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#771
Sep 15 2013 06:23pm
sprained up my rotator cuff AGAIN

fucking right shoulder... have to take a week off and get back into it slowly

time for some serious rotator strengthening
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#772
Sep 15 2013 11:13pm
Quote (BB_MelloYello @ 15 Sep 2013 18:23)
sprained up my rotator cuff AGAIN

fucking right shoulder... have to take a week off and get back into it slowly

time for some serious rotator strengthening


I had rotator cuff issues before, I still get bad knots in that same shoulder.
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#773
Sep 16 2013 03:03am
Quote (Patches @ Sep 12 2013 08:08pm)
i feel like my legs improved like crazy in only 3 weeks and i noticed especially today. it was amazing when i noticed it and it gave me such a confidence boost to see progress like that


leg stats in 3 weeks:
before:
- squats 185X6
- laying leg curls 100X8
- db lunges (i do them on a power rack station like this one http://www.fitnesszone.com/Merchant2/graphics/00000001/proclub-line-2.jpg and put a bench in front of it, put my foot on it and push with the other foot) 95X8
- leg extensions 140X8
- calf raises 140X20

now:
- squats 225X6
- laying leg curls 140X8
- db lunges 125X8
- leg extensions 215X8
- calf raises 190X20


High weights for leg extentions are bad for your knees. Got to decrease weight and increase reps.
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#774
Sep 16 2013 09:53am
Quote (iBrent @ 16 Sep 2013 05:03)
High weights for leg extentions are bad for your knees. Got to decrease weight and increase reps.


same.. can't do bench press because of my right shoulder.. can't do wide pushing movements

Quote (Bruin @ 16 Sep 2013 01:13)
I had rotator cuff issues before,  I still get bad knots in that same shoulder.


not if you got the right technique

This post was edited by Patches on Sep 16 2013 09:54am
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#775
Sep 16 2013 11:02am
Quote (Patches @ 16 Sep 2013 09:53)
same.. can't do bench press because of my right shoulder.. can't do wide pushing movements



not if you got the right technique


technique?

I stretch em out pretty good if that's what you mean. They don't impair my lifting so long as I stretch my shoulders during my workouts.
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#776
Sep 16 2013 11:04am
Quote (Patches @ Sep 16 2013 10:53am)
not if you got the right technique


technique won't save your shoulder if you have a bad rotator

just the weight alone can cause it to sprain

This post was edited by BB_MelloYello on Sep 16 2013 11:04am
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#777
Sep 16 2013 01:05pm
Whoops. Swap the quotes haha
My phone is a bitch
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#778
Sep 16 2013 01:21pm
There are a couple vids on youtube out there for ya BB
I will have to look em up later as I'm at work.
One bodybuilder uses a lacrosse ball to remove pain over time in his shoulder.
Then there's a guy with the most massive shoulders ever doing little five pound exercises for the inner working of the shoulder and says its definitely how he achieved his monsters shoulders

Both good strength and rehab videos
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#779
Sep 16 2013 02:10pm
Quote (Patches @ 16 Sep 2013 13:05)
Whoops. Swap the quotes haha
My phone is a bitch


Haha makes sense now :P
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#780
Sep 16 2013 02:37pm
So I started a new workout today, I'll post up my workouts over the next week.

I will continue this routine for 4 weeks then switch it up again.

It's basically GVT

Chest Day:

Flat Bench Press - 10 sets of 10 reps - 165 lbs (1 plate+10+5 per side)
Dips - 10 sets of 10 reps - Body weight, 235lbs
Cable Crossovers- 5 sets of 10-12 reps - 55lbs - 70lbs x 3 - 85 lbs
Standing Low Cable Crossover- 5 sets 10 reps - 55lbs
Incline Dumbbell press - 5 sets 10 reps - 65lbs per hand
Incline Bench Press - 3 sets 10 reps - 135lbs
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