Day 313: Can a lazy 48 + 1 year old get back in shape?

Day 313
223.3 lb / 101.3 kg body weight
no heart rate data
9,780 pound feet of energy
#dumbbell #benchpress (2 ft range of vertical motion)
Set 1: 10 x (30 lb / 13.6 kg)
Set 2: 5 x (45 lb / 20.4 kg)
Set 3: 5 x (65 lb / 29.5 kg)
Set 4: 1 x (85 lb / 38.6 kg)
Set 5: 2 x (75 lb / 34 kg)
Set 6: 4 x (70 lb / 31.8 kg)
Set 7: 5 x (65 lb / 29.5 kg)
Set 8: 8 x (55 lb / 24.9 kg)
Set 9: 7 x (45 lb / 20.4 kg)
#lazy48 #weightlifting #fitness #homegym #freeweights #dumbbell #pitbull

[@Hossak]

I was a big fan of dumbbell bench press until I got my shoulder injury from it, just went too heavy- and that was that. Stay safe.

[@Schismarch]

Yikes. Ok, I will be extra careful.

[@Hossak]

I always thought the dumbbell bench press was safer than straight bar and for me, I was completely wrong. It took me over a year to fully shake the shoulder injury and it was not pleasant. Anyway, please be careful and in all honesty - I never saw any carry over from having a big dumbbell bench press to anything else and I was up to 50 kg dumbbells. Be careful and injury free!@@Schismarch

[@Schismarch]

Yeah, that’s scary. Maybe I’ll focus on lower weight for dumbbell just to help balance strength. I’ve already had shoulder injury and repair surgery from when I was younger.

[@Hossak]

If I have to reflect - watch when you are getting the weights overhead - both arms are trembling (I was the same) and the angle can vary all over the place. I can remember when my injury happened, I didn't feel anything let go at the time but after the set, I knew something was wrong. The pain soon followed and was excruciating for months - you know that horrible stingy shoulder pain that you cannot find relief from, you cannot sleep you just restlessly move your arm around, desperately trying to find a position of no pain. I think bench press is far better - the straight bar offers a massive amount of stability that you will not get by the dumbbells. I am finally fully recovered and will never try dumbbell bench press again - overhead press with a barbell is perfect and is now helping to strengthen my shoulders but it has taken 2 years to get to that point. Just be careful and stay injury free. @@Schismarch

[@Hossak]

I am not trying to tell you what to do, just my experience. The other massive shoulder injury I got was from dumbbell shoulder press - I definitely felt that let go and again, agony for a few months until a masseuse fixed it. I have never touched dumbbell shoulder press since and concentrate on barbell shoulder press (standing) and that has never given me a twinge. Stay safe.

[@tonymontana3949]

Hi from Greece your program routine is push pull legs or split ?

[@Schismarch]

Hello Greece! I mostly rotate through trying to do one exercise a day. If I’m really sore or tired, I take a rest day. I don’t really have a standard program.

[@Schismarch]

Oh and I generally try to repeat an exercise around once a week, or once every 2 weeks.