12/9/03 Extension/Connection - Shoulders

[Pam]

Supps - 2 grams l-carnitine

I had to modify the exercises a bit. I could sure use a lat attachment for my rack. Its supposed to be a pyramid type workout, 12,8,6 for reps, using 60,70,80% of your 1rm. Since I couldn’t do that I…well you will see when I post it.

Superset 1:
External Rotation – Bottom to Top 3x12x15 (using cable)
Internal Rotation – Top to Bottom 3x8x12 (used db’s)
Stretching - 2 minutes

Superset 2:
External Rotation – Top to Bottom 3x12x15 (cable)
Internal Rotation – Bottom to Top 1x12x5 2x12x8 (db's)
Stretching – 2 minutes

Superset 3:
Labrada rear delt 1x12x5 1x10x8 1x8x10
Lying DB Internal Rotation 1x12x5 1x10x8 1x8x10
Stretching – 2 minutes

Superset 4:
Front DB Raise 1x12x5 1x10x8 1x8x10
Front Cable Pull-down 3x12x15
Stretching – 2 minutes

Not a very organized workout. I need to take some time to go over the exercises and stretches before I workout again so I know exactly how to do them. I had to change things up a bit for a couple of reasons, one lack of proper equipment and another because of my shoulder…not ready to take it full force yet.

Real quick, this is my Extension-Connection Cycle and will run 8 weeks. It focuses on multi joint, full extension exercises that train the joints and connective tissues.

That’s it guys. It’s nice to be back. Fish I sure hope you get better soon!

[jack]

Whatever you did,it was good. Welcome back!!!!

Is this part of a shoulder rehab routine? You're going to have to explain the details of this to me. I'm guilty of not keeping up with a lot of things for the last little bit. Fill me in when you get the chance.

It's great to have you back Pam.

[Pam]

No this isnt a shoulder rehab program...but I am taking it easy because of it. He is not an advocate of working through the pain. He does recommend trying to find a way or position to do so it doesnt hurt..and if you cant dump that exercise. I was really limited because of the equipment I have. The weider I have starts at I believe its 30-40 lbs on the low pulley...no way can I use that for rotator cuff work..the high pulley goes from 15 to 25 or 30...that just too much of a jump and my shoulder cant handle that...actually I dont think my muscle could either..but I dont sound as weak if I blame it on my bum shoulder.

I'll give you guys the break down of the routine later..maybe not until after christmas but I'll post it.

[jack]

Maybe Santa will take care of your equipment needs. Of course,I'll expect you to put it to good use.

We both should be experts at working around the pain. If something didn't hurt we wouldn't feel normal. Take it easy starting back and you'll back in the swing in no time at all. I'm really interested in the new routine. When's the next workout.

[fish]

Pam,

at fractionalplates.com they are touting a new thing they call a mobius which is so simple a concept that I can't imagine why everybody has not thought of it.

How this applies to your situation in a nutshell is, since you are using light weights, you might throw a strong line over the chinup bar on your rack, tie one end through the weight you want, tie the other end to a bar or handle, and use it as a temporary substitution for the lat attachment on the exercises you describe in your routine.

Since your weight is light (at least at this stage) you don't really have to worry about the friction.

If friction becomes an issue, pipe or pvc over one the rack pins set high.

You can get your small increments that way !

Make any sense ?

fish

[Pam]

Fish, at first and second glance I'm not getting it...but I'm going to have Ryan look at what you wrote and see if he can figure it out. Actually I think I'll go to the site and see if I can find what you're talking about. Thanks for info...I'm hoping my little elves have taken the hint and will be getting me a lat attachment for Christmas.

How is the pneumonia doing?

[fish]

Pam,

go to

www.fractionalplates.com/equipment/skunkworks.html

and scroll down the page to the mobius.

The suggestion is only temporary, until your elves bring the lat attachment, (then you can get optional seated row foot brace #FB 20 N).

Until then, you can throw a rope over the bar as illustrated by the mobius picture on the site.

Pneumonia is to be avoided. 103 temps are not good for an old man and with the pleural inflammation, it only really hurts when I breathe. There are also co incidental infections in both ears and my sinuses.

After the oral surgery I came back early with some pretty strenuous hexbar dead lifting. Really had no legs left.

I think that the systemic weakness coupled with the hard exertion set me up for the knockdown.

I work in courthouses and jails. Nancy works in a grammar school. So the bug had plenty of opportunity to find its way to me.

Somebody I know well once told me to be careful during periods of systemic weakness. But would I listen ? Noooo.

Serves me right.

fish