Brofessor Arm Wrestling
Couldn't do DB bench press due to "grinding" in my shoulder and some pain there too. Found a new nerve floss stretch to address the numbness and nerve issues in my left shoulder. Got some instant relief earlier in the day but had to do the stretch several times while lifting. Also tried to OHP the bar and the grinding showed up again.
Band Flyes
3 sets to pain
Single Arm DB Row
up to 30s for 2 sets slow
Band Triceps Pushdown (red)
1 set to 15, 2 sets to failure
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
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
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
Over the past week I've been on "vacation" and wanted to get some light work in to get blood flowing. I start Monday with Scott's program and I'm hoping my neck/shoulder can handle the work. I also see a PT Monday morning. Lots of pain and numbness in general in the area and I'm really hoping he can help me get this behind me.
Belt Squat
up to 3 plates for 30
Dumbbell Bench Press
3 sets
High Bar Inverted Row
3 x 10
Been working on my shoulder a lot. Went to doc but didn't get much help. Might go for an "adjustment" after the vacation trip if things aren't progressing. I've been doing lat stretches along with various internal and external rotation exercises with bands. Left shoulder started giving me very small signals of pain today so I took it very very easy. Tomorrow or Saturday will be belt squats just to get some kind of work in and maintain muscle.
Deadlift
135x8, 3 x 5 @ 195
