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lpointer
Question:
Shoulder pain
I am having pain down the side & back of my neck, but mostly on the top of my shoulder, I guess the Traps. It's a ache, like arthritis, tendenitis or something. No sharp pains. I've had it for a few weeks now, comes and goes. Mostly comes. Over the weekend I took 4 Ibuprofin every 5 hrs for pain and inflammation. I lift Mon-Fri, one muscle group per day, a little over 1 1/2 hours along with 250+ situps/crunches each day. I lift as much I can, 3-4 sets, about 5-7 exercises for that specific muscle group. Think I'm overdoing it? I'm 50 yrs. old, female and getting big. I want to look big and scary. The only reason I think I havn't bulked out more than I have is I can't get myself to eat as much as you would have to. I take about 80 grms protein mix everyday. Help.....
Asked by lpointer - 4 answers - 42 weeks 2 days ago
jusrockinout
hmmm...when you do your 250+ sit-ups/crunches, you may be straining your neck. I would change up up your ab workout first. Add some hanging knee/leg raises and DB side bends. Do you do any work for the rear deltoid? Rear flyes are good...it is kinda hard to figure out your aliment without knowing your specific routine. I would suggest you take a week off for some R & R. Post your routine if you want more help. See a doctor or another profession if it continues. I hope all works out well.
Submitted 42 weeks 2 days ago by jusrockinoutlpointer
Thanks, see my routine below. I usually pick 5 or 6 exercises for the day, depends on my mood. Sit ups don't seem to bother my neck. I get bored with my routine and change it about every month.
No Bisets or Trisets this routine. Each exercise 3 to 4 sets each. Here it is, any comments would be greatly appreciated. I am not taking the week off (I CAN'T)but I am doing very very low weights.
30 SECOND RESTS 250+ Sit up, crunches daily
Submitted 42 weeks 1 day ago by lpointerMONDAY / CHEST / TRI'S
Tricep Pressdown
Close Grip Bench Press
Skull Crushers
Bench Dips
Bench Press
Decline Bench Press
Incline Bench Press
Flat Bench DB Press
Decline DB Press
Incline DB Press
Dumbell Flat Bench Flys
Push Up
Dumbell Incline Bench Flys
Dips
Peck Dec Flyes:
TUESDAY / SHOULDERS
Upright Rows
Standing Military Press
Shoulder Press
Front Laterals raises
Seated Side Lateral Raises
Bent over side Lateral raises
Seated One Arm Dumbbell Press:
Arnold Press
Barbell Smith Shruggs
Armpit Rows
THURSDAY / LEGS / ABS
Front Squats
Dumbell Squats:
Leg Extension
Standing Calf Raise:
Lying Leg Curl:
Hyper Extensions w/ weight
FRIDAY / BACK / BI'S
Chin Ups palm towards me
Wide Grip Pull Ups palm away from me
Wide Grip Pull Ups palm facing palm
Bent Over Dumbell Row
Lat Pulldowns:
Dumbell Deadlift
Low Cable Pulley Row
Outer Bi's: Elbows outwards, super close grip.
Brachii - Inner Bi: Super-wide grip, elbows into side Brachialis (under Bicep): Hammer curls
Standing Barbell Curl
Preacher Curls
Twisting DB Curl (palms in, curl, palms back)
Concentration Curls
bhatraheelhabib
hmmm do tell me about your warm up and warm down of your routine . as the pain is limited to shoulder it is not comming down further . i suggest you to go for proper stretching exercises of upper traps with isometrics of neck , and be sure you are not stressing your neck while situps , heat pack before going to bed will definetly help you
Submitted 42 weeks 1 day ago by bhatraheelhabiblpointer
The pain actually shoots down the outside of my arm, kind of the outer Bi area. I don't do warm up, well, I just started doing 250 situp/crunches before. I do 20 reps of very light weight before I start, that's it. What strecthes the upper traps?
Submitted 42 weeks 22 hours ago by lpointer