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Rejoined a gym...

Posted: Wed Nov 12, 2008 7:33 pm
by tyler
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.

Posted: Wed Nov 12, 2008 8:04 pm
by Matt Z
You have bench presses twice, dips, rows twice and chin-ups, but no overhead presses.

Posted: Thu Nov 13, 2008 1:15 pm
by tyler
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.

Posted: Thu Nov 13, 2008 2:20 pm
by Ironman
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.

Posted: Thu Nov 13, 2008 2:43 pm
by tyler
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?

Posted: Thu Nov 13, 2008 10:02 pm
by Jungledoc
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.

Posted: Mon Nov 17, 2008 10:38 am
by tyler
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.