Rest day today as far as cardio goes. Doing a chest/shoulders session this afternoon. Will do PT for shoulders and low back as well, trying to make that a habit to include all the time.
Warmup: I took Mobster's advice and started off with bench press using the PVC pipe (instead of a broomstick). Did reps with that until my shoulder quit clunking. I lost count after 50 reps.
PVC pipe stretches: wide grip, arms straight, start in front at waist and go up and overhead backwards until the pipe touches the low back; then back over again to start position, always keeping arms straight. 10 reps
I do another shoulder mobility move with the pipe that I don't know how to describe. Basically make big circles while holding the pipe with a wide grip and arms straight. That's not a very good description but it's the best I can do at the moment. Learned it from my crossfit neighbor.
Db lateral raises:
10lb db: 1x15 with a couple second hold at the top
15lb: 1x15 with a squeeze at the top; not exactly a "hold" but an extra contraction.
20lb: 1x10
I really have to be careful with these. If I work my shoulders "too hard" they HURT a day later. Not normal DOMS, major, arthritic joint pain that keeps me up at night. It's a balancing act: if I don't work them enough, they hurt. Work them too hard, they hurt. Hopefully, I haven't overdone it.
External rotations with 40lb band:
2x20
Empty bar: 1x10
135: 1x10
185: 1x10
225: 1x6
245: 1x5
255: 1x3
245: 1x3
225: 1x5
DB incline press:
60lb: 1x8
1x6
1x7
I also did:
Hip bridges: 1x5 with a 5 second hold at the top of each rep
Marching bridges: 2x3 with 5 second hold st the top of each rep.
Side plank with leg raise:
1x10 each side
That's quite enough. Been out here close to 2 hours...
I decided to walk on the treadmill for 10 minutes at a brisk pace. That turned into 15 minutes. Started off at 3.7mph and 10% incline but my calf wasn't happy with that. Backed it off to 3.5 and 7.5% and stayed there for a while. Went up incrementally on the incline to 9% and eventually increased the speed back up to 3.6mph. Got my heart rate up to a steady 127 for the last 5 or so minutes. Not sure how much that's going to do for me as far as performance goes, but I figure it can't hurt.
Here's a picture of a bodybuilding pose this morning. Hard to pose and take a picture at the same time...
