workout log December 4, 2012
Shoulder impingement is back again.
![Frown :( :(](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
I have been through this cycle a few times, I do a bunch of shoulder rehab work, working my rotator cuff, and rhomboids, serratus, etc. and my shoulder pain goes away....with the shoulder pain gone, I get over-confident, lazy and stop doing the rehab stuff, and then the shoulder pain creeps back! I decided to
do the shoulder rehab work daily with light weights and keep it separate from my regular workouts, and do it no matter what!
Rehab work consists of the following:
1)
bent laterals, focusing on the
rhomboids actually, squeezing the shoulder blades back in retraction, and pulling the elbows back as far as possible.
2)
external rotations, the obvious standby for
infraspinitus strength.
3)
side-lying laterals, using extremely light weights to activate the
supraspinitus without exacerbating the tear.
4)
scap pushups/raises, activating the
serratus anterior.
Anyway...I am in to week 2 of the 5s, and things are getting heavy.
Working with
90% of my 5RM for all exercises. Dropped volume down to
4 sets of 5 to accomodate the loads.
Cable Rows: 150#
Bench Press: 200# (impingement issues back, I will have to switch to Wide grip dips, luckily I tested my 5RM for these just in case I had to switch mid-cycle.)
Pulldowns: 200#
Incline Press: 160# (slight impingement, but minimized if I keep shoulder blades bakc and only do the top portion of range of motion, stopping the bar about eye level, and not bringing the bar to chest. I may keep these in the modified version, as long as impingement doesn't occur)
Leg Press: 420# getting stronger on these for sure. It feels easier than the lighter loads did a week or so ago.
Leg Curls: 120#
Calf Raises: 380# (I am maxing out the machine (400) and will have to switch to single leg raises to increase the load)
I was going to play around with some arm isolations, but I picked up some 25# dumbells to do some light curls, and my arms were already sore and trashed after the rows and pulldowns! No bicep work needed.
I did some tricep extensions with 75#, but I probably won't bother with these much, especially if I am doing weighted dips.
bodyweight holding steady at 202#.