I'm working out again! Yay! Today I started the System Six 20-rep endurance phase. After a week off I was concerned that jumping back into this might be too much, that I wouldn't be able to do pull-ups any more, and that my shoulder would hurt. Not a problem! I did a dynamic warm up with lots of shoulder mobility stuff and then:
Pull-ups, 10-20 reps
Kettlebell swings, 10-20 reps
Bulgarian split squats, 10-20 reps
Push-ups, 10-20 reps
I did 20 of everything because that's how I roll. :-D I got one pull-up from a dead hang on each set and then knocked out the other 19 by doing a mix of partials, negatives, and assisted. I used my 26lb kettlebell for the swings. The split squats were body weight and my quads turned into flaming Jell-O. I guess I haven't done those in a while, or not that many reps. I normally do tricky pull-up variations but I kept it simple today and just knocked them out. That was the only exercise I felt in my shoulder but it didn't hurt, it was just tight.
Now, I've injured the dog though. :-( We walked over half a mile at a good clip yesterday morning and when she got up from her nap she was limping again. It seemed to go away as she moved around though. Last night she was weight bearing, playful, and happy as ever. Today it's not noticeable but I'll give her a few easy days before we start increasing distance again. She's now at 6 months from her CCL rupture and it's a 6-12 month healing process. So, she's right at that "I feel great but I'm not to be trusted" stage. We're both dying to go for miles. Maybe by summer.