Got to the gym for the 6AM open to get in some lifts before work.

Superset Incline DB Press and Rotator Cuff Warmup (incline set at less than 45 degrees, 45 sec rest after each superset)

60s x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
60s x 12 / roto work
60s x 12 / roto work
60s x 12 / roto work

notes:  right away there was a lot of groaning and grinding in my left shoulder.  60 lb DBs were going to be a warmup, but I kept it at this, and shortened my ROM a bit, avoiding the bottom of the range while I warmed the shoulder up.  Would rather not stop an inch above my chest, but it is what it is.

Incline DB Fly and Incline Pushups (45 sec rest)

40s x 10 / 10 pushups
40s x 10 / 10 pushups
40s x 10 / 10 pushups
40s x 10 / 10 pushups

notes:  To see how my shoulder was doing, I used the Smith Machine for the pushups, so I increase or decrease the incline as I wished.  I ended up starting at waist level, and dropped it a rung every set.  By then, my shoulder felt better.

Superset Decline BB Press and Mid-Cable Flys (45 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 100 x 12

notes:  By this point my shoulder was all good, so I was able to touch bar to chest, and get both a good stretch and good squeeze on the flys.

Assisted Chest Dips (assist for 45% BW, 30 sec rest)

10, 7, 7, 9, 8

notes:  I horribad at chest dips, but I wanted to give my shoulders lots of work now that they were warmed up.

Incline Skullcrushers (incline set at less than 45 degrees, 45 sec rest)

60 x 15
60 x 12
60 x 10

notes:  Felt weak as shtttt doing these, dammit.

One Arm Hammergrip Cable Extension (0 rest, back and forth arm to arm)

50 x 12/12
50 x 12/12
50 x 12/12

notes:  Made sure to get some good ROM here, full stretch until forearm touches bicep, full contraction to straight arm

Overhead Straight Bar Extension (45 sec rest)

100 x 15
110 x 12
110 x 11

notes:  still felt weak.

post-work cardio  20 min elliptical.  then a quick shower and walked 10 min to work.

Workout was meh, far from my strongest.

Workouts are generally like this for me:  carefully monitor my rest times, try and get in full ROM on at least one movement if not all, supersets are fun.

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