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Thursday 7/2
BENCH:
Bar x10
Narrow:
Bar x12
55lb x10
Stopped here do to too much pain in right shoulder
DB SHRUG / INCLINE PRESS:
20lb x15 / x12
30lb x15 / x10
35lb x10 / x6
40lb x8 / x5
Just this small switch from the straight bar to the dumbbells made all of the difference in the world. The change in grip / angle alleviated the shoulder pain!
DB DECLINE:
35lb x10
40lb x10
50lb x6
CABLE ROWS:
Narrow, Single/Single/Double:
55lb x5 / x5 / x12
55lb x5 / x5 / 85lb x8
60lb x4 / x4 / 90lb x5
TRICEP WORK:
DB Rollbacks:
20lb x12
EZ Curl Skull Crusher:
50lb x5
This was a little too heavy so I lightened it up a bit
EZ Curl Curl/Skull Crusher:
(40lb x10) 2x
Monday 7/6
CALF RAISE / SHRUG / INCLINE PRESS:
25lb x15 / x15 / x15
35lb x15 / x15 / x10
40lb x15 / x15 / x8
DB BENCH / BENT ROW:
40lb x10 / x10 ea. side
45lb x6 / x6 ea. side
50lb x5 / x5 ea. side
DB INCLINED FLY:
FAIL.
I tried these, but there was too much strain on the shoulder.
CURLS:
EZ Curl Bar:
40lb x15
DB Gladiator:
25lb x10 ea. side
DB Zottman:
25lb x7
CABLE SHOULDER ROTATION:
External:
(5lb x10 ea. side) 3x
Internal:
(10lb x15 ea. side) 3x
SEATED FLY:
Single/Single/Double:
30lb x15 / x15 / x15
Only did one set and stopped because my shoulder was grinding.
SEATED CHEST PRESS:
Single/Single/Double:
40lb x12 / x12 / x12
50lb x10 / x10 / x10
60lb x8 / x8 / x5, x3
Tuesday 7/7
DEADLIFT:
133lb x10 / x10 calf raises
199lb x3, x7
(241lb x2) 2x
221lb x1
KB RDL:
Single Leg:
(35lb ea. hand x6 ea. leg) 2x
I was having balance issues on my right leg
Single KB:
35lb x10 ea.
45lb x8 ea.
50lb x6 ea.
LAT PD / CHEST ROW:
20" V-Bar:
90lb x8 / x8
95lb x6 / x6
100lb x4 / x4
SEATED CABLE ROWS:
Narrow, Single/Single/Double:
(55lb x5 / x5 / 85lb x5) 3x
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I'm aggravated literally and figuratively. On some days, my shoulder feels like it's healing and then other days, simple things cause pain. I'm basically just trying things, seeing if it hurts and adjusting the game plan accordingly. I was pissed that I couldn't bench, but then Frank told me to stop crying about it and just figure out what to do. That's when I grabbed the friggin dumbbells and got serious. Amazing what a small tweak of a grip and arm angle can do for pain. So, for the time being, the dumbbells will be my go-to for pressing. That's OK, my grip needs the work anyhow. I think overhead pressing is still on the "do not do" list. I might some light weight with the dumbbells and see where that takes me.
Today sucked. For whatever reason, I had absolutely no desire and no energy to much of anything on those deadlifts. I got through it the best I could but kind of fizzled there at the end. Even the KB RDL's sucked ass. I had no balance whatsoever. Now my low back is angry at me and I feel nothing in my glutes or hams. Ugh. Whatever. It just was not a good day.
I'm trying to add in calf raises wherever I can because I do believe that I have lipedema in my legs. I'm going to discuss it with my doc when I go in a couple of weeks to get the "expert opinion" but I'm fairly certain it's an issue. I was reading and I think it's why I carry so much fat in my legs, why they bruise so easily and why no matter what I do, they never get very muscular looking and they always swell. There's no cure or remedy, but obviously, creating more muscle will help push fluid back up my legs. However, from what I've been reading, the process of building the muscle itself can cause some fluid retention, so to alleviate that a bit, do calf raises at the beginning and end of training sessions, to help squeeze everything around. It certainly can't hurt to try.
Other than that, things are what they are and I'm trying to stay positive. As usual, that's the hardest thing to do.
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