First, Eran was right - my workouts were too light
I was in a funk - my shoulder issues leaving me unexcited about my workouts - but I'm back and starting today I'm keeping track of everything daily (have a new journal) and am going to be doing lighter weights, higher reps for the time being - at least until I get some closure on my shoulder. As far as my shoulder is concerned the doctors impression without an MRI is that I have a subtle instability to my shoulder abductor and a secondary impingement and perhaps even a rotator cuff tear. He is taking conservative measures, a 30 day course of Mobic and am seeing a PT for strengthening exercises. On Friday the 8th, he gave me an injection in the shoulder for diagnostic and therapeutic purposes...I had some discomfort the next day, but it seems to have helped since. Today's workout reflects lower weights, higher reps and focus on the upper body, specifically the shoulder exercises for strengthening. I hope to tone my arms and eventually build more strength by increasing weights over time.
WU - 10 minutes in the Treadmill 3.7 mph - no incline
Stiffed Legged Dead Lifts - 65 lbs. 3 x 15
Shoulder Press 8 lb DB's 3 x 15 Paired with
Lat Pulldowns - 50 lbs. 3 x 15
Incline Flyes 5 lb DB's 1 x 15, 2 x 20 paired with
Posterior Delts - 5 lb DB's 3 x 20 (Prescribed by PT)
Tri Cep Ext. 10 lb DB - 3 x 20
Concentration Curls 8 lb DB's - 3 x 20 x 2
2 Band Exercises - External Rotations 5 lb bands 2 x 20 for both- not sure what they are called - but standard I guess for this issue.
Bent over rows (SAR) 20 lb DB 2 x 20 x 2
Arm on Bench, pull DB (5 lb up, then punch toward ceiling - 2 x 20 x 2. I'm SURE the PT told me what these things are called, but I CRS!
Tomorrow Cardio - intervals - Wednesday the focus will be on lower, but will include compound exercises.
Starting at 169 lb. Food intake will be watched carefully - holidays are over!
Have a great day! Missed you guys!