Gym

Today I had the luxuary to get off at 1 pm, started 5 am this morning.

Got down to the gym during the day.

As warmup I ran 3.01K, time: 18.09 min, stretched before and after.

Then the focus was biceps, triceps, hips, calves, lunges with a bar and core

Ended with foamrolling and stretching. For balance I used the balance trainer

Gym

What happened was that I beginning of November 2017 ran into a cold that lasted the rest of 2017, then I got pneumonia end of 2017 and beginning of 2018. Was away from the gym for several months and then this summer I twisted my shoulders during a run and have had issues with shoulder exercises.

Now I have started to increase the weight on some exercises and have gotten the strength back on my back and can lift more times, started with the same weight on the Chinups but have not been able to lift more than a few times, now I almost back and also have increased the weight on the shoulder exercise that I do.

As warmup I rowed 1520m, time: 7.28 min

Focus today was back, shoulders, hips, squats with a bar, core and calves.

Today I started with a new tough exercise, need to get more balance definately. Have good balance when it comes to my legs but standing in a plank and then throw a ball between my hands need practice and get more balance. It is going to be interesting what this will give me when I can do this properly.

Massage

Had 1 hour massage Friday morning, my right calf has started to loosen up. Still an issue, the left calf is norml stiff. Then I got my neck massaged, back and back thighs and hips. Not good to do this during the day, u get so groggy afterwards

Today I was asked if I wanted liniment on my calves and I said yes.

Yoga

Friday evening it was PowerYoga 2 and today it was focus on the back.

The Tree on the left side was not as good as the right side and that how it is sometimes. I am so glad I have found a great instructor who pushes us in a good way.