My foundation routine

[Knighty]

Basically, the foundation (when scapulae and shoulder are stable) routine is designed for when I can press comfortably, and get no pain when performing day to day tasks - back to semi perfect health if you like

I am competing with a knee 'injury' (growth related, can't be helped), so quad work will be limited to say the least

It's to be done every other day or 3 times a week rotating between the 2 workouts at a low/moderate intensity which will increase weekly

Session 1)

Deadlift from just below the knee - rep range to be concluded
Semi-supinated OH DB Press - 3 x 12
Semi-supinated V grip pulldowns - 3 x 12
face pulls - 2 x 12-15
Rotator Cuff Circuit

Session 2)

Snatch Grip RDL - 3 x 12
Leg Press - 3 x 20
Swiss ball/Flat Bench DB Press - 3 x 12
Chest Supported 2 arm DB Row - 3 x 12
Core Work


I'm basically going to alternate between the 2 sessions, keeping rest to 60 secs, cardio straight after (Rowing, cycling, incline walking) or on days off and Pilates on days off

[veganlifter]

Why rows to neck?

and what are the purposes of two different rows on the same day?

You have deadlifts on both days, what is the reasoning behind this? I would imagine that you can pull fair bit quite soon from below knees - perhaps a weight which might not be too good for your back?

Do you have a stretchiung regime, or do you just go through some motions after a session?

[Robert]

1. Row to the neck > face pulls?
2. Don't rep rack pulls. No need to go heavy. Just do like 24x1 or something with your 3x8 weight. Low rest periods. 10-20sec or something.
3. Neutral grip shit rules.
4. I love it.

[Knighty]

Why rows to neck?

and what are the purposes of two different rows on the same day?

Like Rob said - face pulls for rear delts (V. light)

You have deadlifts on both days, what is the reasoning behind this? I would imagine that you can pull fair bit quite soon from below knees - perhaps a weight which might not be too good for your back?

I have to eliminate heavy quad work, but would like some pulling stuff still - I should be fine as long as I don't go too heavy too soon...RDLs are for hamstrings, but these will alternate between other hammy exercises

Do you have a stretchiung regime, or do you just go through some motions after a session?

I have a stretching routine that I do everytime I do cardio, and during pilates work when I have time

Rob - agree with the pulls

Cheers

[bunnyluva]

Are cable rows to neck upright rows for your shouders?

nice to see a bodybuilding routine, I'll be following a similar schedule when i finish my full body 3x weekly.

what problems are you having with your scapula?

phil

[Knighty]

Bunnykilla

I have a r.cuff injury and have to stabilise the joint and shoulder blades

They are basically a row from the high cable using the rope attachment, pulling backwards contracting the rear delts, and it isn't really a bodybuilding routine as such, it's more of a break in routine to get me back in the swing of things

my proper routine will be based around 3/4 dead lifts, rowing, pull ups, and dips with lots of emphasis on good form and also lots of prehabilitation work