Fender's Log
- Thread starter Fender
- Start date
nude!
Fender
Young Dirty Couch Bouncer
Wed 9-7-06
First off...Tues when I said I did stuff, I just did my usual leg routine with the usual #'s
Chest/Tris
Chest
Flat BB Bench
45X20
135X10
185X10
225X8
245X8X2
Incline DB Bench
75X10X2
Standing cable flyes
80X10X3
Reverse flyes on the pec dec
100X10X3
Tricep cable pressdowns
w/rope
100X10X2
w/45 degree bar
100X10X2
w/flat bar
100X10X2
Side lat raises
25X10X3
Front lat raises
25X10X3
Finished up with 30 minutes of elliptical.
Shoulders were ok but felt a little weak. Elbow on my left arm was bothering me a bit though. It's always something.
First off...Tues when I said I did stuff, I just did my usual leg routine with the usual #'s
Chest/Tris
Chest
Flat BB Bench
45X20
135X10
185X10
225X8
245X8X2
Incline DB Bench
75X10X2
Standing cable flyes
80X10X3
Reverse flyes on the pec dec
100X10X3
Tricep cable pressdowns
w/rope
100X10X2
w/45 degree bar
100X10X2
w/flat bar
100X10X2
Side lat raises
25X10X3
Front lat raises
25X10X3
Finished up with 30 minutes of elliptical.
Shoulders were ok but felt a little weak. Elbow on my left arm was bothering me a bit though. It's always something.
AngryMuscles
New member
you have shoulder problems too after chest day bro??
Fender
Young Dirty Couch Bouncer
I have shoulder problems everyday. I found this and will start doing these tonight.
For shoulder impingement:
Rehabilitation exercises
Rehabilitation exercises often prescribed by your doctor may include stretching and strengthening exercises such as the following:
* Overhead stretch
Lie on your back with your arms at your sides. Lift one arm straight up and over your head. Grab your elbow with your other arm and exert gentle pressure to stretch the arm as far as you can.
* Cross-body reach
Stand and lift one arm straight out to the side. Keeping the arm at the same height, bring it to the front and across your body. As it passes the front of your body, grab the elbow with your other arm and exert gentle pressure to stretch the shoulder.
* Towel stretch
Drape a towel over the opposite shoulder, and grab it with your hand behind your back. Gently pull the towel upward with your other hand. You should feel the stretch in your shoulder and upper arm.
* Shrugs
Stand with hands at sides with no weight in either hand. Raise shoulders to the point of pain and hold for five seconds. Relax for five seconds. Perform this sequence 10 times, 3 times daily. As pain permits, hold dumbbells of equal weight in each hand while performing this exercise. Add weight by using hand-held dumbbells as pain permits.
* Bicep curls
Stand with arms fully extended at sides while grasping 2- to 5-pound weights in each hand, held palm forward. Flex the arms at the elbow to approximately 100 degrees, or to the point of pain, whichever comes first. Hold this position for 5 to 10 seconds. Return to the start position. Rest for 5 seconds. Repeat this exercise 10 times. You can increase the weight as pain allows and strength develops.
* Triceps curls
Stand with elbows directed upward over the shoulders and with arms relaxed. Extend arms at the elbow so that the hands proceed upward to the point of pain. Hold this position for five seconds. Return to the starting position and relax for five seconds. Perform this sequence 10 times, 3 times daily. As pain permits, add weight by using hand-held dumbbells.
* Chest raises
Lie on belly with hands extended along sides of the body. Raise the upper chest from the floor to the point of pain and hold this position for 5 seconds. Return to the start position and relax for 10 seconds. Repeat this sequence 10 times, 3 times daily.
* Saws
Reach out and place the unaffected side hand on a corner of a table. Bend at the waist. Flex the injured side arm at the elbow and pull the injured side arm backward and upward as if sawing wood. Slowly bring the shoulder blades as close together as pain will permit. Slowly bring the injured side arm down to its beginning position. Repeat this sequence 10 times, at least 3 times daily.
* Pendulum swings
Stand with the hand of the unaffected arm resting on the corner of a table and supporting some of the body weight. Slightly bend the knee on the unaffected side and extend the other leg sideways. Allow the injured arm to hang loosely over the unaffected side foot. By shifting the body weight, cause the relaxed injured arm to swing in circles to the fullest extent possible as limited by pain. Perform 25 swings in a clockwise direction. Allow the injured arm to cease swinging. Perform 25 swings of the injured arm in a counterclockwise direction. Repeat this sequence at least 3 times daily.
* Shoulder rotation
Stand in a doorway with affected side arm bent at the elbow and the palm of the hand against the doorframe. Turn the body away from the injured side hand until a stretching sensation is experience in the injured shoulder. Hold this position for 10 seconds. Return to the starting position. Relax for 10 seconds. Repeat this sequence 10 times at least 3 times a day.
* Shoulder Flexion
Stand erect close to a wall. With the palm of the injured side arm turned so as to face you, slowly slide the forearm and then the upper arm up the wall by moving closer to the wall. Slide the arm upward to the point of initial significant pain. Hold this position for 10 seconds. Return to the starting position and relax for 10 seconds. Repeat this sequence 10 times, at least 3 times daily.
* Flexed elbow pull
Bend and raise the injured side elbow to shoulder height. Grasp the injured side elbow with the uninjured side hand. Gently pull the injured side elbow toward the opposite shoulder until limited by first significant pain. Hold this position for 10 seconds. Relax for 10 seconds. Repeat this sequence 10 times at least 3 times daily.
For shoulder impingement:
Rehabilitation exercises
Rehabilitation exercises often prescribed by your doctor may include stretching and strengthening exercises such as the following:
* Overhead stretch
Lie on your back with your arms at your sides. Lift one arm straight up and over your head. Grab your elbow with your other arm and exert gentle pressure to stretch the arm as far as you can.
* Cross-body reach
Stand and lift one arm straight out to the side. Keeping the arm at the same height, bring it to the front and across your body. As it passes the front of your body, grab the elbow with your other arm and exert gentle pressure to stretch the shoulder.
* Towel stretch
Drape a towel over the opposite shoulder, and grab it with your hand behind your back. Gently pull the towel upward with your other hand. You should feel the stretch in your shoulder and upper arm.
* Shrugs
Stand with hands at sides with no weight in either hand. Raise shoulders to the point of pain and hold for five seconds. Relax for five seconds. Perform this sequence 10 times, 3 times daily. As pain permits, hold dumbbells of equal weight in each hand while performing this exercise. Add weight by using hand-held dumbbells as pain permits.
* Bicep curls
Stand with arms fully extended at sides while grasping 2- to 5-pound weights in each hand, held palm forward. Flex the arms at the elbow to approximately 100 degrees, or to the point of pain, whichever comes first. Hold this position for 5 to 10 seconds. Return to the start position. Rest for 5 seconds. Repeat this exercise 10 times. You can increase the weight as pain allows and strength develops.
* Triceps curls
Stand with elbows directed upward over the shoulders and with arms relaxed. Extend arms at the elbow so that the hands proceed upward to the point of pain. Hold this position for five seconds. Return to the starting position and relax for five seconds. Perform this sequence 10 times, 3 times daily. As pain permits, add weight by using hand-held dumbbells.
* Chest raises
Lie on belly with hands extended along sides of the body. Raise the upper chest from the floor to the point of pain and hold this position for 5 seconds. Return to the start position and relax for 10 seconds. Repeat this sequence 10 times, 3 times daily.
* Saws
Reach out and place the unaffected side hand on a corner of a table. Bend at the waist. Flex the injured side arm at the elbow and pull the injured side arm backward and upward as if sawing wood. Slowly bring the shoulder blades as close together as pain will permit. Slowly bring the injured side arm down to its beginning position. Repeat this sequence 10 times, at least 3 times daily.
* Pendulum swings
Stand with the hand of the unaffected arm resting on the corner of a table and supporting some of the body weight. Slightly bend the knee on the unaffected side and extend the other leg sideways. Allow the injured arm to hang loosely over the unaffected side foot. By shifting the body weight, cause the relaxed injured arm to swing in circles to the fullest extent possible as limited by pain. Perform 25 swings in a clockwise direction. Allow the injured arm to cease swinging. Perform 25 swings of the injured arm in a counterclockwise direction. Repeat this sequence at least 3 times daily.
* Shoulder rotation
Stand in a doorway with affected side arm bent at the elbow and the palm of the hand against the doorframe. Turn the body away from the injured side hand until a stretching sensation is experience in the injured shoulder. Hold this position for 10 seconds. Return to the starting position. Relax for 10 seconds. Repeat this sequence 10 times at least 3 times a day.
* Shoulder Flexion
Stand erect close to a wall. With the palm of the injured side arm turned so as to face you, slowly slide the forearm and then the upper arm up the wall by moving closer to the wall. Slide the arm upward to the point of initial significant pain. Hold this position for 10 seconds. Return to the starting position and relax for 10 seconds. Repeat this sequence 10 times, at least 3 times daily.
* Flexed elbow pull
Bend and raise the injured side elbow to shoulder height. Grasp the injured side elbow with the uninjured side hand. Gently pull the injured side elbow toward the opposite shoulder until limited by first significant pain. Hold this position for 10 seconds. Relax for 10 seconds. Repeat this sequence 10 times at least 3 times daily.
Fender
Young Dirty Couch Bouncer
Last Fri I did my normal back routine...
Deadlifts.
I did some light good mornings.
Reversed narrow grip pulldowns.
Wide grip pulldowns.
Narrow grip rows.
DB curls.
Last night (Mon 9/13/06) was leg night
Squats
45X15X1
135X10X2
225X10X1
315X10X1
365X6X1
SLDL's
185X10X3
Seated Calf Raises
3 platesX20X4
Preacher curls
75X10X3
DB curls
45X10X3
Split wood this past weekend...no thanks to Adidamps for offering to help me...some E-friend he turned out to be.
Deadlifts.
I did some light good mornings.
Reversed narrow grip pulldowns.
Wide grip pulldowns.
Narrow grip rows.
DB curls.
Last night (Mon 9/13/06) was leg night
Squats
45X15X1
135X10X2
225X10X1
315X10X1
365X6X1
SLDL's
185X10X3
Seated Calf Raises
3 platesX20X4
Preacher curls
75X10X3
DB curls
45X10X3
Split wood this past weekend...no thanks to Adidamps for offering to help me...some E-friend he turned out to be.
Fender
Young Dirty Couch Bouncer
I'm trying something new to put some size on my arms. I do bis on mon w/legs and Thur w/back. I will also do chest/tris/and lat work tonight and then do tris and shoulder work on Fri. So far I haven't seen anything indicating overtraining...and yes I know I'm a day behind on my schedule...picked up some extra work on Mon.\m/ MANOWAR \m/ said:
Fender
Young Dirty Couch Bouncer
I have a wood stove insert and can heat my whole house with it. $400 for the wood that will last me late fall/winter/early spring. At the price of heating oil and natural gas, this is the way to go. Plus I get the benefits of splitting wood. I have it delivered in tree length and have to cut it and then split it.Winter said:
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