Punch's Palace of Pectoral Punishment!!

[punch]

Flat Straight:

135- 10
225- 2
275- 3 sets 5
225 -15 reps ( rotator still sore on flat but working towards my old wieght)

Incline Straight:

185- 6
225-6
245-2 sets 6 reps

Incline dbl press:

100's 3 sets of 8 reps

Flyes:

45's - 10
65's - 10
75's - 8

Bis:

seated dbl curls:

60's - 10
70's - 6
60's - 10

preachers w/ curl bar:

45's - 10
35's - 10
35's - 1-

21's w/ 25's a side 2 sets.

1 hr 15 min w/ my partner and I. I am beginning to notice my rotator healing in a way where my ROM is not a hindering factor on my bench. It took 3 months to work through it. Word of advice.... If you hurt your shoulder it is far better to reconstruct your workouts around it. For someone like me that has been lifting for as long as I have, an injury is very depressing. I plan on lifting for the rest of my life. A few months of rehab will not be that detrimental. Peace

 

[louden_swain]

looks nice and simple.

 

[erowana]

Hi louden swain . How come you look different. You seem to have grown a few years older.

 

[louden_swain]

Hi louden swain . How come you look different. You seem to have grown a few years older.

lol.

My avatar is a picture of Jack Spates. . the head coach of the OU wrestling team.

He is a motivator and knows what it takes to win.

 

[bifteck]

love the name of this thread! what kinda work did you do to rehab your shoulder? i'm curious cause one of mine is super tight and painful at times. thanks

 

[bignate73]

punch, how much rotator work are you doing? some people i have talked to, like to do a little before they bench, feel it tightens them up/warms it up. i havent tried it personally though, just thought i'd share.

 

[punch]

Bignate....My Rotator was hurt to the point where I could not hit the bar to chest at all, 2 inches above at best. I simply cut flat bench out for 2 months. During that time I did rotator work with a 15-20lb dbl 3 times a week, ESPECIALLY on chest day. The result was great, I now have 90% of my ROM back and most importantly my confidence back. There is nothing worse IMO than being nervous doing a movement after an injury. Mental noise acn siphon your strength right out. Taking time off to heal and reconstruct my workout was the best thing I ever did.