T Nation

GenuineChevy's Progress Log

Well I’m 23, 5’10 and just hit 180lbs. I played “AAA” and Jr. A hockey growing up so I’ve always been fit but never big. Started hitting the gym about a year and a half ago and now I’m hooked. I’ve only been training properly for about 5-6 months now and I feel I’ve made some pretty good gains.

I have major shoulder problems because of hockey. Broke my both sides of my collarbone twice so my rotator cuffs are destroyed which makes certain things pretty hard, like bench. I cant bring the bar down to my chest and I feel extreme amounts of pressure on my shoulders as well.

If anybody has any tips for my shoulders please feel free to tell me! I will be posting my progress every day that I train to give you updates on my progress

Hey there. Rattler asked me to stop by your log, as I’ve been dealing with some shoulder issues myself and have gotten pretty good about training around the pain and getting some pretty good workouts lately.

What kind of shoulder pain do you experience now? Like when you bench, where do you feel the pain?

What kind of technique do you use when you train chest and shoulders? Do you bench with a normal grip and with your elbows at a 90 degree angle from your sides?

March 23 09

Bench Press
Bar warm up
135lbs x 10
185lbs x 10
225lbs x 1
245lbs x 1 failed
245lbs x 1 assisted
225lbs x 1 + 1 assisted
185lbs x 6 + 1 assisted

Incline Dumbell Press
90lbs x 4
70lbs x 6 + 1 assisted
70lbs x 7 + 1 assisted
70lbs x 7

Incline Dumbell Flies
35lbs x 10
40lbs x 8
45lbs x 7
50lbs x 7
55lbs x 5
40lbs x 10

Barbell Tricep Extensions
100lbs x 8
100lbs x 8
100lbs x 9

Cable Pushdowns
97.5lbs x 10
107.5lbs x 13
132.5lbs x 8
142.5lbs x 5
177.5lbs x 5

Shoulders as usual were bugging me bigtime on the bench. Flies don’t seem to hurt at all anymore which is a bonus!

[quote]AngryVader wrote:
Hey there. Rattler asked me to stop by your log, as I’ve been dealing with some shoulder issues myself and have gotten pretty good about training around the pain and getting some pretty good workouts lately.

What kind of shoulder pain do you experience now? Like when you bench, where do you feel the pain?

What kind of technique do you use when you train chest and shoulders? Do you bench with a normal grip and with your elbows at a 90 degree angle from your sides?

[/quote]

Hey thanks for the help!

well the pain is usually right in the joint and if i bring the bar down too far it feels like something is tearing in my shoulder (not a great feeling). My bench grip is a normal grip exactly like you said. When i work shoulders they dont seem to bother me too much. The only movement that hurts is when i do any sort of front or side raise. Doing shoulder press doesn’t hurt at all

Well the first thing I’d say is that you should experiment with more of a powerlifting-style bench where you tuck your elbows by your side. Here’s a good video that explains this:

I had a lot less pain in my shoulders when I started benching like this. It also helps to really focus on getting the shoulder blades retracted as much as you can. My right shoulder sometimes doesn’t feel stable and I’ve noticed it’s when I’m not doing a good job of keeping the shoulder blades retracted.

Also, you may want to give neutral grip dumbbell presses a try. These never bother my shoulders at all.

The only problem with both of the above is that they do work your tris a bit more than your chest, but if you can do flyes still, then you can use those to hit the chest. I’ve found that the stronger and more comfortable I’ve gotten with the neutral grip DB presses, the more I feel it in my chest.

Flyes still bother my shoulders, so I use the pec dec machine to get more direct chest work.

Also, don’t be afraid to shorten the range of motion a bit. My right shoulder only bugs me if I let the bar hit my chest. If I stop an inch or two short of my chest, then I don’t have any pain. Sometimes, you have to just give up on certain things in order to stay pain free. For me, it meant giving up a full range press and benching with my elbows out.

When it comes to shoulder work, I’ve found that using a neutral grip for DB presses works great for me there as well. If you can do presses, then I wouldn’t worry about doing front raises if they bother you.

Laterals used to be uncomfortable for me, but I’ve found that if I go with lighter weights and stay in the 15-20 rep range, then I don’t get any pain. I also get a better pump from these and my shoulders seem to be responding better as a result. Since the shoulders are supposed to be slower twitch, I think the higher reps might be a good idea anyway.

Also, with laterals, try to stay in the scapular plane. There are articles here that explain this, but it basically means that you don’t bring the weight directly out to your sides when doing laterals. Instead, you’ll bring your arms a little more forward at the same angle that your scapula are in. For me this is about in between a front raise and a direct out to the side raise.

As far as preventative stuff, taking a lacrosse ball to the back of your shoulder really helps loosen things up there for me, as well as the sleeper stretch.

If you can do rotator work, I’ve noticed that it’s a lot more effective for me if I keep my elbow by my side. If I bring my elbow up to shoulder height for rotator work, then that bothers my shoulder.

Let me know if this helps at all or if you need more info and feel free to stop by my log as well. I’m usually talking about my shoulder stuff in there pretty often (as well as my other issues).

[quote]AngryVader wrote:

Let me know if this helps at all or if you need more info and feel free to stop by my log as well. I’m usually talking about my shoulder stuff in there pretty often (as well as my other issues).[/quote]

Shoulder issues and Star Wars :stuck_out_tongue:

[quote]AngryVader wrote:
Well the first thing I’d say is that you should experiment with more of a powerlifting-style bench where you tuck your elbows by your side. Here’s a good video that explains this:

I had a lot less pain in my shoulders when I started benching like this. It also helps to really focus on getting the shoulder blades retracted as much as you can. My right shoulder sometimes doesn’t feel stable and I’ve noticed it’s when I’m not doing a good job of keeping the shoulder blades retracted.

Also, you may want to give neutral grip dumbbell presses a try. These never bother my shoulders at all.

The only problem with both of the above is that they do work your tris a bit more than your chest, but if you can do flyes still, then you can use those to hit the chest. I’ve found that the stronger and more comfortable I’ve gotten with the neutral grip DB presses, the more I feel it in my chest.

Flyes still bother my shoulders, so I use the pec dec machine to get more direct chest work.

Also, don’t be afraid to shorten the range of motion a bit. My right shoulder only bugs me if I let the bar hit my chest. If I stop an inch or two short of my chest, then I don’t have any pain. Sometimes, you have to just give up on certain things in order to stay pain free. For me, it meant giving up a full range press and benching with my elbows out.

When it comes to shoulder work, I’ve found that using a neutral grip for DB presses works great for me there as well. If you can do presses, then I wouldn’t worry about doing front raises if they bother you.

Laterals used to be uncomfortable for me, but I’ve found that if I go with lighter weights and stay in the 15-20 rep range, then I don’t get any pain. I also get a better pump from these and my shoulders seem to be responding better as a result. Since the shoulders are supposed to be slower twitch, I think the higher reps might be a good idea anyway.

Also, with laterals, try to stay in the scapular plane. There are articles here that explain this, but it basically means that you don’t bring the weight directly out to your sides when doing laterals. Instead, you’ll bring your arms a little more forward at the same angle that your scapula are in. For me this is about in between a front raise and a direct out to the side raise.

As far as preventative stuff, taking a lacrosse ball to the back of your shoulder really helps loosen things up there for me, as well as the sleeper stretch.

If you can do rotator work, I’ve noticed that it’s a lot more effective for me if I keep my elbow by my side. If I bring my elbow up to shoulder height for rotator work, then that bothers my shoulder.

Let me know if this helps at all or if you need more info and feel free to stop by my log as well. I’m usually talking about my shoulder stuff in there pretty often (as well as my other issues).[/quote]

Thanks for your help. I will definetly try this stuff out and il let you know how it goes

March 24th, 2009

Leg Press
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 10
8 plates x 8
5 plates x 15

Front Squats
135lbs x 10
185lbs x 5
205lbs x 4
205lbs x 3

Seated Calve Raises
2 plates + 2 10s x 15
2 plates + 2 10s x 15
2 plates + 2 10s x 12
2 plates + 2 10s x 11

Standing Calve Raises
3 plates x 10
4 plates x 10
4 plates x 10
4 plates x 8
4 plates x 7

Unlike my training partner Rattler i was able to control my ass and not let a little rubber on rubber sounding fart go. Gotta admit, it was pretty funny though

March 26 09

Deadlifts
135lbs x 6
225lbs x 6
315lbs x 2
385lbs x 1
405lbs Failed
405lbs Failed
395lbs x 1
395lbs x 1
315lbs x 2

Leg Curls
125lbs x 10
200lbs x 3
200lbs x 4
200lbs x 4
200lbs x 2

Pull ups
4 sets of 7

Barbell rows
135lbs x 6
225lbs x 6
315lbs x 6
325lbs x 2
315lbs x 3

Close grip pull downs
160lbs x 9
160lbs x 6
160lbs x 5
160lbs x 4

Dumbell rows
90lbs x 7
90lbs x 7
90lbs x 5

Reverse grip arm curls
60lbs x 10
80lbs x 8
80lbs x 7
80lbs x 6
80lbs x 5

Barbell wrist curls
80lbs x 12
80lbs x 12
80lbs x 10
80lbs x 8

Pretty happy with my back workout. Went up in weight on both my deadlifts and Barbell Rows. Sweet!

March 27 09

Standing Barbell Press
135lbs x 8
155lbs x 4
155lbs x 4
155lbs x 3
155lbs x 2

Dumbell Snatches
70lbs x 6
70lbs x 6
70lbs x 6
70lbs x 5

Neutral grip dumbell press
65lbs x 6
65lbs x 6
65lbs x 6
65lbs x 4

Lateral Raises
25lbs x 12
25lbs x 13
25lbs x 12
25lbs x 10

Barbell Shrugs
225lbs x 10
315lbs x 10
365lbs x 6
365lbs x 4

I Really enjoyed the neutral grip press. No strain on my shoulder and it felt like i could fight the weight for an extra rep. Snatches destroyed my whole body though. I gotta get my ass back in shape.

March 28 09

Tricep pulldowns
40lbs x 15
60lbs x 9
60lbs x 10
60lbs x 11
60lbs x 8

Single arm rope push downs
37.5lbs x 5
37.5lbs x 7
37.5lbs x 7
37.5lbs x 6

Incline Skull crushers
80lbs x 12
100lbs x 10
100lbs x 10
100lbs x 8

Pull ups
6 reps
11
10
8

Alternating Dumbell Curls
40lbs X 10
40lbs X 10
40lbs X 10
40lbs X 10

Barbell Curls
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

March 30 09

Bench press
135lbs x 12
205lbs x 6
225lbs x 1
225lbs x 1
225lbs x 1
185lbs x 6 + 1 assisted

Flat dumbell press
70lbs x 10
70lbs x 9
70lbs x 8
70lbs x 6

Cable Flies
60lbs x 10
60lbs x 8
60lbs x 8
60lbs x 6
60lbs x 6
60lbs x 6

Tricep push downs
97.5lbs x 10
147.5lbs x 8
147.5lbs x 8
147.5lbs x 6

Single arm overhead extension
30lbs x 10 for 4 sets

Today i was the one farting and not Rattler…weird! I’m very fucking sick of all these damn high school kids getting in the way. Fuck right off

[quote]GenuineChevy39 wrote:
March 30 09

Bench press
135lbs x 12
205lbs x 6
225lbs x 1
225lbs x 1
225lbs x 1
185lbs x 6 + 1 assisted

Flat dumbell press
70lbs x 10
70lbs x 9
70lbs x 8
70lbs x 6

Cable Flies
60lbs x 10
60lbs x 8
60lbs x 8
60lbs x 6
60lbs x 6
60lbs x 6

Tricep push downs
97.5lbs x 10
147.5lbs x 8
147.5lbs x 8
147.5lbs x 6

Single arm overhead extension
30lbs x 10 for 4 sets

Today i was the one farting and not Rattler…weird! I’m very fucking sick of all these damn high school kids getting in the way. Fuck right off

[/quote]

High school kids, pink shirts, squat rack curlers, and racist fat juice pigs.

Man our gym blows

March 31 09

GVT Leg Press
4 plates
10 sets of 10
(probably should have done another plate)

Front squats
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 8

Leg Extensions
205lbs x 8
205lbs x 8
205lbs x 6
205lbs x 4

Nothing beats training legs then playing some hockey.

April 2 09

Deadlifts
135lbs x 6
225lbs x 6
315lbs x 2
375lbs x 1
405lbs failed
405lbs x 1
375lbs x 1
315lbs x 2

30 pullups. ( didn’t count how many sets it took. i believe it was 5)

Barbell rows
225lbs x 8
225lbs x 8
225lbs x 6
225lbs x 5

Close grip cable pulldowns
160lbs x 8
160lbs x 7
160lbs x 8
160lbs x 6
160lbs x 5

Dumbell rows
90lbs x 10
90lbs x 10
90lbs x 8
90lbs x 8
90lbs x 7

405! Sweet

I fucking hate computers! i was off of work last week and ofcourse my home computer had to crash. I’m back at work now so i have a working computer.

April 13th 09

Flat Dumbell Press
50lbs x 10
70lbs x 10
70lbs x 10
90lbs x 4
90lbs x 5
70lbs x 8

Incline Dumbell Press
70lbs x 10
70lbs x 8
70lbs x 7
70lbs x 5
70lbs x 4

Incline Flies
40lbs x 10
40lbs x 8
40lbs x 8
40lbs x 6

Pec flies
145lbs x 8
145lbs x 8
145lbs x 5
145lbs x 4

Reverse grip barbell curls
60lbs x 12
60lbs x 10
60lbs x 10
60lbs x 10

Hammer Curls
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

April 14 09

GVT leg press
5 plates
10 sets of 10

Prone Leg Curls
95lbs x 12
95lbs x 12
95lbs x 10
95lbs x 9

Leg Extensions
115lbs x 10
115lbs x 10
115lbs x 10

Standing Calve Raises
3 plates x 15
4 plates x 12
4 plates x 10
4 plates x 10

Seated Calve Raises
2 plates x 15
2 plates x 15
2 plates x 12
2 plates x 12

April 15th, 2009

Pullups
10
10
8

T-Bar Rows
2 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10

Wide Grip Pulldowns
140lbs x 10
160lbs x 6
160lbs x 8
160lbs x 7

Dumbell Rows
90lbs x 8
90lbs x 8
90lbs x 8
90lbs x 8

21’s
60lbs x 3 sets

Dumbell Curls
45lbs x 6
40lbs x 8
40lbs x 8
40lbs x 6

April 16th, 2009

Clean & Jerks
135lbs x 1
135lbs x 1
135lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1

Alternating Dumbell Snatches
70lbs x 10
90lbs Failed
70lbs x 14
70lbs x 20

Seated Neutral grip Dumbell Presses
65lbs x 8
65lbs x 8
65lbs x 6
65lbs x 5

Lateral Cable Raises
17.5lbs x 10
17.5lbs x 8
17.5lbs x 5
12.5lbs x 10

Hammer Strength flat bench shrugs
3plates x 10
4plates x 10
5plates x 8
5plates x 7

April 17th, 2009

Deadlifts
135lbs x 6
225lbs x 6
315lbs x 3
365lbs x 1
395lbs x 1
315lbs x 2

Rack Pulls
315lbs x 6
405lbs x 4
490lbs x 1
490lbs x 1

Reverse Grip Curls
70lbs x 10
70lbs x 10
70lbs x 10

Wrist Curls
80lbs x 12
80lbs x 12
80lbs x 12