Okay this is my first go at the journal but I feel like this will be a good method to keep my focus. First, I will start with a little back ground and my personal goals. I have been lifting on and off for a smidge over 20 years. At various points and times I have done okay with my lifts but have been hindered by injuries primarily shoulder. I recently recovered from a shoulder injury and have reentered the fray yet one more time. I joined this site hoping for the following: greater knowledge regarding potentially dangerous exercises for the shoulder and back, preventative measures for both the shoulder and back, advice about programs, and motivation.
My personal goals are power related while maintaining a bodyweight less than 198.
I have just finished the first phase of my program which has focused on conditioning the muscles for more vigorous workouts and form. Sets have been kept to three while reps hovered in the 10-15 range.
As I enter the second phase, greater focus is being placed on the rotator cuff and stretching the shoulder while increasing poundage. Rotator cuff exercises and specific shoulder exercises were not part of my previous programs. Thanks to some links and advice from papi93, I have been working on a robust rotator cuff program for a week that will be a staple of my future programs.
The second phase will last approximately 8 weeks:
Monday: Heavy Chest, Back, Biceps
Tuesday: Light Legs
Thursday: Light Chest, Shoulders, Triceps
Friday: Heavy Legs
Weight: 198 pounds
Well, I will add more tomorrow. I am looking forward to sharing my experiences with my over 35 brethren. Everyone have a good start of the week.
Thread: 45BIG Starting Again