Unusually good recovery!

In spite of various stresses/worries etc, I was very pleasantly surprised by how well I recovered from my swim on Tuesday. Wednesday, my energy levels were good and I didn't feel the need to just collapse in front of the telly all day. I got out into town and was pretty active. I had an awful night's sleep on Wednesday though so Thursday was pretty rubbish. Friday, I woke up refreshed and hit the gym as usual.

This week's gym set:

• 6 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 10kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 10 reps on side, 10 reps on back.
• Press ups-plus (at 45 deg angle) 2 x 10 reps; press-ups on floor, kneeling 2x10 reps.
• Seated rows 10 kg 10 reps, 12 kg 2x10 reps; 14kg 5 reps; reverse flies 2kg 2 x 10reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 5reps; 6kg 2x10 reps 
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Chest fly with cable weights 4kg 3 x 10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 2 x 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 4kg 2 x 10 reps, 5kg 10 reps
• Ab crunch machine 12 reps 20kg
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

The press-ups felt easier. My hamstrings kept cramping on the SLGB so I think I need to modify that to activate the glutes and inhibit the hamstrings (advice seems to be to put your toes against the wall).

My shoulders/pecs/upper arms have been a bit stiff since, in a good way. I managed 3 hrs birding yesterday morning and an hour this morning (lower back was aching by end of both sessions though). It helps that I'm not really doing any leg work at the gym otherwise the w/e birding wouldn't be possible. I was wiped out yesterday afternoon and will have a quiet afternoon today.