11/21

A.  Weighted step-ups, 14 alternatingx3; rest 2 min (*increase weight by 5#)

Did these. 3 rounds of 14 to a 16" box with 20# dumbbells. 

No problems. 

B.  GHD back extensions (no weight) 10x4; rest 1:30 

Did these. 4 rounds of 10.  No problems. 

+

3 Rounds:

20 sit ups

10 squats 

Row 10 calories easy

Did this. 6:35 minutes total. 

Took squats slow to try and work on form. Row felt 100x better than last week. Put damper between 2-3. I think I just had a lot more confidence in the shoulder this time (last time was the first time rowing since the surgery). Focused on form and using with my legs.  Shoulder feels solid.  Obviously haven't actually tried it to do anything "hard."   

An hour of PT this morning. Doing a lot more strength stuff/ab stuff built in.  Worked planks up to 15 second holds, 15 second rest x 10. Did some medicine ball stuff throwing a weighted ball back, some body weight pulling stuff at an incline, and some more mobility things.  


Didn't eat like a real person today. Felt it after the workout. Will do better tomorrow.