Shoulder Joint Problems - Update
Hey, thanks for the replies to my last blog about my issues with my shoulder!!!
Here is the update now after my monday chest workout… The shoulder has been feeling better although I can definitely put it in a position that will cause is to be painful very easily if I don’t watch out and I am not constantly consious about the positions I let it get into. This morning’s chest workout was a mirror of last monday’s workout but I did get to increase the weight a little in a few of the exercises.
As per the advice on the previous blog’s replies (thancks guys!), I did not go below 90 deg. on the bench or incline movements. Actually I did go past 90 deg. a few times accidentally after one time to see where the limit might be, but I was greeted with a bit of a light version of the pain I felt before, so I immediately changed my bottom point of the movement to stop before that point and it was, indeed, 90 deg at the low point as perscribed.
I did do warmups, but not walking/running. I will try that next time. However I did get a little sewat going with a few light sets of the movements starting with a very light set in the begining.
I did a pretty normal set of incline as far as weight goes becuase I can do incline without feeling that pain. As for bench I did dumbell bench again this week and was able to turn my hands where my palms were slightly facing in, just enough to really feel solid about not feeling that pain and go to 90 deg and back up, again with no problems.
After that I went with pushups with my hands turned slightly to just give me a feeling of confidence that I would not feel any of that pain. I did 1 set of 25 followed by 2 sets of 20 where I almost failed on the last one each time!
Finally I did 2 sets of rotator cuff exercises I found to be pretty popular out there - laying on my side and doing a lift up to about 45 deg, laying on my side and doing an Internal Rotation and an External Rotation. I did both sides and I did 2 sets of 10 with 5 pounds. The external rotation is definitely my weak point in the rotator cuff as it was the only one that began to burn during the those exercises and was noticibly weaker.
Overall, everything appears to be progressing nicely and I am happy with the progress so far. Also I am cutting and I lost a nice amount of bodyfat this week between the lifting, light cardio and a low carb restricted calorie diet. Hopefully I can get to my bodyfat goals around the same time that I am ready to start lifting a little more weight.
