I've been an advent goer to the gym pretty much my whole life. I was deep into athletics growing up until a demolished my shoulder which basically ruined life for me. I got back into the gym a few years ago until I had my second shoulder surgery in January, and am now just trying to pick up the pieces and get back into things. I'm starting off real light to just get things woken up and have never really tracked progression other than what I see myself doing in the gym. So I thought I'd start tracking my progress back to full capacity and hopefully over it.
Key point: my range of motion in my shoulder is basically gone. I went to a personal trainer for about 3 months just trying to regain some of it, but the truth is, I cannot even put my arm over my head, scratch my back etc. without it dislocating. So I'm really starting light with the weights in order to not aggravate anything and just get comfortable with the motions again.
Thanks in advance and any advice, tips in my routines which I'll post will of course be appreciated.
That's awful man sorry to hear that.. Best advice I can offer is just stick to cardio
I've actually really gotten into cardio but I need to strengthen everything else, especially my upper body to jus make sure things stay tight so my shoulder doesn't bother me.
1. My first entry though ends quickly haha. I had a ****** sleep and had to work this morning before school and just had nothing in the tank. The pharmassault did nothing as a Tried some dumbbell press but I had nothing in the tank and just decided to go home eat and goto bed. Tomorrow ill have something actually to put in here.
2. 30mins on the treadmill running at a decent pace. Almost 3 miles.
16x1 at a 100
12x3 at 120
7x1 at 130
Upright seated row
16x1 at 100
14x3 at 120
Machine lat pulldown
16x4 at 90
Triceps rope pulldown
14x1 at 60
7x2 at 70
Reverse handTriceps press
Start at 80, then 50, then 35x3
I didn't feel that bad but I'm like 40 or 50 pounds light on literally everything so it's going to take some time toget back to full strength. The triceps results are painful to look at. It's the funniest feeling to be doings reps, and then suddenly it's like you can't do any. Oh well it'll take time.
3. Warmup 30 min run
Warmup lat pulldown 90lbs 3x16
Seated Shoulder press universal 70lbs then whatever the bar is
Dumbbell bent over upright row 50lbs 2x12 1x10
Tension rope lateral raises 3x12
Seated row 100lbs 2x12 1x10
Basically ran completely out of gas after seated row. Didnt feel that bad today but still real light on the weight. Really burn out in the middle of reps so that tells me endurance is weak. Seated row changed hand position as opposed to other times I've done it. Tension rope is really all I can do for lateral raises because my shoulder doesn't go straight up. Overall wasn't that bad compared to other days. Could tell I got dieseled Saturday night tho. Was sweating JD.
First time doing arms in a long time so things were real rusty. Lots of stress on my elbows I felt doing inclined hammer curls. About 25-30 pounds light with arms but felt I gave it a good effort. I'm sad cuz of how soft I've gotten in relation to abs
Doubled down on shoulders and probly arms this week. gotta make sure things are tight before starting into upper and dont think i forgot about legs. Felt prett good today. Tried making sure I gassed out on each set as the numbers showed. Was a huge ***** and didnt do abs but felt like a pretty good shift put in. Shoulder felt a bit uncomfortable doing seated uni press but whatever just gotta incline the bench a bit more.
I really had to improvise a workout today cuz there was a lot of people hoarding **** so I kinda did what I could in the amount of time i had. Felt alright burned out towards the end. Felt good considering i got annihilated this weekend.