Ok, I’m back. We got about 1600 miles on the Pacific Coast Trail before the fires, weather and altitude sickness sent us home.
I caught covid on the plane flight back (?!?) and then a bad cold. Finally made it back to the gym.
Current numbers:
Machines
Adductor 150/10
Abductor 150/12
Seated Leg Press 170/10
Reverse Roman Chair 50/10
Cable Machine
Seated Face Pull 100/10
Shoulder Fly 30/8 L // 30/8 R
Rotating Push (looks like a reverse punch) 50/12 L // 50/12/ R
Abdominal Rotation 60 L // 60 R
So, I’ve lost a bit, but then I did walk 20-25 miles every day, with a backpack, through some interesting terrain.
Looking back at my numbers before retirement, hiking the Appalachain Trail and all the moves:
Abduction 345 x 21 – same as last time (miscalculated the weights). Good feeling though. Also ran the stairs three times today at work.
Adduction 338 x 21 + .5 lbs (used a 3 lb hand weight instead of a 2.5 lb plate).
Lateral raise, 160 x 9 +2.5 lb
Dip belt instead of seated dip.
+25 lbs / 5 reps. Good form, going well and then bang, couldn’t do rep 6. This is going to go a little slower than I expected.
Seated row 300 x 8 +5 lb - 1 rep.
Delt fly 222.5 x 8 reps, +2.5 lb, -1 rep
Squats are moved to Saturday’s split, now that they are moving along. I’m hoping for bodyweight x 30 (well, my “bodyweight squats” are going to include two ten pound dumb bells too, doing that gives my arms a good pump).
Curl, 95 x 9 +2.5 lb
Abdominal slant body weight, 10 reps. Well, at least my form is good. I can feel them.
Back extension, 350 lb x 10 reps. Dang that felt good.
Dang, In 2008 I was a lot younger and a lot stronger.
Heck, earlier this year I was over 30 kneeling ab rollers and over 50 push-ups.
Will see how those do tomorrow. Not many places to use an ab roller when hiking.
Doing the 20+ mile days on the PCT (Pacific Coast Trail) gave me different leg muscles than doing the 12-15 mile days on the Appalachian Trail. The AT really increased my calf definition and the heads of my quads. The PCT made my thighs longer and leaner. A really different look.
My weight was about 184 a month before I started, I dropped some weight and then it got to about 160 on the trail. It is now back to 170, though I think I’m going to cut some weight. I like the new weight.
Anyway, so much for me and my return. Too bad the closest Shotokan is over an hour round trip from here. I’ll finish my shoulder rehab and then maybe try a mixed karate/ju jitsu club nearby.
Grandkids are great. I’m glad we decided to help out and be here.