Tag Archive: rotator cuff


June 9, 2015

Shoulders, back, traps and forearms and biceps still rekt from the massage, but I still needed to put in work today.

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 5

notes: prob set my weight too low on this one, felt EZ, so I repped out the last set a little bit.

Seated DB Press (2 min rests)

20s x 8
40s x 5
*sleeves and wraps on*
55s x 12
60s x 8
65s x 6
65s x FAIL

notes: I almost never do these, because I suck at cleaning them up to my shoulders from seated. I tried to do a second set with the 65s, and I was just burning so much energy bringing them up that I said fukk it and moved on. I have seen the videos, I am aware of they technique they suggest, but it just hurts when I do it, and I avoid trying to tax my shoulders and end up pulling something in my back in the process. Like I said, I suck at it.

Z Press (folded up yoga mat under my butt, minimal rest)

bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 3

notes: I wanted to make up for the DB Press, so on the Z Press I started light and kept the rests low and climbed up. So I would do the reps, change the plates, sit back down and do the next set.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Cable Side Raises (leaning raises, 60 sec rests)

1 plate x 10/10
2 plates x 10/10
3 plates x 10/10

notes: Leaning means I held the machine and leaned away from it, increase my ROM at the top a bit. This is my first time using this particular cable machine at this specific gym, and the plates SAY 20 pounds each, but there is no fukkin way I am straight arm side raising 60 pounds with my bum shoulders. So the plates lie. So I will just count the number of plates I stacked.

postworkout: 15 min stairmaster

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June 5, 2015

Wanted to work on my shoulder health a bit, and get some arm work in. Nothing heavy, just light work and pumps. Office gym, early afternoon.

warmup: supersetting taking a light DB through ROM of my rotator cuffs, and over & backs with a resistance band – 3 sets of that with no rest

Superset: Incline DB presses & Band Pullaparts

40s x 15 / 8 pullaparts
40s x 15 / 8
40s x 15 / 8

notes: rests were long bc people kept wanting to talk to me. We showed our scars, I lifted my shirt to a girl so she could look at my bruised sternum (smooth operator that I am), and some guy showed me his finger that he was about to lose to gangrene. Lots of fun.

Superset: Minor Chest Dips and Over & Backs (60 sec rest)

12 dips / 8 O&B
12 / 8
12 / 8
12 / 8

Incline Rear Delt DB Flys (90 sec rest)

10s x 20 then 30 “hang and swings”
10s x 20 then 30 H&S

notes: Again, a John Meadows idea: you do normal reps, then try to bring them up only a fraction of the ROM, like 6-8 inches, trying to isolate your rear delts, not as controlled just squeeze them up then let them fall back down. basically 20 good reps, then 30 partials. Rear Delts were on fire!!

Rear Delt Cable Flys (10 second rests only!)

5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10

notes: I have used this as a finisher to good effect before: real light weight, 10 sets of 10 with only 10 seconds rest between sets. good form, slow down the negative, finish the rear delts off. Had problems taking the attachments off the cable machine at the end… arms did not want to lift!

Superset: V Bar Pushdowns then DB Hammer Curls (60 sec rest)

37.5 x 12 / 30s x 12
37.5 x 12 / 30s x 12
42.5 x 12 / 30s x 12
47.5 x 12 / 30s x 12
52.5 x 12 / 30s x 12
57.5 x 12 / 30s x 12

notes: I was enjoying this combo, and the focus  was on point, so I just kept doing more sets. Haven’t used this cable machine in a while, so I had to slowly build up until I found a weight that worked for me. In the meantime I just focused on full ROM and controlled reps. Hammer curls felt good! Could see some muscles in the forearms getting jacked – I think my flexors tend to build up faster than my extensors, if that makes sense, but the extensors were 100% pumped that time.

April 17, 2015

Well, time to shake off the winter torpor.

I need to work on my speed and agility, so I will start incorporating that stuff in.

Met up with the trainer for some general conditioning and rehab

1. a series of short speed drills: forwards, backwards, laterals, skipping (lol)

2. some agility drills over the hurdles

3. Wall balls with the medicine ball

4. Medicine ball slams

5. battle ropes for 30 sec on and 30 sec off for a bunch of sets

6. power clean & press from the hang. did the bar for a few sets of 3-6, the 95 pounds for 3 sets of 6

7. Superset: 2 rounds of
a. IYT with the TRX for 10 reps each: I, Y, then T (IYT meaning like a rear delt fly with your arms in 3 different positions)
b. seated 1 arm external rotations with a light DB for 10-12 reps each arm
c. dolphin waves for 10 pulses

Then I did some LISS on the elliptical for 15 min

Mar 7, 2015

Back at it.

Clean & Press (I started off clean & strict press each rep, clean from the hang, 90 sec rest)

45 x 3
95 x 3
140 x 1
140 x 2
140 x 1
140 x 3 (clean once, push press 3 times)
140 x FAIL
140 x 3 (clean and push press each rep)

notes: 2nd crappy week in a row on the clean and strict press. I just couldn’t get it going. And only 2 weeks ago 135 for 3 reps was no big deal. I need to sit down with my coach (she is travelling right now) and get some help, because I think my form must be breaking down and its costing me my performance. I could clean it, but I couldn’t strict press any more. So I ended up just doing push presses. Very disappointed.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

40 x 20 / 8 over and backs
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8

notes: This still is feeling good. Upped the weight a bit and was still hitting the sweet spot.

Z Press (sat on a rolled up yoga mat, 90 sec rest)

45 x 8
75 x 8
105 x 8
105 x 8

notes: This was a big improvement from last week. My hips felt tight last week so I sat on a rolled up light yoga mat, and the warmup sets felt so good that I knew I had a good shot. My eventual goal is to sit flat on the ground, but this was a good few sets.

Shoulder Complex: DB Front Raises / Machine Lateral Raises / Reverse Pec Deck (60 sec rest)

20s x 10 / 30 x 10 / 30 x 10
20s x 10 / 40 x 10 / 40 x 10
20s x 10 / 50 x 10 / 50 x 10
20s x 10 / 60 x 10 / 60 x 10
20s x 10 / 70 x 10 / 70 x 10
20s x 10 / 80 x 10 / 80 x 6

notes: Decided to take a break from the 6-Way complex, as I know it hurts a bit on the shoulder (it hurts in a kinda good way, but it is still stressful). I kept the front raise weight the same so I wouldn’t have to keep chasing down dumbbells and just changed the pins on the machines. I have learned a few tips to keep my shoulders feeling good, for the front raises I bring the DBs down with a neutral grip (hammer grip), and then pronate my palms on the way up; and for the reverse pec deck, I hold the handles with my thumbs facing down so as to hit my rhomboids more.

Sets felt good so I kept upping the weight until I found the sweet spot.

Arm fluff time! Something more traditional than Cannonball Sets this week.

Superset DB Bicep Curls and V-bar Pushdowns (60 sec rest)

30s x 20 / 100 x 30
30s x 20 / 110 x 30
30s x 15 / 110 x 23

notes: high rep plumpness! Arms were tired but nice and full! They didn’t have that amazing tight feeling, but they did have visible size on them. It wasn’t my best pump ever, but it was still fun.

post-workout: LISS elliptical

I missed the Thursday workout and needed to catch up, so I did my compound work at Noon, and then some shoulder health work at 4:30 PM.

To accommodate the fact I was working out twice, I dropped the volume to a minimum on the Noon workout, just one top set and one backoff set.

Noon Powerlifting

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, 3 minimal rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

259 x 6 @RPE9

245 x 6 @RPE8

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
145 x 2
160 x 1

180 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
225 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

325 x 6 @RPE8

315 x 6 @RPE8

It was a good thing I minimized the volume – I was pretty short on time and had to take off. There was no work today but I had to run errands before the late afternoon workout.

As well, one side effect of having such irregular sleep over the holidays meant that my low back had not fully recharged – it got pretty sore during the workout. What I really need are really long marathon sleeps in my bed, not catnaps throughout the day.

Also, squats kinda hurt because I had cut up my heel a bit – I build up excess dead skin and scrub it off and went too deep so my heel was bleeding. Putting pressure on it while I walked was no fun, and it was also distracting during the squats.

PM Shoulder Health Workout

Same workout as last week, just a little more compressed for time.

Superset Scapula Stretch Pulldowns and Rotator Cuff Warmup (no real rest b/w sets, back and forth)

12 plates x 8 / 15 lb DB taken through ROM 15 times per arm
13 plates x 8 / ROTO
14 plates x 8 / ROTO

Stretched Rows (30 sec rest)

12 plates x 8
14 plates x 8
16 plates x 8

Superset Minor Chest Dips and DB Rear Delt Flyes (60s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

Superset DB Hex Press and Band Pullaparts (60s rest; flex each pullapart at peak contraction for 1 second)

45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts

notes: Used a heavier resistance band than last time.

Superset DB 6-Way and Band Over&Backs (60 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

Planks (30s rest)

30 sec
30 sec
30 sec
30 sec

Ugh, my throat is sore and I feel shaky. Hope I am not fighting off a bug. 2 workouts in one day might have been ill-advised.

Cut Day 27

My trainer prescribed a good shoulder health day for myself – exercises that I have done before that feel good on my shoulder girdle, and gave me a pump while I was at it. I took some John Meadows routines and mashed them together. He might not approve, but hey, it is my mix

warmup

take a DB through ROM for my rotator cuff, 30 seconds rest b/w sets

15 lb DB done 15 times per side; 3 sets

Scapula Stretch Pulldowns (90 sec rest b/w sets)

120 x 8
130 x 8
140 x 8
150 x 8
160 x 8
170 x 8

notes: These are simple enough, widegrip pulldowns, but you let your arms extend at the top all the way, until you feel a stretch in your scapulae, pulling your arms out of the sockets a bit and starting to pull you off of the seat pad. Not knowing what this cable machine was like, I started low and worked my way up.

Stretched Rows (90 sec rest)

150 x 8
150 x 8
150 x 8

notes: Continuing in the same thought process of stretching my shoulders out first, these are a bit more complicated. You put a narrowgrip attachment on the lat pulldown machine, stand up and back from it, brace one foot on the seat pad, and row the attachment into your chest. But on the negative you let your arms extend all the way, until you can drop your head down between your arms. You look like an idiot, but it works. After these first two movements plus the warmup, my shoulders felt loose, AND I had a really good pump going on in my back from such a wide-extending ROM. Bonus!

Superset Minor Chest Dips and DB Rear Delt Flyes (90s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

notes: Minor chest dips are when you keep your arms straight and SINK down into your shoulder girdle, pressing yourself up with only your chest. Doing the RD flyes, I could tell right away my right shoulder was sore, but I also felt like this movement was not making it worse, merely exposing where the stiffness is. Don’t need to go heavy, just need to work the cobwebs out of it.

Superset DB Hex Press and Band Pullaparts (90s rest; flex each pullapart at peak contraction for 1 second)

50s x 10 / 20 pullaparts
50s x 10 / 20 pullaparts
50s x 10 / 20 pullaparts

notes: Hex Press means you mash the DBs together as you press. Right away, my shoulder groaned from this. I didn’t want to risk this pressing movement aggravating it, so I cut one set out and raised the reps on the pullaparts up from 10 to 20. This transferred more work to my rear delts, but I think they haven’t been getting enough to do lately and its been unbalancing.

Superset DB 6-Way and Band Over&Backs (90 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

notes: I SAY I am doing 20 over and backs, but by this point in the workout, my shoulders are so pumped, I need a few breaks during the second and third set! This is why I love this particular Meadows workout, it pumps the hell out of my shoulders with no weight! I have done it maybe 6 times, and each time I do it, I can NEVER make it through those over and backs at the end. The sequencing of the movements is just genius, it works quite well on me, the whole thing as a package.

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

notes: Again, I had to take a few breaks, but did not end the set until I hit 25.

Creampuff Ab Machine (30s rest)

160 x 25
160 x 25
160 x 25
160 x 25

post-workout: 15 min LISS on the elliptical, staying in the “endurance” zone

20/27 Shoulders, Back, Chest

Overhead Press

warm-up – Superset with Rotator Cuff Work  (change weights and go again)

60 x 5 / 10 lb DB taken through ROM 15 times per arm

80 x 5 / ROTO

95 x 5 / ROTO

main – Superset with Widegrip Pulldowns  ( 1-2 min rest)

115 x 5 / 150 x 5

130 x 3 / 150 x 5

140 x 6 ( elbow sleeves came on)

 Joker Sets (90 sec rest)

165:  push press x 1; strict press x 1

180:  push press x 1

 

notes:  When I unracked 165, I think I stayed idle a second too long and I lost tension.  so I did a push press and built up some torque, then went into a strict press.  My thought was if I can at least do a smooth push press I will try a strict rep.  For 180, the push press was a grinder, so I stopped it there.

 

Assistance

 

Deadlifts (no shoes, no straps)

warm-up (change weight and go again, double overhand)

170 x 5

215 x 5

260 x 3

325 x 1 Beltless double overhand PR??  maybe.

 

Main Assist (belt comes on, crossgrip, 60-90 sec rest)

385 x 3

385 x 3

385 x 3

385 x 3

385 x 3

 

Bench Press 

warm-up   (paused all bench reps an inch above chest, Spoto Press style, change weights and go again)

80 x 5

100 x 5

115 x 3

145 x 1

main assist   (60-90 sec rest)

175 x 3

175 x 3

175 x 3

175 x 3

175 x 3

 

 

15/27 Shoulders

Was nervous about a heavy shoulder day after the last one 2 weeks ago was so rough, and because my shoulder hasn’t felt 100% this week, so I tried to approach today cautiously and carefully.

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / 15 lb DB taken through ROM 15 times per arm

75 x 5 / roto

90 x 5 / roto

main – Superset OHP and Assisted Widegrip Pullups (assisted for 1/3 BW, 1-2 min rest b/w sets)

100 x 5 / 5

115 x 5 / 5

130 x 10 / 5 (sleeves on OHP)

 

Assistance

Bench Press  (no rest for warm ups)

warm-up  (paused all reps an inch above chest, Spoto Press style)

75 x 5

95 x 5

115 x 3

145 x 1

main assist   (60 sec rest)

170 x 3

170 x 3

170 x 3

170 x 3

170 x 3

Assisted Chinups (assisted for 1/3 BW, varying grips, 30 sec rest)

7 widegrip

10 underhand

5 hammergrip

6 under

6 wide

 

 

was running tight on time, so I went off to do cardio

 

post-workout:  15 min LISS elliptical

Welcome to my “off” week!  Off is in parentheses because I still go the gym 4 or 5 times, I just go there to push pink dumbbells along the floor with my foot 🙂

 

I pushed Monday’s workout to Tuesday, but didn’t want to push back Tuesday’s so double workout day, hooray!

 

For deload, my main lifts and my main assists hover around 50%, optional assistance can be whatever I feel like, as long as I don’t kill myself doing it.

 

AM Workout

Bench Press – Superset Bench and Rotator Cuff Work (no rest, change weights and go again, all bench reps are paused Spoto style)

75 x 5 / over&backs x 8

95 x 5 / over&backs x 8

110 x 5 / over&backs x 8

 

Fly Movement (rest 30 sec)

DB Fly 30s x 9

Cable Crossovers 85 x 10, 65 x 10

notes:  tried the DB flys, and my shoulders groaned a lot.  Obviously, that bad Shoulder workout on Thursday was no fluke, my shoulders were tweaked a bit.  Crossovers felt better, although I could see they were uneven in the mirror.

 

Overhead Press (60 sec rest)

75 x 5

75 x 5

75 x 5

 

Free Cable Widegrip Pulldowns (30 sec rest)

85 x 10

95 x 10

105 x 10

 

Closegrip Bench Press (30 sec rest)

135 x 10

135 x 10

135 x 10

 

Standing Dumbbell Curls (twisting, 30 sec rest)

30s x 10

30s x 10

30s x 10

 

Incline Rear Delt DB Fly (30 sec rest)

10s x 15

10s x 15

10s x 15

 

notes:  then went to do a full day of work.

 

After work, headed over to a different gym for some more light work.

 

PM Workout

Deadlifts (rest only enough time to change weights and go again, barefoot, double overhand, no straps, no belt)

165 x 5

205 x 5

245 x 5

 

Squats (Romaleos, no belt, 60 sec rest)

all squats were ATG with a long pause.  drop all the way down… stare at myself in the mirror… back up

120 x 5 narrow stance

150 x 5 narrow stance

180 x 5 medium stance

 

Assisted Chinups (30 sec rest, resistance band assistance)

7 widegrip

7 hammergrip

7 hammergrip

 

Glute-Ham Raises (30 sec rest)

12, 12, 12

 

Decided 2 workouts can take the place of cardio, and went home 🙂

 

3/27 Chest

Happy Canada Day!  Super-empty office gym, hooray!

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

45 (bar) x 5

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

100 x 5 / o&b

main – Superset Bench and Assisted Chin-ups (2-4 min rest b/w sets, chinup assisted for 1/3 BW, varied chinup grip between wide and hammer)

130 x 5 / 5 chin-ups

145 x 3 / 5 chin-ups

160 x 10 / 5 chin-ups

joker sets – Superset with Chin-ups (2-4 min rest, varying chinup grip as before)

175 x 1 / 5 chin-ups

190 x 1 / 5 chin-ups

205 x 1 / 5 chin-ups

220 x 1 / 5 chin-ups

 

notes:  Lots of Joker Sets!  Just having a REALLY good day.  Took my time, got lots of rest, pure strength training.  SO close to 225!  I wanted to jump from 205 to 225 so bad, but I decided to stick to the 10% increases, and not lift with my ego.  It was a good thing I did, that 220 was a GRINDER.  Rep so ugly only a mother could love it!  But to hell with it, I am gonna count it 🙂

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

I decided to skip the DB Rows.  I figured my Back had had plenty with the Deadlifts yesterday and 7 sets of chin-ups today 🙂

 

I also decided not to do a lot of direct Arm work.  Biceps and Triceps had done their share of indirect work today (7 sets of chins, 11 sets of bench, 5 sets of overhead press).  So I just went for a finisher.  Then rear delts.

 

Bicep Curl Machine  (wrapped up arms for the first 5 sets, resting 20 seconds only between sets; then dropped back down with no wraps and no rest at all)

10 x 10, REST

20 x 10, REST

30 x 10, REST

40 x 10, REST

50 x 8, REST

50 x 10, 40 x 10, 30 x 10, 20 x 10, 10 x 10

rest:  it may not look like much, but when you tie up your arms, the pump is crazy and you don’t need much weight.  I needed those 20 seconds just to shake my arms a bit to keep them going!

Tricep Pressdown Machine (no rest, one continuous set)

10 x 10, 20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10, 110 x 10

Reverse Pec Deck (30 sec rest b/w sets, palms facing ground)

10 x 15

20 x 15

30 x 15

40 x 15

 

Really happy with this workout!  Bench went better than expected.