Feb 21, 2019
10.9k Followers, 1,227 Following, 1,178 Posts - See Instagram photos and videos from Janelle Hill 🇨🇦 (@janellefaithill)
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10.9k Followers, 1,227 Following, 1,178 Posts - See Instagram photos and videos from Janelle Hill 🇨🇦 (@janellefaithill)
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I think I finally found the source of my shoulder issues: a weak rotator cuff
Specifically, weak external rotators, the infraspinatus, teres minor, and rear delts (not technically part of the cuff, but important nonetheless). I haven't been able to do some movements because of my unstable left shoulder. The humeral head would shift around during lateral raises for example. I finally introduced face pulls into my routine, so hopefully this will solve my issue.
It's something I have been saying for a while now: "You must do face pulls!" It is a great exercise that strengthens the upper back, arms, and shoulders
First time doing this cable crossover exercise in the gym
And simultaneously feeling like you’re the fucking queen (like omg I am using both cable machines HAHA I own this) and a fucking pansy because you could only do 15lbs each side when everyone else would be doing 30lbs or something. 😭
Then again, most people whom I’ve seen doing this are men so it’s unfair to compare. Idk if 15lbs is decent for a woman; I just know that I was struggling to do that last rep and I was gritting my teeth and groaning like a true gym rat(TM)
Back Attack !
Back Attack ! Today’s WOD is Heavy on horizontal pulling. It is designed to balance out the high volume of pressing we have done this last week. We do our best to maintain a 2:1 pull to push ratio for shoulder health. Strength Workout (SWOD) A1. 5×5 Pendlay Row A2. 3 x 15 Face Pulls Workout of the Day (WOD) Coach’s Tips: KB Cleans Zip your coat. So now you’ve got to clamp your purse and zip your…
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Decent Shoulder Day
Fighting my shoulder injury has sucked but I feel really good about my day today. I have been really focusing on the rear delts to build my shoulders properly and restore them to health.
Front DB raises 12 x 5lbs 12 x 5lbs 12 x 15lbs
Lateral DB raises
12 x 5lbs
12 x 15lbs
10 x 20lbs
Rear DB raises
12 x 5lbs
10 x 10lbs
12 x 5lbs
Face pulls
10 x 60lbs SS 10 x 40lbs
15 x 40lbs
15 x 40lbs
High Rows
10 x 15lbs
10 x 20lbs
10 x 20lbs
Decent Shoulder Day was originally published on Fitness TRAP
Shoulder Day A Day Late
Here is my shoulder workout from yesterday. Focusing on form and volume to build my shoulders back up. They roll forward so form and posture have been huge focuses for me lately.
Dumbbell front raise
12 x 5lbs
12 x 10lbs
12 x 15lbs
Dumbbell lateral raise
15 x 5lbs
12 x 10lbs
10 x 10lbs
Shoulder fly machine
12 x 50lbs
15 x 65lbs
15 x 80lbs
Face pull
3 x 15 x 40lbs
Shoulder Day A Day Late was originally published on Fitness TRAP
14.04.02 Week 4/Day 2 Spring 6/Spring 15
Bench 45x10x2 95x6 115x5 135x4 155x3 165x2 175x1 185x1 195x1 160x15 Flys 130x15x2 130x13 Face pulls 35x25x3 Bicep Curls (db/preacher) 30x12x3 Tricep Extension 55x15x3 Bike (upright) 25 min (L6)