Training log

[Parabellum]

12/6/03 Rehab Shoulder / Squat day

Rotator Cuff
5 lbs x 20
10 lbs x 10
10 x 10

Mini band shouder press
b x20
mini+bar x 10
mini+bar x 8
All sets hurt

Minis band bench press
bar x 10
bar x 10
mini+bar x 15
mini+bar x 15
All sets hurt

Tri barbell ext
b x 10
95 x 10 , not a good idea this seems to stress it even more.

Shoulder is about the same as last week, except that I don't feel it unless I move it in certian directions.

Squats
bar x 20
bar x 20
135 x 20
225 x 20
315 x 6 looks like my back is finally gettign better
I stopped her and will pick up next week. Trying to ease into it.

_______________________________________________

12/7/03 Shoulder rehab / back

Rotator cuff exercise, both arms
10 lbs x 10
10 x 10 right/ 5 left (huh)
10 x 10

Mini Shoulder Press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt.

Mini band bench press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt

Dumbell Rows - been a while. with these.

45 x 10
100 x 6
120 x 6
140 x 6 (with strap)

Shrug machine / contraption
Super set narrow and wide grip

90 x 20/20
135 x 20/20

I'm so angry with myself for hurting myself!

 

[WalkingBeast]

Great work brother! It fucking sucks working around an injury. I recently hurt my back, took some time off, then re-pulled it in a different area. Youll come back stronger though, no doubt!

 

[Lord_Suston]

go nice and slow with the shoulder and test for imbalances, might need some more rear delt work and lat conditioning

 

[Tweakle]

ah that sucks... shoulder injurys really take the joy out of life. hope you get it rehabbed quickly.

 

[Parabellum]

WalkingBeast, hell yeah.

Lord Suston, I just hope I'm not doing more harm than good doing the band press's.

Tweakle, I hope so. At least I can squat.

 

[Lord_Suston]

I really recomend dropping band presses for mor rotator cuff oriented excercises, the bands are good for AR but the pu a lot of resistance at the top range of motion and stress the stabilizers too much IMO during an injury.

Good luck, Try some light cuban rows and reverse cuban rows

 

[Parabellum]

Good luck, Try some light cuban rows and reverse cuban rows

What are cuban rows?

 

[Parabellum]

9/10/03 More self perscribed rehab

Reverse Grip bench press - slow down / slow up
bar x 15
b x 10
95 x 10
95 x 6 regular comp grip, no can do. Should i just work through the pain, like elbow ten.
95 x 10

Mini band bench press - slow down / slow up
bar+mini x 10
bar+mini x 10
95+mini x 4

Pulldowns rev med/wide grip
120 x 6
180 x 6
220 x 6
250 x 2

2 pulley Pushdowns - triangle bar /\,
60 x 10
80 x 10
100 x 6
120 x 6

Hammer curls
35 x 8
40 x 8

Stiff Deads
135 x 8
135 x 8
135 x 8
Getting my lower back used to the movement again.

 

[Lord_Suston]

cuban row, keep are parallel with floor elbow bent at 90 degress and bring the weight up from floor to upritght, should look like a db clean but slower with a lot less weight.

your workout was done in september???

 

[Parabellum]

I made a mistake there, it shoudl have read 12/10/03.
Do you havea ny pics of the cuban row?