So, I thought I'd share what I did today:
Warm up - a race on the Trixter Xdream bike
Treadmill - intervals - walking at 4mph for 30 seconds, running at 5.8mph for 1 min. I started at a 3% incline, and added half a percent after every run. I made it all the way to 7% - although as it got higher, I dropped down to running for 30 seconds too.
Weights - rehab weights for shoulder
Cable chest press @ 6.25kg per arm x 12/10/8
Inverted row x 5/5/5/4
Reverse fly @ 4kg per arm x 10/10/10
Dumbbell bench press @ 6kg per arm x 10/10 (as a rehab technique, when my arms are straight up I allow my shoulders to lie flat against the bench, using the weights in my hand to push my shoulders down - and I do the exercise much slower than in the video, to make sure I'm not putting any excess strain on my shoulder)
Walking lunges @ 6kg per arm x 8/8/8
Leg press @ 75kg x 10/8/8
Lateral raise @ 4kg per arm x 10/8 (similar to this video, but starting with my palms facing my thighs, which activates the rhomboids and encourages the deltoids[shoulder] to relax)
Bicep curls @ 6kg x 10/10/8
Tricep pulldown @ 8.75kg x 8/8/8
All of these exercises were only performed until I could feel my shoulder pulling/hurting. This was only my second session lifting weights that were more than 2kg, and it felt good. I'm looking forward to slowly increasing the amount of weight I can lift... but when I say slowly, I mean r e a l l y slowly - I don't plan on getting injured again any time soon.
So, that was my training, what does yours look like?