Category Archives: My workouts

Shoulder rehab exercises


This is pretty much what my current shoulder rehab programme looks like.

Takes me about 45 mins. At the moment very light weights, 10 – 20 reps x 3 sets per exercise. I am hopping to build up to 3 x 8 reps with a progressively more weight over the next six weeks. At which time I’ll reduce the workouts from three times a week to twice a week to allow more recovery time to compensate for the extra load.


Workout 27 March


  • Running 45 mins – nice and slow
  • Leg extensions 5 x 10-12 (slow)
  • Leg curls 5 x 10-12 (slow)
  • Shoulder rehab – Press-ups, internal and external cable pulls, shrugs, triceps pull downs

A break from the steady state cardio today.


  • Tabata protocol: Stationary bike level 25: 20 second @70 revolutions per minute/10 seconds rest x 8
  • Dead lifts: 90 kg 5 x 10
  • Shoulder rehab: Pressups, cable pulls, shrugs, rows, bicep curls, triceps extensions (all 5 x 12-20)

workout 4th March 2010


No upper body work at all today. Just need to give the old shoulders a complete rest as they have been really stiff and sore all week. In fact range of movements and pain is definatley worse than a month ago. Just down to too much too soon I think. So this afternoon in the gym just base cardio and some light leg work.

3k run on treadmill
Leg press: (single legs) 5 x 15, then 2 x 8
Leg extensions (single legs): 3 x 15
Leg curls (single legs): 3 x 15

Nice and simple. All done in under 35 mins.

Shoulders felt much better afterwards. Just down to the the gentle motion of the running and getting the blood pumping a bit I think.