working on a new routine

[JDid23]

I take it you decided to fuck giving the shoulder a break to recover lol... hows it feeling? have you been ice+heating it?

well i pinpointed what was wrong and it seems minor- my deltoid. I think it's because i've neglected working out my shoulders for so long and my deltoid and now there's a muscle imbalance. If you check my last chest/tris workout, there was minimal to no pain on flat db bench/cables, so why not do that? I also took 5 days off lol. Yes, been icing it a lot lately.

 

[JDid23]

why are NONEEE of my posts going through? i posted in here twice and it didn't work either time lol.... i determined that my shoulder pain is most likely due to neglecting to workout my shoulders (haven't had a day for shoulders in a LONG time).. and it's specifically my deltoids that have been hurting, so since it doesn't seem like anything serious and i can do flat db bench and cables without too much pain, i'm gonna stick to them light and then do what EM told me with the light shoulder exercises to get my shoulder back up to par.

 

[oso0960]

Hey Jdid how are your quads doing?

Also you say that your deltoid hurts and that pullups hurt it too. The deltoid is made up of an anterior, medial, and posterior part. I think the problem might be that your anterior deltoid (the one that is hit the most during bench presses and shoulder presses) is too strong in comparison to the posterior deltoid (which it is in most people).

And, if I remember correctly, all pressing movements and specifically pullups put your shoulder in an internally rotated position.

These 2 things give shitty shoulders.

Try this: Scapular wall slide.
Put your feet 4 inches away from a wall.
Touch your butt, head, and the entire back (even the part where it arches!) to the wall.
Put your hands up.
Touch the back of your hand, every finger, your wrist, and the entire forearm to the wall.
Slowly bring your elbows down until you make a 90 degree angle with your shoulder joint and elbow joint.
If you can't do this or are having a very hard time maintaining this position, you probably have the problems I said above. Here's a picture of what I'm getting at:

Google Image Result for http://www.inmotionjax.com/images/exc_neck_wall_slide.jpg

Try incorporating some light external rotations and reverse flyes at the end of the workout and/or on your off days.

 

[JDid23]

Hey Jdid how are your quads doing?

Also you say that your deltoid hurts and that pullups hurt it too. The deltoid is made up of an anterior, medial, and posterior part. I think the problem might be that your anterior deltoid (the one that is hit the most during bench presses and shoulder presses) is too strong in comparison to the posterior deltoid (which it is in most people).

And, if I remember correctly, all pressing movements and specifically pullups put your shoulder in an internally rotated position.

These 2 things give shitty shoulders.

Try this: Scapular wall slide.
Put your feet 4 inches away from a wall.
Touch your butt, head, and the entire back (even the part where it arches!) to the wall.
Put your hands up.
Touch the back of your hand, every finger, your wrist, and the entire forearm to the wall.
Slowly bring your elbows down until you make a 90 degree angle with your shoulder joint and elbow joint.
If you can't do this or are having a very hard time maintaining this position, you probably have the problems I said above. Here's a picture of what I'm getting at:

Google Image Result for http://www.inmotionjax.com/images/exc_neck_wall_slide.jpg

Try incorporating some light external rotations and reverse flyes at the end of the workout and/or on your off days.

I think my quads are good. no real pain, just some discomfort at the bottom of my squats. Thanks bro, you're probably right. I'll definitely give that a go. Should i do these at the end of every workout regardless of the body part i'm working out?

i got super fucked up last night, vomited all over outside at my friends house, and then my friend drove me home... only the 2nd time i've ever thrown up from drinking, and i was really fucking pissed. my dad has been babying me all day, and even though he's been really nice, i know i'm gonna pay for this somehow.. i'm taking the weekend off and resuming my workouts on monday. hopefully, i'll have a comprehensive plan on what i want to hit this summer by then; make realistic goals and a routine.

 

[oso0960]

Yeah why not? Just go light, easy, and do it as often as you want. Think of it more as a prehab/rehab exercise than an actual exercise. I usually pick up two 2.5lb weights for bent over flyes and do a couple sets of 15 with a hold at the top. As for the external rotations, I like 5lbs and do another couple sets of 15 or so. Just work the motion/muscle. If you're getting sore the next day you're probably going too hard lol.

Btw it's always nice to get fucked up once in a while haha.

 

[JDid23]

Yeah why not? Just go light, easy, and do it as often as you want. Think of it more as a prehab/rehab exercise than an actual exercise. I usually pick up two 2.5lb weights for bent over flyes and do a couple sets of 15 with a hold at the top. As for the external rotations, I like 5lbs and do another couple sets of 15 or so. Just work the motion/muscle. If you're getting sore the next day you're probably going too hard lol.

Btw it's always nice to get fucked up once in a while haha.

ok i'll give them a shot tomorrow after my workout. thanks bro!

and yeah, but not when you blackout literally the second when you get inside your house and your dad (who you made a promise to that you wouldn't drink) takes care of you vomiting. my dad has never even been drunk in his life lol.

anways, did legs today.


Squat (working sets)
225x2
225x2
225x2
225x2
225x2

1 leg RDL
40 x 5
50 x 7
55 x 7
60 x 8 (2 legs)

then calves/abs and i did some farmers walks with 75 lb DBs. Going to get my grip fucking strong. Was really happy about my squats; i haven't squatted in a hell of a long time, and each rep felt good and was below parallel. going to keep up squatting heavy for low reps. Also, the only part of my legs i really care about now are my calves, since i have naturally muscular legs (just not calves). Would it hurt me to work my calves 2-3 times a week + run? Thanks guys!

 

[Tblock1]

2-3 times a week plus running might be more than necessary. I'd say 1-2 times per week plus running.

Haha next time just drive yourself home it will force you to stay alert so you wont pass out. Works like a charm

 

[JDid23]

2-3 times a week plus running might be more than necessary. I'd say 1-2 times per week plus running.

Haha next time just drive yourself home it will force you to stay alert so you wont pass out. Works like a charm

the reason i said 2-3 is because i don't work them too hard in the gym...

lol, i've never drove drunk in my life.... but i go to college in PA and my license privaleges were taken away in PA for 5 months for being publically fucked up.

 

[Tblock1]

the reason i said 2-3 is because i don't work them too hard in the gym...

lol, i've never drove drunk in my life.... but i go to college in PA and my license privaleges were taken away in PA for 5 months for being publically fucked up.

wow....5 months for being publicly drunk? Thats strict! How were you caught did a cop talk to you or something?

 

[JDid23]

wow....5 months for being publicly drunk? Thats strict! How were you caught did a cop talk to you or something?

well my friend was having girl trouble and i was in a great mood for getting one of the only As in my intro to psych class, so we killed a handle of gin together and then went to a club (stupid as fuck, i know). We both blacked out before we got there, and i was vomiting on the line. My friend's friend drove me back to campus and dropped me off, and one of the RAs who fucking hates me said i had to go to the hospital. I was supposedly acting really well and trying to go up to my room, but he called the hospital, my parents found out, and i had to meet with a councilor, go to an 8 hour program from 8 AM-4 PM on my birthday, plus some other bullshit. I probably needed to be there though; i've never been that fucked up. didn't want gin, but the dumbass who bought for me got it anyway lol.