19/02/11

Incline bench - week 2 cycle 2

Machine fly
61kg * 12
68 * 12, 12, 12

Incline bench
Bar * 10, 10
40 * 5
60 * 5
75 * 5
87.5 * 3
97.5 * 3
70 * 10, 10, 10

Incline Flys
15 * 12
20 * 10
25 * 10, 10

Front raise (left shoulder only)
7.5 * 12, 12, 12, 12

Leaning lateral raise (left shoulder only)
7.5 * 15, 15, 15
5 * 15 (both left and right)

JM press
Bar * 10
40 * 10
60 * 10
50 * 10
70 * 8

Cable extensions (overhead)
21 * 21, 21

Rehab program for lower back

All pressing was done with focus on the chest. Incline flyes were done with arms bent at about 100 degrees. I find that this is the best way to do flyes, any straighter and I don't feel it in the muscle. I realized that when doing the main lift, it is good to view it as a movement, and when backing off with the volume work, to view it as a muscle. I did some shoulder work for my left shoulder for a number of reasons: 1) strengthen and rehab the joint, and 2) balance out the muscle size with my right shoulder. Realize that there is a strength imbalance between both sides, and as a result, the fibre recruitment in both sides are not balanced.

On a sidenote, using the. dumbbells for presses or flyes is kinda a pain to set up, since I can't 'deadlift' them onto my lap cause of my back. Am trying to avoid taking the painkillers unless I really need to, and to continue training around it. Target recovery time is aimed at the next 2 weeks, meaning to be able to row by week 9.