working on a new routine

[JDid23]

Well, I think you should lay off any direct pressing (except the push-ups) for one week at the least. Let us know how the prehab exercises feel, dude.

ok.. as excited as i was to go for 50s on incline DB Press tomorrow, i'll hold off.

If it feels really good, maybe i'll press 30s for some reps to see how it feels and if it feels shitty after 1, i'll hold off. I am guessing i am okay to go on with deads, lunges (if it's not my RC and something else, would heavy DB Lunges be bad?), calf raises and curls. Probly not dips?

 

[Andalite]

No pressing means no dips either. But heavy everything else is fine, dude. Don't sweat it.

 

[JDid23]

No pressing means no dips either. But heavy everything else is fine, dude. Don't sweat it.

alright... i have seen guys at my gym come back from injuries who had been lifting for a few years, and saw what they were capable of lifting. I would rather be safe than sorry in this situation anyways.

What do you think about adding another exercise or 2? or should i just do some dynamic stretching, then deadlifts, lunges, curls, and seated calves? If i were to add something, it would maybe be light weight, higher rep squats (most reps i've ever done is 8) or lat pulldown. It wouldn't feel like a real workout if i only did 4 exercises even though i am going to kill deads tomorrow. Also going to try to hit 225 on deads. I managed 215 pretty well and I know i can hit 225x6, or maybe 5.

 

[Andalite]

I would add pull-ups because they really help keep your shoulders safe. And maybe an extra couple of sets on a different type of row....

 

[JDid23]

I would add pull-ups because they really help keep your shoulders safe. And maybe an extra couple of sets on a different type of row....

so if it looked like;

Deadlift- 1x6 (work up to it)
DB Lunges- 2 sets
Bicep Curls- 2-3 sets
Seated Calves- 4-5 sets
DB Rows- 2x8-12 (even though i already did BB Rows last workout)
Pullups?


Also, i am really weak at chinups, let alone pullups. I do around 4-5 chinups on my first set, and have never tried pullups. I am also doing them next workout. Should i use the gravitron or something?

Just wondering, but how do pullups help keep your shoulder safe, and is there any reason behind doing the rows that would be beneficial for my shoulder? Going to refer to my injury as "shoulder" for now because i am not sure if it's the RC or not

Swimming really made it feel better last time- i am probably going to swim again tomorrow as well and eat whatever i can get my hands on when i get home! Had a hot lifeguard checking me out as i was taking my shirt off so i might have to capitalize on that as well

 

[Andalite]

Ok. I see the issue you're having. You should start trying to do pull-ups. I'll send you an article which will help you progress on pull-ups better.

But, for Tomorrow, here's what I suggest:

Deadlifts - work up to 2 sets of 6 reps
DB Lunges - 3 sets
DB Rows - 3-4 sets of 5-6 reps
Bicep Curls - 2-3 sets
Seated Calves 4-5 sets

Thats how I'd do it..

 

[JDid23]

Ok. I see the issue you're having. You should start trying to do pull-ups. I'll send you an article which will help you progress on pull-ups better.

But, for Tomorrow, here's what I suggest:

Deadlifts - work up to 2 sets of 6 reps
DB Lunges - 3 sets
DB Rows - 3-4 sets of 5-6 reps
Bicep Curls - 2-3 sets
Seated Calves 4-5 sets

Thats how I'd do it..

okay.. for lunges i normally do 2 sets so i am going to stick to that. Also, i think that especially today since i am upping the weight 10 pounds on deads and going for my PR (225x6) that i am only going to do 1 really heavy set of 6, and then do one with like 205x6 with my other grip. Just going to do Rows after calves because i don't want to do biceps/rows back to back. Shoulder is feeling 100% better this morning

 

[ExtraMile]

Swimming really made it feel better last time

then do more swimming lol

deads lunges calves and curls is fine bro, hit the forearms if you like no need for light presses...

 

[Tblock1]

Dude forget working out go for the hot lifeguard

 

[JDid23]

Dude forget working out go for the hot lifeguard

haha yeah i may or may not be able to go swim tonight.. have to help coach my brothers basketball team so i'll see.