A
Anabolic Beast
VIP Member
- Nov 16, 2010
- 365
- 135
Rehab Work
Prone Shoulder Extension
5lb dumbbell - 2 sets x 15
Prone Horizontal Abduction
5lb dumbbell - 2 sets x 12
Prone Y Lift
3lb dumbbell - 3 sets x 12
Side Lying Horizontal Abduction
5lb dumbbell - 3 sets x 15
External Rotation
Black Thera Band Tube - 3 sets x 30
Internal Rotation
Double Black Thera Band Tube - 3 sets x 20
External Rotation with Arm Abducted 90^
Black Thera Band Tube - 3 sets x 25
Workout
Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50
Chest Supported Leverage Row
45lb x 12
70lb x 12
90lb x 12
120lb x 12
Nautilus Pullover
80lb x 15
90lb x 15
100lb x 15
45^ Incline Bench Press (Dumbbells)
35lb x 30
45lb x 30
55lb x 20
55lb x 20
Pushup
12 x 9 x 7
Rear Lateral (10^ Incline Bench)
15lb x 15
20lb x 1 im5
25lb x 15
Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
40lb x 20/20
40lb x 20/20
40lb x 20/20
Reverse Tricep Dip
20 x 20 x 20
Dumbbell Concentration Curl
15lb x 20
20lb x 20
25lb x 15
Barbell Shrugs
135lb x 20
155lb x 20
155lb x 20
Good workout considering that I've only eaten 4 meals in the past two days. After the Incline Dumbbell Presses I had nothing left in the tank for the pushups. Overall my shoulder is feeling better and is slowly improving. I don't want to push it and have it flare up and become inflamed again or worse so I'm happy to take it slow and steady.
Prone Shoulder Extension
5lb dumbbell - 2 sets x 15
Prone Horizontal Abduction
5lb dumbbell - 2 sets x 12
Prone Y Lift
3lb dumbbell - 3 sets x 12
Side Lying Horizontal Abduction
5lb dumbbell - 3 sets x 15
External Rotation
Black Thera Band Tube - 3 sets x 30
Internal Rotation
Double Black Thera Band Tube - 3 sets x 20
External Rotation with Arm Abducted 90^
Black Thera Band Tube - 3 sets x 25
Workout
Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50
Chest Supported Leverage Row
45lb x 12
70lb x 12
90lb x 12
120lb x 12
Nautilus Pullover
80lb x 15
90lb x 15
100lb x 15
45^ Incline Bench Press (Dumbbells)
35lb x 30
45lb x 30
55lb x 20
55lb x 20
Pushup
12 x 9 x 7
Rear Lateral (10^ Incline Bench)
15lb x 15
20lb x 1 im5
25lb x 15
Nautilus Side Lateral / Nautilus Shoulder Press (Superset)
40lb x 20/20
40lb x 20/20
40lb x 20/20
Reverse Tricep Dip
20 x 20 x 20
Dumbbell Concentration Curl
15lb x 20
20lb x 20
25lb x 15
Barbell Shrugs
135lb x 20
155lb x 20
155lb x 20
Good workout considering that I've only eaten 4 meals in the past two days. After the Incline Dumbbell Presses I had nothing left in the tank for the pushups. Overall my shoulder is feeling better and is slowly improving. I don't want to push it and have it flare up and become inflamed again or worse so I'm happy to take it slow and steady.