Gym after 6 weeks off

I finally made it back to the gym yesterday after 6 weeks off. I was extremely tempted to skip it as it was a lovely sunny day and there were plenty of good birds around but I kinda knew I'd probably have that excuse most weeks through the Spring/early Summer.

I'd already aggravated the right hip structures whilst out birding/walking at the beginning of the week so I knew they weren't going to fair well yesterday. However, I was actually pretty pleased with how my body felt after the break. I didn't include any running/walking (due to the already painful right hip). Also, I didn't want to completely wipe myself out first time back.

So, the gym set yesterday:

• 5 mins exercise bike
• Hip/lower back stretches
  
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Leg press 10 reps 41kg, 2x10 reps 48kg.
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 2 x 10 reps, 10 kg 8 reps.
  
• Wobble board 4 mins (5 squats)
  
• Trunk twist using cable weights 4kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 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) 5lb 3 x 10 reps.
• Ab crunch machine 2x10 reps (15kg); Plank 3 x 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Generally, I didn't feel like I'd lost any strength as a result of the break. I was also aware that my upper body muscles felt fresher hence the reason why I tried the 10kg reps on the seated row. The only thing that hurt at the end of the session was the right front of hip and butt, which are still painful today. I was tired/sleepy through the afternoon but ok. Tired by the evening. I feel drained and tired today and won't be doing anything other than 'growing muscles'! I have the usual mild 'exhaustion' headache as well. Basically, my head feels like I just want to sleep. I have a few mildly stiff muscles (in a good way) (shoulders, upper thighs, butt). Overall, as good a return to the gym as I could have hoped for. I always wish that a good night's sleep would produce a full recovery but I know that may never be a reality for me.