.09.16
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft.
Knees seem to be getting better. I swear, the squats help.
Saturday, 22.09.17
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
LATE MORNING
Resistance: Upper
PD: 3 x 3 @ 140
OP: 3 x 3 @ 75
RW: 3 x 3 @ 135
BP: 3 x 3 @ 135
Intermittence
Torque Tank M1 Sled: 10 x 25 feet = 250ft @ Resistance 1
Finally using the sled I bought last winter!
https://www.torquefitness.com/pages/tank-m1-push-sled
AFTERNOON
Persistence
Three hours of leisurely paddling down the St. Croix River with the kids. It's been a year since my wife passed away, and she loved Minnesota's lakes and waterways, so I thought a canoe trip would be a good memorial.
It's a nice service, for $50 they drop you off upstream near Taylor's Falls, on the Wisconsin side in Interstate State Park, then you paddle down to your car parked in Osceola, Wisconsin, getting off on the Minnesota side then shuttled back over the bridge. There was a bit of a head- or cross-wind in parts, but overall, it's a very easy trip, with the kids paddling only intermittently. With an earlier start, we could've stopped somewhere for a picnic.
---------------Week 6: Cycle V---------------
Sunday, 22.09.18
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
NOON
Resistance: Lower
SQ: 3 @ 95/135. 2/2 @ 185
RDL: 3 @ 135; DL: 3 @ 185
Felt a little pressure on my right patella on the Squats, and then on the Deadlifts something on the bottom of my right front rib cage. All the supporting tissues seems to be adjusting as the loads begin to increase.
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int; 30 sec @ M-Int] = 10 minutes
It feels like 20 minutes total should be my goal, then increase intensity. Controls say I went 1700 meters. That might be a good way to note increases in fitness, once I increase intensity--doing more overall meters in the same time frame.
Overall, my motivation seems to be getting better, and I may have lost five pounds already, since a few weeks ago.
Monday, 22.09.19
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.09.20
LATE MORNING
Resistance: Upper
PD: 3 x 3 @ 140
RW: 3 x 3 @ 135
OP: 3 x 3 @ 75
BP: 3 x 3 @ 135
Time between sets is starting to decrease.
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft. Humid again.
Wednesday, 22.09.21
MORNING
Persistence
2 mi Five Hills walk with dog. 200ft, 58F – feels more like autumn
LATE MORNING
Resistance: Lower Body
SQ: 3 @ 135/155/175
RDL: 3 @ 135/185
DL: 3 @ 185; 3/3 @ 225
Intermittence
Concept II Rower: 10 x [30s L-Int + 30s M-Int] = 10 min, 1850m
I guess I stick to 10 minutes and just try to increase the intensity, as measured by the total meters I would’ve gone if this were real rowing.
Thursday, 22.09.22
MORNING
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
LATE AFTERNOON
Resistance: Upper
PD: 3 @ 100/120/140
OP: 3 @ 45/65/75, 6 @ 75
Got in a quick session.
Friday, 22.09.23
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft
Saturday, 22.09.24
---------------Week 7: Cycle V---------------
Sunday, 22.09.25
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Monday, 22.09.26
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.09.27
Wednesday, 22.09.28
Thursday, 22.09.29
Friday, 22.09.30
Saturday, 22.10.01
Spent the week rearranging some of our living arrangements, which involved, for example, moving eight bookshelves and their books downstairs. So I skipped the walks to save on my knees. The left one is still sore, but getting better. It's strange; both knees had been fine for many years.
I didn't lift either, because the home gym area is like the empty square on one of the pictogram puzzles, where I put a bunch of stuff until there was a prepared space for it somewhere else once again.
---------------Week 8: Cycle V---------------
Sunday, 22.10.02
MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft.
Monday, 22.10.03
MORNING
Persistence
2.15 mi Five Hills walk with dog. 200 ft.
Tuesday, 22.10.04
MORNING
Persistence
1.6 mi Four Hills walk with dog. 160 ft.
Wednesday, 22.10.05
NOON
Persistence
2 mi Five Hills walk with dog. 200 ft.
Thursday, 22.10.06
NOON
Persistence
2.3 mi Five Hills walk with dog. 222 ft.
Tried a variation of my walk, for a little variation.
Friday, 22.10.07
MID MORNING
Persistence
2 mi Five Hills walk with dog. 200 ft. Kind of drizzly, 41F, so I wimped out and put on my rubberized socks.
Saturday, 22.10.08
That's a wrap.
Last edited:
