Nice quick Christmas Eve workout. Not too sore from last night’s squatting, so I was able to hit today’s lifts with some vigor. Benching felt good - there isn’t any discomfort and I’m not really thinking about my shoulder any more. For my last 2 lighter sets of bench I actually moved my grip out wider (index on outer rings) and that felt fine. My normal grip is still an inch, at least, wider than that! I haven’t tried that grip yet, though. CG Bench was tough today - benching wore me out. Flat db pressing felt great - I’m glad to be working my way back up to the heavy stuff again. Went heavier on shrugs today and my neck/occipitalis were solid. DB rows were easy and comfortable as well. Finished off the session with 20 sets of shoulder rehab work. Came home, shoveled the driveway again (and the neighbor’s).
Bench Press :
45×20x4
135×12x1
155×12x1
175×12x1
195×12x1
215×12x1
250×12x1
225×12x1
185×12x1
CG Bench Press:
185×12x1
225×5x2
185×12x2
Flat DB Bench:
80×12x1
90×12x1
100×12x1
Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
455×12x1
495×12x1
515×12x1
DB Rows:
150×6x2
110×12x1
Shoulder Rehab Exercises:
20 sets
+ stretching + shoveling (2 driveways)
Duration: 60 minutes