Got my Saturday lifts done tonight, better late than never.
Hip Adduction
350 lb x 17, same as last (= PR on this setting/this posture)
Hip Abduction
350 lb x 11 rep, same as last (= PR on this setting/this posture)
Shoulder Cable Fly (rotator cuff exercise)
55 lb x 12 rep, +2.5 lb (65 x 12 is PR)
Dip Machine
235 lb x 9 rep, +1 rep (250 is PR)
Seated Row
227.5 x 8 rep, +2.5 lb, -1 rep (let us not discuss my PR, which was machine max + weight).
Body Wt Dip
12, +2 rep (13 is recent PR, somewhere around 20+ when I was younger)
Cable Curl
147.5 x 9, +2.5 lb (150 is PR)
Face Pull
172.5 x 9 rep, +2.5 lb (PR is 190 lb, I’m still a ways off, but at least it pops the knots in my shoulders when I do it, so it is working for me).
Rotary Exercises (all 4, two each side)
50 lb x 12 rep each, +2.5 lb, +2 rep (55 is recent PR)
Back Extension
330 lb x 11 rep, +1 rep (sheesh, PR is 360 or something, I’m detuning this to 330 as a finisher and just increasing reps. 330 is max weight +25 lb).
Abdominal Board
35 lb x 10 rep, +2 rep (turns out that there was one more notch of steepness. At the max steepness, 35 lb is my PR).
I’m still a way from fully caught up to recovered from both the automobile accident and the layoff while moving, but I’m making real progress getting back there. By mid summer I should be moving past my old PRs and into real improvement again.
I’m pleased, I feel good. Won’t be making the karate tournament this weekend. Wife has a tupperware party she has to attend for social reasons. I’m doing a little kid’s soccer party, bringing my nine-year-old and four pizzas. There will be more pizzas, she won’t be nine again.