Thanks for all the pushes!! Better late than never, I just finished and I'm sweating bullets, so guess I gave it my all...well, not all, but I'll get to that later.
First I stretched, I'm in great need of flexibility and I believe I already said I would try to do them every time. The stretches were for my Obliques, Hams, Lower Back, hips, inner thighs and stretches called the modified frog (similar to a Spiderman), low lunge and goal posts. I then did 50 Windmills.
Circuits of the following with break between circuits.
Low hurdle steps overs, Front and side 2 x 10 x 2
Incline Flyes 2 x 20, 5 lb DB's
Curls 2 x 20 x 2, 5 lb DB's
Front Rows 2 x 20, 5 lb DB's
Shoulder Press 2 x 20, 5 lb DB's
Post Delts 2 x 20, 5 lb DB's
Single Arm Rows 2 x 10 x 2, 25 lb DB
Lat Pulldowns 2 x 10, 70 lbs
Calf Raises, 2 x 20 seconds, up and down - 10 lb DB
Leg Extensions 2 x 15, 40 lbs.
Squats 2 x 20, BW
Then jumped on the elliptical for 20 minutes.
My reference to maybe not giving it my all was because I can easily do higher weights in some of the exercises but I'm afraid to with my shoulder. So, if I increase the reps will that work too? I plan to try to increase the weights, at least to 8 lbs, then 10, but don't think I can or should for shoulder presses. Anyway, this damn rotator cuff really has set me back. Remember when I was pushing 50 lbs for SAR's and doing 150 lb Deads and squats? No more.....guess it really wasn't all rotator cuff either, it was form or lack thereof, lack of core strength...at least I recognized it and changed my game plan. HOWEVER, I still haven't included core work that is so necessary! I'm going to try to see the trainer tomorrow and maybe set up some appointments, maybe he can straighten me out
Food was good today - I didn't count the actual calories but here is what I ate.
Weetabix with blueberries and almond milk
Salad with tomatoes, 1/4 avocado, cukes, LFCC, and a Annie's Shitake Sesame dressing (my new fave, but you can't overdo it!)
1/4 Cantelope, another banana with 2 tbsp of the PB2 Chocolate (dipped banana, yum and only 45 calories for the PB2)
Salmon Burger with 100 calories Slim Bun, lettuce, tomatoe and teas of mayo
Almond crunch Weight Watchers Bar - fairly small, only 1 point
I'm about to drink a protein shake and possibly some Greek Yogurt, with strawberries, blueberries and sunflower seeds, a couple of walnuts........I may have to calculate the above before I eat anymore.
Have a great day, whatever is left of it, wherever you are! Thanks for the push!