Dave's workout

[Bigboi118]

Week 66 workout 1

Flat BB Bench press, work up to a max of 3 reps : Warm up sets 45x3,50x3,55x3,60x3,65x3,70x3,75x2
1 or 2 many warmup sets, based upon last week i didnt expect i could go beyond 70, next week i shall start at 50 and work up

Inc bench press, 1st set 15-20 reps 2nd max pos: 2x22.5KG db's 1st set 15 2nd set 9

Superset
Bent over BB rows 3x8 - 42KG
Scarecrows 3x8 - 2x2.5 kg dbs - im not sure if im counting this right but there is 4 motions to this exercise, does each 4 count as one? supersetting this with bent over bb rows really tires scap/back out, and the weight is really light

Behind the back barbell shrugs 3x12 - 22KG - up this next week

Hammer curls 3x8 - 2x16KG db's - up this next week

[Bigboi118]

Week 66 workout 2

Squat jumps with 10KG plate - 3x10

Bulgarian split squats with added ROM - 3x8 - 2 12.5KG Db's

romanian D/l - 3x10 - 75KG

Spread eagle sit-ups 4x12 - 15KG plate - im sure im doing this right but it seems to easy, laying flat on back with legs flat and spread out use
your abs to get in a seated position, i hold a plate against chest

[swanso5]

hold the top of each rep pushing your core muscles into the floor the whole time

[Bigboi118]

Week 66 workout 3

Repetition Upper body

DB bench press 4x12 - 2x20KG - 12,12,12,10

Superset
Chin ups - 3,3,3,3
Chest supported rear delt flyes 4x10

DB Lat raises - 4x8 - 2x7.5 - to high of a weight to get the full movement

Superset
DB Shrugs - 3x10 - 2x15KG
DB Tricep extensions 3x10 - 2x12.5KG

Plate pinches 3x3 (5 sec holds) - 20KG Plate

[Bigboi118]

Week 66 workout 4

Free squats work up to a max of 3 reps - so i did

x3 - 50KG
x3 - 60KG
x3 - 70KG
x3 - 80KG
x3 - 90KG
x2 - 100KG tried and failed

Step ups 3x10 - each leg (so 3 lots of 20) - 2x22.5KG Db's - I stepped up and down bench

Glute ham raises 3x10

Ab circuit - 3x15 each exercise with 3 circuits, 2 mins rest between circuits

Sprinter sit ups - V ups - Toe touches - Hip ups

[Bigboi118]

Week 67 workout 1

Flat BB Bench press, work up to a max of 3 reps : Warm up sets 50x3,55x3,60x3,65x3,70x3,75x2

Inc bench press, 1st set 15-20 reps 2nd max pos: 2x20KG db's 1st set 16 2nd set 9

Superset
Bent over BB rows 3x8 - 45KG
Scarecrows 3x8 - 2x2.5 kg dbs

Behind the back barbell shrugs 3x12 - 24KG

Hammer curls 3x8 - 2x17KG db's

[Bigboi118]

Week 67 workout 2

Squat jumps with 10KG plate - 3x11

Bulgarian split squats with added ROM - 3x8 - 2 13.5KG Db's

romanian D/l - 3x10 - 70KG - up this to 75 next week

Spread eagle sit-ups 4x12 - 10KG

[Bigboi118]

Week 67 workout 3

Repetition Upper body

DB bench press 4x12 - 2x17.5KG

Superset
Chin ups - 3,3,3,3
Chest supported rear delt flyes 4x10

DB Lat raises - 4x8 - 2x5

Superset
DB Shrugs - 3x10 - 2x15KG
DB Tricep extensions 3x10 - 2x12.5KG

Plate pinches 3x3 (5 sec holds) - 11KG Plate

[Bigboi118]

Week 67 workout 4

Free squats work up to a max of 3 reps - so i did

x3 - 50KG
x3 - 60KG
x3 - 70KG
x3 - 80KG
x3 - 90KG
x3 - 95KG

Step ups 3x10 - each leg (so 3 lots of 20) - 20KG Db's - I stepped up and down bench

Glute ham raises 3x10

Ab circuit - 3x15 each exercise with 3 circuits, 2 mins rest between circuits

Sprinter sit ups - V ups - Toe touches - reverse crunches

[Bigboi118]

Week 68 workout 1

Flat BB Bench press, work up to a max of 3 reps : 70KG

Inc bench press, 1st set 15-20 reps 2nd max pos: 2x15KG db's 1st set 20 2nd set 15

Bent over BB rows 3x8 - 47KG

Behind the back barbell shrugs 3x12 - 24KG

Hammer curls 3x8 - 2x15KG db's

Went and saw the physio over the weekend, about left shoulder, after inspection he says left and right scap wings, that left is worse than right.
he alse explained in alot more detail but its hard to understand when i have no idea of the atonomy behind it. He wokred out i dont have any thoratic nerve damage but when he was poking around, left rhomboid was very sore. It still feels a bit tender now.

At the moment i am also doing small exercises to help retrain muscles under the shoulder blade. The physio also said that shoulders are kind of hunched foward, a product of working at a computer all day and benching alot, I have made amendments to posture and how i sit at work, how the desk is set up and that, im also doing internal external rotations just to help strengthen things up.

I have another appointment booked next weekend, I wil workout as usual for now except for any exercise that aggrevates the shoulder, If at the follow up nothing is happening i may need to completely change the routine . At least the physio i saw definately knew his stuff and has worked on proffesional footballers etc.

[swanso5]

what will band internal rotations do for a winged scap? did he say to do that? after he already said you were hunched from too much int rot?

[Bigboi118]

The physio said to do them.

So would u suggest just external rotations or a bit of both but more so ext? The thing is i need 2 get this fixed and i need a physio to help sort me out.

Im goin back next week, hav u got any advice on the sort of things i should b asking?

[Bigboi118]

Week 68 workout 2

5 min skip rope

Vertical jumps with added weight 10KG 3x10

bulgarian split squats with added rom db's 2x15KG - 3x8

BB Good mornings 3x10 - 40KG

Spread eagle sit ups with added weight 10KG - 4x12

[swanso5]

the band external and internal rotations is as old as the hills in regards to shoulder rehab

thoughts is the physio is shit and they basically give every shoulder probelm the same exercises...idematto's physio gave her the same thing but i doubt you have the same problem, not that they probably tested anyway

ask them to check the following, it will be interested in seeing if you do and then what they do if you do do;

- test low trap strength
- test shoulder internal rotation (both)
- test shoulder external rotation (both)
- check opposite hip mobility
- check opposite ankle mobility
- test thoracic spine ext
- check scapula stability and movement during upward rotation
- check scapula stability and movement during downward rotation

thyere's a few others i can't remenebr now, check idmatto's journal i think i posted the same thing there a while back

[Bigboi118]

Week 68 workout 3

5 min skip rope

Flat db bench 4x12 - 2x17.5KG

Superset
Bent over BB rows overhand 4x10 - 30KG
Chest supp rear delt raises 4x10

Lat raises 3x8

Superset
Db tricep extensions - 3x10
Db shrugs 3x10

External rotations with bands and Db's



Swanso when i went and saw this physio he performed a range of tests, cant remember if he did or didnt say what he was doing but
he definately tested external and internal rot strength, I had to put arm in a load of positions laying down, some standing up, there was also flexiblity stuff etc.

It was a consultation for 1 hour so I had to tell him from scratch what i do, what i think ive done etc. So for the first session its gonna be brief. He even pulled out a skeleton model at one point and explained what he thought was happening

Im sure he said i had poor scapula control, which is why he gave me some rehab exercises (other than ext/int rot), but maybe he suggested int/ext
rotations not to cure shoulder problem, but just to strengthen it in general. This is the third physio ive seen and im gonna go for a follow up
next week, I dont really have another option, other than to go and find another physio (and do the whole 1st day consultation again)