Two rules that I tried to keep in mind today. One is from Physics 101. A load moved a greater distance is more work than a load moved a shorter distance. Trying to keep range of motion in mind with all exercises. Second is from Kinesiology 101. Try as we can in bodybuilding the muscle never works in isolation. Any athletic endeavor muscles work in a connected fashion. I often wonder if so called isolation exercises are needed to improve athletic function? The bodybuilding mentality of needing many different exercises for a body part might truly be only beneficial for cosmetic bodybuilding.
Trained Chest and arms. For a couple of years now I have two bad shoulders but one is really gone. In bad times I can barely move my arm but it has seemed to dissipate with self physical therapy. My orthopedic surgeon said I have a slap tear. He said if you are going to have one then I have it at the best possible place looking at my MRI. What ever that means. He advised against surgery but to try physical therapy first. He said if continues to be a problem he would use surgery. I trust this guy. He specializes in the shoulder down. He is not a jack of all joints when it comes to orthopedic surgery.
When I went to him I was in horrible pain and could barely move my arm. The result from the injury was that certain favorite exercises I couldn't do anymore. The bench was out. The press behind the neck was a staple. It was finished. Jerking a weight over head as in push presses and Olympic jerks were out. Every once in awhile I get the urge to try to bench again. It normally ends up in bad shoulder pain and a quick abandonment of the the exercise. Here I am again trying to do it again. This time I'm lifting really slow with my cadence. In the past I always worked up to around 275-300lbs in my sets with my fitness/bodybuilding type workouts. Now 135lbs feels slightly painful. Here I go again. Only an idiot keeps doing the same things hoping for a different outcome.
No warms listed. Trained at home.
Bench press with a bar 2 x 6 165lbs then 1 x 1 190lbs, 200lbs and 205lbs (shoulder held up. Slow negative and positive to hopefully avoid injury. So far so good)
Incline barbell press 2 x 6 140lbs (all the way down touching the top of the chest. )
Dumbbell flies 2 x 10 48lbs (at my basement gym I can make odd weights like 48lbs)
Push ups 2 x max (Pushups don't bother my shoulder at all.)
Traditional tricep pushdowns 2 x 10
Skull crushers 2 x 8 (another exercise I abandoned due to elbow pain. Went with a slow cadence and it felt good)
reverse grip holding a handle tricep extensions 2 x 12
Barbell curl 2 x 10 95lbs
Alternate dumbbell curl 2 x 8 43lbs
Scott dumbbell curl 2 x 10
Wrist curls 2 x 20 95lb
reverse wrist extensions using a D.A.R.T. 2 x 15
Situps on a incline board 1 x 25
Weighted crunch 1 x 50 5lbs behind head
pulley crunches 2 x 30
Ivanko gripper 2 x 20
It was nice training at home again. I have a great sound system with a satellite radio. Typing this at night after work. My bad shoulder is sore but nothing major.
Tomorrow is legs. Going to get back to barbell squats. Haven't done them is a long time.
