Every Muscle from My Neck Down to My Heels

When I finished working out last night, it seemed as if I could feel every muscle along the posterior chain from the base of my skull down to my heels. Thoroughly torched. So tired I couldn't bring myself to write this post last night.

I got started with my training very late in the evening. I left work late. Then I went and bought a barstool to use at my standup desk when I grow tired of standing. From there I went to Costco and got some groceries including the wild salmon I ended up cooking for dinner.

Once I got home, no one else had started dinner so I got busy and whipped it up. Broiled salmon, rice and mixed vegetables. Once the fish was in the oven I turned things over to my son and got on with my training starting at 2047 hours. BTW, I walked at lunch time 1.32 miles in 31 minutes. I therefore decided not to do a warm up walk last night but to instead do my FMS corrective exercises and then proceed with my normal warmup circuits.

FMS Corrective Exercises and Calisthenic Circuits 37 minutes.

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 17, 17, 17x35# Two Handed
• Kettlebell Swings 5x17x35# Two Handed
• Turkish Get Ups 6x1x25# (per side)

I stuck to the plan I laid out in my post about my first attempt at Tracy Reifkind's Workout 3. Following my plan I got a total of 284 swings in 20 minutes which was 14 more reps than my previous attempt even though I didn't work up to 20 reps in the third group of 5 sets.

By the time I finished the swings I was again soaking wet with sweat. But I didn't let that deter me from doing my Turkish Get Ups. I toyed with the idea of doing seven sets of Get Ups but I think I'll wait until next week to bump that number up. I was a little shaky in the side plank position a couple of times but managed to regain my position without hurting myself. 

If it's possible I was even more sweaty than at the end of the swings. I had just enough energy to put my equipment away (by this time it was 2215), take a shower, and eat dinner. I watched a little TV and iced my right shoulder. I turned off the TV and lights around midnight, read about two pages of a book and went to sleep. Also, I ended the day with nearly 13.4K steps!