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04-07-2008, 07:24 AM
| #201 (permalink) |
| Rank: Middleweight Experience: > 1 Year  Join Date: Jan 2007 Location: NC
Posts: 2,251
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Gender:   |  Mon - Heavy DB press 4X8 Rows 4X8 Lat pulls 4X8 Shrugs 4X12 Bi/tri cardio Tue - Light SL deadlift - week a 4X8 OH Squats - week b 4X8 Calve raises 10X10 Hyper extensions Abs cardio Thur - Light Push press 4X8 Front/side raises Rotator cuff Abs cardio Fri - Heavy Squats - week a 6X6, 1X20 Deadlift - week b 6X8 GH raises Abs I hate to keep changing my workouts, but I haven't been able to work everything out to the way I like it. I think this will be a lot better. I might even increase the volume on Friday...I'm only going to be doing one heavy compound lift, so I want to get a lot out of it. We'll see how it goes after this week. I just needed to write it down somewhere so I can look at it. Last edited by Ross86; 04-07-2008 at 04:56 PM. |
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04-07-2008, 05:07 PM
| #203 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,251
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Gender: | Flat DB press - 1X8 70, 4X6 80 Lat pulls - Front 4x8 120, 135, 150 - Rear 2X8 105 DB Shrugs - 3x10 80 T-bar rows (wide) - 2X8 70 Cable rows - 2X10 120 I loved doing DB press. I think that's something that I will progress with a lot. I need to start using the pull-up-assist-machine-thing. That way I'll get the ROM that I want and quit doing lat pulldowns. My biceps were fried today and I never did a curl...all of that pulling was crazy. |
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04-08-2008, 01:51 PM
| #204 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,251
Country:
Gender: | Front squats - 3X8 155 Calve raises - 10X10 70 planks cardio OH squats didn't work out today. I tried them, but was having bad balance issues. And holding any weight at all over my head with a snatch grip killed my bad shoulder. I might try it again at a later point in time. |
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04-08-2008, 04:43 PM
| #208 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,251
Country:
Gender: | Some rotator cuff exercises. It has gotten a lot better. Most of the pain that I feel now is actually in the joint. If I raise my arm to shoulder level, straight out in front and move it directly out to my side, it grinds and pops. And if I do the same motion that I use when doing bench press, it grinds and pops. I can partially push it out of the joint by just raising up my arm and moving it front to back. There's no pain there though. The difference in strength between my right and left side when I'm doing the rotator cuff exercises is incredible...I do about 3-4 times more weight on the right side. I assume that I tore some of the cartilage and stretched the tendons. It has been several months since I've hurt it again. I think the tendons are tightening back up and becoming stronger. |
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04-09-2008, 04:38 AM
| #209 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Oct 2006 Location: San Antonio, Texas
Posts: 1,263
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Gender: | Take care of yourself Ross. I know going superheavy is fun as hell, but you definitely do not want to do more damage. Good luck rehabbing the shoulder.  |
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04-09-2008, 06:52 AM
| #210 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,828
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Gender: | You should also be doing scapular stabibility work then. That, I am sure, will make all the difference to you. The rotator cuff work will essentially be worthless if there is scapular disfunction. Almost without a doubt. Good luck on it, Ross. |
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