Shoulder and Gym

Went to the gym Thursday (Oct 19_.  My right shoulder is definitely messed up, so I'm having to cut back on things.  30 minutes and 310 calories on the elliptical.  3x12 curl-ups on the Roman Chair.  3x12x30lbs on the triceps pull-down (being careful to engage my trapezoids and keep my elbows close to my sides).  3x12x20lbs deltoid pulls (going slowly and being sure to keep my arms low).  I started doing light-weight pec flies, but decided it was a bad idea.   Ditto on a barbell twisty thing that I made up.

Unfortunately, all the lat pulldowns, pec flies and stuff are making me buff in ways that I wanted... so I'm hoping I don't revert back to not-as-buff quickly.

I read a little about yoga, and I've been doing "cow-face" stretches (which I've always been able to do).  There's also a standing plank where you try to "move the paint down" a wall which feels good.  I'm doing some arm circles that I recalled from when I had frozen shoulder.   I really don't want a return to the year when I had encapsulitis in my left shoulder, because that really was demoralizing.