Injury status:
left shoulder: 10%. I can't press at all without significant pain (strength is still there)
bicep tendons: 70%. no numbness (yay), but still some discomfort. full strength though
right triceps tendon: 80%. mild tendonitis, mostly during triceps exercises.
I tried just hitting the bar, but the rotator cuff would not have it. It's feeling better, but more rest is needed.
(Sort of) Arnold Press:
35s x 30
45s x 20
55s x 10
65 x 8
75 x 5, 6, 5
If i keep my elbows really close when pressing, the shoulder feels fine, so I did these just to do some sort of compound exercise. Stopped at 75s when I started feeling like stability might be an issue.
Dumbbell Row:
85 x 8 (no pain)
100 x 8
115 x 8
130 x 6?
Gotta keep working on these.
Superset rows with one-arm triceps extensions.
Superset curls (up to 60s) sets of 6 and cable triceps for sets of 30. I did a few very light cable flyes too just to flush the area with blood and maybe remind my pecs what they're there for. :/
Finished with ab wheel and pnf. I really hope this shoulder thing heals quickly.
