Man I am DYING to lift. This rest and recovery week has been good for me but I am itching to grab some weights and train. Only two more days until I get to go back at it. Here is what I have done this week. I took the week off for recovery before start of a new routine, plus my external rotator cuffs needed strengthening.
Sunday
Low Cable Pulley External Rotation
10 x 12
10 x 12
L-Lateral Raise
5x12
Rear Delt Cable Row
80x12
90x12
100x12
Tuesday
Low Cable Pulley External Rotation
10 x 12
15 x 8
L-Lateral Raise
10x10
Rear Delt DB Flye
bdyx12
5x12
10x6 (clicking in shoulder, stopped)
Thursday
Low Cable Pulley External Rotation
15 x 10
L-Lateral Raise
10x12
10x10 (this was pushing it, slow concentric on the last two reps...not by choice my rotators were exhausted)
Rear Delt Cable Row
100x12
100x10
100x10
(lowered reps to work on greater scapulae retraction and rear delt isolation with less bicep in mind with less of a struggle to get 12 reps)
I'm going to rest tonight and over the weekend and look forward to giving to getting back at it monday. Tests such as pulling my hands apart from each other and pressing them together (abduction and adduction isometrics) has tested to be UNPAINFUL as compared to a week and a half ago. This is reassuring, the cuff inflamation is fading passively. I need to place a small rotator cuff and rear delt/scapulae retracting routine in my routine some where. Maybe something I can do at night when I'm at work, handy since I work the weight room at ymca. I have a few ideas, any suggestions would be awesome.
|