PM: Upper concentration
Warmup: foam rolling, esp. hips/quads/IT band, lacrosse ball rolling, TKEs, etc.
1a) Incline DB Bench Press - 10 x 25, 3 x 8 x 45
1b) One-Hand Cable Row - 3 x 12 x #14
2) Glider Reverse Lunge - 3 x 10 per side x 15# KB
3a) Shoulder Raise Combo - 2 x 10/10 x 10# DBs
3b) BPA - 2 x 50
4) Airdyne SS - 10 mins, 3.3 miles, seat height #11
I did a lot of rolling and warmup for my legs, making sure I was full extending my knee with the quads and getting proper ROM. I wasn't going to start until I was sure it was moving better than it felt like it would.
Presses - felt good, but I don't know if my shoulder will be happy any heavier. So I won't push it, and I will drop weight if I want to get more reps in.
Rows - same. Felt good and solid but not like there was a lot more there.
Glider lunge - nervous on these, because they're only helpful if my knee is firing properly. But it was, and they felt solid and I felt better when I finished. 15 is light, but who cares, the goal is knee function.
Shoulders/BPAs - 10 alternating front raise/lateral raise reps, then 50 BPAs.
Airdyne SS - seat #11 is as high as I think I can put the seat and still maintain pedal contact. This made me push to near-total lockout on the knees, where I want to make sure things are firing. I was worried this would floor me, but I could have kept going. Nice.
On the angry side, I wanted to do heart rate based training. So I checked my Polar RS100's strap and made sure it was working the other day. Made sure I had it today. And when I went to use it, the battery had died - it wouldn't work. AAAARGH. My other strap wouldn't read on the wristband, and the batteries aren't the same. AAARGH. Next time.
Peter V. Dell'Orto