AC Separation Comeback

Training Training Logs
21

Wednesday: Upper
-Shoulder ROM
-Light DB pullovers with deep stretch 2x15
-Internal Rotation band 3x20
-External rotation band 3x15
-External rotation prone 90/90 2x25
-Band Pullapart 4x25
-Lateral Raise 3x15
-Face Pull 2x25 (increase weight)
-Gorilla Row 3x25
-Bench press 65# for 3x25 No pain
-Shoulder taps 3x20

2 Likes
22

Thursday: Lower Body
3 rounds
-pistol squat x8
-lateral lunge x15ea
-box jump x 12
-backwards lunge x15ea
-Narrow Squat x15
-Single leg elevated glute bridge x15ea
10am and 2PM ROM work today and some body blade exercises

2 Likes
23

Friday: Upper
-Shoulder ROM
-5# DB pullovers 1x25 with slow deep stretch
-5# butterfly lateral raise 1x25
-Side Lie External 3x12
-90/90 Cable external 3x15
-Band INternal 3x15
-DB rear delt fly 3x15

  • Band Lateral Raise 3x15
    -Knee Pushup/ pullups to failure x5 rounds
    -single arm DB OHP 10# 3x20
2 Likes
24

Saturday: Shoudler ROM and Body blade 1 min sets (3x internal/external, 3x flexion, 3x abduction, 3x 90/90 internal/external)
Sunday: Shoulder ROM (also scrubbed the shower which felt like a hard PT session on the bad shoulder)
Monday: Upper
-Shoulder ROM
-Band External 3x15
-Cable 90/90 External 3x15
-Band INternal 3x15
-Band Pull Apart 4x25
-Cable Lateral 3x15
-Kettlebell Halo 3x10ea
-Cable ā€œDipā€ 2x25
5 Rounds
-Inverted Row/Incline Pushup x failure
-1x25 light DB pullovers with a slow deep stretch

2 Likes
25

Tuesday: Lower
1x25 leg Ext/curl
-SBS 3x10
-SB Good Morning 3x10,8,8
-Bulgarian split squat 3x15,13,12

2 15 min full body stretches this morning @ 8am and 9am.
2PM Shoulder ROM work with Body blade 1 min sets (3x internal/external, 3x flexion, 3x abduction, 3x 90/90 internal/external)

2 Likes
26

Wednesday:Upper
Shoulder ROM
-DB pullover emphasizing deep stretch 3x10
-Kettle bell Halo 3x15
Superset
-Side Lie External/Band internal 3x15
-Facepull 3x25
-Lateral Raise 3x15
-BB Bench press 45x10, 65x10, 85x10, 105x10, 125x10, 145x10 then 20# drops back to 45# 10 reps each drop. This was tough for me still, I had to keep shoulders very tightly packed and some reps did cause some pain but not higher than 3 out of 10.
-Gorilla Row 2x25ea side

1 Like
27

Thursday: Lower
3 rounds
-jump squats x25
-pistol squat x8ea
-side lunge x15ea

  • Bulgarian Split Squat x15ea
  • Lunge x16ea
  • box jumpx15
  • wall sit 60 sec
2 Likes
28

Friday: Upper
Shoulder ROM
Butterfly lateral raise 3x10 10# to work ROM
DB pullovers 3x10 15# Slow with deep stretch for ROM
Kettlebell Halo 25# 3x2min
Rear Delt fly 3x15
Shoulder press ups 3x1min
Superset: Pike press/Chins 5x10 (was happy to be able to do Pike press although the shoulder feels very weak)
Superset: Rope Press down/DB Curl 3x10
Band Pullapart 4x25

2 Likes
29

12/23/24
Shoulder ROM
PUllover 3x10
90/90 int/ext 3x15
Halo 3x2min
Pull apart 3x15
Lateral raise 3x15
DB shoulder press 3x15
Chins 3x10
pushups 3x10
Gorilla row x100 reps
12/24/24
3 rounds calisthenic leg circuit
12/25/24
SHoulder rom
pullover 3x10
band int/ext 3x15
Halo 3x2min
Shoulder pressups 3x2min
lateral raise 3x15
rear delt 3x15
Band assist dips 3x10 (pain in ac Joint here)
pike press/chins 5x10
rope press down/curl 3x10
12/26/24
SBS 3x10
Good morning 3x10
Leg Ext/curl 3x15
Roman squat 100reps
12/27/24
75 jumping jack
SHoulder ROM
PUllover 3x10
Lateral butterfly 3x10
Halo 3x2min
90/90 int/ext 3x15
Face Pull 3x20
lateral raise 3x15
3rounds
CHins x10
Pushupx15
90 degree pull-up hold x20sec
Dips X10 (pain here)
Shoulder pressups x10

2 Likes