I decided to start posting in my journal again. It's been a month since my last update and I'm happy to report my shoulder and hip have gotten much better. Shoulder is almost 100%, hip is 90%.

I stopped physical therapy after 5 sessions. My therapist was very knowledgeable regarding my shoulder and I learned all I could from him then decided to continue on my own. I did my shoulder work religiously and didn't push it with the weights. I also followed Eric's advice regarding scapular work. The end result is that I'm now doing Standing Dumbbell Shoulder Press and Flat Bench Dumbbell Press with maximum weight, and no shoulder pain at all. I'm also starting to do my pushups again and with absolutely no pain.

The therapy really never helped my hip. He had me stretching my hip flexors and doing some hip strengthening stuff, but it didn't make a difference. So I decided to apply some of the shoulder therapy ideas to my hip. There are two shoulder stretches that I do, Sleeper Stretch and Towel Stretch that challenge the joint ROM. I started doing a similar thing for my hip and it started getting better. That combined with quad and ham stretching every day seem to have done the trick.

I've still been doing the Upper/Lower split that Eric suggested for me and I told him I was going to reprogram my routine, then run it by him for comments. But I found I needed to find my new limits and discover what I can and can't do first. So I changed the Upper routine by adding Standing Shoulder Dumbbell Press and Flat Bench Dumbbell Press. I'm going to start posting my workouts again and hopefully they will lead to discussions on improving what I'm doing.

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What don't kill you make you more strong -- Metallica - Death Magnetic