Brief update

Away at the end of last week and over the weekend. Then I had a slight cold and felt worn out so didn't make it to the pool on Tuesday. Back at the gym as usual today, in spite of feeling rather drained.

Today's gym set:

• 7 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• Glute bridges 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 2x10 reps.
• Press ups-plus (at 45 deg angle) 2 x 10 reps.
• Seated rows 12 kg 2x10 reps; 14kg 6 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 5reps; 6kg 10 reps; 8kg 10 reps
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 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) 4kg 2 x 10 reps
• Plank 1 min hold 
• Crunches 2 x 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

Tired/sleepy this afternoon - not wanted to do anything. Mildly achy left shoulder. Crick in neck on left side been present for 2 weeks - still niggling away, restricting turning of head to left.

Made an appointment with the private physio for next Friday about my 'frozen' left shoulder. It needs sorting out and it's time I got some advice....