Family Guy Classics

Brian:Do you want some ice cream?
Stewie:(crying)ah-uh
Brian:Do you want some McDonalds?
Stewie:(crying)ah-uh
Brian: Do you want to go take a dump in Mother Maggie's Shoes?
Stewie: (crying)uh-huh
Brian: Okay, let's go take a dump in Mother Maggie's Shoes.

Last night around 8:30pm I got the urge...the urge to crush weight & fix my shoulders. So, that's exactly what I did. Introducing....Waukesha Barbell!

The apartment complex I recently moved into has a small weight room in the bottom of the club house. Upon entering I was slightly surprised to see a squat rack! Niceeeeee. And more weight than just 10# plates. And whats in the corner...dumbbells up to 80# - score!

I flipped on the two tvs they have down there, one to family guy and one to football. It was pretty much the second greatest thing ever - crushing weight - family guy - and football. God Bless America.

I had two goals for my workout A.Get some work done B.Alleviate the pain in my shoulders. Here's how I accomplished those two things...

A.
Deep Knee Bends 3x10 @ 135
pair w/
RDLs 3x10 @ 135
pair w/
mixed grip pull-ups 3x5

Lat.Pull-down AMAP @ 150, 130, 110
pair w/
Straight Row AMAP @ 150, 130, 110

Leg Curl 3x15 @ 100
Leg Extension 3x10 @ 100

Triceps Ext 2x15 @ 35,50
pair w/
Overhead Tri Ext 2x15 @ 35, 50

YTW's 3x10 @ 2.5
pair w/
Oblique Bends 3x12 @ 65

This took me exactly an hour, and after seeing it written down it looks like a lot more than it actually felt. And yes, you did read it all correctly... I busted out some Lat pull downs and leg extensions! And you know what, I loved it! Every second.

That checked off goal A.

At the same time it checked off goal B, here's why.

Most of my pain was at the AC Joint (Acromimonclavicular) and was most likely caused by the pressing work I did on Tuesday night/Wednesday morning. (Heavy bench Tuesday night/high rep dumbbell bench Wednesday). The pain was similar to intense tendinitis. I spent a better half of the day rolling out my shoulder with various types of balls - lacrosse, softball, physio... That allows any inflammation to subside because your literally flushing the tissue out as well as promoting blood flow to the injured area bring in nutrients to the muscles and surrounding tissues, as well as creating length in the tissue by breaking up any adhesions/knots.

Then in the workout - hopefully you noticed - there was no pressing but a lot of pulling. The intention was to activate the musculature to open of the shoulder joint. By working the lats, rhomboids, traps, and the stabilizing muscle of the scapulae, and working some thoracic mobility, you can improve the position of the scapulae to reduce tension/impingement of the biceps tendon, pec.minor, etc. on the front side. Results = Friday morning no more shoulder pain! Success!