Parabellum
New member
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.
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.