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I am currently on a 4 day rotation - Day 1 Delts, Day 2 Legs, Day 3 Chest and Triceps, Day 4 Back and Biceps. Repeat. I have been on this rotation for the last 2 months and it has worked great. I singled Delts because they are my weak area. This has been my routine-
Delts - Military Press, Upright Rows, Side Laterals, Bent Over Laterals
Legs - Squats, Deadlifts, Calf Raises
Chest and Tri's - Incline Bench, Dips, Overhead Dumbell extentions
Back and Bi's - Close grip underhand chin-ups, Barbell Rows, Barbell Curls
2 sets per excercise, max 5 reps. Strength has improved dramatically.
Saturday was Back and Bi's. Did 2 sets of chin ups 5 reps. Then went to do Barbell Curls. On first rep, felt a sharp pain in left lower medial delt. Decreased the wt, and tried another rep, but pain was still present, so I stopped. Sunday was Delts. Warmed up real good and did not have any pain in left shoulder. Was able to do 2 heavy sets of Military press without any pain. Did 2 heavy sets of upright rows without any pain. Upon trying the first lateral raise rep, pain hit me hard. Stopped immedialtely and ended workout. The pain is left medial head, very low in the muscle. By low I mean, from the top of the humerous to the elbow, the pain is farthest from the shoulder and closest to the elbow. For sure medial head though.
Today was chest and tri's. I was able to do 2 heavy sets of Incline Benches and 2 sets of weighted dips. I normally do overhead dumbell extensions for triceps, but since getting the dumbell overhead is "troublesome", I thought it best not to try it.
My thoughts on this injury are that it was a freak accident. I had done 2 sets of chin-ups, yet I ended up injurying my medial head on the first rep of barbell curls. I dont know anyone that warms up their delts prior to doing curls - I might need to do that in the future. What really sucks is my delts are my weak area. My plans are to find what I can do pain free, continue to do those exercises, and avoid putting any stress on the left medial head for at least a month, so no side laterals.
What is strange is, I can do military presses and upright rows pain free, yet side laterals hurt like hell, but all 3 exercises use the medial head to a different degree.
I am troubled as to how I might approach bicep training tomorrow. Any type of curl requires secondary contraction of the deltoid for shoulder stabilization, so I am very concerned about attempting any type of curls at all. I was thinking that maybe I should stick to just close grip underhand chin-ups for my biceps work.
So, any advice on helping this injury? Is the chin-ups idea for my biceps a good one? How long should I avoid side laterals? Thanks
Delts - Military Press, Upright Rows, Side Laterals, Bent Over Laterals
Legs - Squats, Deadlifts, Calf Raises
Chest and Tri's - Incline Bench, Dips, Overhead Dumbell extentions
Back and Bi's - Close grip underhand chin-ups, Barbell Rows, Barbell Curls
2 sets per excercise, max 5 reps. Strength has improved dramatically.
Saturday was Back and Bi's. Did 2 sets of chin ups 5 reps. Then went to do Barbell Curls. On first rep, felt a sharp pain in left lower medial delt. Decreased the wt, and tried another rep, but pain was still present, so I stopped. Sunday was Delts. Warmed up real good and did not have any pain in left shoulder. Was able to do 2 heavy sets of Military press without any pain. Did 2 heavy sets of upright rows without any pain. Upon trying the first lateral raise rep, pain hit me hard. Stopped immedialtely and ended workout. The pain is left medial head, very low in the muscle. By low I mean, from the top of the humerous to the elbow, the pain is farthest from the shoulder and closest to the elbow. For sure medial head though.
Today was chest and tri's. I was able to do 2 heavy sets of Incline Benches and 2 sets of weighted dips. I normally do overhead dumbell extensions for triceps, but since getting the dumbell overhead is "troublesome", I thought it best not to try it.
My thoughts on this injury are that it was a freak accident. I had done 2 sets of chin-ups, yet I ended up injurying my medial head on the first rep of barbell curls. I dont know anyone that warms up their delts prior to doing curls - I might need to do that in the future. What really sucks is my delts are my weak area. My plans are to find what I can do pain free, continue to do those exercises, and avoid putting any stress on the left medial head for at least a month, so no side laterals.
What is strange is, I can do military presses and upright rows pain free, yet side laterals hurt like hell, but all 3 exercises use the medial head to a different degree.
I am troubled as to how I might approach bicep training tomorrow. Any type of curl requires secondary contraction of the deltoid for shoulder stabilization, so I am very concerned about attempting any type of curls at all. I was thinking that maybe I should stick to just close grip underhand chin-ups for my biceps work.
So, any advice on helping this injury? Is the chin-ups idea for my biceps a good one? How long should I avoid side laterals? Thanks
