Today I gave seated overhead bb presses a go. First time doing any bb overhead pressing in around 3 months. I kept the weight really light, but was able to cruise without any pain in my shoulder. It still feels ‘off’ when doing these overhead presses with the barbell, so I probably wont do them again for a while. Of all movements I can do, the overhead bb press hits the injured spot the most. After the seated overhead pressses, I did some light standing db presses, which felt great, and other shoulder and back work (and curls). I cranked up the intensity a bit on cable rope facepulls and even did a set of chins. Lots of positive progress this week.
Seated Overhead BB Press:
45×20x2
65×12x1
85×12x1
105×12x3
Standing DB Press:
45×12x3
Cable Standing Shoulder Internal Rotation:
36×15x4
Front Plate Raise:
45×12x3
Seated Cable Row:
156×10x1
180×10x1
204×5x1
228×5x1
252×10x1
Cable Rope Face Pulls:
100×15x1
120×15x1
150×15x3
Standing BB Curls:
65×12x1
85×12x1
105×5x1
125×5x1
145×5x3
Reverse BB Curls:
45×15x2
65×15x1
85×15x1
105×15x1 (PR)
Standing DB Curls:
40×12x3
Single-arm Hammer Curls:
50×10x1
70×10x1
90×10x1
110×10x2
Finger-tip Pullups:
bw x12×1
Elliptical:
23 minutes
+ stretching
Duration: 60 minutes
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