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rysmiel has me thinking about which of the PT shoulder exercises I want to include in my workout long-term. It's an issue because while I like exercising, I have a finite amount of time and energy to devote to it, and I've been letting some of my other exercises slide while doing the shoulder rehab.
There's one exercise that gets to stay because I find that I'm enjoying it (shrugs), and another that I will probably stick with, even though I dislike it, because it's a replacement for a couple of things that the physical therapist said I shouldn't do anymore (the serratus pushups). That leaves three—the internal and external rotations, and the lateral raises. Rowing doesn't count here, because I've been doing that in one for or another for years. The change because of the PT is I'm doing it standing rather than on the shoulder-specific machine; doing it this way is in a way more difficult, because the machine I was using has handles that move in a fixed path. (My old gym had equipment labeled on a scale of difficulty, based on how much freedom of motion the equipment had, from 1 for things like single-path resistance machines to 3 for barbells and dumbbells.)
Today's numbers:
Shrugs 20 pounds each hand 2x10, 15 pounds each 10
Squats 3x15
Biceps curls 15 pounds each hand 3x10 (I used my left thumb to grip the weight for the first time in months; that wasn't a conscious decision, but I noticed I had picked it up that way and decided to see whether it worked.)
Calf raises (barefoot) 3x15
Crunches 3x15
Triceps pulldown 22.5 pounds 12, 10
Lat pulldowns 45 pounds 3x12
Row 27.5 pounds 2x12, 25 pounds 12
Leg curls 90 pounds 12, 12, 8; 85 pounds 4
hamstring bridges, 4x9
serratus pushups, 3x10
rysmiel has me thinking about which of the PT shoulder exercises I want to include in my workout long-term. It's an issue because while I like exercising, I have a finite amount of time and energy to devote to it, and I've been letting some of my other exercises slide while doing the shoulder rehab. There's one exercise that gets to stay because I find that I'm enjoying it (shrugs), and another that I will probably stick with, even though I dislike it, because it's a replacement for a couple of things that the physical therapist said I shouldn't do anymore (the serratus pushups). That leaves three—the internal and external rotations, and the lateral raises. Rowing doesn't count here, because I've been doing that in one for or another for years. The change because of the PT is I'm doing it standing rather than on the shoulder-specific machine; doing it this way is in a way more difficult, because the machine I was using has handles that move in a fixed path. (My old gym had equipment labeled on a scale of difficulty, based on how much freedom of motion the equipment had, from 1 for things like single-path resistance machines to 3 for barbells and dumbbells.)
Today's numbers:
Shrugs 20 pounds each hand 2x10, 15 pounds each 10
Squats 3x15
Biceps curls 15 pounds each hand 3x10 (I used my left thumb to grip the weight for the first time in months; that wasn't a conscious decision, but I noticed I had picked it up that way and decided to see whether it worked.)
Calf raises (barefoot) 3x15
Crunches 3x15
Triceps pulldown 22.5 pounds 12, 10
Lat pulldowns 45 pounds 3x12
Row 27.5 pounds 2x12, 25 pounds 12
Leg curls 90 pounds 12, 12, 8; 85 pounds 4
hamstring bridges, 4x9
serratus pushups, 3x10
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