A whole lot of people are going to look very stupid if their blizzard fizzles out. Pray for Snow, Dave.
They're not backing down yet: https://twitter.com/govchristie/stat...65964557508608
So far, though, this has been the Al Capone's Vault of blizzards.
Pray for Snow, Gov. Christie.
Made some more progress this week, added machine flyes and very light presses, and deadlifted 315lbs for 4:
One Arm Lat Pulldown
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
Mobility work for right shoulder. 2 sets seated, facing machine; 2 sets standing, facing 90 degrees to right; 2 standing facing 90 degrees away.
Leg Press
90 lb x 5 reps
180 lb x 5 reps
270 lb x 3 reps
360 lb x 2 reps
410 lb x 1 reps
440 lb x 5 reps
440 lb x 5 reps
440 lb x 5 reps
In lieu of squats.
Lat Pulldown
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
Close, neutral grip due to right wrist.
Machine Chest Fly (Pec Deck)
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps (PR)
Watched my right shoulder in the mirror and tried to keep it from shrugging up during movement. Rear of shoulder hurt a bit from the stretch at the widest point.
Triceps Pushdown - Rope Attachment
60 lb x 10 reps
60 lb x 10 reps
60 lb x 10 reps (PR)
Cheated a little at the top.
Dumbbell Bicep Curl
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps (PR)
Alternating. Top of movement challenging for right shoulder and bicep tendon which has been inflamed.
Barbell Deadlift
135 lb x 5 reps
225 lb x 3 reps
315 lb x 4 reps
Felt a lower back twinge on 4th rep, so stopped. Shoulder felt fine.
Standing Barbell Shoulder Press (OHP)
12 lb x 10 reps
12 lb x 10 reps
12 lb x 10 reps
With weighted bar. Right arm angled forward a bit too much at top of movement.
That was Monday's workout. Then I saw the Ortho for a follow up yesterday. He said my mobility was improving at a good pace, but he said not to go too heavy at the gym yet because it takes a few months for the tendon to fully heal.
I suspect non-lifting docs and PTs have a different definition of "too heavy" than lifters though. How would you interpret that advice? The deadlift didn't bother my shoulder even though it stresses the tendon, because it doesn't challenge range of motion at all. In contrast, the fly machine bothers the shoulder due to the stretch despite light weights, but obviously I need to stretch it.
It's obvious that you need to do the PecDeck machine? Dave?