Rejoined a gym...

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, parth, stuward

Post Reply
tyler
Junior Member
Junior Member
Posts: 216
Joined: Tue Jul 17, 2007 10:24 pm

Rejoined a gym...

Post by tyler » Wed Nov 12, 2008 7:33 pm

Doing full body workouts...3 times a week...with 2 days heavy and one day light. Alternating on the workouts- here's workout A

Squat
Rear Lunge
Calf Raise
Bench Press
Rows
Dips
Chin ups

Workout B

Deadlift
Step ups
Calf Raise
Bench Press
Rows
Tri Ext
Curls

I plan on one week ABA, then the next BAB, with the middle workout always being the light workout. Any suggestions? I just want an overall growth- not really concerned with how much I can lift. Just trying to keep in shape with maybe a nice increase in muscle. Oh and two days a week I do the ab rollouts too- regardless of which week it is.


Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Wed Nov 12, 2008 8:04 pm

You have bench presses twice, dips, rows twice and chin-ups, but no overhead presses.

tyler
Junior Member
Junior Member
Posts: 216
Joined: Tue Jul 17, 2007 10:24 pm

Post by tyler » Thu Nov 13, 2008 1:15 pm

Yea...that's cause I seemed to have hurt my shoulder/upper chest, and whenever I do any shoulder activity or even incline benching, it seems to make it worse. I figured that benching and rowing would be good enuff for shoulders for now till its healed.

User avatar
Ironman
Site Admin
Site Admin
Posts: 3991
Joined: Tue Jun 06, 2006 11:40 am

Post by Ironman » Thu Nov 13, 2008 2:20 pm

It sounds like a rotator cuff problem.

You need to do the thing at the bottom of this page.
http://exrx.net/Articulations/Shoulder. ... chor110483

You also should do the cuban press
http://www.netfit.co.uk/fitness/exercis ... -press.htm

Adding the other shoulder articulations couldn't hurt.

tyler
Junior Member
Junior Member
Posts: 216
Joined: Tue Jul 17, 2007 10:24 pm

Post by tyler » Thu Nov 13, 2008 2:43 pm

Ironman wrote:It sounds like a rotator cuff problem.

You need to do the thing at the bottom of this page.
http://exrx.net/Articulations/Shoulder. ... chor110483

You also should do the cuban press
http://www.netfit.co.uk/fitness/exercis ... -press.htm

Adding the other shoulder articulations couldn't hurt.
Hmm...yea I think I got it from throwing, which of course anyone who watches football knows that rotators hurt QBs like crazy. But should I wait for it to heal and then do these exercises, or just do them now?


User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Thu Nov 13, 2008 10:02 pm

tyler wrote:Yea...that's cause I seemed to have hurt my shoulder/upper chest, and whenever I do any shoulder activity or even incline benching, it seems to make it worse. I figured that benching and rowing would be good enuff for shoulders for now till its healed.
How about drop the weight to the point that you can press without pain? Then work on the rotator cuff issues, and gradually increase the pain. Find Eric Cressy's articles on shoulder rehap/prehab. I'd give you the link, but I've lost all my bookmarks, and I don't have the time to search the T-Nation site. I'm sure the articles are there.

The vertical push is still an important dimention to train.

tyler
Junior Member
Junior Member
Posts: 216
Joined: Tue Jul 17, 2007 10:24 pm

Post by tyler » Mon Nov 17, 2008 10:38 am

I decided to do raises with dumbells...even with the bar, or a 15 lb dumbell, it still hurt my upper pecs. Raises work the shoulders and don't hurt at all.


Post Reply