First day of this attempt to save the shoulder program. Not sure exactly what it will be consisting of I do know Ill be hitting a lot of shoulder rehab stuff to start figure 5-10 mins of ex. rotations, shoulder horns etc. then move to pressing what ever feels OK which will mainly be it seems decline stuff heavier and as the angle moves up get lighter as that?s where the shoulder begins to hurt. Going to be a ton of volume I expect with some slower tempo as needed keeping very tight and not pissing off the shoulder minimal rest. Then move to some shoulder work a bit for the front and lateral delts maybe traps and finish by smoking the heck out of my horrendous tris?s then have a week to heal from this.
Heres what turned up fella?s all this done in 1 hour 5 mins felt both like an idiot and it was a bit fun glad I was the only person in the gym Ill go ahead and put any note after each exercise as many seemed to require something different. Don?t think I left a thing out : ) and wont have to do this for a week.
Shoulder Rehab
Ex rotations and shoulder horns light and just do them 5mins
20 lbs for ex rotations, 10 lbs for shoulder horn both on cable machine tons
*** everything here on out at or no more than 60 seconds rest ***
Decline BB bench (work up to what I can and feel good) these were OK no pain but the heavier (lol) loads did Not feel 100% stable. And damn going with minimal rest lowered the loads a bit.
Bar x ton,
135 x 15,
225 x 8
275 x 4
315 x 1
225 x 10
Flat DB Bench
60 x 10,10,10
Note= had to slow it down a little nice and controlled but felt OK not super slow maybe 2/1/2
Incline DB bench
45 x 8,9,9
Note: had to slow way the hell down 4 second tempo and stay tight faster and the shoulder said no at this pace felt good and tight.
Dips
BW x 6,6,6
Note these went fine except damn tri?s were getting fatigued by now was impressed I got the three sets of 6 off at BW with minimal rest.
OH Press
25 x 12,9,9
WOW very slow even more so it seemed on the eccentric and man had to use a pitifull load but the shoulder felt better and better each set hella pump by now going on
Cable Front Raise
30 x 9,7,7
Felt good shoulders taxed for sure
Cable lat raise
20 x 7, 15lbs x 9,7
LOL had to drop these all the way down to 15 lbs again slow tempo keeping shoulder tight.
Decline DB tri extension
30 x 9
35 x 5,4
1 arm Press downs
35 x three sets to failure between 20 and 10
Machine Fly
75 x 20
105 x 17
120 x 15
Added these due to it seeming I had really smoked my tris but the shoulder seemed to have made my body not rely on the pecs they went OK I suppose don?t like this machine
Added a set of pullover and ended with light external rotations
LOL told you it was a hell of a list but seems to have worked the shoulder feels good felt good through much of the w/o. the loads and speeds I had to use were a friggin joke but hopefully will get better and hoping all the DB work will really help strengthen the stabilizers and shoulder girdle. We?ll see
Ill look to advance on this figure go heavyish on the decline since it feels ok and then do what I can.
Laugh if you must but damn it Im doing something LOL more than many can say. Very much looking forward to my ME lower day LOL
Phill
