BARBELL HELL...AWESOME

RENEGADE ROWS "ROSE"

7X10

MY SUBSTITUTION DUE TO MY SHOULDER....

7X10 WEIGHTED STEP-UPS

020209-

DAY #1 OF LAY OFF THE SHOULDER. IT WAS STILL HARD TO DO SOMETHING DIFFERENT THAN EVERYONE ELSE, BUT AT LEAST IT WAS EASIER BEING THAT THEY WERE DOING RENEGADE ROWS.

WEIGHT/SET BREAKDOWN- 45/65/75/80/75/70/45

I DIDN'T THINK THIS WOULD DO ANYTHING TO MY SHOULDER, BUT HOLDING THE BAR ON MY BACK EVEN THOUGH THE WEIGHT DIDN'T GET VERY HEAVY AT 80 POUNDS. I STARTED TO FEEL IT IN THE SHOULDER SO I THEN WENT BACK DOWN IN WEIGHT.

I DO THINK THESE WOULD BE A GOOD WAY TO WORK ON LEG STRENGTH FOR SQUATS...UNILATERAL WORK WITHOUT THE PAIN OF MANY SQUATS OR HEAVIER WEIGHT SQUATS OR MODERATE WEIGHT HIGH REPS.

BARBELL HELL

PUSH JERK
CLEANS
SDLHP
FLOOR PRESS
DEADLIFT

TABATA STYLE- 8 ROUNDS OF 20 SECONDS WORK 10 SECONDS REST PER EXERCISE. FOR WEIGHT AND TOTAL REPS PER EXERCISE.

020309- reps= 81/51/56/42/40 weight 65#
except the push jerk 10# DB right arm only.
Floor press 65# pound rounds 1-4, 45# rounds 5-8

Day #2 of lay off the shoulder didn't go so well. I did lessen the stress on the push jerks, but didn't think anything else but the floor press would be an issue. I guess I was wrong, as on the way home from the gym I went to the store and just swinging my arm while walking hurt. I have already done the icing and anti-inflammatory for the evening...the official day 2 will be tomorrow I guess. I would have definitely liked this one better if I was all good. As it was, taking it easy...I already liked it.