07/30/06 Sunday 5:30 PM Workout (deadlifts, rehab)
Today was my first workout after a week-long break. I needed some time to allow some of these nagging injuries to heal. My left bicep felt tons better. My right shoulder and elbow felt better, but that damn shoulder is just taking a long time. Its been 4 months since I injured it. I began with shoulder rehab with my cables, focusing on rotator cuff exercises, then cable forearm work. A total of 4 sets for reverse forearm with one cable and 4 sets regular with 3 cable.
- Reverse FA – 1c x 30 x 4
- Regular FA – 3c x 20, 15, 15, 15 x 5
- Deadlifts – 137 x warms, then, 137 lbs x 12, 17, 22, 26 (giant set style – for a total of 26 reps. This is a high intensity style I did in college. I like it, but it has been a while, so I used very light weight to feel it out. I will use 157 next workout. I may do this again early Monday AM).
Muscles got a nice pump.. Motivation good. I was well rested, and needed no naps. I got to bed at 10 PM last night. That may have helped. Diet was good today.
08/02/06 Wednesday 5:30 PM Workout (shrugs, deadlifts, rehab work)
I began with more shoulder rehab. This time I did lateral raises with 2.5, 5 and 7.5 lbs for high reps, focusing on speed, then more cable forearm work. A total of 4 sets for reverse forearm with one cable and 4 sets regular with 3 cable.
- Reverse FA – 1c x 30 x 4
- Regular FA – 3c x 20, 15, 15, 15 x 5
- Shrugs – 137 x warms, then, 350 lbs x 12, 17, 22, 24
- Deadlifts – 157 x warms, then, 157 lbs x 12, 17, 22, 24 (giant set style – for a total of 26 reps. This is a high intensity style I did in college. I like it, but it has been a while, so I used very light weight to feel it out. I will use 157 next workout. I may do this again early Monday AM).
08/05/06 Saturday 5:00 PM Workout (Squats, Good Mornings)
Shoulder has had 4 days rest. Only stretching and ROM exercises. It is imporving steadily. Today was squats and hams
- Squats (high heel) – bar x warms x 12, then, 95 lbs x 12, 135 lbs x 8, 155 lbs x 6, 185 lbs x 3, 205 lbs x 6 x 2
- Front Squat – 135 x 4 x 2
- Good Morning – 95 x 15 x 2
Breathing good, excellent ham stimulation and squads felt good. I used belt and light wrapping on the 205 since I was doing heels up. Time to raise the weight though. This felt solid. I can handle more next time.
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