203 lbs.
Following your (G) suggestion to work something like an upper-body day and a lower-body day for two days a week in the regular gym, i went in this morning and did a general, pretty unstructured upper-body workout. See if i can remember how it went.
Pullups:
20 x BW
Cable Rows:
10 x 165
10 x 180
8 x 195
6 x 210
6 x 210
Finally got a cable row machine in. Happy am i.
DB Shrugs:
14 x 80
10 x 100
10 x 100
DB Bench:
2 sets 10 x 50
This showed me just how bad i hurt my shoulders. There was no weight, but my shoulders wouldn't let me do any more. Gonna take some rehab on these.
Pec Deck:
Few sets of some reps with some weight. Nearly popped my shoulders outta joint.
Comments:
i was very pleasantly surprised that my back hasn't lost any strength really. On the other hand, my chest and especially my ant. delts have gone the way of the wooly mammoth. It was fun to get back into it though, and putzing around non-commitally let me think outside the box a li'l bit. i'm getting some good training ideas. Also i've lost a coupla lbs. and that's kindof encouraging. At the moment i think i'm gonna split this workout up into 3 days: upper-body, abs, and low-back/ legs.
3 comments:
That sounds like a good idea. Keep me posted on how that's going for you.
What are you going to do about your shoulder?
Well you know, that's funny. my shoulder hasn't bugged me a bit in the climbgym. i mean, i can't max my rotator cuff, but that's cuz i'm very fat; but otherwise, i'm pulling some pretty burley motions around my shoulders. i just can't push. i guess i'll do some light pushing stuff and some light delt iso.
I've heard the surgical tubing band thingys work pretty well for the ol' shoulder rehab.
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