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  1. #1
    Registered User tdellaringa's Avatar
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    What can I do on my 3rd day?

    I'm 51 and in excellent shape. I'm 10 months out of right rotator cuff surgery (complete tear). My shoulder is probably at around 90%. I have significant arthritis in my left shoulder AC joint. So I try to be careful and have excellent form. I also have a herniated L5/S1 disc that is a problem. Right now, I cannot do any lower body exercises (other than walking/warmup on bike).

    I had just finished Jeff Cavalier's AX-1 program when the back issue happened. I have lots of experience with similar type programs (and bodyweight programs).

    I work out at home, which is my only option. I have dumbbells, bands, and a bench. My goal is to have 3 upper body workouts to keep myself in shape and maintain my strength. I have the first two days and need a third.

    Day "A" Chest/Shoulders
    2 min rest between sets. 60-90 seconds between reps.
    Weights are roughly 65-70% max
    • 3 sets pull-ups
    • 2 sets dumbbell crush presses
    • 3 sets decline push-ups
    • 3 sets incline dumbbell presses
    • 2 sets inverted rows
    • 3 sets push-ups
    • Light core/yoga poses to support my back issues

    Day "B" Arms
    2 min rest between sets. 60-90 seconds between reps.

    2 sets with 2 min rest in between
    • Alternating dumbbell shoulder presses
    • In and Out curls
    • Tricep Kickbacks

    2 sets with 2 min rest in between
    • Swimmers press
    • One arm concentration curls/preacher
    • Hammer curls

    2 sets with 2 min rest in between
    • Incline curls
    • Band rotational chest press
    • Band tricep push-aways
    • Light core/yoga poses to support my back issues

    Day "C" ?
    I'm not sure where to go from here. I feel like I have a good spread of muscle attention for A and B, but not sure what to do for C. Any help is appreciated.
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  2. #2
    Tu papi Jasonk282's Avatar
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    Jasonk282 is offline
    Excellent shape...shoulder and back are wrecked...lol

    Since you're gonna do this instead of actuslly getting everything fixed and healed...

    Have you though about your back?
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  3. #3
    Registered User tdellaringa's Avatar
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    Originally Posted by Jasonk282 View Post
    Excellent shape...shoulder and back are wrecked...lol

    Since you're gonna do this instead of actuslly getting everything fixed and healed...

    Have you though about your back?
    Okay, nothing is 'wrecked.' I am recovering from surgery, but feeling good. I said I'm at 90%. My issues with my shoulders are simply that I want to be careful about the chosen exercise. I don't do exercises that put my shoulders in vulnerable positions, that's all.

    I will be getting a cortisone shot for my back issue. While I am healing, I need to avoid aggravating it.

    But yes, I am in excellent shape, despite my two issues. I am trying to maintain that, so any help is appreciated.
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  4. #4
    Registered User tdellaringa's Avatar
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    So... no help, only ridicule? I was told this was a great place to get help.
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