I've never been a weight lifter but I'm trying to get some strength in my shoulders and thought one of you guys might could help. Some history about my shoulders, 2 surgeries on each, both collar bones are out. Here is my problem, one collarbone was cut off a couple inches so it didn't stick up but the other one wasn't. The one cut off does hurt with most movements but the other one does, the collar bone rubs against the socket. I've been doing curls but need other ideas that would help my should area.
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I am by no means a expert but I would look at doing some band work or light cable work to build up your front and rear delts along with the shoulder head. Front raises, side raises, face pulls and then maybe some light smith presses or if you have a plate iso machine that can keep your lift motion in a proper plane.Originally posted by 7sdad View PostComment
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I would try and talk to a physical therapist if at all possible and ask for advice on how to best strengthen your shoulders. As mentioned above, use machines if possible and stay on the very light side doing 18-20 reps to start. Make sure to warm up and stretch prior to the workout. Also, look at doing some rotator cuff exercises with bands.Originally posted by 7sdad View PostComment
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Traveled Wednesday and Thursday so no work out…
Shoulders, traps and back yesterday…
legs done earlier today; ran out of steam so will try to do biceps later today here at the house…Comment
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Chest and triceps done today…Comment
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I spent Friday getting ready for my father's 85th birthday party on Saturday so no workout that day. I was too exhausted to make it this morning. Try again tomorrow.Comment
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Saturday and Sunday were both 5+ hrs installing pavers and a new gravel pathway in the backyard. Yesterday was a 5 mile jog and this evening will be another jog.
Insane how much muscle I have lost the last 6-8 weeks with not being able to work out and inconsistency. Of course I am 5 pounders lighter than I was 8 weeks ago also lolComment
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Shoulders, traps and back yesterday…
core and biceps done today…
legs ma?ana…Comment
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Knocked out 7 miles maintaining a 8.5 min pace.Comment
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OK, I missed Friday, Monday and Tuesday, but made it in this morning. Chest and biceps. 5X5 supersets for the most part.
Bench press (20,20,15,10 rep)/preacher curl
Incline bench on smith 5X5/BB curl/incline sit up
Incline bench on smith machine 1 notch lower/overhead cable curl
Pec deck/arm blaster curl
Back and legs tomorrowComment
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Congrats! That’s impressive and would be just over 3 hour marathon pace. Are you training to run in an organized event or just running for fitness?Originally posted by 150class View Post
I did legs and core yesterday.
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I am kicking around the idea of doing a half marathon at the end of the year but right now just running because that is about all I can currently do.Originally posted by Pedernal View Post
Rest day yesterday and will probably run again todayComment
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Back and legs today. 5X5 supersets with some 5X10 mixed in. I've been having problems with my left hand and have a swollen area on the back of my hand. Had it xrayed yesterday and hope to have the results today. I'm praying that it's not a stress fracture like my physician thinks.
Lat pulldown pronated grip/hip abduction/incline sit-up
Lat pulldown supinated grip/prone leg curl/more incline situp
Low row/leg extension/more incilne situp
Bent over BB row/bells of steel squat
Chest and triceps tomorrowComment
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Chest and triceps done earlier…
everything seemed heavier than normal… like the gravitational pull was a lot stronger today
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Did 4 sets of 20 reps of curls and 10 minutes on the elliptical with a 25 lb pack.Comment
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