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I went to the gym this morning, on the theory that a 12:30 doctor's appointment left room for that before, and maybe not after given what 12:30 was likely to mean. It's a good thing I put some nuts in my bag, and ate them before signing in at the doctor's office, since 12:30 turned out to mean about 1:45.
She thinks the annoying thing with my elbow is acute inflammation rather than chronic, and wants me to take a prescription NSAID for a week, and avoid any upper body work at the gym for the same amount of time. She also took blood for some tests, to rule out other possibilities. (And she wants me to have some other routine stuff done.) She did give me the prescription for physical therapy I wanted, on the theory that the PT would teach me good habits of movement for that arm.
Under the circumstances, I'm glad I got in a proper (by my definition) workout this morning, though I think there's enough lower-body and core stuff to satisfy me for a trip or two to the gym in the next week.
Cardio, 11 minutes, top heart rate 122
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Ab work: lying on 55 cm ball, 10; lying on floor with feet and calves on that ball, 2 sets of 15 (this doesn't work the abs as much as my usual style, but also doesn't lead to me tensing the skin on my scalp and the back of my neck)
Squats leaning on ball, 2 sets of 15
Calf raises leaning on ball, 2 sets of 15
Some balance stuff lying on the foam roller
Lunges, 4 sets of 10 (2 with each foot forward). Dr. Kump warned me to be careful about aligning the knee to avoid stressing the meniscus. OK, I wasn't about to start those here at home anyhow (I have neither rail for support and visual guidance nor a suitable mirror for the latter, here).
Biceps curls standing on bosu, 10 pound each hand, 2 sets of 15
Stuff with (my usual) nautilus machine, standing on balance platform:
Lat pulldown, 60 pounds, 2 sets of 12; 50 pounds, 1 foot, 12 each
Hug a tree, 23 pounds, 3 sets of 12
Back, 30 pounds, 2 sets of 12; one foot, 23 pounds, 8 each
Triceps, 30 pounds, 12; 23 pounds, 12
That's 11 things, plus cardio, of which I can reasonably do five plus the cardio; the psoas thing I do sometimes is also core rather than upper body, but I'm not sure about the all-fours opposite arm/leg balance thing. And there's that back exercise lying on my front and raising legs and shoulders.
She thinks the annoying thing with my elbow is acute inflammation rather than chronic, and wants me to take a prescription NSAID for a week, and avoid any upper body work at the gym for the same amount of time. She also took blood for some tests, to rule out other possibilities. (And she wants me to have some other routine stuff done.) She did give me the prescription for physical therapy I wanted, on the theory that the PT would teach me good habits of movement for that arm.
Under the circumstances, I'm glad I got in a proper (by my definition) workout this morning, though I think there's enough lower-body and core stuff to satisfy me for a trip or two to the gym in the next week.
Cardio, 11 minutes, top heart rate 122
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Ab work: lying on 55 cm ball, 10; lying on floor with feet and calves on that ball, 2 sets of 15 (this doesn't work the abs as much as my usual style, but also doesn't lead to me tensing the skin on my scalp and the back of my neck)
Squats leaning on ball, 2 sets of 15
Calf raises leaning on ball, 2 sets of 15
Some balance stuff lying on the foam roller
Lunges, 4 sets of 10 (2 with each foot forward). Dr. Kump warned me to be careful about aligning the knee to avoid stressing the meniscus. OK, I wasn't about to start those here at home anyhow (I have neither rail for support and visual guidance nor a suitable mirror for the latter, here).
Biceps curls standing on bosu, 10 pound each hand, 2 sets of 15
Stuff with (my usual) nautilus machine, standing on balance platform:
Lat pulldown, 60 pounds, 2 sets of 12; 50 pounds, 1 foot, 12 each
Hug a tree, 23 pounds, 3 sets of 12
Back, 30 pounds, 2 sets of 12; one foot, 23 pounds, 8 each
Triceps, 30 pounds, 12; 23 pounds, 12
That's 11 things, plus cardio, of which I can reasonably do five plus the cardio; the psoas thing I do sometimes is also core rather than upper body, but I'm not sure about the all-fours opposite arm/leg balance thing. And there's that back exercise lying on my front and raising legs and shoulders.