Cateaters Journal (back from injury)

[CatEater2000]

Sup my name is cateater2000.
I've been out of the weight room for 4 months due to inflammation in my rotator cuff.(STUPID ROTATOR CUFF)

Now I'm back.

I figured I may as well make a journal to keep my self focused and get others input.

Stats pre injury:
165 ibs
5'9
benchpress - 225 x 6
deadlift - 365x4
squat - 315x4

As you can see I have a very strong lower body compared to my upper.

Anyway here are my stats after 2 weeks of working out after my injury of course:

177ibs (put on some body fat argh)
5'9.5(hahahah)
benchpress - 185x 4 (Holy ****)
deadlift - 275 x 8 (was to scarred to go heavier)
squat - 275x6 (wasn't to bad)



now current routine:

Saturday: back and biceps
deadlift x 3
barbell row x 3
chins x 3
lat pull down x 3
barbell curl x 3
hammers x 2

sunday: Shoulders and traps
Military press x 4
front raises x 2
lateral raise x3
rear delt machine x 4
I do traps on the hack squat machine x 4

monday: cardio
usually just do it in the morning go run around neighbourhood, or play bball

Tuesday: cardio
BASKETBALL

Wednesday: Legs and abs
week1 week2
Squat x4 hacksquatx6
legextensionx3
Hamstringcurlx4 SLDLx4
Standing calf raisex4 Seated calf raise x4
Leg raise x 4
abs ball x 4

Thursday: Chest and tris
Bench press x 4
incline bench x 3
cable cross over x 3
french press x 3
overhead extension x 2
reverse press down x3

Friday: Cardio


That's aboiut it I'm thinking of trying another routine out anyone have any suggestions?


Thanks for reading.

[Heisman]

How did you hurt your shoulder?

If your docs say it is okay, you might want to add in some specific rotator cuff training.

[CatEater2000]

I hurt it playing rugby but really didn't think it was serious until I went into the weight room, and I was significantly weaker.


That might be a good idea to add a rotator cuff specific exercise.
Have any suggestions???

[Heisman]

Look at this article.

http://www.t-mag.com/nation_articles/280rotator.jsp

I would use very light weight at first and lots of reps (25-30) to get your rotator cuffs accustomed to direct training. They are far weaker and more vulnerable then the other muscles, so they need more time to adjust.