Spytech’s Intense Workout Log

Pushing the shoulder a bit more…I started the workout with 21 sets of rehab work and then went to seated overhead presses. I am using a really narrow grip on these (inch or so outside of the inner smooth) so I am pretty pleased with the weights I am using despite that. ROM is from mouth to lockout. Nothing feels ‘hard’ yet, but still easing into things. I am probably going to keep my weightloads where they are now for a while and sort of coast, while letting my ‘base’ strengthen. The main sore spot in my right subscap isn’t healing as fast as I would like. It just persists and doesn’t really hinder things, but if it’s not getting better quickly so I am still probably doing too much for it. I’ll see what a few weeks of this rehab work I am doing now does. After overhead presses I did hammer chins. Very happy here as I haven’t done chins in months! Painfree and easy. Curls and some more back work to finish it off.

Shoulder Rehab Work:
21 sets of 15-20 reps

Seated Overhead Press w/ Close Grip:
45×20x1
95×5x1
115×5x1
135×5x1
155×5x1
175×5x1
185×5x1

Hammer Chins:
bw x12×4
bw x15×1

Standing Cable Face Pulls w/ Rope:
156×10x1
180×10x1
204×10x1
219×10x1
234×10x1

Incline DB Curls:
45×12x5

Strict and Slow Preacher Curls:
75×12x1
95×12x2

DB Hammer Curls:
70×10-65×10-60×10-50×10-40×10

+ stretching

Duration: 60 minutes