WO's planned for this week:

Monday: 45 minute walk, yoga class
Tuesday: 45 minute walk, weight training
Wednesday: day off
Thursday: 45 minute walk, full body stretch workout
Friday: 45 minute walk, weight training
Saturday: 1 hour walk, full body stretch workout
Sunday: Weight training

Monday

45 minute walk OWP
Yoga class


I did go to my yoga class last night. I decided that although there might be some positions I couldn't perform, I could at least get some benefit from those I could. Actually there wasn't much I couldn't do, except for stretching my arms up at the start of each Sun Salutation. I had no trouble with any of the other positions, not even with Plank or Downward Facing Dog.

However, I am wondering if I should weight train as planned this evening or not. I'll see how my shoulder is feeling later on. However, if I do go, I'll just do a lower body workout.

At the moment it's still aching, though I can now lift my arm right up above my head again. However, there is a definite 'clunking sound' as my arm goes up and down, and a pain that shoots down through my bicep to my elbow as I lower it. I've got an appointment to see my osteopath on Friday, so I'm hoping he can realign whatever is out of sync.

I didn't lift weights on Tuesday or today, but I plan to hit the gym on Sunday.

I saw my osteopath earlier today. I've strained my anterior deltoid and also an inflamed bursa. I've also got some scar tissue from my previous shoulder problem.

However, he's happy for me to continue weight training, but to leave out the shoulder presses for now. In the meantime, he wants me to add in Laterall Pull-Downs, wide grip and close grip, and bent over raises, all with fairly light weights, which will help to strengthen my rotator cuff and also the Posterior deltoid, and in turn stabilize my shoulder overall. I've also got a series of stretches that I need to do on a daily basis.

One thing he doesn't want me to do for the time being though is swim.

WT Sunday

Squat mobility warm up
10 x supported squat
10 x free squat
10 x goblet squat (10kg)

Squat 5x20 5x35 5x40 5x40 5x40
Deadlift 5x20 5x30 5x35 5x35 5x35

Lat Pull Downs
Wide Grip 12x20 12x20 12x20
Close Grip 12x20 12x20 12x20

Bent over raises 12x7 12x7 12x7

My workouts for the past week:

Monday: day off as it was a Bank Holiday, plus no Yoga as instructor is on vacation

Tuesday: 45 minute OWP walk

Wednesday: 45 minute OWP walk, weight training

Squat mobility warm up
10 x supported squat
10 x free squat
10 x goblet squat (10kg)

Squat 5x20 5x35 5x40 5x40 5x40
Deadlift 5x20 5x30 5x35 5x35 5x35

Lat Pull Downs
Wide Grip 12x20 12x20 12x20
Close Grip 12x20 12x20 12x20

Bent over raises 12x7 12x7 12x7

Thursday: 45 minute walk, full body stretch workout

Friday: 45 minute walk, weight training

Squat mobility warm up
10 x supported squat
10 x free squat
10 x goblet squat (10kg)

Squat 5x20 5x35 5x40 5x40 5x40
Deadlift 5x20 5x30 5x35 5x35 5x35

Lat Pull Downs
Wide Grip 12x20 12x20 12x20
Close Grip 12x20 12x20 12x20

Bent over raises 12x7 12x7 12x7

Saw my osteopath again yesterday. He's pleased with my progress, says to continue with what I'm doing and he will see me in a couple of weeks. He very much doubts that I will need to see him after that, as long as I keep doing the exercises he recommends. I can also go back to shoulder presses, but must keep the weights really low at first and then gradually build up from there.

Time to start using my gym log again, as it's good to keep a record.

Workouts planned for this week:

Monday: 45 minute walk, yoga class
Tuesday: 45 minute walk, weight training
Wednesday: Balance training and full body stretch workout
Thursday: 45 minute walk, weight training, yoga class
Friday: Day off
Saturday: 1 hour walk, balance training and full body stretch workout
Sunday: 1 hour walk, Weight training

This week's workouts so far:


Monday:

45 minute walk
1 hour yoga class

Tuesday:

45 minute walk
Weight training

Squat mobility warm up
10 x supported squat
10 x free squat
10 x goblet squat (22lb)

Squat 5x90 5x90 5x90 5x90 5x90
Deadlift 5x75 5x75 5x75 5x75 5x75
Lat Pull Downs Close Grip 12x60 12x60 12x60
Bent over raises 12x20 12x20 12x20

Wednesday:

45 minute walk
Balance training and full body stretch workout

Thursday:

45 minute walk
Weight training
1 hour yoga class

Squat mobility warm up
10 x supported squat
10 x free squat
10 x goblet squat (22lb)

Squat 5x90 5x90 5x90 5x90 5x90
Deadlift 5x75 5x75 5x75 5x75 5x75
Lat Pull Downs Close Grip 12x60 12x60 12x60
Bent over raises 12x20 12x20 12x20


Friday: Day off

Today:

1 hour walk
Balance training and full body stretch workout

Sunday:
1 hour walk
Weight training

Workouts planned for this week:

Monday: 45 minute walk, yoga class
Tuesday: 45 minute walk, weight training
Wednesday: Day off
Thursday: 45 minute walk, yoga class
Friday: 45 minute walk, weight training
Saturday: 1 hour walk, balance training and full body stretch workout
Sunday: 1 hour walk, Weight training