Yesterday was a perfect example of being able to pivot. I planned on getting to the gym right when I got done with work at 3 p.m., but a meeting ran long and I wasn’t able to make it. So instead, I focused on getting dinner done. I made the pesto pasta that’s over in The Eatery because I have a LOT of basil growing in my garden right now.
Instead of trying to maximize a full workout at home, I used the time I had to just do something.
Yesterday’s Workout
- ✅ Bodyweight squats: 3×10
- ✅ Reverse lunges: 2×8 each leg
- ✅ Glute bridges: 3×10
- ✅ Wall sit: 2×30 seconds
- ✅ Dead bugs: 2×8 each side
- ✅ Bird dogs: 2×8 each side
- ✅ Plank: 2×20–30 seconds
Even this simple workout showed the gap that still exists in this 46-year-old body. I have joint hypermobility. This was both good and bad for sports. It helped me have a cannon from the outfield, but it also led to surgery at 16 because my shoulder couldn’t take the strain. The same thing goes for movements that require all those small stabilizer muscles. They’re incredibly weak right now.
The advantage of machines is they let me build the larger muscles without hurting myself. The downside is those stabilizer muscles aren’t getting the work they need, so something as simple as a reverse lunge can be incredibly difficult on my joints. I’ll keep focusing on machines at the gym for now, but I need to start adding some simple stability movements throughout my workday.
This is starting to seem like a lot to remember, but that’s why I’m documenting it here. And this reset isn’t just about working out. It’s also eating right, which is going well, working on my nervous system, moving more and getting better sleep.
Today’s Check-In
- Weight: 193.2 lb
- Goal: 175 lb
- To Goal: 18.2 lb
- Body Fat: 20.8%
- Muscle Mass: 145.6 lb
- Visceral Fat: 8
- Body Water: 57.2%
- BMR: 1,870 calories
Today’s Workout
- ⬜ Rower: 10–15 minutes
- ⬜ Dumbbell curls: 3×8
- ⬜ Dumbbell shoulder press: 3×8
- ⬜ Dead bugs: 2×8 each side
- ⬜ Bird dogs: 2×8 each side
- ⬜ Treadmill: Walk 2 minutes
- ⬜ Jog: 30 sec / walk 30 sec ×3
- ⬜ Sled push: 15 sec / walk 45 sec ×3
- ⬜ Sprint: 15 sec / walk 45 sec ×5
- ⬜ Cooldown: Walk 5 minutes
Yesterday didn’t go according to plan, but I still got something done. That’s the kind of pivot I need to get better at.
