Posterior Delt. exercises with impingement

[ma_fighter]

Hey all!

Long story short:
I've had alot of shoulder related injuries in the past. Car crashes, riding a dirtbike hitting a tree at 60mph, slipped while doing dips etc.
Add this to low test, some personal stuff, and the end result is me not working out, becoming fat, getting fed up being fat and loosing 77lbs so far!

Pics in the pictures section if anyone care to have a look.

Anyhow, I now have chronic impingement in my right shoulder, due to a serious muscle imbalance, and just plain crappy posture.
Once i drop a couple of more pounds it's time to really get to rebuilding my withered muscles again, but to do so I need to have this impingement stuff out of the way.

I got a couple of exercises in mind to remedy this, and would like to run them through you guys first, so that I dont do more harm to my shoulder.

#1 Lying BD or BB rows, on an slightly incline bench, elbows about in line with my shoulders. - This makes it easier for me to keep my shoulders down and back, cause I tend to pull them up and forward when I work out, even at light loads.

#2 Lying inner rotation/standing with a rubberband for starters
#3 Lying outer rotation/standing with a rubberband for starters
#4 Front lateral rise - Thumbs facing up on this one
#5 Reverse flys

These are the ones that spring to my mind.
Other exercises, like side rises, hurt, so I'll avoid them to begin with.
Anything else I should/shouldn't be doing?

Oh, and I'll be working out at home. I've got an adjustable bench, barbells, curl-bar and dumbbells which I can load to abt 170lbs at the moment, so thats pleeeeeeenty of weight for me right now.

Going to a gym is out of the question currently, not because Im cheap, but simply because I had a falling out with my Endo, and are now treating my low test myself.
Everything is well withing normal ranges, but the police comes around to the gyms here ALOT, and just test everyone, and the esters still leave metabolites which the cops tests will pick up on, and that would put me in a crapload of trouble.

Read my introduction in the "new male members" section if ya want the long story. Still cant link to it , cause of spamfilters :P

Obviously I'll be exercising the rest of my body as well, just avoiding Anterior delts and pecs, as well as exercises that are just plain painful, for a while.

Any and all input is highly welcome, that's why I'm here: To learn stuff!

Cheers!
/Maf

[600@50]

#1 Lying BD or BB rows, on an slightly incline bench, elbows about in line with my shoulders. Be careful doing these with heavy weight. You could do some rotator cuff damage if you go too heavy and loose your form. At about a 45 degree angle would be safer.

#2 Lying inner rotation/standing with a rubberband for starters Just don't get carried away with the tension. Too much tension and your no longer working the rotator cuff.
#3 Lying outer rotation/standing with a rubberband for starters Same as above
#4 Front lateral rise - Thumbs facing up on this one I'd wouldn't do any front delt specific work. You should get plenty with chest and shoulders.
#5 Reverse flys These are awesome in helping to realign an anterior shifted shoulder. These have help me tremendously with a labrum tear. No surgery was needed.


/Maf

See above. Best of luck bro.

[ShredMN]

but the police comes around to the gyms here ALOT, and just test everyone, and the esters still leave metabolites which the cops tests will pick up on, and that would put me in a crapload of trouble.

Sounds like privacy infringement to me. I'd personally tell them to F**k off if you're in the US.

[ma_fighter]

Sounds like privacy infringement to me. I'd personally tell them to F**k off if you're in the US.

Unfortunately I'm not :/

Where I live they can actually just stop you in the street if they "think" you're too muscular, or have overdeveloped traps or delts, as well as test gyms completely at random..
It sucks bigtime, esp as I'm not really juicing, just doing a low dose for TRT purposes. Even slightly lower then I'd get at the doc (only 40mg's every 12weeks less, but still), but I'll still do bloody jailtime just
for having enough test at home to last me a year. And at my dosages thats no more then 2x 10cc vials at 400mg/ml.

[ma_fighter]

Oh god, these bloody spamfilters are killing me!
Every time they pounce, my browser bugs and I can't hit the back button, so I have to write the entire post from scratch again!
Meh..

Lol, finally figured out why it wouldn't let me post, it was the "at" in your name, 600 at 50 :P

#4 Front lateral rise - Thumbs facing up on this one I'd wouldn't do any front delt specific work. You should get plenty with chest and shoulders.

I'm not doing any chest till the impingement is better, some days I cant even do a push-up on my knees cause it just hurts too much. Getting better by the day though
The "front lat rise" is actually more of a front/side hybrid, arms at 45 degrees, intended to hit the supraspinatus, but if it's a bad idea I won't do 'em

Really good feedback there mate, thanks a ton!

Cheers
/Maf

[600@50]

Take your time man. Don't rush it and you should be fine. Rehabilitation can't be rushed.

[ma_fighter]

Yeah, I will.
I dont particulary care for having a permanently busted up shoulder, it'll take whatever time it takes.

Had a guy at work, who had shoulder surgery after falling and getting some kind of detachment, (not sure exactly what broke, cause his language-skills are not the best) start working again 6 months before his doc said it'd be OK, cause he thought rehab was a load of BS. I told him he was dumb as fck and would be regretting that decision a few months down the line. Which he laughed off.

He's now been without the use of one arm for 20+ months, Is scheduled for surgery #3, and will spend atleast 2 years in rehab after that, before he can start working as regular, IF the surgery is successful. And in his doctors own words: "There's a lower then 50% chance that the surgery will work, and if it does you'll regain at maximum 75% use of your arm."

Puts things into perspective for ya :P
Hence why I wanted more feedback before I started working out, so a huge thanks again!

/Maf