(65#Inc)3x8
(188#VbarPull)3x8+125x12
(75#DBRow)3x11
(15#Crunch)3x10/10
(90#Skulls)10,7,70x11
(30#IncCurl)2x10
(30#RDelt)2x12
(50#HodgeRow)2x10
(53#Rope)2x12
51 + 6 = 57 mins
Took 4 days off from lifting and decided to hit the gym today over lunch. I promised the PT I'd take it easy on the pressing, so I just did 3 sets of incline DB press with 65#DB's. He cautioned me from doing anything with elbows flared, so I did them the elbows tucked close to my body, almost like a close grip incline press. They felt a bit heavy for 65#'s, but that's mainly because of the technique. I supersetted them with heavy close grip pulldowns. Again, no wide grip pulls. Then I supersetted DB rows with crunches. NExt I did some skull crushers (very good work) with 2 light-ish sets of incline curls. Curls don't seem to bother my biceps tendon at all when I make sure to keep elbow close to body and not rotate my shoulder. Finished up with some rear delt work, hodge rows and 2 sets of rope pushdowns. Fairly solid WO.
I also did my rehap work:
+ 10 mins shoulder rehab
(stretch)2x1min
(3#RotatorCuff)2x15
(5#FrontRais)2x20
Nutrition:
I weighed 172.4 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 242 | 249 | 38 | 2,308 |
| Calories | 966 | 994 | 339 | 2,299 | |
| Percent | 42% | 43% | 15% | ` |
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