Somewhat rougher

I had a dull shoulder ache later today; some glute/back stuff later also. Nothing serious; there are just some days where the old aches fire up a bit; also some ache where the front of the foot attaches to the leg: due to the stupid little walk yesterday?

Weights: two sets of 20 singles, 10 decent then 2 sets of 5 (wide, chin)

push ups: 30 sissy, 30 feet elevated, 30 sissy, 20 deficit

Usual PT mix of two for the rotator cuff, sit to stand (single leg) 3 sets), knee raises, banded walks.

Inside; stretch, then to the weights:

bench: 3 sets of 5 (167, 167, 172), rows: 3 sets of 10 with 60 (single arm)

curls: 3 sets of 10 with 50, shoulder: 3 sets of 10 x 98 (back?)

upstairs to finish with dead bugs, side leg lifts, clam shell, prone knee raises (with band) single leg bridges, spinal balance, stretch.

Later in the day: knot in the old place..

Still; pain was nothing like it was pre-appointment.