The Usual

No swim this week due to other commitments.

Today's gym set:

• 7 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 3x10 reps on side, 10 reps on back, Jane Fondas 10 reps, 10 reps with red-theraband.
• 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 8 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) 5kg 2 x 10 reps
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

Edit: 21:40
My bad left shoulder is getting pretty aggravated by the floor press-ups and/or reverse flies, I think. For the past couple of weeks it's been pretty achy/sore afterwards and this evening I've needed to ice it to relieve the pain. I may well take painkillers before bed. At some stage soon I'm going to have to get this shoulder looked at again. Very frustrating.

Tired through the afternoon with mild lower back ache. Rallied by this evening but looking forward to bed!