Spytech’s Intense Workout Log

My legs are sore. I think the kb swings+gm+deadlift triple-combo finally did my hams in. Good thing today was an upper body workout, and almost all floor pressing so I got to lie down and relax most of the workout! I warmed up my shoulders well with some external rotations and some other light movements and gave floor presses a try. No real pains issues, but I could feel some general discomfort/instability in the delt as I worked into the heavier stuff. It might just be mental at this point, but I feel like avoiding working it is hindering it more than anything, so I will keep doing light stuff (light presses, rotations, band pull-aparts) to keep it mobile and fresh with blood flow. Floor presses were all done from a dead stop, which makes them a lot tougher (to me). DB Floor presses with a neutral grip are one of my favorite pressing movements now. I keep my elbows tucked in tight and focus on really hammering the tris. The first 3 sets were paused, last 2 were done ‘traditionally’. No shoulder issues here, either. BB Rows with the medium grip felt great. The weight is still pretty ‘easy’ but I am really focusing on pinching my shoulder blades at the top of each rep. As long as I can pinch my shoulder blades back as far as my flexibility allows I will keep adding weight every time I do rows.

After the main work-sets I did a bunch of rehab stuff. Light inclines with the bar and then 95lbs. Some light incline db presses (45lbs). Everything for high reps. Stuff that causes a tiny bit of discomfort, but nothing that aggravates the injury and still allows for blood to get moving through the injured site.

Yoga was tough tonight due to my incredibly sore hams. They kept cramping up and tightening, but it was a great flow and I enjoyed it nonetheless.

Floor Press (each rep from a dead stop @ bottom):
135×12x1
155×12x1
185×5x1
210×5x1
240×5x1
275×5x1

DB Floor Press w/ Neutral Grip:
90×12x4
90×20x1 (PR)

BB Rows (overhand medium-wide grip):
225×15x1
275×12x1
285×12x1
295×12x1
305×12x1 (PR)

Cable Pushdowns w/ Rope:
100×20x1
150×20x3

Shoulder Rehab (light high rep movements):
Incline Bench
Incline DB Press
Rotations

+ stretching + power yoga (60min)

Duration: 120 minutes

This entry was posted on Wednesday, September 30th, 2009 at 12:04 am and is filed under Rehabilitation, Bodybuilding, Powerlifting. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.