Yeah I know..WTF? I can't help it the tune is catchy and allows me to get my groove on. Don't tell anyone but I was doing the dance before i went to the gym...
I took two weeks off from the gym to nurse my shoulder and catch a couple baseball games. Check my Instagram for the pics... The games were great and thanks to someone really cool and dear to me for the great seats! The shoulder has not been so kind, even with time off it hurts. Sleeping can be difficult and a chore. I toss and turn just to find the right spot and then it starts to ache... Oh well I will survive and figure this out.
Retooled the training to allow me one day for shoulders and arms, one day for chest and back, and one for legs. Going for volume on shoulder day and doing DC for the other two. I hope breaking it up this way will save my shoulder.
So back to the gym...
Did chest, back and forearms today. Hammer strength chest press and incline flyes for chest. Warming up on the press I could hear my shoulder popping. As I added weight it actually felt better. I also made sure my form was correct, rolled the shoulders down and locked the lats. The incline flyes were a new twist and something I will continue with. Went too heavy for the work set and the form got sloppy.
Back was my usual row and pulldown shrug. Did the shrug on a HS pulldown, not a good idea since you really cannot lean back and get the traps involved. I did my stretches after both and was amazed to have a pump from the stretch!
Finished the day off with wrist curls done behind the back and twist yo wrist on a pulley. 255 for the curls was intense and then I did a static hold after finishing the reps. Did a lot of reps with the TYW and got serious cramps in the forearms!
Finally I did cardio...dreaded cardio, but I need it! 30 minutes on the treadmill 5.0 incline 3.5 mph. Jammed out to some Wicked Tinkers for that...
I feared seeing what the scale was going to read but I got on it anyway. Surprised I was down to 250...
Not bad for a couple weeks off.
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