A Better Gym Session

After last week's disaster, I wasn't sure how today's gym session would go. My head had also felt completely drained after the swim on Tuesday and I'd not really been up to doing anything on Wednesday or Thursday. Thankfully, after a complete rest yesterday (basically a telly day), I felt better this morning and headed to the gym. I'm still not doing any leg work whilst the right hip strengthens up. So, gym set today:

• 6 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. 9kg dumbbell across hips 10 reps, 10 secs hold. Clam exercise with red theraband around knees 2 x 10 reps;
• Press ups-plus (at 45 deg angle) 2 x 10 reps
• Seated rows 10 kg 2 x 10 reps. 12 kg 10 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 2 x 12 reps (dropped weight - still cautious re: right ab) + 6kg 10 reps (did this very gently without pain)
• 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 3 x 10 reps.
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.