Friday Lower

Shoulder feels like shit still. Too much work in the past week. Gonna have to chill out. 

Belt Squat

35x10, 45x10, 90x5, 135x20,20,20

That's it. Got a nasty pump. 

Wednesday Upper

 Added some banded rhomboid stretches to the existing shoulder rehab protocol. Made my shoulder feel much better during the day and I think it helped me get thru this workout with minimal symptoms. Tomorrow is Independence Day so I may not get any work in, but the next workout on the "schedule" is legs.

Superset - 3 Rounds
*Band Chest Flys
*DB Curls

Head-Supported DB Row
3 sets

Tri Extensions
3 sets

Monday Upper - Chest/Tris Focus - PT Visit

 Saw my PT for the first time today. Basically gave me the same stretches I've been doing (lats, long head of tris, and chest). He also gave me a couple of exercises to do with therabands. Ruled out rotator cuff issues. Told me to train light and don't do things that aggravate the injury. Not sure I'll be able to completely comply with that because there's really nothing to do for my chest and shoulders without doing something that gives at least a little soreness after the workout. I paused my work with Scott Tulley so I can focus on BB stuff for now and get my strength back later. PT said he's hopeful we should be out of the woods within 8 weeks, but he also wants to see me 2 times per week which seems like a lot. Also we got some Bowflex adjustable dumbbells over the weekend and it's been great using them. The kids really enjoy participating.

All sets slow eccentric, pausing in the stretch when possible.

DB Flyes
3 sets with puny weight

DB Skull Crushers
4 sets with puny weight

Head Supported DB Rows
4 sets up to 25 lbs

Band Lat Pulldown
1 set with orange, 2 sets with red

Sunday Total Body

Maybe a breakthrough on my left lat. I think it and my left long triceps head just need to be stretched a lot. Feeling better already. Still some tingling in my left scap area after RDL and some very quiet grinding in my left shoulder joint. Also some pain in my left forearm (brachioradialis) with hammer curls. Not doing those again! Everything was slow, controlled, strict form, and with a pause on the RDLs. Lost grip on last set of RDL, so I need to use the grips next time.

DB OHP
up to 2 x 10 @ 20lbs

RDL
95 x 30, 95 x 20, 95 x 12

DB Hammer Curl
20lbs x 30

DB Curl
20lbs x 15, 20lbs x 8