5/6 Legs & Misc

Squats
135 x 10
185 x 6
225 x 6
285 x 4
315 x 4*

Decline Situps
4 sets of 14

Calf Raises
4 sets of 15

Plate Front Raise (ss)
45 x 10
35 x 10
25 x 10

Quad Extension
110 x 12
160 x 8
210 x 8

Incline DB Flyes
30 x 12
40 x 8
45 x 8

Ab Bench
4 sets of 25

5/8 Back & Traps

HS Iso Lateral High Row
200 x 12
250 x 8
270 x 6
180 x 10

Lat Pulldown
145 x 12
175 x 10
205 x 6
115 x 8

Cable Row
145 x 12
175 x 10
205 x 4
115 x 8

Upright Row
75 x 12
95 x 10
120 x 6
140 x 4*

BB Shrugs
145 x 15
205 x 10
225 x 6

DB (and 45lb plate) Shrugs
70 x 15; 45 x 15
75 x 15; 45 x 15
75 x 15; 45 x 15

5/9 Chest & Biceps

Bench Press
135 x 12
185 x 10
225 x 4
155 x 12

BB Curl (wide grip)
65 x 12
85 x 10
105 x 6
115 x 4

DB Incline Press
60 x 12
65 x 8
70 x 6
50 x 12

EZ Curl (close grip)
65 x 12
80 x 8
100 x 6
45 x 12

DB Flyes
35 x 12
40 x 10

Concentration Curl
35 x 12
45 x 8
50 x 4

5/10 Misc

First workout after hurting my shoulder, very frustrated that I can't do a typical workout and lift some heavy weight. Oh well, here's what I did to rehab the shoulder and work around it a bit.

Shoulder Hang Stretch
20 sec x 3

Rotator Cuff Cable
10 x 10
10 x 10
10 x 10

L Laterals
10 x 10
10 x 10
10 x 10

Rear Delt Machine
10 x 15
20 x 12
40 x 12

Reverse Cable Pressdown (one hand)
30 x 15
50 x 10
30 x 15

Triceps Pushdown Machine (one hand)
65 x 6
50 x 10
30 x 10
40 x 10

Ab Bench
4 sets of 50

Decline Situps
4 sets of 15

Flat Bench Leg Raises
4 sets of 20

Gonna be a rough couple weeks, not lifting heavy and trying to work around this rotator cuff.

5/12 Misc

Rotator Cuff Cable
10 x 10
10 x 10
10 x 10
10 x 10

Incline DB Curls
35 x 12
40 x 10

Incline DB Press
50 x 12
55 x 10

Preacher DB Curls
30 x 12
35 x 12

Preacher EZ Curls
35 x 15
35 x 15
55 x 12

Tricep Cable Pushdown
70 x 15
90 x 12
110 x 10

Tricep Reverse Cable (one hand)
30 x 12
50 x 10

DB & 45lb Plate Shrugs
60 x 15; 45 x 15
60 x 15; 45 x 15


Sunday 5/13 and Monday 5/14 were off days.

What's with the pussyass plate shrugs?

Get a fucking BB, load it up with some real weight and shrug that.

5/15 Misc

Squats
135 x 12
185 x 10
225 x 8
275 x 6

Rotator Cuff Cable
10 x 10
10 x 10
10 x 10

Flat Bench Leg Raise
4 sets of 20

Rear Delt Machine
25 x 12
30 x 12
35 x 12

Ab Bench
4 sets of 50

DB & 45lb Plate Shrugs
80 x 15; 45 x 15
80 x 15; 45 x 15
80 x 15; 45 x 15

It's been a week since I've lifted chest and longer since I've lifted shoulders. Few more days of this BS and I'm gonna give em a try, with some lighter weights than usual, see if it hurts bad.

5/17 Biceps & Triceps (and shoulder rehab BS)

Standing DB Curl
35 x 12
40 x 8

Rear Delt Machine
25 x 12
35 x 12
45 x 12

EZ Curl (superset - wide/close)
65 x 12; 65 x 8
75 x 8; 75 x 6

Rotator Cuff Cable
20 x 10
20 x 10
20 x 10

Reverse Grip Tri Cable
80 x 15
110 x 10
130 x 10

DB Hammer Curls
35 x 12
40 x 10
45 x 8

Reverse Grip Tri Cable (one hand)
30 x 12
50 x 10
70 x 6
30 x 12

Tricep Pusdown Machine (one hand)
30 x 15
40 x 12
45 x 8

I CANT WAIT to do more compound movements, bench, upright row, military press, etc. Gonna play it safe and continue to hammer the legs, triceps, etc so hopefully my chest/shoulders won't weaken TOO much.

Does it hurt if you use cables for chest? Like crossovers and shit like that?

I had to resort to cables recently for a couple weeks when I couldn't bench.

Better than nothing.

I read that cable crossovers and db flyes would be very bad for this type of injury, so I've been avoiding them alltogether. I'm gonna do chest in a few days and just use DB's and lighten the weight up, work my way little by little back to regular benching, etc.

Here's the site I've been using for info on the bench-press related shoulder injury:

http://www.bodybuilding.com/fun/criticalbench24.htm

Oh ok, everyone's different. I experienced no pain with cables so that's why I went ahead and did that.

Good luck!

Tell me about it. I haven't been able to go 100% on chest for like a year and a half.

5/17 Back/Abs/Calves (and of course shoulder rehab)

Rear Delt Machine
25 x 12
30 x 12
35 x 12
25 x 12

Cable Row
100 x 12
130 x 12
160 x 10

L-Laterals
15 x 15
20 x 12
30 x 10

Decline Situps
4 sets of 20

HS Iso Lateral Low Row
90 x 15
160 x 10
180 x 8

Calf Raises
4 sets of 15

Ab Bench
4 sets of 50

First time I've done back since I hurt my shoulder, cuz I wasn't sure if it would affect it and I read that Lat Pulldowns were no good. Hurt some doing the low row, not as much during the regular cable row. Kept the weights low though.

5/19 Chest & Traps (and RC)

DB Incline Press
50 x 15
55 x 12
60 x 10
50 x 12

BB Shrugs
155 x 15
205 x 10
205 x 8

HS Chest Press
90 x 15
140 x 10
140 x 10

DB & 45lb Plates Shrug
75 x 15; 45 x 15
75 x 15; 45 x 15
75 x 15; 45 x 15

Rear Delt Machine
25 x 12
30 x 12
35 x 12

RC Cable
10 x 12
30 x 8
10 x 10

First time I've done any chest since injuring my shoulder so I went nice and light, and also avoided barbell. Felt a bit of pain but not half as bad as a week ago. Gonna get back into chest/shoulders gradually so it doesn't get worse.

5/20

BB Curl (wide grip)
45 x 12
65 x 12
85 x 8
95 x 8

Close Grip Bench
95 x 15
115 x 12
135 x 8

EZ Curl (close grip)
55 x 15
75 x 10
95 x 8

Tricep Cable Pushdown
80 x 15
110 x 12
130 x 10
150 x 8

DB Hammer Curl
35 x 12
40 x 10
45 x 8

Rev Grip Tri Cable (single hand)
30 x 12
50 x 10
70 x 6
30 x 15

Decline Situps
4 sets of 20

Flat Bench Leg Raises
4 sets of 20

Ab Bench
4 sets of 50

5/22

Squats
135 x 12
205 x 8
245 x 6
275 x 6

Rear Delt Machine
25 x 12
30 x 12
35 x 10

Upright Row
65 x 12
85 x 10
95 x 10

Quad Extensions
100 x 10
140 x 10
180 x 8

DB Lateral Raise
25 x 12
30 x 10
30 x 8

Incline DB Press
50 x 12
55 x 10
60 x 8
50 x 12