021309 -- Upper Prehab

Tonight's prehab will be purposely light as a little bit will go a long way this early back into the schedule.

I have a left shoulder impingement caused by long hours in front of the computer the past so many months. This Rehab/Prehab should go a long way in addressing this along with other care, such as icing, myofascial massage, warmups and band work.

The below exercises are paired up to encourage flush setting / balance.

I am starting off with Floor Presses but will cycle to Incline Bench work later when my Tuesday Bench work cycles to Floor Presses. In this way I have a day on the Bench and a day on the Floor each week. Also I will only be Benching with a loaded bar one day a week.

DB Floor Press / Shoulder Complex

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DB Floor Press RE:

85 lb x 5

85 lb x 5

85 lb x 5

85 lb x 5 easiest set, used pronation

DB Lying Rows RE:

85 lb x 5

85 lb x 5

85 lb x 5

85 lb x 5 best form

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DB Flyes RE:

25 lb x 8

25 lb x 8 light but good stretch

DB Lying Rear Delts RE:

25 lb x 8 no cheating with incline!

25 lb x 8 felt good

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DB Lateral Raise RE:

30 lb x 8

30 lb x 8 using slight forward angle

DB Front Raise RE:

35 lb x 8

35 lb x 8 felt good

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DB Hammer Curls RE:

40 lb x 5 BINGO, found issue on left side!!

40 lb x 5 Something for rehab here.

DB Cubans RE:

15 lb x 10

15 lb x 10

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In general everything felt good, with the exception of the left arm hammer curl. I had felt twinges over the previous weeks in this area. The bicep tie-ins to my shoulder may be at the epicenter of my shoulder impingement symptoms. I did have a tear here some years back carrying a desk up stairs. LOL, that was classic. A "normal" weight for me in this exercise is 55 to 65 lbs. I am doing some myofascial massage daily using a tennis ball on the tight area of my shoulder. I am icing it right now as well. This appears to be Bicipital Tendonitis. The treatment for this is icing. The massage has relieved much of the tension.

Baby steps ...