JP~~~~~Gotta a minute??? - JP Fitness Forums

buster · 05-05-2003, 12:28 PM

Wassup bro? Hope everyone in your world is doing well. I just want to get your opinion on a workout I'm thinking seriously about starting. I've been doing the retreat workout and some total body stuff so I feel good and feel like it's time for something a little more aggressive.( not that aggressive, just more than what I'm doing now)

This is a pretty basic game plan but I'm not ready for anything too exotic yet.
High reps(12-15)
Low weight( whatever I can do easily 12x)
9-12 sets per day
3 days on two days off
All exercises from Home Workout Bible or Retreat

Day 1 Chest/ tri
Day 2 Legs
Day 3 Back/Bi/Shoulder

I'm already doing abs on M-W-F and HIIT 2 Days a week which I will fit in on my off days.
I really feel like I'm ready for this but if you have strong opinion I know you won't be shy about telling me, bro.
Be well.( you need a peace Graemlin) Peace to you and yours
BUSTER

jpete23 · 05-05-2003, 01:19 PM

I see this is directed at JP but I will just add my 2 cents. I would consider putting shoulders on your chest day, but maybe put rear delts on your back day. The routine you have outlined could be a little tough on your shoulders, and I think you said you had some shoulder problems right? Just a thought.

buster · 05-05-2003, 01:28 PM

jpete, thanks for your 2 cents man. I appreciate all comments. Yes, I just came off reconstructive shoulder surgery in Feb. The reason for putting shoulders on day 3 is to completely rest them from chest day. Also, I even hesitated putting shoulders in there because my shoulder routine will still be very limited for a while. Mostly stretching and some very light work, some stuff JP showed me in APR. Thanks for the response.

Jean-Paul · 05-05-2003, 01:40 PM

Hm... Well, until your shoulders are at full capacity again, my only recommendation for whichever routine you choose, is to keep the weight on your delts at 30% of your 1RM or lower for a good while. Even after you have healed, just NEVER FORGET to warm your shoulders up before you dive into any upperbody workout. YOu can't afford to take them for granted anymore. You are now forced to train smarter for the rest of your life.

Another thing, when you start doing overhead pressing again, I HIGHLY recommend one-arm dumbbell presses. Not alternating... Use one DB and knock out about 12 reps, then do your other arm. Do it standing or sitting on a ball. You will get good focus on your anterior delt, but you will also feel it in your core.

Your split looks fine, although jpete's suggestion is also a good one. Play around with different splits till you find one that really works for you.

Be carefrul bro! (I am going to look for a peace graemlin!)

buster · 05-05-2003, 01:59 PM

JP, Thanks man. Believe me I KNOW that I have to train smarter, I have no option. I have taken all your advice to heart and incorporated it into all my technics. I have no doubt that I WILL be bigger and stronger for having had this injury and having met and recieved advice from you because of it. So bro, once again THANKS!!!!!

Q. · 05-05-2003, 03:07 PM

My $.02 worth...

My orthopedist (who is an avid fitness guy, which is why I've gone to him) suggested to me that it was a bad idea to do any kind of presses directly over my head, as I had been doing. He said that bringing the angle of your arms down just a bit will help to protect your shoulders. So, if you're doing them seated, putting a little angle on the back of the bench (not straight up) will do the trick.

I followed his advice and have added regular rotator cuff exercises and my shoulders feel great again.

Q

Bond007 · 05-05-2003, 03:57 PM

I agree with Quercus, buster. Even after my 2nd shoulder surgery, I was still quite tender doing anything over my head sitting straight up. Put an angle to it and no problems. Eventually, I was able to work back to sitting upright, if I wanted. But, I still do very little of that.

Also, it won't take much to exhaust that shoulder, either. So, go slow and be patient. If you feel the slightest twinge of abnormal pain, STOP!

My first few weeks back, I'd heat up my shoulder, just like in PT, then warm up and stretch, and when I was done, I'd ice down the shoulder for good measure.

Other than that, the split (with suggested changes) looks good.

Just whatever you do, please, please, please, be careful! Until everything in that shoulder heals, you're going to be much more highly susceptible to another injury. Of course, you will have to consider this for the rest of your lifting life. But, you can work around it.

buster · 05-05-2003, 04:29 PM

Thanks alot fellas for all the input. First of all let me put everyone at ease and say I will not be doing any overhead shoulder work at all for a while, and to be honest I don't know if I ever will again. IF I can get the same burn doing other things why take the chance? Hopefully I've learned from this and all the good, sound advice I have gotten from my brothers and can figure out how I can do what I want to do without injuring myself again. Once again, thanks alot brothers.