kimsquit

I got my ass back into the gym yesterday, following 10 full days of r & r after my competition.

My right shoulder is still all buggered up with both the rotator and the a/c joint severely damaged, so "back to the gym" involves a lot of working around my injury and incorporating physio.

Just to illustrate how bad it is, I can’t do squats because I can’t get my right arm up to hold onto the bar. It’s a wee bit frustrating.

For those of you that used to follow my training journal in the o35 forum, you know that I’m not going to be bodybuilding any longer. My interest (once my shoulder heals) is in functional strength training and being fit for "real life" challenges rather than lifting merely to look good.

This means that most of my gymtime will be spent doing compound exercises with an emphasis on core, balance and "real world" movements. For example: bent over bb rows instead of seated cable rows…and pullups instead of lat pulldowns.

Yesterday’s workout follows:

Barbell Rows
bar x 12
50 + bar x 12
90 + bar x 12
135 + bar x 8
180 + bar x 6
180 + bar x 6
180 + bar x 6

Shoulder Rehab
5 pounds x 15
5 pounds x 10
(very painful)

Bent-over, Single Arm Db Curls (per side)
40 x 12
50 x 10
50 x 10
50 x 10

Standing Tricep Cable Pushdowns (with rope)
130 x 10
130 x 10
160 x 5
160 x 5
160 x 5

Standing Cable Flyes (per side)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Seated Quad Extensions
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10