Thanks for your input guys. I spent a bit of time researching routines based on your suggestions and I have a better idea of what I want to do now.
However right now that doesn't matter because it seems that my accountability thread is now my rehabilitation thread. Today was my second workout after resting for two months with an upper back and right shoulder injury which the doctor diagnosed as tendonitis. After two months of rest and drugs I felt healed and ready to get back into it today with a very light barbell shoulder press (bar only). As soon as the bar left my shoulder I once again felt some pain, so decided then and there to swallow my pride and retire from barbell shoulder and bench press
I then tried a light incline dumbbell press at 16kg per side. My left arm went straight up with ease, but my right side couldnt even move the weight from my shoulder. I thought that after the injury there might be some imbalance, but nothing this pronounced. I've tried looking up the cause but I can't find anything and I have an appointment with an orthopaedic doctor tomorrow. It's very frustrating because I was excited to get back into lifting, but it seems it will be slow progress to fully recover.
I ended up swallowing my pride and working chest and shoulders with pathetically small weights. The whole time my left side lifted with ease but my right side struggled. I just took it easy and didn't force anything.
10 January 2108
Incline dumbbell bench pressx12: 10kg, 10, 10
Dumbbell bench pressx12: 10kg(x), 8, 8(x)
Dumbbell fliesx12: 6kg, 6, 6
Dumbbell lateral raisex12: 4kg, 4, 4
Dumbbell front raisex12: 4kg, 4, 4
Dumbbell rear fly: 4kg, 4, 4
Extremely frustrating but I'm going to be very careful and not push anything until I'm ready.
However right now that doesn't matter because it seems that my accountability thread is now my rehabilitation thread. Today was my second workout after resting for two months with an upper back and right shoulder injury which the doctor diagnosed as tendonitis. After two months of rest and drugs I felt healed and ready to get back into it today with a very light barbell shoulder press (bar only). As soon as the bar left my shoulder I once again felt some pain, so decided then and there to swallow my pride and retire from barbell shoulder and bench press
I then tried a light incline dumbbell press at 16kg per side. My left arm went straight up with ease, but my right side couldnt even move the weight from my shoulder. I thought that after the injury there might be some imbalance, but nothing this pronounced. I've tried looking up the cause but I can't find anything and I have an appointment with an orthopaedic doctor tomorrow. It's very frustrating because I was excited to get back into lifting, but it seems it will be slow progress to fully recover.
I ended up swallowing my pride and working chest and shoulders with pathetically small weights. The whole time my left side lifted with ease but my right side struggled. I just took it easy and didn't force anything.
10 January 2108
Incline dumbbell bench pressx12: 10kg, 10, 10
Dumbbell bench pressx12: 10kg(x), 8, 8(x)
Dumbbell fliesx12: 6kg, 6, 6
Dumbbell lateral raisex12: 4kg, 4, 4
Dumbbell front raisex12: 4kg, 4, 4
Dumbbell rear fly: 4kg, 4, 4
Extremely frustrating but I'm going to be very careful and not push anything until I'm ready.