BovaJP
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Staff Member
- Feb 15, 2013
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Smart move leaving your ego at the door. I know how hard that is to do, but slow and steady will get you to the finish line quicker than lifting recklessly. And yes I have a hard time following my own advice.Mon, 6/17
Chest/Triceps
Warmed the fxck up.
Superset: 5 sets/10 reps
-db incline bench
Left arm/right arm:
20#/8#
25#/10#
30#/10#
35#/10#
35#/12#
-single db tricep extension
Left arm/right arm:
12#/10#
12#/10#
12#/10#
12#/12#
12#/12#
Superset: 5 sets/10 reps
-db flat bench
Left arm/right arm:
25#/8#
25#/10#
25#/10#
25#/10#
25#/10#
-standing cable rope pull downs
40#-1st set
50#-2-5 sets
Finisher: 2 sets/30 reps
standing straight bar cable pulldowns for triceps
50#
NOTE: The weights for db bench presses for my affected arm/right arm seemed light, but manageable to me at the time. I did NOT want to push it, so i had to really not let my ego get away from me, and must lift smart at this time. I think I will just increase the weight weekly, based on how it feels.
Smart move leaving your ego at the door. I know how hard that is to do, but slow and steady will get you to the finish line quicker than lifting recklessly. And yes I have a hard time following my own advice.
I think one of the biggest factors in rebuilding the strength in my shoulder is getting the balance back. ive read where you feel like your using other parts of the shoulder area and I think that's more about balance and the weight is not staying in the groove due to total lack of balance strength, if that makes sense. ive started doing only lifts that don't cause any pain like DB bench with the db's held together palms facing each other. I can go as heavy as I want so ill work up in weight and then put the bench up to the lowest angle and work my way back down. for shoulder I do side raises, low weight, high reps, to get as much blood in the area and then use the natulas shoulder press, very light weight, and focus on full range. when I train back I keep my hands palms facing each other for all lifts and am able to go as heavy as I want for rows but for pull downs it is similar to shoulder press. I use the natalus, light weight, high reps, and focus on full range. seems to be working and as soon as the pain is gone 100%, then ill go back to regular training. if I don't get there by end of yr im gonna have my doc refer me to a new shoulder doc and get a new mri.
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