Shoulders and Lower Back

Chest, Shoulders & Triceps

Saturday was my day for heavy lifting with emphasis on chest, triceps, and shoulders. Many years ago, I damaged my shoulders bench pressing more weight than was reasonable using poor form. I’d probably been drinking or operating out of drunkard’s mindset. Anyway, to this day, I have problems with my shoulders. A couple of bicycle crashes w/in the past two years haven’t helped, either.

For about three or four months, I’ve been trying to rehabilitate my shoulders by first using machines that help out by smoothly guiding movement through a range of motion. Using very light weight to begin with, I’ve increased the number of plates I move. A couple of weeks ago, I added free weights – very light dumbells for bilateral simultaneous use either symmetrically or asymmetrically depending on what I’m trying to accomplish. I remember some exercises from paddling workshops to strengthen rotator cuffs, also some I learned during a couple of physical therapy treatments.

Back in early October, my family and I took a few days off – stayed at a hotel, went to an amusement park, etc. Prior to that short break, I’d been dumbell pressing as much as 75# in each hand. May not sound like much to you, but it took me a while to work up to that. The fitness room in the hotel where we stayed in October had dumbells weighted up to 50#. I used them because an easy workout is better than no workout. When we got home again, though, I had difficulty moving even 60# dumbells.

I still haven’t got back to where I was in terms of weight I’m able to lift under control repeatedly. Back to yesterday – again a lot of pain at one shoulder, difficulty moving the weights and maintaining control of them. I got through the workout using lighter weight on multiple stations for chest. I continued with shoulder and had no difficulty with triceps or core.

Lower Back

Yesterday was my day at the gym for legs – heavy lifting – and core. I did core with medicine ball, neck bridges, some medicine ball twitch reflex stuff for shoulders/chest. Did that also on Saturday.

While moving around a bunch of 45# plates for the leg-press carriage – re-racking them where I got them or where they’re supposed to go – I strained my lower back and oblique muscles. Felt terrible, but I was able to complete my workout. Later, I rode my bike to the worship service our family attends, and I didn’t enjoy the ride out, at all. During the service, my back hurt the entire time. Ride back to the house was okay, though.

This morning when I woke up at 4:00, as I usually do, I decided to go back to bed. Today’s the day I had planned to do heavy lifting for back and biceps. I’ll hit that tomorrow. In the mean time, I’m going to try intermittent fast until noon. Who knows, maybe I’ll go to supper. Fasting usually clears my mind and I could live off my fat for a week, if I had to, anyway. I’m up to 185# by my bathroom scale although some of that increased weight may be muscle.

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