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Since the orthopedist said it would be fine, I went back to the gym today. I used lower weights, fewer reps, or both on the upper-body stuff, and generally tried to be careful. Overall, it was a satisfying workout:
Cardio, 16 minutes (I didn't believe the heart rate monitor on this machine)
Calf machine, 75 pounds, 2 sets of 12; 70 pounds, 12
Leg press, 230 pounds, 2 sets of 12. I possibly should have stopped at 10 on the second set, because my right shoulder wasn't thrilled with the pressure on the last two reps. (It's a standing leg press, so some weight on the shoulders while I exercise.) These two machines are plate-loaded, and I was careful about carrying the plates, especially the 45-pound ones for the leg press, which I held in both hands.
Seated leg curl, 95 pounds, 12; 90 pounds, 12
Tricep pulldown, 40 pounds, 2 sets of 12. My triceps could have handled more, but I'm being careful on anything near the shoulders.
Adjustable row, 80 pounds, 2 sets of 15. I got up deliberately to avoid sliding into the third set, again for the shoulder's sake.
Crunches, 20, 11. Stopped when I did because there was a twinge in my right shoulder, and that's where this round of shoulder problems started.
Yoga tree, 4 sets of {2 on each leg}. I felt wobblier than usual, which may be because I didn't raise my arms as high as I usually do, the orthopedist only said to avoid raising any weights above shoulder level, but this seemed prudent.
Bicep curls, 30 pounds, 2 sets of 12
Hip abduction, 70 pounds, 12, 6; 60 pounds, 3
Hip adduction, 85 pounds, 3 sets of 15
Stretches.
Cardio, 16 minutes (I didn't believe the heart rate monitor on this machine)
Calf machine, 75 pounds, 2 sets of 12; 70 pounds, 12
Leg press, 230 pounds, 2 sets of 12. I possibly should have stopped at 10 on the second set, because my right shoulder wasn't thrilled with the pressure on the last two reps. (It's a standing leg press, so some weight on the shoulders while I exercise.) These two machines are plate-loaded, and I was careful about carrying the plates, especially the 45-pound ones for the leg press, which I held in both hands.
Seated leg curl, 95 pounds, 12; 90 pounds, 12
Tricep pulldown, 40 pounds, 2 sets of 12. My triceps could have handled more, but I'm being careful on anything near the shoulders.
Adjustable row, 80 pounds, 2 sets of 15. I got up deliberately to avoid sliding into the third set, again for the shoulder's sake.
Crunches, 20, 11. Stopped when I did because there was a twinge in my right shoulder, and that's where this round of shoulder problems started.
Yoga tree, 4 sets of {2 on each leg}. I felt wobblier than usual, which may be because I didn't raise my arms as high as I usually do, the orthopedist only said to avoid raising any weights above shoulder level, but this seemed prudent.
Bicep curls, 30 pounds, 2 sets of 12
Hip abduction, 70 pounds, 12, 6; 60 pounds, 3
Hip adduction, 85 pounds, 3 sets of 15
Stretches.