Standing Military press: 5x5 @ 155 lbs
Flat DB Bench: 3x20 @ 50lbs + miniband around back of shoulders
Tons of rows, pull-aparts, rows, rows, ect. Honestly can’t remember, I’ve got to start writing my stuff down again.
EZ skull crushers: 3 x 8-12 with overhead granade-ball chain extensions for active recovery.
rotator cuff work
Wed(1/23/13): gear = very loose jack briefs and belt.
Speed squats against grey bands: 2x2 @ 285lbs + grey bands, 2x2 @ 305 + grey bands, 2x2 @ 325 + grey bands.
Pin pulls from bottom pin: worked up to a single @ 455 + 75lbs chains
circuit: rev hypers 3 x 10, standing abs 3 x 20, miniband abductions 3x20
*shoulders really tightened up after this workout. Think I did too much shoulders the day before, so I’m definitely going to nurse them next week before squatting against bands for max weight.
15 mins walking on treadmill
soft-tissue work with softball and foam roller
single-leg press: sled x 90 reps each leg
light circuit: seated calf 3x20, prone miniband leg curls 3 x 30, BW rev hyper 3 x 30
*shoulders are still really soar. No benching or pressing today. All back and triceps
10 mins treadmill, soft tissue on pecs, shoulders, traps, lats
warmed up on cable pulldown + against monster minibands. Worked up to a heavy set of 8
pullups: bw x 5, 3x3 @ bw + 20lbs chains
HS row: 6 x 10 @ 3Ps/side with miniband wall crawls 6 x 10secs for active recovery
Wide-grip cable rows: 4 x 12-15 @ 160lbs with supine miniband pull-aparts 4 x 20 for active recovery.
v-bar pushdowns against grey and orange band: 4 x 8-10 with rolling DB tri exts for active recovery.
KB inverted flat press(stability) + stretch pecs and shoulders with grey band and listen to gym know-it-all spew his ignorance(toughest exercise all day)
Decent day, shoulder tightened up on my after Sat training. Going to do a lot of soft tissue this week and take it easy on shoulders this coming tues.
Sorry my post are so long. Trying to play catch-up. I’m going to try and put up my log right after training moving forward.