164.0 (from 164, 12/28/16, >163.8>164.6>162.6>162.8>162.6>162.8>162.6)
2.05 miles, 19.28 minutes per mile (12/29/2016) >19.44>19.11>19.28
Big weight bounce up ^^ thanks to overeating starches: sushi, grilled cheese, tomato soup, sushi again, pizza, polish sandwich over the previous 3 days. I was off the rails but feel recovered today.
OK, doing these in order:
Torso Track 20>30>30>35>37
Squats 10>10>10>12>14
mild sciatica in right buttock
Alternating Lunges,per side, 5>6>6>8
stress on top of kneecap
Bridges 15>30>32>34>35
Mr. Sandman 15>30>35>28(miscounted)>38
Elbow Squats 30>30>35>35>40
Weighted arm exercises, 3 lbs:
Back Drops (elbows up) 13>13>14>18>20
Barbells 7>7>8>8>14
Bent arm lifts, seated, elbows on knees 18>18>18>22>30
Pushouts 8>12>12>12>16
Chicken Wings 10>16>20>24>24
Rowing, per side 10>10>12>12>16
Leg Lifts, side-lying 5>6>10>15
Hand Squeezes (hold last one for 10) 10>14>14>16>21 (held for 15)
*new* Seated Side Lifts (grocery bags) 16
*new* Arm Circles, large, per side, 8 palms/8 palms down
awkward, not a perfect circle on left side
*new* arm circles, small, per side, 16 palms down/16 palms up
Did Child's Pose between most exercises/types of exercises
Finished with a PT exercise for my back, which actually benefitted my shoulders the most - made them more flexible, greater range of motion. I forget the name of it but:
*Lying on back, legs straight, lift one knee to as far to your shoulder as possible, and slowly drop across body to side (twisting torso), as far as you can without lifting shoulders off the floor. Allow muscles to relax 30-45 seconds - you should see your knee fall lower. Repeat on other side.
I could feel the 3-lb weights seeming fairly light already on some exercises. Better bring out the big guns.
(I don't have 4's, just 5 lb-ers.)