I went to the Riverplex …note: 7-12 on Saturday.
I did a lot of rehab; 5 minutes on the bike to warm up (just over 1 mile)
Rehab, then 6 minutes on the elliptical …didn’t feel great so I quit
more rehab then:
40 minutes on the NuStep:
That was perfect for me.
Then 1 hour on the bike (19.08 miles); I was at 20 km (12.5) at 39:30; 25 km in 49:30; I used the “interval workout” and it was challenging.
So, I had a total of 1:51 of cardio; not super but not nothing either.
Well, rehab continues and I have a couple of new exercises to the mix. One is a hip hinge. And I wonder how tight hamstrings might have contributed to it. Good news: last night’s sleep was MUCH better, BUT I did rotator cuff exercises prior to going to bed.
Today: yoga, .6 miles (5 laps around the Riverplex track; got to tingles) and 45:43 for 14 fake miles on the stationary cycle…..
Note: the Riverplex is pretty empty and class attendance is way down.
I still have hope, but man, are my exercises time consuming.
Moderna shot 2 on Tuesday.
Wednesday: stretching
Thursday: started to feel better; slow 2 mile walk in the am (15:40 pace)
Friday: MUCH better; 2 mile walk (14:3x pace)
But, I still felt my glute and shoulder firing up (recently dinged.) and some body stiffness and pains; it was as if I had overdone workouts even though I had not lifted since Tuesday.
Today, I decided to see what I could do and to try out my new multi-grip bar.
rotator cuff/hip hikes: the usual.
Pull ups: 5, 5, 10, 6 more sets of 5 (2 chin up style, 1 wide grip)
push ups: 3 sets of 25 (not that bad)
Bench: tried out my new multi-grip bar; was disappointed in that it didn’t help the shoulder discomfort that much (but keep reading)
2 sets of 10 with the bar only (45) touching the chest)
Did some “pin press” reps; 2 sets of 10 with 95, close grips were a no-go with any weight at all, and 1 rep with 135 was painful..
rows: 3 sets of 10 x 134
shoulder press: usual 3 sets of 10 x 94; tried to get arms to parallel; mostly succeeded but didn’t really “feel good.”
curls: one set with the muti-grip bar (good), 2 sets of 54.
shoulder press: multi-grip: 10 x 45 felt GREAT, 10 x 65 didn’t feel that bad; got somewhat better ROM..I think that this is where it will work very well.
I didn’t injure the shoulder on the bench; it was on re-racking the shoulder press a few weeks ago.
First set; didn’t know what to expect.
Pulling motions don’t hurt.
Push ups feel ok
Close grip: no-go.
Shoulder presses: don’t feel great, but ok. Range of motion is limited.
The multi-grip bar works well here; I might stick with this for shoulder presses.
Finishing with curls. My muscles are “impressionistic.”
Life of an old goat 