Shoulders, Triceps & Biceps
Morning Session:- Shoulders
Usual warm up of arms, shoulders and back. Easy warm-up of cable External Rotators, Internal Rotators, Supraspinatus & Serratus Anterior.
No Clean & Press or Over Head Press as looking to limit activation of upper pecs. 3 sets of 15,10,5 reps for Machine Side Lateral Raise, Dumbbell Side Lateral Raise, Rear Fly’s. Shoulders felt good but still issues with clicking and tightness. Carried out the usual stretching.
Afternoon Session:- Triceps & Biceps
Usual warm-up and a bit of stretching. No Close Grip Bench Press due to shoulder issues. Over Head Triceps with EZ Bar for a few warm-ups and feeling tight in shoulder/chest. Stretched shoulders and chest to carry out triceps work out. Over Head Press 3 sets of 15,10,5 reps with 30,40,45kgs. Triceps Rope Push-downs 3 sets of 15,10,5 reps with 18,25,32kgs.
Biceps EZ Bar Curls 3 sets of 15,10,5 reps with 30,40,45kgs. After the first set I carried out one easy set of Cable Serratus Anterior exercises just to see if that made any difference with shoulder stability as it did on 4th September but no change. Shoulder stability has improved since doing these eccentric shoulder exercises so clearly there is a weakness in these arrears. I have done many different rotator cuff exercises before but have never experienced this improvement.
Doorway stretching at home in the afternoon and evening.
