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MM Training Log

08/05/04 Bench day - dropped the weight a little, trying to stay at a zero pain level.

Bench press
bx20 bx20 bx20

Lying flat on bench , arms extended, shoulder pushups
bx10 95x10 135x12

Lockouts
95x10 115x15 135x10

dip machine 2 different grips - super setted - 6sec up / 6sec down
0x10 90x10x10 90x10x10 90x10x10 90x10x10

Machine Flyes - 6/6
60x10 70x10 70x10

Rev pec dec
50x10 50x10 50x10

Alt db curls
15x12 20x12

"L's" 2 directions
12x10 15x10 15x10
12x10 15x10 15x10

machine pullovers
45x10 75x10

alt db. hammer curls, across body
25x16 35x12 35x12

trap machine - 2 differnet grips - super setted.
90x20x20 180x20x20 270x20x20

Bent over barbell rows
bx10 135x15 135x15

I'm still experimenting with what hurts and what doesn't. I think may be pushing it too much and moving too fast. I'm going to start doing the cuff complex and elitefts shoulder rehab everyday.

If I feel pain I stop the movement. I feel ok at the gym but once I get home about 1/2 hour later my right shoulder starts to ache a little and some movements cause very slight pain.
 
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8/6/04 Elitefts shoulder rehab day 2 - 2x10reps 1setx8reps
Everything 6sec up 6 sec down

Dip machine
45x10 110x10 110x10 110x8

Cable crossovers
50x10 60x10 60x8

Rev. bench press
bx10 bx10 bx8

Straight arm pullover - 1 pulley
40x10 50x10 50x8

Floor Press
w/thera band at home
x10 x10 x8

Cuban curls
bx10 bx10 bx8

Rotator cuff roll
25x10 25x10 25x8

****************************************************
8/7/04 Elitefts shoulder rehab day 3 - 4sets x 10reps
Everything 6sec up 6 sec down

Dip machine
45x10 110x10 110x10 110x10 110x10

Machine Flyes
60x10 60x10 60x10 60x10

Rev. bench press
bx10 bx10 bx10 bx10

Straight arm pullover - 2 pulley
50x10 50x10 50x10 60x10

Floor Press
--------

Cuban curls
bx10 bx10 bx10 bx10

Rotator cuff roll
25x10 25x10 25x10 25x10

********************************************

8/7/04 Squat day - DE

Speed Squats - atf-
95x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 225x2 225x2

Hyper ext.
bxx8 bwx8 bwx8 bwx8

Row machine - each arm
95x8 90x8 180x8 270x8

Ham machine
45x6 90x6 135x6

8/8/04 Elitefts shoulder rehab day 3 - 4sets x 10reps 1set x 11 reps
Everything 6sec up 6 sec down

Dip machine
110x10 110x10 110x10 110x11

DB press
25x10 25x10 25x10 25x10 25x11

Rev. bench press
bx10 bx10 bx10 bx10 bx11

Straight arm pullover
50x10 50x10 50x10 50x11

Floor Press
50x10 50x10 50x10 50x10 50x11

Cuban curls
bx10 bx10 bx10 bx11

Rotator cuff roll
35x10 35x10 35x10 35x10 35x11

******************************************
8/8/04 bench day - de

French press machine
40x10 30x10 30x10

Front plate raises
50x5 50x5

8/9/04 Elitefts shoulder rehab day 5 - 2x10reps 1setx8reps
Everything fast tempo - add 2.5-5 lbs to everything.

Dip machine
130x10 130x10 130x8

db press
50x10 50x10 50x8

Rev. bench press
50x10 55x10 55x8

Straight arm pullover
60x10 60x10 60x8

Floor Press
65x10 65x10 65x8

Cuban curls
30x10 30x10 30x8

Rotator cuff roll
45x10 50x10 50x8

********************************************

8/10/04 shoulder rehad day 6 10rx10sets

Dip machine
130x10 130x10 130x10

Rev. bench press
50x10 50x10 50x10

db press
30x10 30x10 30x10

db fly's
20x10 20x10 20x10

DB Straight arm pullover
35x10 35x10 35x10

Floor Press
65x10 65x10 65x810

Cuban curls
30x10 30x10 30x10

Rotator cuff roll
50x10 50x10 50x10

******************************************

8/10/04 Squat day

bx12 95x10 135x20 225x20 315x8

Ham string machine
90x5 90x5 90x5 90x5

Partial deads- at knees
135x20 225x15

Doing rehab and a regular workout is wearing me out.

**********************************************

8/11/4 shoulder rehab day 7 10rx4sets

Dip machine
130x10 130x10 130x10 130x10

Rev. bench press
50x10 50x10 50x10 50x10

db press
30x10 30x10 30x10 30x10

db fly's
20x10 20x10 20x10 20x10

DB Straight arm pullover
35x10 35x10 35x10 35x10

Floor Press
65x10 65x10 65x810 65x10

Cuban curls
30x10 30x10 bx10 - dropping weight, this is causing some pain.

Rotator cuff roll
50x10 50x10 50x10 50x10

*******************************************************

8/12/04 shoulder rehab day 1 2sets x 10 reps / 1 set x 11 reps

Dip machine
130x10 130x10 130x11

Rev. bench press
55x10 55x10 55x11

db press
30x10 30x10 30x11

db fly's
20x10 20x10 20x11

DB Straight arm pullover
40x10 40x10 40x11

Floor Press
65x10 65x10 65x11

Cuban curls
Bar x 10 bx10 bx11

Rotator cuff roll
50x10 50x10 50x11


***************************************************
8/12/04 Bench day
Machine french press
40x10x5s

Dumbell rows
70x6 105x6 130x6

Rev pec dec
50x10x3s

Lockouts
95x10 135x10 155x6

Alt hammer curls
50x10x2s


***************************************************

8/14/04 8/11/4 shoulder rehab day 2 3 set x 10 reps / 1 set x 8 reps slow 6/6 tempo

Dip machine
130x10 130x10 130x10 130x8

Rev. bench press
55x10 55x10 55x10 55x8

db press
30x10 30x10 30x10 30x8

db fly's
20x10 20x10 20x10 20x8

DB Straight arm pullover
40x10 40x10 40x10 40x8

Floor Press
65x10 65x10 65x10 65x8

Cuban curls
bx10 bx10 bx10 bx8

Rotator cuff roll
50x10 50x10 50x10 50x8

*********************************

8/14/04 Squat day

Box squats
135x2 225x2x9sets

Hypers
x8

One are row machine, alternating
R: 45x8 90x8 180x6 225x6
L: 45x8 90x8 180x6 225x6

Ham machine
90x6 135x6x2

Curl bar curls
35x8 45x8 75x8

Rev curl bar curls
45x8 75x8

Rack lockouts 3-4"
135x10 225x10

Pull throughs - I'm not sure if I'm doing these correctly.
30x10 60x10 95x10
 
Dropped the weight.

8/22/04 shoulder rehab day 1 x10x3sets Slow 6sec up 6 sec down

Dip machine
150x10 150x10 150x10

Rev. bench press
75x10 75x10 75x10

db press
35x10 35x10 35x10

db fly's
25x10 25x10 25x10

DB Straight arm pullover
50x10 50x10 50x10

Floor Press
85x10 85x10 85x10

Cuban curls
Bx10 Bx10 Bx10

Trap shrugs - super setted front & back
90x20/20 180x20/20 270x20/20
 
8/25/04 Day 4 shoulder rehab x10x4 x11x1

Bad day


Dip machine
150x10x4 x11 - ok some pressure

Rev. bench press
75 x10x4 x11 - ok until the last 2 sets then worn out

db flyes
25x10x4 x11 - tired, tiny ache

db press
35 x10x3 - starting to really ache


Cuban curls
bx8 - worn out and starting to ache

DB Straight arm pullover
skipped

Floor Press
skipped


I'm not sure what I'm doing wrong.
Possible problems:
1. Maybe I do not sleep enought
2. My protien intake fluctuates
3. Maybe I'm doing too much weight, some exercises feel good until a certain set or rep.
4. Maybe I'm doing too much weight when I do my modified westside routine.
5. Maybe moving up too fast in the squat is causing too much pressure in the area.


I'm lost here. No med insurance, VA docs clueless, no real rehab program.
 
8/31/04

Front lat raises
thumbs up - 5x10
thumbs down - 3x10
thumbs side - 5x10

Side lat Raises
thumbs up - 5x5 painfull, dropped to 3lbs - no pain
thumbs down - 3x10
thumbs side - 5x10

bent over lat raises
thumbs up - 5x10
thumbs down - 3x10
thumbs side - 5x10

Overhead db press
10x10 each arm

L's
face down both arms 10x10
right side v1 10x10
left side v2 10x10
right side v2 10x10
left side v1 10x10

Cuban row - db
10x10 each arm

face down shurgs of incline bench
25x10 40x10

standing 45 degree push ot sides exercise
15x10

reg bench 6/6 sec
bx10

rev bench 6/6 sec
bx12 65x12 - some pressure no pain.

Pulldowns clise grip v bar
50x8 100x6 150x6 200x6

French press
40x10x3

Preacher curl machine
35x15

db shrugs
50x20

This sucks :mad: :mad: :mad:
 
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