8 September 2010 rehabilitation

Shoulder: it hurt last night; tough PT session and probably the ketoprofen creme that I used wasn’t strong enough. Today’s PT (on my own) was easier though; I did the band stuff plus the hand bike.

Workout: I got up later than normal so only did the following in the morning:
squats (one leg), 20 x 45, 10 x 95 (Smith)
squats (two leg) 10 x 160 (Smith)
leg press: 15 x 270, 15 x 360, 15 x 360
extensions: 3 sets of 10
curls: 3 sets of 10
toe: 3 sets of 30
sit ups: 4 sets of 25 with no rest between incline settings (high to low)
leg lifts 30
twist crunches: 20, 10
arm bike (6 minutes)

Noon: 45 minutes (3+ miles) of brisk walking on hills (Bradley Park); pretty day.

Knee notes: I can’t quite squat all the way down, but I am so close. But my left knee hurt just a little bit; that quad muscle is very tight. I need to keep stretching it. The piriformis is ok, but I’ve been doing hip hikes and stretches.

I swear; aging is tough. You end up playing “whack-a-mole” with little injuries.

But I have to be patient; fall racing season is just around the corner.

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