Project 40

Its later in the evening now and I'm feeling shot to peices from that workout. Should not have done it all. Or anything else I think for upper body. The injured shoulder (whatever it is) comes into play in too many movements so I'm just going to take the advice below and just do mobility work for upper body. I've left the upper body alone for 3 weeks or so before without any great loss in strength or size.

I've got pain all down my arm too. Just take a look at some non ant / med delt movements and see that they are used in some way as synergists. Plus the doctor said it could be related to my biceps tendons too. So I really do have to leave off the upper body weight training for 3 weeks, but keep the ROM going without too much pain.

And for proper recuperation and taking the advice of MOST of the Westside boys (many of whom are not juiced up), I'm going to stick to an Upper Body / Lower Body split, training both groups twice a week i.e. 2 upper body workouts per week, using a 7-9 day week, and employing different exercises and rep schemes each time so as not to overlap and overtrain. It does actually work, but I don't need to go heavier than 5-6 reps any more. The Jay Culter things ok for Jay Cutler who has the advantage(!) of steroids and superior / different genetics to me. James Smith tends to speak a lot of sense on all of these things and is drug free too.

Check out the links below and not where the insertions for various muscles are - in the shoulder joint! Also, the other day when doing one arm rows, I knew I got a pump in my triceps but said "No way. This is a back and biceps movement." But check the other muscles used - yes triceps! Not to mention brining in the fron delts on the bicep curls.

SO CALLED BACK AND BICEPS WORKOUT

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
http://www.exrx.net/WeightExercises/BackGeneral/LVSeatedRow.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html


SO CALLED CHEST AND TRICEPS WORKOUT

http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://www.exrx.net/WeightExercises/Triceps/CBInclineTriExt.html
http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html


SO CALLED SHOULDER WORKOUT

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html - NO WAY can you seperate shoulders from the same muscles you use when you train back
http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

Nuff said really!