Went to the gym at lunch. It went as follows (kind of made it up as I went, but focused on compound and avoided chest work that would hurt my shoulder)

5min WU on treadmill--first time I was able to do this at a speed of 4 without it hurting my hip!! Funny, I can run no problem, but walking fast kills me, but it must finally be getting better!

Walking single leg lunges 12X single/double/triple
BB Squats 12X 45(bar)/95/115
seated cable row: 12X50/60/70
SS back extensions BX//abs: 12BX/20 V crunches//12BX/20 l leg lifts//12BX/12 incline crunches
Wide lat pull downs 12X 50/60/70
calf raises 15X 80/60/60
EZ bar curls 12X30/30/30
3X 15 full pushups (getting much better at these, maintained good form throughout)
1 60s ab bridge

Stretch to cool down.

All in all a good workout. Arms felt pretty pumped. I am definetely getting stronger!!

Not sure if I'll get my run in this weekend, my running buddy bailed for Sat., but maybe Sunday.

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