TweetMe and wife will be reading this. She had shoulder and bicep sugery last year looking forward to ur tranning log and best wishes
TweetToday I am attempting a comeback from an injury that is still hampering my upper body training. The injury is located in the anterior part of my right shoulder and is only aggravated during pressing movements. So, Im thinking that light and indirect training may help along with some injury specific rehab training. Here goes....
January 09, 2015
Bench Training (ReHab)
BB Bench
Bar x 20/20/20/20/20
DB Front Raises
15 x 15/15/15/15/15
DB Side Laterals (Running the Rack)
20x10 25x10 30x10 35x10 40x5
DB Prone Laterals
20x10 25x10 30x10 35x5 40x5
Seated OHP ~ Unilateral Machine
1pps x15 2pps x10 3pps x5 2pps x5 1pps x15
CGBP
135 x 10/10/10/10/10
JM Press
135 x 5/5/5/5/5
Cable Press Downs ~ V Bar
100x15 120x15 150x15
BB Shrugs
405x10/10 500x10/10
Body Weight ~ 308lbs
TweetMe and wife will be reading this. She had shoulder and bicep sugery last year looking forward to ur tranning log and best wishes
TweetJanuary 10, 2015
Squat Training (ReHab*)
Safety Squat Bar Squats (Bar 62 lbs)
152x10 242x5 332x3 422x2
Hack Squats
1pps x10 2pps x7/5
Leg Extensions
60 x 15/15/15/15/15
Seated Calves
45x20 90x20 135x20 180x20
ReHab* ~ Target; Rhomboids and Mid/Lower Traps
Chest Supported Rows
90x15 180x10 270x10 360x5 360x5 270x5 180x5 90x15
DB Rows
50x10 75x10 100x10
Seated Rows
150 x 10/10/10
TweetJust checking in Max. Hahaha
~Trixie~
TweetGood luck maxseg! You will recover...I knows it
Veritas Vos Liberabit
TweetHarharhar!
Thanks Boss Lady!
TweetAnd your a monster !!!
TweetBeing plagued with injuries is common for me so ill be paying attention to how this is working for ya. Quick recovery bro, hope it goes well. Looks like a solid schedule
PAIN DON'T HURT
Tweetthink we may have close to the same thing.. what has worked for me (mine is to still healing).
1. massage. focusing on the neck ..seems to radiate into the shoulder area that is problematic
2. stretching and light dumbbells work
3. oddly enough.. for what ever reason I began to apply Formeron from black lion on the areas after my shower in the morning.. its only my 3rd week but my pain has decreased substancually in the areas effected. its working so thought I would share it with ya.
good luck with it.. pain sucks and I know how fun it is to go heavy
TweetThanks Brother! Feeling weak at the moment.
Thanks Zoot, Injured back in the spring and never made a full return. Did some BBing style training but it just wasnt the same. Said the hell with it and stepped away for a few months. Here goes....
Its believed to be "Scapular Slide", its where the pecs and upper traps over power the rhomboids and mid/lower traps causing an impingement and misalignment in the shoulder joint. Hurts only when I press. Soooo, Im focusing with lifts that will target the weak areas and little to no pressing. Hope it works.
TweetGood luck with your recovery and training brother!
TweetThanks Brother!
TweetJanuary 12, 2015
Bench Training (ReHab)
JM Press
135 x 5/5/5/5/5
Kennelly Press
30x15 40x10 50x6 40x10 30x10
Skull Crushers
70x15 90x10 110x5
Seated OHP ~ Machine
1pps x15/15/15/15/15
“Grapplers”
50 x 15/15/15
Clean & Press
135 x 5/5/5
Pec Deck
100 x 15/15/15
Seated Incline Press ~ Machine
1pps x 15/15/15
DB Shrugs ~ No Straps
100x12 110x12 120x12 130x10 140x12 150x12
Grapplers
TweetMonster workout brother keep it up.
TweetJanuary 14, 2015
Deadlift Training (ReHab*)
Deads
135x5 225x5 315x5 405x3
RDLs
225 x 5/5/5/5/5
Seated Calves
1pps x20 2pps x20 3pps x20 4pps x20
ReHab* ~ Target; Rhomboids and Mid/Lower Traps
BB Rows
135 x 8/8/8
Chest Supported Rows
2pps x 10/10/10
Lat Pull Downs w/rope
100 x 10/10/10/10
Grapplers
50 x 10/10/10
Working with such light weights is a real ego killer, hope it pays off soon. Ugh…...