Sir troll ginawa ko yung drop test sa arms para sa rotator cuff tear, hindi naman sumasakit or biglang nalalaglag arms ko, may nakita kasi akong video sa youtube na different tests about shoulder pains.
@DeanofMean said:
Sir troll ginawa ko yung drop test sa arms para sa rotator cuff tear, hindi naman sumasakit or biglang nalalaglag arms ko, may nakita kasi akong video sa youtube na different tests about shoulder pains.
I had a problem with my rotator cuff around 10 years ago, good thing i have a childhood friend whos a PT , he gave me tips for rehabilitation, what he suggested was resting a week or two, i also invested on bands for stretching, helped a lot..remember the adage its a marathon not a sprint...
Rest for a week, shoulder impingement pala ung sakit na naramdaman ko sa shoulders ko last week, did rehab exercises for impingement. Balik buhat ako kahapon at nakapag chest ako salamat at maayos naman.
Comments
August 1, 2016
Update: 142 lbs, target is 150lbs
CHEST
WU:
DB INCLINE BP 20lbs 2x15
WO:
BB INCLINE BP 70lbs 3x8
DB INCLINE BP 45lbs 4x10
DB FLYS 10kg 4x10
DB FLAT BP 45lbs 3x10
DB FLYS 10kg 3x10
DB FLAT BP ( NEUTRAL GRIP ) 45lbs 3x8
DB FLYS 10kg 3x10
DB PULLOVER 50lbs 3x8
PEC DEC 6 PLATES 3x10, 10 PLATES 3x10
DIPS
Duration: 1 Hour 15 Minutes
August 2, 2016
LEGS
WU:
Farmers Walk DB 50lbs
BW Squats 2x30
Lunges
WO:
SQUATS - SM
100lbs 1x10
150lbs 2x5
160lbs 2x5
170lbs 1x5
100lbs 3x10 - Deep
LEG PRESS
13 PLATES 3x10
CALF RAISES - SM
170lbs 4x15
LEG EXTENSIONS
10 PLATES 4x10
LEG CURL
7 PLATES 4x10
STATIONARY LUNGES
BRIDGING
5 Minutes HIIT
Duration: 1 Hour and 10 minutes
AUGUST 4, 2016
SHOULDERS and BICEPS
WU:
OHP - Oly Bar
DB Shoulder Press
WO:
SET
OHP-OLY BAR 40lbs 2x8, 50lbs 2x5, 20lbs 2x10
DB BICEP CURL 10kg 5x10
BEHIND THE NECK PRESS OB - 20lbs 3x10
REAR DELT RAISE 5KG 3x10
DB SHOULDER PRESS 45lbs 1x6, 40lbs 1x6, 35lbs 1x8, 25lbs 1x10
REAR DELT RAISE 5kg 4x15
FRONT DELT RAISE 15lbs 3x15
REAR DELT RAISE 5KG 3x15
MACHINE SHOULDER PRESS WIDE GRIP 9 PLATES 3x10
MACHINE PREACHER CURL 6 PLATES 3x12
MACHINE SHOULDER PRESS NEUTRAL GRIP 9 PLATES 3x10
MACHINE HAMMER CURL 3x12
DB ALTERNATE SHOULDER PRESS 10KG 3x10
SIDE DELT RAISE 15lbs 3x12
FACE PULLS 6 SETS
REAR DELT ROW 3 SETS
Duration: 1 hour and 30 minutes
AUGUST 6, 2016
BACK
WU:
DEADLIFT OB+90lbs 1x10
PULL UPS
WO
DEADLIFT - OB
140lbs 1x10
190lbs 3x5
210lbs 1x3
220lbs 1x2
230lbs 1x1
PULL UPS 50
BB BENT OVER ROW
90lbs 1x10
110lbs 5x5
DB ROWS
25kg 1x8
30kg 5x5
LAT PULL DOWN - Wide
10 PLATES 3x10
LAT PULL DOWN - Close Grip
11 PLATES 3x10
LAT PULL DOWN
9 PLATES 3x10
MACHINE ROW
11 PLATES 3x10
SEATED CABLE ROWS
20 PLATES 3x8
10 PLATES 3x10
Duration: 1 hour and 30 minutes
AUGUST 8, 2016
CHEST and Rear Delts
WU:
INCLINE BP - OB
INCLINE BP - DB
WO:
BB INCLINE BP - OB
70lbs 4x8
BB FLAT BP - OB
50lbs 2x10
100lbs 3x6
80lbs 2x8
DB INCLINE BP 45lbs 5x8
DB FLYS 10kg 5x10
DB FLAT BP - Neutral Grip 40lbs 3x10
REAR DELT RAISE 5KG 3x15
DB PULLOVER 25KG 3x8
REAR DELT RAISE 5KG 3x15
HIGH CABLES 1 PLATE 6x10
REAR DELT RAISE 5KG 3x15
Flutter Kicks 6 Sets
Duration: 1 Hour and 15 minutes
AUGUST 9, 2016
LEGS
WU:
FARMERS WALK
WO:
SQUATS - Smith
100lbs 2x10
120lbs 3x8
140lbs 1x6
150lbs 1x5 ( tinigil ko yung 5x5 )
LEG EXTENSIONS
7 PLATES 4x12
LEG CURL
7 PLATES 4x12
LEG PRESS
13 PLATES 3x10
LEG PRESS - One leg
6 PLATES 3x10
CALF RAISES - Smith
170lbs 4x15
AUGUST 10, 2016
BACK
WU
PULL UPS 5,5,5,5
WO
BB ROWS - OB
90lbs 4x10
PULL UPS 5,5,5,5,5,5,5,5,5,5
LAT PULL DOWN - WIDE
10 PLATES 3x10
LAT PULL DOWN - CLOSE
11 PLATES 3x10
LAT PULL DOWN - Rope
9 PLATES 3x10
MACHINE ROWS
12 PLATES 3x8
10 PLATES 2x10
DB ROWS
45lbs 2x10
50lbs 2x8
55lbs 2x8
60lbs 3x5
Hayys shoulder pain may clicking sounds, dalawang araw na ako hindi nag gym. Na-injure ata noong nag overhead press ako, well pahinga muna upper body.
Rotator cuff, usual problem when going too heavy
Sir troll ginawa ko yung drop test sa arms para sa rotator cuff tear, hindi naman sumasakit or biglang nalalaglag arms ko, may nakita kasi akong video sa youtube na different tests about shoulder pains.
I had a problem with my rotator cuff around 10 years ago, good thing i have a childhood friend whos a PT , he gave me tips for rehabilitation, what he suggested was resting a week or two, i also invested on bands for stretching, helped a lot..remember the adage its a marathon not a sprint...
August 15, 2016
Wala munang shoulder/chest routine for 1 week
LEGS
WU:
SQUATS SM - 50lbs 1x15
LEG EXTENSIONS 4 PLATES 4x15
10 MINS. HIIT
WO:
SQUATS SM
100lbs 2x10
120lbs 1x10
140lbs 1x8
150lbs 1x6
160lbs 1x5
120lbs 2x8
DEADLIFT - OLYBAR
90lbs 1x10
140lbs 1x8
180lbs 2x5
190lbs 1x3
210lbs 1x1
230lbs 1x1 ( With Belt )
LEG EXTENSIONS
7 PLATES 3x12
9 PLATES 2x10
LEG CURL
7 PLATES 3x12
DB LUNGES
25lbs 3x10
LEG PRESS
13 PLATES 2x10
14 PLATES 1x8
My shoulders are getting better, pero takot parin ako mag Shoulder press at chest exercise. Nakakawala ng confidence pala kapag na injured ka.
AUGUST 17, 2016
BICEPS and TRICEPS
WU:
10 MINS. ABS/HIIT
BICEP CURL
TRICEP EXTENSIONS
WO
BB BICEP CURL OLY BAR + 20lbs 3x10
DB OH TRICEP EXTENSION 50lbs 3x10
DB BICEP CURL 25lbs 3x10
DB TRICEP EXTENSION - 1 ARM 25lbs 3x10
CABLE TRICEP EXTENSIONS - HANDLE
CABLE TRICEP EXTENSIONS - ROPE
PREACHER CURL MACHINE
DB HAMMER CURL 10kg 3x10
DB PREACHER CURL 10kg 3x10
10 minutes HIIT cardio
Rest for a week, shoulder impingement pala ung sakit na naramdaman ko sa shoulders ko last week, did rehab exercises for impingement. Balik buhat ako kahapon at nakapag chest ako salamat at maayos naman.
AUGUST 23, 2016
CHEST
WU:
OLYBAR BENCH PRESS 2x15
50lbs BENCH PRESS 1x15
WO:
BARBELL FLAT BP
70lbs 4x10
100lbs 2x5
120lbs 1x2
DB INCLINE BP
45lbs 5x8
DB FLAT BP - NEUTRAL GRIP
35lbs 4x8
DB PULLOVER
50lbs 3x8
HIGH CABLES
2 PLATES 3x10
1 PLATE 3x15
MACHINE FLYS
10 PLATES 3x10
10 Minutes Cardio
AUGUST 24,2016
LEGS
WU:
FARMERS WALK
SQUATS
LEG EXTENSIONS
WO:
SQUATS - SMITH
100lbs 1x15
120lbs 2x10
140lbs 2x8
150lbs 2x6
160lbs 1x5
DEADLIFT
110lbs 2x10
160lbs 2x8
180lbs 2x5
200lbs 1x3
220lbs 1x1
LEG PRESS - 2 LEGS
14 PLATES 4x8
LEG PRESS - 1 LEG
7 PLATES 3x10
LEG EXTENSIONS - 2 LEGS
9 PLATES 4x10
LEG EXTENSIONS - 1 LEG
4 PLATES 3x12
CALF RAISES - SMITH
AUGUST 26, 2016
BACK
WU:
BB BENT-OVER ROWS
PULL UPS
WO
BB BENT OVER ROW
45lbs 3x8
35lbs 2x12
DB ROWS
55lbs 4x8
LAT PULL DOWN-WIDE
10 PLATES 4x8
LAT PULL DOWN-CLOSE
11 PLATES 4x8
LAT PULL DOWN
9 PLATES 3x10
MACHINE ROWS
11 PLATES 4x8
CABLE ROWS
20 PLATES 4x8
10 PLATES 4x12
10 Minutes AB/Cardio routine
AUGUST 27, 2016
SHOULDERS/TRICEPS/BICEPS and Chest
Warm Up 10 minutes
WO
DB INCLINED BP
45lbs 2x10
50lbs 1x10
55lbs 2x8
DB BICEP CURL 20lbs 4x15
DB SHOULDER PRESS 30lbs 4x10 ( deload muna dahil sa impingement )
DB REAR DELT RAISE 10lbs 4x15
DB FRONT SHOULDER PRESS 30lbs 4x10
DB HAMMER CURL 20lbs 4x15
DB REAR DELT RAISE 10lbs 4x15
DB FRONT DELT RAISE 15lbs 4x15
DB SIDE DELT RAISE 10lbs 4x15
DB PREACHER CURL 20lbs 4x15
DB CONCENTRATED CURL 15lbs 4x15
DB ONE ARM TRICEP EXTENSION 15lbs 4x20
CABLE TRICEP EXTENSION 3 PLATES 7x15
AUGUST 30, 2016
CHEST, REAR DELTS, TRICEPS
WARM UP
BB FLAT BENCH PRESS
DB INCLINE BP
WORK OUT
DB INCLINE BENCH PRESS
45lbs 2x10
50lbs 1x10
55lbs 3x8
BB FLAT BENCH PRESS - OLY BAR
70lbs 2x10
80lbs 3x8
100lbs 3x5
DB FLAT BENCH PRESS - Close grip
45lbs 4x8
DB PULLOVER
55lbs 4x8
HIGH CABLES
3 Sets 2 PLATES
3 Sets 1 PLATE
MACHINE FLY'S
3 SETS 10 PLATES
3 SETS 7 PLATES
REAR DELT RAISE after Sets of chest exercises
12lbs of 15 REPS
TRICEP PUSHDOWN
5 SETS
ONE ARM TRICEP EXTENSION
20lbs 4x15
AUGUST 31, 2016
LEGS
WARM UP
FARMERS WALK
BW SQUATS
5 CORE WORKOUT
LEG EXTENSIONS
WORKOUT
DEADLIFT
110lbs 2x10
160lbs 2x8
180lbs 3x5
200lbs 1x3
220lbs 1x2
230lbs 1x1
SQUATS - SMITH
100lbs 2x10
120lbs 2x8
140lbs 3x6
LEG PRESS - 2 LEGS
14 PLATES 4x8
LEG PRESS - 1 LEG
7 PLATES 3x10
LEG EXTENSIONS - 2 LEGS
9 PLATES 4x10
LEG EXTENSIONS - 1 LEG
4 PLATES 4x15
LEG CURL
7 PLATES 4x10
DB SHRUGS
55lbs 5x10
SEPTEMBER 2, 2016
BACK
WARM UP
30 WIDE PULL UPS
30 CLOSE GRIP PULL UPS
WORKOUT
BB ROWS
90lbs 4x10
DB ROWS
55lbs 4x8
LAT PULL DOWN - WIDE
10 PLATES 4x8
LAT PULL DOWN - CLOSED GRIP
11 PLATES 4x8
LAT PULL DOWN - HANDLE
9 PLATES 4x8
MACHINE ROWS
11 PLATES 4x8
CABLE PULLDOWN
4 PLATES 4x10
CABLE ROWS - 1 ARM
10 PLATES 4x10
10 MINUTES HIIT CARDIO