October 23 Workout

Shoulder mobility
Curls/push downs
Core
Squats (5x165,190,215)

October 22 Rehab

Full set

October 18 Rehab and Workout

Rehab cycle

Core

Curls and push downs

October 14 Workout

Deadlift (!) light (45,65,75x8) just testing
Curls and push downs
Squats (140, 175 x5, 200x6)

Core

20 min hiit elliptical

Next squat workout:
145, 180 x5, 205xMax

October 12 Rehab

Internal and External Rotations
Plank-Push
subscap push
Low and mid trap flyes

October 10 Workout

3x12 Curls

Core

30 min elliptical

October 9 Rehab and Workout

Full shoulder routine

Core

20 min elliptical

October 8 Rehab and Workout

Internal and External Rotations

Core

Curls (25x12, 30x12, 30x12)

Squat (135x8, 165x3, 195x3, 215x4)

New calculated 1 rep max: 235

October 1 Rehab and Workout

Shoulder Rehab:

• Pretty good - internal rotations, etc.

 

Workout:

• Core
• Squat (8x45,95,135,165,185x9)
• Lunge (10x55,65,75)

September 30 Note

Shoulder is sore - ROM limited through vertical press.

September 29 Workout

10 min bike
30 min elliptical sprint intervals

Core

Light shoulder