Strength training and injury recovery

[goodworkouts]

Hi everyone. I'm recovering from some injuries and I've been back into lifting since the end of 2018. The physical therapy has finally been helping and so I've been able to increase my numbers for the first time in years.

Here was today's workout.

Overhead dumbbell press
Wide grip lat pulldown
Neutral grip pull ups negatives
Dumbbell pullovers
Y raises
Internal cable rotation
External cable rotation

The wide grip lat pull-downs felt great. Very good mind to muscle connection on the back. Overhead dumbbell presses are giving a very good mind to muscle connection on the deltoids.

It was a good workout. Strength is continuing to go up, little by little. Big pump in deltoids and lats.

[goodworkouts]

Today's workout was mainly forearms, with some bicep/tricep in the beginning. I do a different workout with more bicep/tricep stuff, later in the week.

Concentration curls
Reverse grip pressdowns
Wrist curls
Wrist extensions
Reverse curls
Pronations
Supinations
Ulnar Deviation
Radial Deviation

On wrist curls, I finally figured out how to keep my wrist from crackling. When I put more pressure on my elbow it must have distributed the weight from my forearm bones more evenly. And the crackling was gone.

Huge forearms pump. A lot of these exercises were part of my golfer's elbow rehab program, and now I do them once a week or so, to keep all those different forearm fibers strong.

Tomorrow is legs with more specialization in glutes.

[goodworkouts]

Good workout today.

Close stance squats
Vertical thigh adduction
Single leg RDL
Glute kickback
Side leg raise
Side plank
Clamshells

I think I will switch back to glute bridges for gluteus maximus. This is my second legs/glutes day with more focus on specific glute functions. The other day I do squats and RDL's, a bit more conventional of a leg day. But I include all this stuff as an extension of my physical therapy routine, and prehab.

Squats were nice and smooth. With my feet together I can go really low, but with my feet wider, I can only make it to about parallel.

Tomorrow is calves and tibialis. I do them on their own day like that because they don't quite fit at the end of any of my other workouts.

[goodworkouts]

Here was yesterday's workout.

Seated Calves (with barbell)
cable tibialis
Standing calves
bodyweight tibialis raises

Seated calf raises were good. The last few times I tried them, I couldn't get the feel for it. This time it went well. Everything else good as usual on calves/tibialis.

[goodworkouts]

Today's workout

Flat DB Bench
Wider grip, overhand cable rows
Incline DB bench
Shoulder width, neutral grip cable rows & cable high rows
Some eccentric-only neutral grip pull-ups
Cable flies
Cable rear delts
Internal rotation
External rotation

Good workout. Seeing the strength gains continue to flow in steadily. Honestly I really liked the external rotations. The whole workout was good. But I especially enjoyed the external rotations, they felt good in the shoulders. In general shoulders getting healthier too.

[goodworkouts]

Good workout today.

EZ Bar curls
Triceps Pressdown
Incline DB Extensions
Prone DB Hammer curls
Radial/Ulnar Deviations with dip attachment
Radial/Ulnar deviations with DB's

I also included foam rolling and stretching for these muscles and chest. Pretty thorough on stretching. Great arms workout. curls keep getting stronger, without form breaking down. Surprised with those fast jumps in strength. Prone DB hammer curls were good, first time able to do them. Really feel it in the outer biceps/brachialis.

Tomorrow is squats and RDL's with other quads/hamstrings/core stuff. Another great workout.

[goodworkouts]

Good workout today.

Assisted GHR
Front Squats, shoulder width stance lbs
Bodyweight Squats, feet together, higher reps
Single leg raises
Planks
Romanian Deadlifts

Had good energy through to the end. Sometimes after squats I already feel totally done. But today had energy all the way through. Great. Stretched after.

[goodworkouts]

Good workout today. It was my neck workout.

Neck curls, manual resistance
Neck extensions, with neck harness
BB Shrugs
Sides of neck
Neck turns
Foam rolling and stretching

Another thing with neck is to make sure your monitor is at eye level and avoid head forward posture. Since I started doing all this my neck feels so much healthier. A year ago I had a stiff neck and lots of referred pain. Also middle back ached. Now it feels a lot better.

[goodworkouts]

Good workout today.

Flat DB Bench
DB Overhead Press
Wide Lat Pulldowns
Medium Lat Pulldowns
Medium Cable Rows
Chest Support Rear Lateral
Chest Support BB row
y Raises
Pullovers
Internal Rotation
External Rotation

Looks like a lot on paper, but it was a doable amount, and flowed together smoothly. Tomorrow is biceps/triceps/forearms.

[goodworkouts]

Prone DB Concentration Curl

Cable tricep extensions 1-arm

1 arm DB Wrist curls

1 arm DB wrist extensions

hand extensions

Reverse grip EZ bar curl

Pronations

Supinations

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Great workout. Really felt the outer biceps on the concentration curls. Used a lot less weight but really got a full flex at the top. Everything was good. Reverse curls are one of my favorites lately. Tomorrow is lower body.

Table created using BBcode table generator.

[goodworkouts]

Good workout today

Front squats, close stance
BW squats, mixed stances
Glute bridge
RDL
Vertical leg adduction
Side leg raise
Side planks
Clam Shell
stretches/foam roll

Good workouts today. Making modifications to put safety first.

[goodworkouts]

Here was yesterday's workout.

Seated Calves (with barbell)
cable tibialis
Standing calves
bodyweight tibialis raises

Seated calf raises were good. The last few times I tried them, I couldn't get the feel for it. This time it went well. Everything else good as usual on calves/tibialis.

Today, it was a similar workout but changed the order.

Standing Calves
Bodyweight tibialis
Seated calves
Standing calves
Cable tibialis

Foam rolling and stretching

Good workout. Looking forward to chest/back/shoulders workout tomorrow.

[goodworkouts]

Today's workout

Low-Incline DB Press
Cable Rows
Overhead DB Press
Pulldowns
Cable Flyes (prone)
Cable rear delts (prone)
Internal rotation
External rotation

Good workouts today. Later in the day I found out a new way to do the cable flyes and rear delts. Looking forward to that next time. First time doing low incline press in a long time, instead of flat or regular incline. Good pump in upper chest. Everything flowed together well, it'll be even better next time with new cable flyes and rear delts style.

[goodworkouts]

EZ Bar curls
Triceps Pressdown
Incline DB Extensions
Prone DB Hammer curls
Radial/Ulnar Deviations with dip attachment
Radial/Ulnar deviations with DB's

Good workout today. Got a really good mind to muscle connection on tricep press Downs. Prone DB hammer curls were less weight than I expected, I am doing about a 90-degree angle, maybe I will reduce the angle. One of the highlights was the radial and ulnar deviation with dumbbells.

I had been having an issue with my wrist crackling but I found out how to fix it. It turned out it was the loading curve, and if I just put my arms out in front of me 10 or 20 degrees, instead of paying them down directly by my side, it create a more even loading curve and my wrists don't Crackle. So, that's good news.

Tomorrow is lower body, that will be good.

[goodworkouts]

Squats
Ghr
RDL
Planks
Single leg raises
Glute Bridge
Side plank

Good workout today. Found a better racking position on front squats. Good energy from beginning to end, even had energy for foam rolling and stretches. Getting some kind of pain in lower back and glute on the right side, trying different things like modifying movement patterns, foam rolling, ice. Didn't get as much pain after this workout as the last one. Hopefully this condition will get better soon, not even sure what it is. But the workout was really good overall and the new racking position on front squats is going to be good.

[HomeGymChains]

Hi everyone. I'm recovering from some injuries and I've been back into lifting since the end of 2018. The physical therapy has finally been helping and so I've been able to increase my numbers for the first time in years.

Congrats!!!
Best wishes on staying injury-free.

[goodworkouts]

Congrats!!!
Best wishes on staying injury-free.

Thankyou!

Today's workout was calves and tibialis, kind of a smaller workout.

Standing Calves
BW Tibialis
Seated Calves
Cable Tibialis
Standing Calves
Foam roll, stretch

Good day, looking forward to next workout

[goodworkouts]

Yesterday's workout

Incline DB Press
Cable Rows
Overhead DB Press
Pulldowns
Cable Flyes
Cable rear delts
Y raises
pullover
internal rotation
external rotation

Pretty good day. Just getting some left shoulder pain on overhead press... Might just try high incline press (70-80 degrees) next time to see if it helps. Maybe I just don't have the shoulder mobility to press directly up. Other than that everything was good. Shoulder feels totally fine the next day.

[goodworkouts]

everything's been good. doing the same style workouts.

9/24 - biceps/triceps/forearms
9/25 - legs/glutes/abs
9/26 - calves/neck
9/27 - chest/back/shoulders
9/28 - biceps/triceps/forearms
9/29 (today) - legs/glutes/abs

everythings going well, strength climbing at a good rate, good nutrition, etc

left trap started feeling funny today, not sure exactly why, will probably be okay tomorrow... could have been pressure on it from front squats, pressure on traps from RDL, but didn't feel it until after i did glutes exercises, laying on side, maybe put pressure on it while laying on side

got to keep an eye on that, sometimes these things get better on their own overnight. hope its not a strain/pull

[goodworkouts]

left trap still had pain in morning but i did some light movements, lacrosse ball massage and stretch, then it pretty much got better. after that able to work out as usual.

neck/traps

neck curls
neck extensions
bb shrugs

calves/tibialis

standing bw calves
standing bw tibialis

good workouts, as always just steady progress

[goodworkouts]

chest/horizontal back

incline DB press
cable rows
cable fly
cable rear delt

deltoids/vertical back/rotator cuffs

wide grip bb front raise
bb overhead press
wide pulldown
medium pulldown
y raise
pullovers
internal rotation
external rotation

good workouts today. this might be too much for one day, thinking of spreading it out a bit further. instead of elbows out all the way on BB overhead press, I had them tucked a little more, seemed good for shoulders.