Friday Lower - Quad Focus

Shoulder is feeling great with all the stretching and massage. Need to do more mobility and try to get the soreness down in my neck but I'm on the right path.

Exercises felt good for the most part with something of a hip pump after my second working set on squat. BW hasn't moved down this week due to massive meals and eating some carbs. Need to work harder next week. 

Squat - low and slow

3 x 15 @95

RDL - slow and paused

20, 10, 10, 10 @95

Calf Raise

2 x 15

Wednesday Back/Biceps

 Felt a little tight this morning but otherwise relatively good. Stretches felt good and, after set 2, my shoulders felt warm and, dare I say it, normal.

DB Rows
5 sets of 25 @ 20 lbs

One-Arm Preacher Curls
2 set of 15 @ 15 lbs

Face Pulls
3 sets of 25 @ orange band

Tried doing pullovers with 7.5 lbs but I felt some tweaking pain in my left shoulder so I didn't do any more.

Tuesday Shoulders/Tris Focus

 Shoulder is feeling much better today in general. Stretches felt good before. Got a great sweat going since I wore a hoodie. Going to continue that. Felt a little pressure on set 2 of the DB flyes (which I haven't been able to do at all) so I shut that down early. Probably need to stick with bands for another couple weeks on that, but it's good to feel it out. Felt the D-handle rows in my chest. Not sure if that's normal.

DB OHP
3 x 12 @ 25s

BW JM Press
20, 20, 20 (toes behind the line, bar above the green tape)

DB Flyes
18, 12 @ 10s (stopped due to pain)

D-Handle Row
22, 22, 22 @ 25 lbs (fast on the first couple, then slow on the last one)

Monday Lower

RDL

95 lbs for 12, 12, 12, 25

Tried to do step ups but knee hurt

Front foot elevated split squat

1 x 10

Calf raise

1 x 15

I'm too fat for the split squats. Need to find another option for glutes. Maybe just do 8 sets of rdls? 

Sunday Upper

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

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