I find when my shoulder gets cranky, close grip pullover and press helps my coracobrachialis which seems to be the muscle that gives me the most shoulder/bicep pain. For me, it’s because I torn that shoulders labrum so I imagine it gets extra work.
Incline curls seem to help stretch a lot of that junk out for me too
Good call on the pullover/coracobachialus. I’ll get those back in.
Thanks!
3 sets of these band pullovers and my shoulder already feels better.
3-2. 4+2, Chest/Back
1 Arm Pulldown x 4 + 2
1 Arm DB Bench x 4 + 2
4 pairs + one easy one
Floor Press x 8/8/6/6
1 Arm Row, elbow in × 8/8/6/6
4 pairs
Another one in the books. Took an extra day off for the arm. Then another one for no good reason. 5 pounds here, 5 pounds there, the weights are creeping up. Maybe chin ups will be possible after this.
I was sore, tired and grumpy all day yesterday. Not great!
3-4. 4+2 Legs
Front Foot Up Split Squat x 4 + 2
Front Foot Up Split RDL x 4 + 2
4 pairs
High Box Squat, Arms Out x 8/8/6/6
Lying DB Leg Curl x 8/8/6/6
4 pairs
28 minutes. I guess I wasn’t resting the full recommended 2 minutes between sets. Quads were feeling 4 count eccentrics! Each week it feels they’re working a little more.
Today’s Body Weight 222
The first time getting on the scale in awhile. Since this time last year I lost 20 pounds and gained 20 pounds. Ridiculous!
3-5. 4+2 Shoulders/ Arms
1 Arm DB Press x 4 + 2
1 Arm Hammer Curl x 4 + 2
1 Arm DB Tri Extension x 4 + 2
4 times around
Side DB Raise x 8/8/6/6
DB Spider Curl x 8/8/6/6
Bench Dip x 8/8/6/6
4 times around
“Real” workout with the left arm. Right arm got 8 slow reps with a 5 or 10 pound dumbbell.
12 workouts in 32 days. Too much sitting around. And despite the body part split and the low volume, that’s the same lifting/rest pace as a Full Body routine. Maybe 4 + 2 is too strenuous for me!
I’m suppossed to go through each day 2 more times. And while lifting heavier weights is exciting, I don’t want to feel tired out and mentally drained for another 2+ weeks.
Time for the next thing!