My log disappeared, so here is my new one.....
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My log disappeared, so here is my new one.....
05/10/2014
Bench Rehab
Outside Rotation w/ Band
20/20/20/20/20
Face Pulls w/ Band
20/20/20/20/20
Bench
Bar x20 135x15 225x5/5/5
Seated OHP ~ Unilateral Machine
1pps x20/20/20/20/20
Incline Press ~ Unilateral Machine
1pps x20/20/20/20/20
DB Laterals;
Front 20x10/10/10
Side 15x15/15/15
Rear 20x10/10/10
Tricep Cable Push Downs
150x15/15/15/15/15
BB Shrugs
405x10 500x10 600x10 700x5
405x20 315x20 225x20
Deads
135x5 225x5 315x5 405x3 500x1
RDLs
315x3/3/3/3/3
Calves ~ Leg Press
650x20/20/20/20/20
DB Curls
30x10 35x10 40x8
Cable Hammers w/ Rope
100x10/10/10
BB Curls
Bar x15/15/15
That sucks about your log- I know cuz mine disappeared before. Oh and I could keep up with you on the bb curls- lol
Injured, Not United........DamnPhone!
get that bad boy healed up max so you can start pushing those crazy numbers again. did you get you some pro short bands and try those spider crawls for rehabing it? it helps mine out a ton.
i guess you could bring the squat and deadlift up a few hundred pounds while it heals.
Hey max.. Tried to pm u but ur full
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Bench Rehab
Rotator Cuff & Delt W/U
Outside Rotation ~ Band
25/25/25/25/25
Bench w/ Bar
25/25/25
Bench
135x20 225x10/5/5/5
Skull Crushers
110x10/10/10
DB OH Ext.
50x15 60x10 70x10
Tri Cable Press Downs
150x15 195x10 240x5
Lying DB Ext. from Floor
20x20/15/15
BB Rows
135x10 225x10 315x3
Lat Pull Downs
100x20 150x10 200x5
Seat OHP ~ Unilateral Machine
1pps x15/15/15
DB Side Laterals
20x10/10/10
Prone DB Laterals
20x10/10/10
BB Shrugs
405x10 500x10 600x10
Thanks for the post I would not even know how to put 600 lbs on a bar let alone shrug it.
how's the shoulder feeling and healing up max?
your gym nay have them or if not pick these up max and start doing those spider crawls and using them for your bench press work to lock your shoulders into position. they work awesome:
https://www.flexcart.com/members/elit...d=495&pid=3254