10-20-21

Rotator cuff exercises several sets of 6-12 reps light 

1) Multi grip bar 

45 x 12

45 x 12

45 x 12

65 x 8

95 x 4

115 x 3 

135 x 3 elbow started to hurt 

155 x 1

135 x 3 

shoulders felt good but left elbow and shoulder cracked a lot

2) seated dumbbell press with back support 

*holding one dumbbel w/ one arm hanging and the other dumbbell is being pressed with elbow out for 10 reps and then 10 with elbow in and then repeat on the other arm. 

8-8 w/ 20 all sets non stop

7-7

6-6

5-5

4-4

3-3

2-2

2-2 

3) Seated strap rows 4 x 12 on the seated row machine 

4) 1/4 plus side laterals with wood blocks.  4 x 12

5) Bent over laterals 3 x 12w/35 15/35 12/40 

good shoulder workout. first one in a while. Good start. Will be working one body part per session fro a while. Working out daily less than 45 min with the exception of legs and back 

day 1 shoulders

day 2 back 

day 3 big calve workout, abs

day 4 chest

day 6 legs 

day 7 biceps/triceps/forarms

day 8 neck, traps, abs and calves 

day 9 lower back and hamstrings. If deadlifting do it on this day. Dont do this afer shoulder day because traps will be sore from shoulders. Its good to rest after a deadlift day too. 

day 10 rest

Okay 24 hours after my shoulder workout my traps are the most sore with almost no sorness in the deltoids.

My upper back is sore if I squeeze my shoulder blades together so I think I feel that mostly in my lower traps. My upper traps are very sore.  I think that is from the strap rows and the laterals that didnt come up high. 

Back 

Stiff Arm Pulldowns 5 sets of 5-8 reps

Bent Arm Barbell Pullovers 5 sets of 5-8 reps

Barbell Rows 5 sets of 5-8 reps