The rehab continues, and as progress is made, so my routine changes.
the dumbell rows and horizontal pull ups were working the back and Bi's OK, but every time I tried a full pull up, the shoulder was not loving it. Assessment- need to work the specific ROM rather than working hard around the injury. Cue change in workout.
First off, cardio.
Still on the ergo rower- 2100 meters split into intervals, 100m @ split time of 2.30 stroke rate 28-30 then 200m @ 1.36-1.40 and stroke rate of 32-35. Thats 7 HIIT bursts.
Leg press 3x8-12 220kg
Wide grip Lat pulldown (alternating to front and back) 3x10-15 130lbs
push ups 3x failure
Upright rows 2x10-15 100lbs
Bicep Curls 2x10-12 25kg dumbells
weighted Hyper extensions plate 3x10-15
weighted Ab crunches 3x10-15
4x2 minute round heavy bag.
The whole thing takes 1hr flat. And the frequency is Mon, Tues, Thurs and Fri.
The pulldowns are making the shoulder capsule stabilise through its 'problem' ROM. The upright rows work both the delts and the rotator cuff that was damaged, and the bicep curls are in there to compensate for the lesser loads the arms are experiencing during the lighter pulling exercises I am forced to do at the moment.
I am so pleased to be able to punch again- Joy