It just feels weird…nothing to train for, and no “this year’s max” to achieve. Right now, I am dealing with a slightly sore right rotator cuff; this is different than the injury I got PT for lately; this is more the old “too much swimming” injury paying me a visit. It isn’t bad, but I want to get right on it at the first niggle.
These are very good:
I also brought back another rotator cuff exercise with dumbbells.
LONG (maybe 2:20?) leisurely workout with a massive amount of PT.
The PT: (2-4 sets each)
Single leg bridge with piriformis stretch
Spinal balance (aka Bird Dog)
clamshell with banded abduction
rotator cuff series with cord.
All of these, with
pull ups (12 sets of 5, slowly, 2 wide, 2 chin, rest neutral)
push ups: 30 incline, 30 decline, 20 regular, 20 regular
Swiss bar bench: 3 sets of 10 x 134
curls: 3 sets of 10 x 50
single arm rows (slow) 3 set of 10 x 40
trap bar dead (low handle) 10 x 134, 10 x 184 (squat like motion)
That’s it: not a lot, really,
Life of an old goat 