Tag Archive: shoulder sprain


June 19, 2015

Late afternoon office workout. My least favorite shoulder killers. Work on my weak points.

Closegrip Bench Press (2 min rest, superset with resistance band over & backs)

bar x 5
95 x 5
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

notes: yar, 7 sets at a working weight for me

Incline DB Press (2 min rest)

35s x 3
50s x 3
75s x 3
75s x 1… drop weight, decrease rest to 90 seconds
60s x 3
60s x 3
60s x 3

notes: I got sloppy with my form, and my shoulder tweaked a bit, so I dropped the weight 20%, and reduced the rests 25%

Flat DB Press (2 min rests)

50s x 12
60s x 10
70s x 8
80s x 4
80s x 4

notes: lots of pressing sets! Shoulders getting tired and cranky.

V Bar Pushdown (30 sec rests)

57.5 x 20
62.5 x 14
62.5 x 9 DROP 52.5 x 6 DROP 42.5 x 5

notes: double drop set on the last one

Decline Cable Fly (30 sec rests)

35 x 12
35 x 12
35 x 12

post-workout: 15 min LISS

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March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.

10/10/10
10/10/10
10/10/10

Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

Mar 17, 2015

Back from being sick!!

 

fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 8, 2015

 

Goddamn, you know that when I summon up the Maiden, that it was an epic workout. I kicked my own butt.

I think I am turning the corner on whatever was kicking my ass last week. I had missed lots of workouts, my face broke out, and I felt like hammered vomit most days. But I had a good workout yesterday, and was determined to get it in today.

I was heading there on an empty stomach so I packed some extra intra-workout carbs, and sipped on them throughout.

Sumo Deadlifts (no shoes, switched up my crossgrip, 90 sec rests)

185 x 15
185 x 18
185 x 12
185 x 14
185 x 11
185 x 12
185 x 11
185 x 7

notes: Decided since I am going low-weight, to switch up my form. Normally I pull conventional with left palm supinated and right palm pronated. So I went Sumo with left palm pronated and right palm supinate.

Weight was light but FFFFUUUUKKKKK did I get winded halfway through. I was sucking wind after set 3, I needed those 90 seconds to get my breath back to normal. Clearly my conditioning is a work in progress.

After hitting 100 reps I stopped. Lay down on the ground for a bit, my saliva tasted funny, like I had coughed up a chunk of lung. Took 5 min to catch my breath and put on my knee sleeves and my squat shoes.

Front Squats (ATG, 2 min rest, SBDs, Romaleos)

135 x 6
135 x 6
135 x 8
135 x 6
135 x 6
135 x 6
135 x 9
135 x 6
135 x 7

notes: I am still getting used to FS, so this is a decent weight for me. Goal was to hit 60 reps. Decided to keep the rests high and the form tight and well below parallel. I experimented with my feet a bit (various angles of toes straight or out a bit) and found that toes even slightly out kinda hurts my ankles. I wasn’t winded by this, but my ankles and knees were ready to stop by the time I hit 60.

I still had some fire in the furnace so I kept going.

Assisted Neutral Grip Chinup (assisted for 1/3 BW, 60 sec rest)

10, 10, 8, 6, 6, 6

My shoulders are still not big fans of chin-ups so I kept the assistance there as a precaution in case I needed to dump and jump out. Neutral grip also feels best on my shoulders right now.

Incline Shrugs (90 sec rest)

70s x 10
100s x 10
100s x 10
100s x 10

notes: First time trying these, did them to try and hit my mid-traps a bit. They feel good! Only downside is I have long arms, so its hard to get a good stretch at the bottom without resting them on the floor. I would prefer to do these on some sort of raised platform.

I was wrecked after this so I walked 10 min to a Booster Juice and bought some froyo with whey and mocha powder and an egg and cheese wrap I might be fighting off a cold. Will prob chill the F out the rest of today, get warm and snuggly.

Mar 3

mid morning office gym shenanigans. decided to stop being a pussy and throw in some chest sets

Chest, Shoulders

Flat DB Press (90 sec rest b/w sets)

40s x 20
50s x 15
60s x 10
70s x 6
80s x 6
90s x 4
80s x 5
70s x 7
60s x 12
50s x 15
40s x 22

notes: run the rack, up and then back down. major limiting factor was my shoulder, hurt like a bitch on that first rep: you bring it to your chest as you lay down, get it in position, then press up. yeah, that part hurts. I need to learn a new way to DB press, at least how to load the DBs into position.

seated Smith OHP (90 sec rest b/w sets)

bar x 5
bar + 30 x 5
bar + 70 x 10
bar + 70 x 10
bar + 70 x 7
bar + 70 x 7
bar + 70 x 5.5

notes: I knew my shoulders would be zapped so I used the smith instead of free weights and just tried to get some pressing in, minus the stabilization. this way I figured if I failed, there would be little to no consequences. Shoulders looked juicy in the mirror! Well, juicy for me anyways. Pump was visible!! Fellow officeworkers in the gym were scurred

cable upright rows (60 sec rest)

67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10

notes: Went back to cables, felt good! Starting to get heavy, but good.

One Arm standing DB OHP (90 sec rest)

30 x 5/5
40 x 5/5
50 x 8/8
50 x 5/5
50 x 5/5

notes: Shoulders just too zapped at this point, so I ended it after 3 working sets.

post-workout: some LISS

Feb 12, 2015

 

Change of plans last-minute. I moved my more technical lifts until tomorrow, where my trainer can watch (and film). Today I worked late and busted out some cardi/abs

hanging knee raises

FAIL

notes: tried… just couldn’t hang my own BW right now, my right shoulder just gets too gnarly once my arm straightens.

prone leg raises (30-60 sec rest)

25, 21, 23, 20

Kneeling Rope Crunches (30 sec rest)

52.5 x 25
52.5 x 25
52.5 x 25
52.5 x 25

notes: MMC is hard for me on these, so I really try to emphasize the exhale and squeeze those upper abs within a small and tight ROM

cardio: 2.5 miles LISS elliptical

Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS

Feb 10, 2015

Managed to get into the office gym in the morning for a quick shoulder workout. The plan was rep it out, keep rest low, see if I can get some pump.

OHP (60 sec rest, cambered bar, cleaned it from the floor to start the set)

45 x 5
80 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 9, Push Press x 1
115 x 5, Push Press x 3

notes: Just wanted to pump out reps this workout. So when strict press wasn’t happening any more, I used a bit of leg drive to finish the last few sets off.

Upright Rows (wide grip, cambered bar, 60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: hard on my shoulder girdle, but it’s been loosening up since 2 weeks ago.

One Arm DB OHP (60 sec rest)

20 x 8/8
35 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8

notes: Slowly building up weight. My right shoulder starts out pretty stiff, but feels a lot looser by the end.

post-workout cardio 1 mile LISS on the elliptical

Then I had to get back to my desk. I was going to do a second workout in the afternoon, but had to end up working late instead.

I am hoping I can get in a double workout day tomorrow now, instead.

During the workout, I saw some size going on in my shoulders. I don’t normally FEEL pump in my shoulders, I normally just SEE it, and today it looked like I had some. So that is a good start. Tomorrow, back and hopefully butt/hams.

Feb 6, 2015

Time for a shoulder-health and arms kinda day.

Clean & Press (cambered bar, elbow sleeves on)

75 x 3
125 x 1
135 x 3
135 x 3
135 x 2
135 x 3
135 x 3
135 x 3

note: I have not really done cleans on every rep before, but thought it would be good for me to give it a go. Lost my intensity on the 3rd working set and didn’t clean the 3rd rep. Learned my lesson, you need to ACCELERATE!!

Fun! Tiring but fun.

Superset Cable Face Pulls and Over&Backs (30 sec rest)

17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs

notes: It’s a heavy cable machine, but nevertheless I kept the weight light, the reps high, and the rests short. I was going to do 5 sets, but work called me and I had to deal with that for 5 min, so I moved on.

Z Press (30 sec rest)

45 (bar) x 8
45 x 8
45 x 8

notes: First time ever doing these! I just wanted to get used to the form. Weight will go up next time. Plus I didn’t really have a rack, and had to clean it off the floor as I sat on the floor. Awkward.

6-Way (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: These were hurting my right shoulder on the lateral raise, but as my shoulder loosened up, these got easier. Still feel like my strength went down on these, I am used to using 15s.

Superset DB Curls and 1 Arm Tricep Extension (60 sec rest)

30s x 15 / 15s x 30
25s x 20 / 15s x 30
25s x 20 / 15s x 30

The bonus of not having directly worked arms in a while is that even after this meager effort, my arms have felt pumped and sore all night! Awesome

post-workout LISS cardio: 5 miles on the elliptical