Sunday afternoon update: I spent yesterday afternoon laying block for my house project. First course, so several hours either crouched way down; on my knees; or bent double at the waist. My low back was VERY sore! I haven't taken a bath in probably 50 years, whenever I was "big enough" to take a shower. Well, I installed a whirlpool tub in our bathroom and decided to try an Epsom salt bath. I cannot believe how much of the low back soreness that relieved! I read that it is also a good natural preventive measure against Restless Legs Syndrome. It seemed to help with that, too. BTW, I'm off the meds my doc prescribed for that unless I feel like I really need them. I've taken Ropinirole once after hockey since that's typically a particularly bad time for that issue.
My calf is improving daily. It's still sore, and is turning my whole lower leg purple. Oddly, it's a bit swollen now, more than a full week after it happened (zero swelling initially). I tried to run on the treadmill this afternoon and could do very brief spurts of light jogging, but no real running. I'm doing some stretching exercises and calf raises regularly (multiple times a day) as I try to get that problem solved. Progress. I really hope I can skate Wednesday night and Thursday for my game and coaching session. We shall see.
Shoulder and arm workout this afternoon:
Started with some PVC PIPE stretching for shoulder mobility followed by 5lb dumbell lateral raises, 1x20, holding for 5 seconds in the raised position on each rep.
Then front raises, also with 5lb db's. On these, I raised to shoulder height, stopped and held for a few seconds; then raised up overhead; back down to shoulder height and stop for a few seconds, and back down to starting position. One set of 10.
Light Arnie presses:
5lb: 1x10
10lb: 1x10
15lb: 1x7. These are very challenging. Despite the super light weight, I am getting stronger. It takes a LONG TIME!
Lateral raises:
10lb: 1x20
15lb: 1x20
20lb: 1x10
DB military press:
30lb: 1x10
35: 1x9
40: 1x10
Because of my injured left rotater cuff (supraspinatus) these are challenging. I have to keep my elbow directly out to the side or I don't have the strength to stabilize it. That's why set 2 was only 9 reps. My elbow drifted in at the bottom of the rep and the db just fell. I didn't lose my grip on it - I'm exaggerating somewhat - but you get the idea.
Biceps:
EZ Bar curls:
65 lbs (including the bar)
2x10
Triceps:
Close grip bench press:
135lbs: 1x10
155: 1x10
165: 1x10
175: 1x6
If you recall, I couldn't do these very well at all when I started this log because of the pain lingering from my hand surgery. That wasn't an issue today, thank goodness. I guess my hand is pretty much fully healed.
Tricep bar overhead press:
55lbs (including 25lb bar):
2x10
65lbs: 1x6
Tricep pushdowns:
65 lbs: 2x10
75: 1x8
External rotations (rotater cuff exercise):
40lb band: 2x10
Calf raises: standing body weight, putting more weight on my left (injured) calf:
2x10 with a deep stretch on each rep
Seated calf raises: I only have a primitive, home made calf block. I put a 45lb plate on my left knee and did 1x10; then put 2 plates on my knee and did 1x10. This hurt my knee, but not my calf. LOL!
Pix of the circle on my knee from the plates; and my primitive calf block:
View attachment 37812View attachment 37813
