Back at the Gym after 10 Weeks

The last 10 weeks have been hampered by injuries and niggles and commitments which required my energy. I hadn't had any right abdominal strain symptoms for a while and  the right cricked neck was a lot better although not completely gone. So, with time and space, I was able to get back to the gym yesterday. I tried not to push too hard and was pleased with what I completed:

• 5 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold.  
• Single leg glute bridges, 5 sec hold, 10 reps.
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps.
• Seated rows 10 kg 2 x 10 reps; vertical flies 4kg 2 x 10 reps.
• Chest fly with cable weights 4kg 2 x 10 reps.
• Trunk twist using cable weights 5.4kg 2 x 10 reps
• Rope pulsing (new exercise on new gym equipment, holding 2 heavy ropes, laid on the floor, and making them pulse) 3 sets to exhaustion.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg10 reps. 
• Basket ball exercise (throwing a weight ball at a target from squat position) 4kg 3 x 10 reps
• Plank and pull (assuming plank position on hands, then pulling a weight bag from side to side under body) 5 kg, 15 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 5kg 2 x 10 reps 

I felt completely wiped out yesterday afternoon. In fact, I've been extremely tired all week and not sleeping well either. I guess it's mostly due to new things happening in my life and my brain working overtime to process it all. The right crick neck isn't good after yesterday but there's not much I can do about that apart from keep trying to stretch it out. Today, I do feel a bit stiff (in a good way).....and very tired after another poor night's sleep.

I hope to get back to the pool on Tuesday and get back into the routine of Tuesday - pool, Firday - gym. We shall see....