Now And Then Series – Back/Chest/Shoulder Workout

How are you liking the series so far?  I’m happy to report that the Leg Workout went very well today.  I was able to achieve all my PRs and even went a little higher in weight than anticipated on my stiff-legged deadlifts.  No PR though.  The positive pressure of having told y’all must have kicked in!  I also had a little chat with one of  my trainer friends and got some tips on how to improve definition in some key areas of my legs.  More on that for Thursday’s workout.

Shoulder xrayTomorrow will be back only, with a tiny bit of shoulder work.  I’m currently rehabbing my shoulder and just can’t manage any chest or big shoulder moves without pain.  I won’t go into it too much because I get so tired of hearing myself rehash.

Long story short I’m working on a rotator cuff impingement, and have been for some time. The first round of physical therapy was a flop, and focusing on the rotator cuff only made matters worse.  I’ve rested up a bit (about 2 weeks) and am ready to restart with my PT tomorrow.  My Dr. (who is a shoulder specialist) thinks we can avoid surgery, BUT apparently I’m not your cookie-cutter impingement. So, we’ll be starting from a new perspective on this second round, and I have no idea what that will look like.  Whatever the exercises are, I may be incorporating them into the Friday workout.

In the meantime, I’m progressing well on my back days and have been able to work at least the rear delts, which is great because that’s the side that needs it most!  I’ll be including the full list of the exercises I would usually perform on a Tuesday, including chest and shoulders.  Just because I can’t do them, doesn’t mean you get to sit them out.  Along with those, I’ll be including details about where I started 2 years ago.

BACK/CHEST/SHOULDER  4 sets of 8 for all sets  🙁 = omitted for this workout

:(FLAT BENCH PRESS (on bench with olympic bar) 55lb, 60lb, 65lb, 65lb

May 2011 – 3 sets of 12 – (on flat bench using 2 dumbbells)  15lb each hand, 20lb ea, 20lb ea

rockstarUNASSISTED PULL-UPS (neutral grip)  #reps with bodyweight   8, 6, 6, 4, 3 (extra set to progress toward a full 4 sets of 8)  I feel like a complete rockstar doing these, and fancied myself a bodybuilder once I was able to achieve multiple sets.  My goal is to progress to a wide grip once my shoulder heals

May 2011 – 3 sets of 12 – (Gravitron/assisted pull-up machine) 110lb, 125lb, 125lb

:(DECLINE PUSH-UPS (feet elevated on flat bench)  body weight, BW, BW, BW

May 2011 – 3 sets of 12 – (upper body on flat bench) BW, BW, BW wish I’d have seen this excellent article about proper form then.

*1 ARM ROW (dumbbell)  40lb, 40lb, 42lb, 42lb  *PR with last set of 42lb

May 2011 – 3 sets of 12 – 25lb, 25lb, 20lb

:(FLYES (machine)  75lb, 60lb, 60lb, 60lb

May 2011 – 3 sets of 12 – Incline Dumbbell Flyes (using 2 dumbbells) 17.5lb each, 17.5lb ea, 17.5lb ea

HIGH ROW (cable station) 75lb, 75lb, 77.5lb, 77.5lb

May 2011 – 3 sets of 12 – Regular Cable Row – 40lb, 50lb, 60lb

:(MILITARY PRESS (my absolute fave and I miss it SO much!)  Barbell – 60lb, 60lb, 55lb, 55lb

May 2011 – 3 sets of 12 – 20lb, 30lb, 30lb

*REAR DELT CABLE ROW (cable station) this is a new one and I LOVE it!  75lb, 77.5lb, 80lb, 80lb *PR will be the last 2 sets of 80lb

May 2011 – Bent Over Lateral Raise with 2 dumbbells – 12lb each, 10lb ea, 10lb ea

REAR DELT MACHINE (I’m doing this in place of the military press for now)  60lb, 60lb, 60lb, 50lb

May 2011 – 3 sets of 12 – 40lb, 30lb, 30lb

ABSLying Leg Raise with Hip Thrust – Another new, fun one!  BW, BW, BW, BW

May 2011 – no abs

CONDITIONING – 20 minute Hop-off sprints on the treadmill – 1 minute intervals – 6.5mph-8.3mph

I am getting excited just reading through this.  Although shoulders and arms are still my favorites, any chance to work my upper body is a treat!

What is your favorite back/chest/shoulder move?

Any famous PRs lately?  I wanna hear you goals!