Shoulder pain after workout Need Help.
I think I can use a little help here. I am no stranger to the gym and I have been working out on and off for several years. I play basketball once or twice a week. Surf at least once a week for at least 2 hours.
My goal is to get back to 205weight.
At the beginning of 2007 I weight in at 260lbs. I set a goal and I am down to 215. I cut calories and got even more active. The weight just seemed to melt off.
At the gym my chest workout seems to be hurting my shoulders. And I can not seem to get better gains. My last work out was
Flat bench Warm up 100lbs @ 15reps.
200lbs @ 9reps immediately followed by
175lbs @8reps immediately followed by
155lbs @ 8reps immediately followed by
Rest for water 60sec
195lbs @8reps immediately followed by
160lbs @ 7reps immediately followed by
140lbs @7reps immediately followed by
rest for water 60sec
Incline press
150lbs @ 9reps immediately followed by
125lbs @8reps immediately followed by
110lbs @8reps immediately followed by
rest for water 60sec
140lbs @ 9reps immediately followed by
120lbs @ 9reps immediately followed by
100lbs @ 9reps immediately followed by
rest for water 60sec
140lbs @ 9reps immediately followed by
120lbs @ 9reps immediately followed by
100lbs @ 9reps immediately followed by
Cable Cross Standing over Universal
Plate 9 for 8reps
plate 7 for 8reps
Plate 5 for 8 reps
Rest for water
Plate 8 for 8reps
Plate 6 for 8reps
Plate 5for 10reps
Incline dumbell presses
45lbs for 8reps
35lbs for 7reps
25lbs for 10reps
rest for water
35lbs for 8reps
30lbs for 8reps
25lbs for 8reps
Rest for 60sec
Then Dips Negative only
Now I only have 60min for lunch and I only hit one muscle a day
Monday Chest
Tuesday moning back Tuseday lunch Arms
Wednesday legs
Thursday lunch chest
Friday morning back
Friday lunch chest
The problem is my shoulders are taking a punishment. I know I can go heavier on sets but my shoulders are in pain as soon as I add weight. I know it is not a torn tendon or major injury because I can use it. And my surfing is not affected. Just the weight added.
I have been taking in extra protein in form of shakes. But it does not go away. At this point I should be starting my work out around 220lb. My arms can handle it and my chest is not in any kind of pain. They feel like they want more. And the pump I can get from this work out is amazing.
Am I doing something wrong? I do not think I am over training. And I switch around each workout. One week I will hit a mucsle 2x?s a week the next only once.
Help please!