either the vitamin D really did the trick, or this is the sort of cold which is really bad in the morning and seems to get better throughout the day. so i found Mark's progression workouts for the 5 essential movements. here's what i should be doing:
pushups, level 3- 25/50 incline pushups
pull-up, level 1- 20 chair assisted pullups, 2 legs
squat, level 1 50 wall squat
overhead press, level 1 20/25 elevated jack knife press
plank, level 2 90 sec forearm-knee plank, 45 sec forearm-knee side plank
i can't do the pullups as i don't have a pullup bar. but, maybe this christmas. the elevated jack knife presses will be great for strengthening between my shoulder blades. with the exception of the level 1 pullups (which i haven't tried, of course), i have reached all of these numbers. however, i like the sense of accomplishment that comes from doing something well and easily. so i will stay at these levels until i reach that point.