Anyways,  last night I jogged to the gym.  Then I worked my arms, shoulders, and back…but with a slightly different approach.  I was thinking back to my physical therapy days…we started off slow and worked our way towards the top…and for some reason I haven’t been doing that.  So…now, my main focus for the time being is to lose some fat and tone up the muscles that I do have, and slowly build them up.  I did lighter weights last night for about a minute on each exercise at least…did mostly machines…my shoulders needed the smooth motions of those for a bit.  Exercised for about 30 minutes or so…it was nice.

Anyways, I started out on the machines, working my arms and shoulders…was doing very well.  Lifting heavier to challenge myself…tried some concentrated bicep curls.  I really like being able to really isolate the muscle being worked.  About halfway through where I wanted to be, i went over to the lat pull machine and started those.  After about 10, my right shoulder popped…NOT a pleasant sensation…I’ve had problems with my shoulder before, and I even have done physical therapy for it.  I guess I’m going to have to build up my delts a little more before I can do too many lat pulldowns…

Squats     95×10 (smith machine), 15/15×12 (dumbbells)
F. Lunges 20×16
Jefferson squat 10×10
Leg Extensions 80×10, 90×10
Thigh Abductor 130×15, 140×20
Thigh Adductor 110×12, 100×15
Butt Lifts   20, 20
Leg Curls   15×12, 40×14
Calf Raise   20, 20 (both legs)
Calf Raise   12, 10 (right leg)
Calf Raise   12, 10 (left leg)

Pretty tired after this…took about 1:15 total…but I feel good.