Polishedball's Journey

[Payton1221]

I am down 20#'s as of last Friday.

That's great! How many more lbs before hitting your goal?

Also, the reverse grip OHP looks interesting. What does that offer that the regular OHP doesn't? I would have thought perhaps more shoulder-friendly, but I see that you were able to do the regular OHP too.

[polishedball]

That's great! How many more lbs before hitting your goal?

Also, the reverse grip OHP looks interesting. What does that offer that the regular OHP doesn't? I would have thought perhaps more shoulder-friendly, but I see that you were able to do the regular OHP too.

I started doing it as someone had suggested it when I asked how to get stronger in the lower part of the arnold presses that I do for shoulders. It feels totally different and also activates the tri more or so it feels. Mine can always use help. So for now I have added them and it seems to help with strength in the standard OHP. So no real science or program just added by suggestion and feel

[polishedball]

Back today

hammer strength row
narrow grip X plates per side
1 X 20
2 X 10
3 X 8
4 X 6
5 X 6

then drop set but mixing in a quarter also about 4-6 reps each weight

Pull Down hammer per side
170 X 6
145 X 8
90 X 10
145 X 7
45 X 17

Seated row narrow
160 X 12
120 X 12

Medium
140 X 12
100 X 12

Wide
110 X 12
110 X 12

Pull downs
Narrow
180 X 12
160 X 12

medium Nuetral
110 X 12
110 X 12
110X 12

Straight bar pushdowns
40 X 10
40 X 10
40 X 8

SHoulder still a bit sore, going to change up tomorrows chest workout to a more shoulder friendly work, not sure yet what all exercises but right now I know ill do floor presses. Google will have to be my friend for others. Unless some reads this and tosses out an idea.

[polishedball]

Limited chest work as shoulder is still and issue, could feel the weakness on the left side as soon as weight was unracked.

Flat Bench
Bar x 12
135 X 10
225 X 6

Decline Bench
135 X 10
185 X 8
225 X 5
275 X 3
315 X 10
275 X 8
225 X 8

Floor presses ( wow I can tell my strength was way off of years past doing these)

135 X 10
225 X 8
245 X 8
225 X 6
205 X 6
185 X 8
135 X 9

Kettle bell one arm presses
25 X 16
25 X 16
25 X 14 wrist gave out.

[polishedball]

Saw the regular doc to day about my shoulder issues. Took alot for me to say uncle and go in. All for a waste of time and money. Basically got well if it is fine for normal life activities, just don;t lift if that what makes it sore.

Ahhh.... I loved that and I am sure the $100 bill burnt once the bill comes. Soooooo I have decided to take a couple approaches to this since my doc didn;t recommend any or even a referral to get to the bottom of it (though not in a position right now for those costs, so I didn;t push hard)

Anyhow will start with daily rolling out the front delt and pec (as mentioned earlier to try in this thread), I'll also roll the side and rear. Along with this I will do some "W" stretches with my elbows [inkies on the wall going over head to be sure the shoulder is set correct by the rotator muscles. I notice a slight click in my shoulder hopefully this will help (right now I can't even get my elbows to touch the wall) similar to my issue of getting the bar on my back for squats.

Some utility standard T band work and rotation as well.

if anything it shouldn't hurt or at-least I hope not.

I have noticed if I physically grab my delt and pull down on it or massage it deeply grinding my thumb in the pain is alleviated for a short time.

Here is to hope n'

[polishedball]

Legs

Squats had my spongy shoes forgot flat soles.
Bar X 12
135 X 10
185 X 5
225 X 4
275 X 2
315 X 3
225 X 8
225 X 8
225 X 10

Sled
850 X 6
850 X 6
850 X 6

Calves on sled
490 X 61
490 X 55
490 X 73

did a bunch of shoulder band work, gonna pick up a tennis ball to roll out, pec and delt.

[polishedball]

Shoulder rehab work.

Band T Stretches, forehead, upper and lower chest.
10 Reps 5 times

Kneeling stretch with tricepts on flat benchdriving them into the bench

6, 5 times

Bar behind the back grab, then lunges to stretch the shoulder

10 each side 5X's


Then wall stretch back to wall, W shape with arms trying to get elbows and pinkies on the wall. I am pretty far away yet, then arching them overhead. This exercise helps get everything back into proper position and removes the "CLICK" from my shoulder.

the stretching was to work on the impingement

Then rolled out the delts with a ball that felt like a torture device, dented like a golf ball but about baseball size.

Then rolled the rotator cuff and also my pec any tie in points. Went a little hard at the arm pit / pec area and bruised it some, it is tender.

Then walked for 2 miles.

I need to get a rubber band style band yet for a couple other exercises.

[polishedball]

Tried Benching today, wasn't a great one at all
bar X 12
135 X 10
185 X 5
225 X 5
275 X 3
315 X 3
335 X 3
315 X 3
275 X 5
225 X 12
225 X 12
225 X 10
185 X 8
185 X 9

Kettlebell floor presses
25 X 14 X 3

[polishedball]

Shoulder work \

Bands, streches, and superman stomach light db lifts

[polishedball]

Another hoohum workouk

Shrugs
135 X 10
225 X 17
315 X 12
405 X 10 Staraps
315 X 21 Straps
225 X 41 Straps

DL's
135 X 5
135 X 3 Sumo

225 X 3
225 X 3 Sumo

275 X 1 Sumo
275 X 1

315 X 2
385 X 1 (very hard)

315 X 5 Straps

Band Stretch for all 3 rotator muscles

Squats another bad session last week at the end went 225 X 10 X 3 or so this week not even one set

135 X 10
225 X 5
275 X 2
315 X 2
225 X 4 and failed

Walked 2 miles called it a day

[polishedball]

Single lifting exercise for shoulders today, followed by stretching sessions that are more taxing that the lifting.

OHP

Bar X 12
95 X 8
135 X 5
185 X 3
205 X 3
135 X 12
135 X 9
135 X 10
The reps at 135 were just determined be feel. As soon as it seemed to be getting tired I stop, didn;t push anything hard. But was still happy to see the pretty easy 3 at 205. Overhead I haven't experienced the loss of strength but side and front raise even 5#'s was too much.

3 basic stretches. Not sure what there called but lunges while holding a bar behind the back at about table height. Kneeling with arms across bench streched out with a band tucking head between, and an side overhead back band stretch.

[polishedball]

Woke with a pretty bad headache today, so it was back to bed for a couple hours. No gym today, will get in some band stretch for shoulders.

[polishedball]

Light back day volume wise and some shoulder stretching.

Hammer row
single sets 6 at 1,3,4,5 plates
3 X 3plates X 8

Hammer pulldown
3plates X 8
3 X 8
3 X 8
3 X6

Then stretches for the shoulder. All the band work has now tweaked my left elbow some, so will have to watch that as well.

[pastorgbc]

Just read through your recent entries. It sounds like you are working smart and hard.

I hope everything keeps getting better for you.

Ray

[polishedball]

Just read through your recent entries. It sounds like you are working smart and hard.

I hope everything keeps getting better for you.

Ray

Thanks appreciate. A lot of the pain has subsided and it just feels weak in some planes. So hopefully with some time and continued work i'll be 100%. I have found a new family practice/ sports medicine Doc, that I see in a couple weeks as well.

[polishedball]

Just some light stretching today. Tomorrow will test the shoulder a bit with some chest work and see how it goes. Most likely low volume or limeted range of motion - floor press etc.

[polishedball]

Chest today, decided on keeping volume of the work down. Single exercise only flat bench. Went pretty well, but a little struggle having to slow down my right side to keep up with the weaker left side shoulder. Happy all in all

Bar X 10
135 X 8
185 X 5
225 X 5
275 X 4
315 X 3
340 X 4 (5 most likely would have gone but didn't want to strain shoulder)
315 X 5
295 X 6 Paused
295 X 6 Paused
295 X 4
225 X 12 Feet off floor
225 X 11 Feet off floor
135 X ? dint recall forgot to write it down.

Shoulder has a bit of pain, but not at rest just in certain axis's.
I also did my impingement and bi tendon stretches. Theses are more taxing than working out.

[polishedball]

Pretty excited, after bench yesterday my shoulder is nowhere near the pain it usually is. Some slight discomfort but more a tightness than anything. Hit Back today stepped up to 4 exercises

Seated Hammer row PPS + green full band
1 X 10
2 X 8
3 X 6
4 X 6
5 X 4
Then the usual drop sets adding a quarter and going till failure

Hammer Pull down Banded each side as well
weight per side
55 X 10
100 X 10
145 X 10
180 X 6
180 X 6
180 X 6

Seated wide neutral grip cable rows
160 X 8
180 X 6
240 X 6 swung back abit
180 X 6
120 X 10


Narrow Cable pull downs
1 and halfs for a rep
120 X 5
120 X 5
120 X 5'
120 X 4

Then the usual band stretches for impinged and also bi tendon
Using this guys stretches and been happy so far, but man is it hard to hold them. These and then another for shoulders

[polishedball]

Shoulders
OHP
bar X 10
95 X 5
135 X 2
185 X 2
205 X 2
225 failed
205 X 5
195 X 5
185 X 5
135 X 10
135 X 10
Reverse grip
115 X 6
115 X 6
115 X 6

Shrugs barbell
135 X 20
225 X 10
315 X 15
405 X 7
315 X 19
225 X 37
225 X 41

DB Shrugs
125's X 18
125 X 40 straps
125 X 9

Then the usual array of bands and strectches for shoulders' and pec's

[polishedball]

4 mile walk today will, do shoulder stretching later.

[polishedball]

Squats today
135 X 6
185 X 5
225 X 12
225 X 10
225 X 8
225 X 8
225 X 9

Calf ext machine
210 X 41
210 X 53
210 X 31

Then all the shoulder band and light DB work (this is the priority, hence the low leg volume)

[polishedball]

Did Bi's yesterday worked a set between all my shoulder stretches, nothing crazy just reverse preachers and hammer curls.

Be interesting to see how my shoulder feels tomorrow on chest day. I seem to have lost a considerable amount of strength / endurance on my left side doing direct bicep work. I hadn't noticed this on Back day and usually don;t train arms per say.

[polishedball]

Couldn't stay away on a rest day. Hit legs again Sled up to 26 plates just 2 reps at 90# increment, Then standing calves and calves on the sled at 540 for 40-60.

Was 220 on the scale today, for a loss of 30#'s since I started this workout thing again a few months back. Not sure how strength is affected but do feel a little weaker. The shoulder injury though is throwing everything off.

[Payton1221]

Was 220 on the scale today, for a loss of 30#'s since I started this workout thing again a few months back. Not sure how strength is affected but do feel a little weaker. The shoulder injury though is throwing everything off.

Great job on the weight loss!!!

Not sure what your goals are, but for aesthetic reasons you must look much better minus the 30#'s even if you feel or may even be "a little weaker." Probably much healthier too and I wouldn't be surprised if your lipds don't look a lot better.

We're all different, so what hurts you might not hurt me and what helps me might not help you but my shoulder feels better now that I've added what I think is defined as internal an external shoulder rotation exercise done every morning and night with a 2.5# weight.

[polishedball]

Great job on the weight loss!!!

Not sure what your goals are, but for aesthetic reasons you must look much better minus the 30#'s even if you feel or may even be "a little weaker." Probably much healthier too and I wouldn't be surprised if your lipds don't look a lot better.

We're all different, so what hurts you might not hurt me and what helps me might not help you but my shoulder feels better now that I've added what I think is defined as internal an external shoulder rotation exercise done every morning and night with a 2.5# weight.

Thanks! I look alot better had been terribly over weight. So crazy I took a tape around my waist, have lost 5.5inches and what a huge difference when ya pull the tape to the starting size.

I have been wondering how often to work my shoulders with the PT rehab stuff, good to hear your doing it everyday. I have been about 6X a week. Mostly with bands, but cover that motion i am pretty sure. Maybe i'll put a set plates under the bed and give it a try morn and night.

I posted my lipids in another thread, maybe in here as well, but they are the best they have been since 12'. I get testing every month for free at work.

[polishedball]

Chest today. Still had some shoulder pain, mostly after rep 3 gets an od weakness etc. But best work I have had in a awhile. Still limited myself to flat bench.

Flat bench
135 X 10
185 X 5
225 X 5
275 X 5
315 X 5
315 X 5
370 X 1
315 X 5
315 X 5
275 X 6
225 X 21

Reverse Grip
135 X 10
185 X 7
225 X 9 had spotter so pushed till failure.

That was a wrap, and so is lunch from freshi's

[polishedball]

Did my usual back workout today, but the order was changed up some. The weights were skewed due to this and I didn;t record it for tracking. Felt pretty good, but the gym was packed today. Did my shoulder stretches and lifts afterwards.

[polishedball]

Wow changing up the back order of exercises, toasted my back, much more sore than usual. Pretty neat

Today single should exercise

OHP
95 X 10
135 X 5
185 X 3
215 X 1
185 X 6
155 X 5
155 X 6
135 X 10
135 X 9
135 X 10
135 X 7

Also worked in the Band for stretching out the shoulders.

[polishedball]

Shoulder stretches and some arms.

Tri's

DB single overhead ext.

35-115 pounds in 5# increments for 5 reps at each weight.


Preacher Curls reverse
Multiple sets with quarters, and different grips. Reps to failure

Hammer Curls

30 X 6 X 9

Dips 40 sec breaks

BW X 41
BW X 29
BW X 20

Reverse press downs
Drop sets 70-15
4-5 reps at each weight 3 times.

[polishedball]

Chest Today, went well. Kinda went backwards with the shoulder. I crammed a king size mattress up the stairs and had to bend it in ways it shouldnt have to fit. Chest went ok today, but could feel it.

Flat Bench
135 X 8
185 X 5
225 X 5
275 X 3
315 X 5
375 X 1
315 X 6
315 X 6
315 X 6
225 X 18

Cable FLy's watched range of motion, hit mid to high no lows. anywhere from 45# to 20. Focus on the squeeze and control