I should add that this changes all of the time so I'll be better about keeping things updated. In fact, I need to keep this blog updated better. That whole work thing is getting in the way though. Bah, who needs to make a living anyway?
So, PT takes me about an hour every day. Most of my exercises are 3 sets at 20 reps.
Here's the first set of things I do every day:
The handwritten portion is a single arm tubing exercises that I do with the tubing wrapping around a pulley tower or, if I'm at home, secured on the outside doorknob with the door shut. These are all wrist movements with my wrist at my side going left to right then right to left, at my hip (palm up and down) and then in the throwing position facing the tubing and away from the tubing. Though I don't have to, I do these on both sides just to keep things even.
Again, 3 sets of 20 reps for each hand position.
Here come the shoulders! These are TOUGH things to do. I usually break these up into 2 categories: Those which require the tubing to go in the door and those that I can stand on. You can see the two different types of shoulder raises going on there. One is at 45 degrees and the other is just a front lateral raise. Doing these back to back is rough going.
I think these are really important though. I like to think I'm working my way up the arm with the exercises I'm doing. I started with the wrist, went to the forearm, and have finally made it to the shoulder. Eventually, I'll be able to put them all together and start throwing (which should be in about 2 more months).
I do these sets every other day. I combine them with the ones below.
These are basic shoulder movements that are done in the gym a lot. These tend to work the rear deltoids and the traps. These are the ones that will keep my shoulders back.
For example, I don't have a two pound weight at home. I do...have a Costco membership which allows me to buy something that's two pounds...
...and then I do the exercises with my arm hanging off my bed. These are done on both arms. It's fair trade coffee so it's ok!
So, that's about it. I also do my hammer workouts as you've seen before on both hands as well as towel squeezes.
Adding it up it's a lot of reps. In fact, it's about 45 different exercises in various positions. Then it's about 3 sets of each of those and 20 reps on each. And that my friends, is why it takes an hour to knock it all out. So, 135 sets total. Every day.