I did my first real workout yesterday, I AM SORE LIKE A BIATCH TOO!!!! In a good way don't worry. I will elaborate on that shortly first I will just get into the weights. I was being very careful and kept it high rep.
BB Flat Bench - 45x25, 95x25, 115x20, 115x20, 115x20 - I won't lie the last 3 or so on the final set were working me. I only felt slight pressure on the shoulder at 115. I know I need some pressure to stimulate the healing and I think I had it right where I needed too, no pain just a pressure / slight discomfort.
Lat Pull Downs - (60x25, 75x25, 90x16 wide grip) (90x20, 90x20 chin grip) I had to stop at 16 using the wider pronated grip was applying a little too much pressure. I changed the grip to underhanded and finished up the last two sets. It was a row that initially did the tear and the pulling is where I have to be careful.
Standing Shoulder Press - 45x25, 55x25, 60 x 20, 65x15, 65x15 - I was actually using my wifes weight for her 5 rep sets on this one.
Dead Lifts - 135x25, 225x20, 225x20, 225x15, 225x12 - I was sweating so bad by the end of this I couldn't even get a grip on my versa grips, I was going to do 15 again but it slipped and I put it down. Good enough for a first day anyway.
Curls and Triceps ext were supersetted (C 70x15, T 80x15),(C 85x15, T 95x15), (C 100x15, T 115x15)
Man I am sore, not horribly but it is just the beginning however my support muscles around my shoulder and back are sore as a mofo on both sides. They hadn't done much of anything and talk about being bitch slapped back into condition with high reps. Granted my right shoulder girdle is a little more sore than the other it is all musculature. I am sure the cartilage is a little inflamed but the pain isn't any issue so I will let it stay that way and promote more collagen production. If it becomes uncomfortable I will take some but for now I am good to go. Next week the wife and I are going to do the big giant set workout for 2 of our 3 weight workouts a week and use Saturday lifts for heavy lifting which for me means 15 rep range but for her it is when she can lift her 5 reps.
She has really been working strength lately. Some of her recent accomplishments are Dead Lifts 135x5 3 sets. Squats 145x5, Bench 85x5, standing shoulder press 65x5 3 sets, and she is only 120 lbs.
arty:
