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I injured my back in late August. Worst pain I ever been in by far, including all past back injuries. Did therapy for 6 weeks, just started hitting the gym last week. That's the longest layoff I took from the iron in prolly 18 years since my last back injury.
Anyways, from not hitting the weights AT ALL for all that time, my shoulder feels like new!
Many of you vets prolly know it was giving me serious issues for over 2 years. Other than an old school seated bench press machine, I hadn't done ANY types of presses in over a year. No flats, no inclines, no overhead, nada. Just various types of laterals for delts and bench machine + cable flyes for chest.
So today I hit back & delts. Weak af after losing 10lbs in the past 2 months, but muscle memory will have me back soon. Here's what I did on delts:
db side laterals - 20's x 20, 30's x 20, 40's x 12, 40's x 10
seated Smith press - 95 x 15, 135 x 10, 155 x 10, 185 x 5
reverse pec deck - 100 x 12, 120 x 12, 140 x 10
db shrugs - 60's x 20, 100's x 15, 100's x 12
So the #'s are way down of course from not hitting the iron in so long, and not pressing in a year. My delts are so sore right now I can barely lift my arms haha. From now on I am going to always do any pressing AFTER side laterals. I want to pre-exhaust them so the weight on presses will feel heavier than if doing them first. I'm gonna be smart about it this time - fuq being concerned about pushing heavy ass weights just to jack my shoulder up again. It's on baby!
Anyways, from not hitting the weights AT ALL for all that time, my shoulder feels like new!
Many of you vets prolly know it was giving me serious issues for over 2 years. Other than an old school seated bench press machine, I hadn't done ANY types of presses in over a year. No flats, no inclines, no overhead, nada. Just various types of laterals for delts and bench machine + cable flyes for chest.So today I hit back & delts. Weak af after losing 10lbs in the past 2 months, but muscle memory will have me back soon. Here's what I did on delts:
db side laterals - 20's x 20, 30's x 20, 40's x 12, 40's x 10
seated Smith press - 95 x 15, 135 x 10, 155 x 10, 185 x 5
reverse pec deck - 100 x 12, 120 x 12, 140 x 10
db shrugs - 60's x 20, 100's x 15, 100's x 12
So the #'s are way down of course from not hitting the iron in so long, and not pressing in a year. My delts are so sore right now I can barely lift my arms haha. From now on I am going to always do any pressing AFTER side laterals. I want to pre-exhaust them so the weight on presses will feel heavier than if doing them first. I'm gonna be smart about it this time - fuq being concerned about pushing heavy ass weights just to jack my shoulder up again. It's on baby!
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