Made it to the gym today thread.

[christ cracker]

45 mins precor or 300 calories I forget
toooo hot in the gym yesterday
Ill go back tommorrow

[Frank Drebin]

Started off with a warm up completing 2x with 30 seconds rest in between sets. No rest btw exercises:
15 Y Squats
8 Decline pushups
8 per side forward lunge
8 inverted rows

The did another specific warmup using 50% of the weight I would use in a regular set(no rest in between exercises, 60 seconds between sets):

Dumbbell Push Press x 6
1 Leg Romanian Dead Lift x 10

The rest I split into 3 circuits. Each circuit is performed without rest in between individual exercises but a 60 second rest between each circuit. Complete each individual circuit 3 times before moving to the next superset.

1A Dumbbell Push Press x 6
1B 1 Leg Romanian Dead Lift x 10

2A Dumbbell Forward Lunge x8
2B Dumbbell Rear-Delt Raise x 10

3A Dumbbell Incline Press x 15
3B Dumbbell Hammer Curl x 8

[Morrisb]

Tonight:

100 pushups
Maybe 3 sets of 15 on the bench or 10 sets of 20 with the dumbbells.

[christ cracker]

hour of wts and 15 min on eliptical

[Frank Drebin]

One hour of circuit training with weights or body weight exercises and then ran 1.5 miles of intervals.

[HaroldJackson]

I did some squat thrusts witha jump a the end. (first timeI had done this since elementary school I think.)
then some calf raises and squats (alternating sets)
then I tried to do high knees runnign inplace but was too unsteady
then I did jumping jacks
then stretched.
now i'm going to trim some hair.

[Frank Drebin]

One hour of circuit training with weights or body weight exercises and then ran 1.5 miles of intervals.

[Xanthine]

Anyone know any exercises for the rotator-cuff?I had surgery but now I can only lift my arm about75% over my head and it hurts and is weak-anyone know?Thank you.

[Frank Drebin]

Anyone know any exercises for the rotator-cuff?I had surgery but now I can only lift my arm about75% over my head and it hurts and is weak-anyone know?Thank you.

Being in this field, I would highly suggest that you pay for at least one session with a PT, or physical therapist. Your orthopedic should have required you to go to PT immediately after your surgery and should have never sent you home from surgery without a script for PT. Your doctor should have a certain protocol he has sent to most of the reputable PT establishments in your town.

I would highly recommend calling your doctor and discussing this. Rotator Cuff surgery is a delicate surgery and without doing the correct physical therapy after the surgery, you can lead yourself to more problems and having to go through the surgery again.

Edited to add that I find it almost impossible that the ortho did not discuss this with you. Surely you have gone back for wound care at the very least. I realize from reading your post again that your surgery could have been done a long time ago or a while back. You may have very well done all of your PT after surgery. I would still recommend that you go to a PT and have them work on your range of motion. That is the only way to get your range of motion and strength back in that shoulder.

[Frank Drebin]

One hour circuit training with weights.

[Frank Drebin]

One hour circuit training with weights and 2.0 miles running intervals. It is hot, damn hot.

[Pearse]

1.65 miles on treadmill
8 minutes on heavy bag
Tricep dips - 30 Reps with 19.5lb dumbbell - 3 Sets
Lying dumbbell tricep extensions - 10 reps with 11lb dumbbell - 4 Sets