8/17/2018 Friday End of Left Shoulder Rehab Week 1
I was beat up going into today's workout. I had forgot that after running on Wednesday we had a pizza/pool party for the youth group at church. After 3 hours of chicken fights, diving/cannonball/flip contests, and races I was spent. My left calf and toes cramped up bad, knees were fatigued, quads sore, heals sore. This was basically a 50 year old expending the energy of a teen. The question is was it worth it? Yep! I felt under recovered but gotta train anyway.
Shoulder Stretches These have been an important part of my shoulder feeling better.
Squat 3RG25 245(7,6,6-19) Picked up 2 reps over the last workout. I was worried about squats today since my legs were beat up. Went better then expected after warming up. I normally do not list warm ups but this is what I did today.
Bar X 5, 95X5, 135X5, 185X2, 205X1, 225X1, Worksets.
Rotator Cuff 4 exercises for each shoulder 1X12 each with 19# band.
Superset Fly/Row No rest in between sets. First/Last set 23# Band. Middle sets 30# Band
Modified Fly 20,10,10,15
Row 20,10,12,15
Lateral Raise 20,10,10,15 First/Last with 8# Band, Middle Sets 13# Band The bands increase in tension as they stretch and are about double the rating at the amount of stretch that was on them. There was a slight discomfort in the left shoulder but no pain.
Chins 15 Added in a single set because chins did not bother my shoulder. They went fine. The set was not done all out. I could have gotten another rep or 2 but at the expense of form. Bad form adds stress on the shoulder and I do not want that right now.
Shrugs 30#Band 2X20 Next week add another band for more weight.
Superset Bi/Tri First/Last Set 23# Band. Middle Sets 30# Band
Biceps 15,10,10,15
Triceps 15,10,10,15
Face Pulls 20 with 23# band
This was a great workout, just as tough as using iron. All sets were done AMRAP without any shoulder pain! Today chins were added back into the program just for one set. At the end of next week I will add in one more exercise, most likely light kettlebell presses. They are easier on the shoulder then a barbell due to the positioning and rotation that is involved, plus the stabilizer muscles are worked harder which is what I need right now. The good news is that the pain and clicking/popping is gone and the shoulder feels stable again!