Changed my mind yesterday about the wind sprints and stairs. Decided I needed a good lifting session after I got in the car; I found myself turning towards the gym instead of the high school. It was the right move.

Longer than usual warm up on the elliptical because I was fairly tight from the previous day's throwing. Started with shoulder routine to loosen the arms, shoulders and upper back. Moved over to the rack for pulls. I haven't done these for awhile. Three sets of 5 with 135, same with 185, and again with 225. At this point I was feeling better than I had anticipated. Three sets of 3 at 255 and finished with 2 sets of 2 at 275, which went up smoothly.

Goblet box squats to cool down, then more elliptical and ab work.

Went to the bench to do some light work as a test for my shoulders. 2 sets of 5 with 95, 115, and 135. No pain, no problem.

Easy bike to cool down and long, slow stretch.

Overall, a good solid work session; the essence of iron therapy.