Im like a bird
I’ll only fly away
I dont know where my soul is
I dont know where my home is…
belly dances
Hey man, sorry about your shoulder. Partially tore my right rotator several years ago and never got it fixed, just rehabbed it. Been doing this before my upper days and feel like it helps. Not sure what you’re able to do yet, but here it is anyway-
Hope it helps bro.
^to get to my gym, I gotta drive through a rougher part of Jackson…this is a church bus encased in a barbed wire fence…nice
Thanks to everyone for the tips and encouragement…and thank you Ct. Rockula for that touching musical number.
Back and Bis
Warm ups
Shoulder Rehab
Pulldowns (various grips - pre exhaust)
3 x 20
Meadows Rows (performed as a pyramid)
1tp x 2 x 20
2tp x 2 x 12
3tp x 2 x 8
4tp x 2 x 4 (couldnt hardly hold on)
HS High Row w/monster mini bands
6tp x 3 x 10-12
8tp x 3 x 6-8
4tp x 20
Standing Preacher DB curl (use an incline bench as a preacher bench)
4 x 12
V Handle Pulldown
3 x 8-15
lol@ touching musical number…
gotta love Ct!
[quote]DixiesFinest wrote:
Meadows Rows (performed as a pyramid)
4tp x 2 x 4 (couldnt hardly hold on)
[/quote]
FFFFUUUUUUUU!!!
Damn dude, I don’t know that I could even unrack 4tp on that shit!
And Ct’s musical # made me question his sexuality, but your thanking him for his “touching musical number” made me LOL
Had to make this quick, lifted in between class today cause I’m headin back to Arkansas for Easter. I didnt have a spotter, so all the DB sets were done either to 20 or a few reps short of failure.
Chest and Tri Round II
Warm ups
Shoulder Rehab
Fly Machine (pre exhaust)
3 x 20
Incline DB Press
50lb x 20
60lb x 20
70lb x 20
80lb x 16
90lb x 14
105lb x 13
Decline Press (close-ish grip, no shoulder pain, but then again didnt go heavy. doing these last really made the chest work)
135 x 2 x 20
225 x 3 x 10
Lateral Raises
15lb x 20
25lb x 20
Rope Pushdowns
5 x 10-18
In and out in 45 min.
good work, hopefully good news with MRI
thats pretty sad when you have to lock up a church bus like its a maximum security prison yard lol
Nice DB pressing… I bet after all that volume your chest was teh swolezzz…
105 on the db press?! sweeeet.
Good Friday - Mourn the death of the Lord and await His glorious resurrection
Summary of MRI and follow up doctors appointment - I hate MRI machines. I’ll admit it, I am a bit claustrophobic, and when the guy started to slide me into the machine, my shoulders didnt fit, I got pinned, and I freaked the hell out. I made him take me back out, give me a minute to recuperate, then I mentally toughened up and rode out 30 minutes of being trapped in that damn coffin.
Good news though, no visible tear to the rotator cuff or labrum. Its strained, and I have inflammation of the bursa sac, i.e. bursitis. After testing my ROM with my left shoulder (spoiler alert, it sucked), I got a cortisone shot and am feelin good. From the doctor (who treats lifters and knows how we are) my instructions are: two weeks of no heavy “above the shoulder lifts” i.e. military press, incline, db press, etc, then after two weeks ease back into it, then start killing it again.
All in all, very thankful with how this turned out, praise the Lord.
Now, to lifting today. It was real short due to time constraints, and my lower back is still tweaking bad from tuesday. All this was done in 40 minutes.
Squats and Quads
Warm ups
Leg Extension /ss/ Leg Curls (pre exhaust)
3 x 20 each
Raw Squat
135 x 20
225 x 15
315 x 10
405 x 5
440 x 3
fffff. back was murdering me, had planned for 2 more triples. better luck next time.
Leg Press (close stance)
6tp x 50 (no racking, but rest holding weight as needed - ffffff)
Leg Extension
2 x 15
1 x 3 drops - 15, 13, 12
How awesome that you got a doctor who understands people who lift. For my surgery, my doctor told me “you should be back on the treadmill in no time.” Eh.
Glad you got good news though, you’ll be pressing trains again in no time.
Good work in here man, some motivational stuff. Glad to hear your injury was not a severe one, best of luck with recovery.
So glad that it wasn’t a tear and can remedied with just a few weeks of rest.
Might I recommend some rehab work to keep the shoulder healthy when you start lifting again?
Thats great news DF! Awesome work in these last couple sessions, especially the deadlifts. If you dont mind me asking, for the coan cycle what is your starting max and what is your desired max set at?
Hey man glad to hear the injury isn’t too serious.
Great news about the shoulder…
keep that pre-hab stuff going!!!
Good to see the shoulder isn’t destroyed!
I am a bit disappointed there was no video of DF repeatedly choke slamming a WBC jerkwad though.
105x13?? With a sore shoulder, no less? Beastly.
Nikki - Yeah, definitely a fan of my doctor. Thanks for encouragement
Dove of War - man it is good to see you back, thanks for the good words
Kpsnap - PeteS has had me doing some prehab/rehab, so I will continue to do that regardless. Do you have any suggestions for me? Thank you for the kind words
pbclax1 - thanks for the kind words brother! my starting max is 575, set the desired at 625…I have done Coan before and didnt set it very high and so decided to push it up this time
Heracles - thanks brother
MiM - I will glady take that dance
Racer - thanks brother, I wish I had gotten the chance to unleash some pain on those bastards
Back and Biceps Round II
Warm ups
Shoulder Rehab
Lat Pulldown
3 x 20
HS row (monster of a machine - reverse grip, one side at a time)
1pps x 20
2pps x 20
3pps x 15
4pps x 12
5pps x 8 (plates wouldnt hardly stay on lol)
4pps x 12
Low cable row
4 x 10-15
Face Pulls
4 x 12
Cable Curls (alternating normal and reverse grip)
8 x 10-15
Stretchers
3 x 20
awesome on the good news - although the staying stuck part totally got chills from me.
I would have gone berserk. good job on keeping cool and going through with it.
PMSL over you maxxing out the HS row. Very funny.
Glad to hear that your shoulder is not very damaged. Bursitis=manageable, especially since you’re so young.
Happy Easter.