I’m back in the gym! As of Friday, and 13.5 long weeks I am brace free! woo hoo!!
This means that I can now get back into some training, and while taking it easier on the weight side of things, I have been given the doctors all clear to do things as I feel comfortable. Already my range of neck motion as improved and I feel I can turn better and even started to sleep back on my tummy (my favorite!) So this morning I braved a shoulder workout. I loved it! certinly hard, my strength has not decreased as much as I though it would however I know I am pulling up sorer then I previously would have as well.
Seated Shoulder press – 4 sets – 10 1 1/2reps with 10 fulls at the end
Single arm side raises with front raise and twist – 4 sets – 10 side raises each arm and 15-20 front raise and twists
Single arm cable side raises with rear delt seated dumbbell flys – 3 sets – 8 rep side raises and 10 rep rear delts
Wide grip upright row with behind the neck press – 3 sets – 10 reps each
rear delt cable flys – 3 sets – 8-10reps each
my shoulders are sore already!
Its good to be back 🙂