Tucker: A Normal Log Update

Finally! A normal log update!

I’ve been doing my PT regularly; thoracic rotations, hip and lower body rotations, glute work, rotator cuff work and all the other fun stuff, AND I’ve finally been able to get into a good 2x per week weight lifting routine again. Back and shoulders are mostly problem free for me right now, so that’s what I did this week. I still get some irritation in my shoulder, but my elbow doesn’t pop as long as I’m careful and go light, so it’s pretty fun getting back into it. Things still feel pretty uneven, but I’ve been working out with a friend lately and he’s been really good about giving me cues and noticing when things are off, and even giving me some good physical feedback by putting his hands on my shoulder blades during some exercises so I can make sure they’re moving the way they’re supposed to even if the muscles don’t feel the same on each side.

 

Shoulders

30 mins of PT warmup

Lying rear delt machine (this is one of the best machines to target where I need work)

Single arm rear delt flies

Machine shoulder press

DB shoulder press

Machine side raises SS w/ upright rows

DB side raises

 

Back

30 mins of PT warmup

Lying rear delt machine (same one)

High incline pulldown

Double arm DB rows

Neutral grip lat pulldown

Smith machine BB rows

Shrugs

 

Nothing crazy on these days; I wasn’t counting reps or concerned with moving any real weight. I just used enough that it was challenging, and if I noticed my weak side start to slip back into the old patterns then I’d drop the weight back down. I was doing DB rows with as little as 25-30 lbs, but that was all my shoulder could handle and still move the way it was supposed to. Next week l’ll be hitting chest and legs, which will be the real test to see how I’m doing….

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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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