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With my boss's okay, I left work a bit early (5:00 is early on my current schedule, since I arrive at 10) and went to the gym. I had to buy another lock, since I'd forgotten to pack mine when I was grabbing exercise clothes and a water bottle (more precisely, I'd thought it was already in my daypack). That done, I had a fairly thorough workout.
The shoulder is still not at 100%, but it seems to be getting better, from stretching and ice and maybe rest (I didn't spend much time on the computer while I was in Montreal, and![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-userinfo.gif)
rysmiel was very helpful about carrying things so that I wouldn't): this leaves me optimistic about how the physical therapy, which now starts Monday, will go. (I have a form okaying 8 visits, that being what my GP requested--I suspect it should be 12, and I should probably call the orthopedist in my copious free time.)
Cardio, 20 minutes, top heart rate 144
Calf machine, 75 pounds, 12, 11, 10
Leg press, 250 pounds, 12; 240 pounds, 6. The leg could probably have done a second full set at 250; I reduced the weight slightly, and then stopped at 6, for the sake of my right shoulder. I wonder whether there's a leg press machine that doesn't put weight on my shoulder.
Leg curl, 90 pounds, 2 sets of 12
Tricep pulldown, 40 pounds, 2 sets of 15
Crunches, 3 sets of 20
Back arches, 2 sets of 17
Yoga tree, 4 sets of {2 on each leg}
Bicep curl, 30 pounds, 2 sets of 15; a handful of no-weight curls beforehand as warmup.
Simple lateral raise, 5 pounds in my left hand, no weight in the right, 2 sets of 15
Hip adduction, 85 pounds, 3 sets of 15
Hip abduction, 75 pounds, 15, 13
Stretches
The shoulder is still not at 100%, but it seems to be getting better, from stretching and ice and maybe rest (I didn't spend much time on the computer while I was in Montreal, and
rysmiel was very helpful about carrying things so that I wouldn't): this leaves me optimistic about how the physical therapy, which now starts Monday, will go. (I have a form okaying 8 visits, that being what my GP requested--I suspect it should be 12, and I should probably call the orthopedist in my copious free time.)Cardio, 20 minutes, top heart rate 144
Calf machine, 75 pounds, 12, 11, 10
Leg press, 250 pounds, 12; 240 pounds, 6. The leg could probably have done a second full set at 250; I reduced the weight slightly, and then stopped at 6, for the sake of my right shoulder. I wonder whether there's a leg press machine that doesn't put weight on my shoulder.
Leg curl, 90 pounds, 2 sets of 12
Tricep pulldown, 40 pounds, 2 sets of 15
Crunches, 3 sets of 20
Back arches, 2 sets of 17
Yoga tree, 4 sets of {2 on each leg}
Bicep curl, 30 pounds, 2 sets of 15; a handful of no-weight curls beforehand as warmup.
Simple lateral raise, 5 pounds in my left hand, no weight in the right, 2 sets of 15
Hip adduction, 85 pounds, 3 sets of 15
Hip abduction, 75 pounds, 15, 13
Stretches