I was too busy yesterday to get to the gym, so I did yesterday’s workout this morning. I did a 60min yoga class first, which involved alot of upper body work, then went to it. Benching felt fine, no pains, but 245×12 was tiring. Had a handful of reps left, though. After that I did some work with 265, just to get a feel for something a little heavier. CG Bench went well with lower reps. I decided I am going to start focusing on db pressing more than bb pressing, so I started doing those again. Light weight, but my shoulder handled them well. I finished off my main workout with some db rows. I didn’t go too hard on these as they really pull on the subscap, and that is where my right shoulder still hurts yet. No pains from the rows, though. After I finished that stuff I did around 25 sets of shoulder rehab work.
Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
215×12x1
245×12x1
265×1x1
265×3x1
CG Bench Press:
185×5x1
205×5x1
225×5x1
185×12x2
Flat DB Press:
65×12x1
75×12x1
85×12x1
DB Row:
55×12x1
110×12x1
120×12x1
130×12x1
120×12x1
65×12-100×12x1
Shoulder Rehab Work:
25 sets
+ stretching + yoga (60min)
Duration: 120 minutes
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