Shoulder rehab continues to move in a positive direction. I have been working my shoulders alot in yoga, and hit them pretty hard tonight. There are only a few spots of achiness, but I’m not feeling any discomfort in the movements I have put my shoulder through so far. Wide-grip overhead pressing is still not something I want to try so I am doing all my OH pressing with a shoulder-width grip. Still hits my shoulders hard, and works the tris good, too. I am able to hit lateral pulling movements (ie: cable face pulls) pretty hard now without any real fears or concern. Healing sure is slow…but it’s getting there. Everything felt strong (and easy) tonight, but I am taking things slow. I did hot yoga yesterday (75 min) and some OH presses with the kettlebells - did the 88 for a double on each hand without too much effort just to see where things were.
Seated Overhead Press (shoulder-width grip):
45x20x1
65x12x1
85x12x1
105x12x1
125x12x1
145x12x1
165x12x1
Seated External Rotations:
20x15x2
Standing Cable Internal Rotation:
48x12x2 (PR)
36x12x2
Standing Cable Face Pulls w/ Rope:
144x15x1
168x15x1
192x15x1
214x15x1
224x15x1
234x15x1 (PR)
Side Laterals (various grips/rotations):
20x30x1
20x50x1
Shrugs (wide, narrow, regular grips):
315x12x3
Standing OH Cable Curls:
40x12x1
50x12x2
Incline DB Curls:
35x12x5
Standing DB Curls:
55x12x2
Single-arm DB Hammer Curls:
110x12x2
+ stretching + yoga (30min)
Duration: 90 minutes