Day 463: A Bit of Soreness

As could be expected after rucking 10+ miles, I slept like a rock overnight without waking up once. Sasha and Darren even let me sleep until 7:00a which was nice for a change. 

My shoulders, upper back, the knife-edge of my left foot and the back heel of my right foot were all sore but that was about it. I expected things to be much worse. 

We’ll have to see if delayed onset muscle soreness sets in tomorrow but I’m happy with how my body performed. 

I went to the gym for a chest and biceps workout knowing that I’d likely need to adjust due to how sore my shoulders were. Here is what my workout was: 


  • Dumbbell Bench Press: 1 x 8 reps (60 lbs), 1 x 8 reps (60 lbs), 1 x 8 reps (65 lbs), 1 x 215 lbs), 1 x 8 reps (65 lbs)
  • Dumbbell Incline Press: 1 x 8 reps (55 lb dumbbells), 1 x 8 reps (60 lb dumbbells), 1 x 4 reps (60 lb dumbbells)
  • Hammer Strength Flyes - 3 x 15 reps (130 lbs, 145 lbs, 160 lbs)


  • Barbell Bicep Curls: 1 x 12 reps (30 lbs), 1 x 8 reps (60 lbs), 1 x 6 reps (80 lbs)
  • Dumbbell Hammer Curls: 3 x 15 reps (25 lb dumbbells)

I switched to dumbbells for my bench press because I have felt my right side overpowering my left side during bench presses the past couple of weeks. Using dumbbells are a great way to equalize that. 

Due to how sore my shoulders were I skipped both cable crossovers and incline bicep curls however, I did increase the weights on almost every lift. 

Laura and I went out to lunch at a new (for us) restaurant in Los Gatos since we didn’t get to spend the day together yesterday. 

It was a very windy day outside so we didn’t spend too much time walking around. Plus, I was walking with a noticeable limp due to how my left foot was doing. 

I took some time tonight to roll out my back to help bust up some of the soreness. While always painful, it really helps. 

I registered for another Spartan Race - the AT&T Park stadium race that I ran this year. My goal for 2016 is to beat my time, even if just by one minute.  

Tonight our “shadow”, who followed us during our GORUCK Light, posted all of the photos that he took yesterday. Many of them show me in anguish, even though I had a lot of fun. 

While there are many that are my favorite, the one with tonight’s post made me chuckle since it shows us getting hit full-on by a wave. 

Since we're leaving on Thursday night, it will be a busy week at work with a lot going on but the week will end with us back in Connecticut for 10 days of being with our family.