anzel
New member
I`m looking to modify and/or change my routine up. One major reason is that an old shoulder injury has returned after months of going heavy. The pain occurs in the joint between my front delt and pec about an inch or so up from my armpit. Wide grip bench hurts. I`m about 9 wks in on my 1st test cycle . Wt is up around 14 lb. & all my lifts have gone up. I need to keep up a good solid workout for the rest of my cycle and my 4 weeks of post cycle therapy (pct).
Current routine:
Mon.- Back
Dead lifts 5x5 Heavy
Pullups - 4 sets almost to failure I normally allow a full stretch her but in order to protect the shoulder I now keep some bend in my arms.
(I alternate the order of my deads & pulls each week and sometimes do negative training on my pull ups)
Shrugs- 4 sets (10,8,6,4) heavy
Either lat pull downs or bent over BB row 4 sets (10,8,6,4)
Tues- Shoulder& tris
Standing overhead press (5x5 or 6x6) Going heavy here is starting to hurt my shoulder. Instead of going up in wt I have been adding reps. My last work out was 5 x 7 reps using the same wt. Lots of reps but got a good burn and pump
Upright rows 4 sets (10, 8, 6,4)
Arnold or DmB press (10,8,6,4)
Front or side lateral raises (hurt my shoulder cant do em anymore)(would usually do some form of drop sets here to burn em out)
tris- Narrow Dips (weighted) 3 or 4 sets 8-12 reps these hurt my shoulder.
or close grip bench press (4 sets of 10,8,6,4)
Skullcrushers( not to heavy cause at this point my tris are feeling cooked from all the heavy pressing) 4 sets concentrate on form and squeeze the contraction.
Tri rope standing push downs- 3 or 4 sets
Wed. off
Thurs- Legs
Sqts- 5x5 heavy (good stuff)
Leg press 4 sets (10, 8 , 6,4) heavy alternate weekly with 1 set of 20 reps to give em a burn and to avoid overtraining.
Leg curl 3 or 4 sets (12,10,8,6) alternate weekly with 2 sets of 15
Leg extension - started to lift really heavy on these... the muscle strength to do em is there but started to get some knee pain, perhaps my 37 yr old ligaments arent keeping up Last 2 workouts kept these at 2 sets of 15, light wt and concentrated on form and contraction.
Seated calf 4 sets - getting stronger with these!! Like em!
Jump rope- I usually do 20 min of cardio and found that after seated calves you can do jumprope to further work the calf muscle and simutaneously get in your cardio.
Fri- Chest & Bis
Flat Bench- 5x5 heavy. Seems to be good but the shoulder can really start to act up. Also It seems that goin heavy here is forcing me to rely on my shoulders and other muscle groups thus taking away the focus on my pecs. Considering dropping the heavy wt and going with higher reps here.
Last workout I avoided flat bench to give my shoulder a break and actually did 4 sets of perfect form push ups 20 reps each then I finished up using hammerstrength machines (flat and decline) and pec dec with very limited range of motion to avoid streching the pec back too far. This really worked well!! I was pumped up and 2 days later have a sore chest.
I can wear a weighted vest for push ups.
I think I should avoid Incline bench.
I have a little issue with doing back on Monday & shoulders on tues cause when I do upright rows on tues I`m hitting my traps again.
When I cant get to my Chest a bi workout on friday then I will do it on Sat but this only gives me 1 day of rest before I do back on monday and on Monday doing back I also hit my bi`s with all the pulling . hence I may be overtraining my bi`s.
Considering another order of excersises.
Any suggestions.
Current routine:
Mon.- Back
Dead lifts 5x5 Heavy
Pullups - 4 sets almost to failure I normally allow a full stretch her but in order to protect the shoulder I now keep some bend in my arms.
(I alternate the order of my deads & pulls each week and sometimes do negative training on my pull ups)
Shrugs- 4 sets (10,8,6,4) heavy
Either lat pull downs or bent over BB row 4 sets (10,8,6,4)
Tues- Shoulder& tris
Standing overhead press (5x5 or 6x6) Going heavy here is starting to hurt my shoulder. Instead of going up in wt I have been adding reps. My last work out was 5 x 7 reps using the same wt. Lots of reps but got a good burn and pump
Upright rows 4 sets (10, 8, 6,4)
Arnold or DmB press (10,8,6,4)
Front or side lateral raises (hurt my shoulder cant do em anymore)(would usually do some form of drop sets here to burn em out)
tris- Narrow Dips (weighted) 3 or 4 sets 8-12 reps these hurt my shoulder.
or close grip bench press (4 sets of 10,8,6,4)
Skullcrushers( not to heavy cause at this point my tris are feeling cooked from all the heavy pressing) 4 sets concentrate on form and squeeze the contraction.
Tri rope standing push downs- 3 or 4 sets
Wed. off
Thurs- Legs
Sqts- 5x5 heavy (good stuff)
Leg press 4 sets (10, 8 , 6,4) heavy alternate weekly with 1 set of 20 reps to give em a burn and to avoid overtraining.
Leg curl 3 or 4 sets (12,10,8,6) alternate weekly with 2 sets of 15
Leg extension - started to lift really heavy on these... the muscle strength to do em is there but started to get some knee pain, perhaps my 37 yr old ligaments arent keeping up Last 2 workouts kept these at 2 sets of 15, light wt and concentrated on form and contraction.
Seated calf 4 sets - getting stronger with these!! Like em!
Jump rope- I usually do 20 min of cardio and found that after seated calves you can do jumprope to further work the calf muscle and simutaneously get in your cardio.
Fri- Chest & Bis
Flat Bench- 5x5 heavy. Seems to be good but the shoulder can really start to act up. Also It seems that goin heavy here is forcing me to rely on my shoulders and other muscle groups thus taking away the focus on my pecs. Considering dropping the heavy wt and going with higher reps here.
Last workout I avoided flat bench to give my shoulder a break and actually did 4 sets of perfect form push ups 20 reps each then I finished up using hammerstrength machines (flat and decline) and pec dec with very limited range of motion to avoid streching the pec back too far. This really worked well!! I was pumped up and 2 days later have a sore chest.
I can wear a weighted vest for push ups.
I think I should avoid Incline bench.
I have a little issue with doing back on Monday & shoulders on tues cause when I do upright rows on tues I`m hitting my traps again.
When I cant get to my Chest a bi workout on friday then I will do it on Sat but this only gives me 1 day of rest before I do back on monday and on Monday doing back I also hit my bi`s with all the pulling . hence I may be overtraining my bi`s.
Considering another order of excersises.
Any suggestions.
