Good workout to start the new year. I moved my grip out on bench to index on outer rings; quite a change compared to the narrower grip I’ve been using. Shoulder felt good, but I didn’t want to push it past 235 tonight. I also tried reverse close grip bench for the first time ever on barbell, and it felt great. Only bad thing was I kept hitting the rack’s bar pegs on the way up as I went up in weight, so I stopped before anything bad could happen. These felt pretty good though. Flat DB presses were very easy. DB rows are feeling stronger as I get more confidence in my shoulder. Face pulls were real strong.
Before working out today I had ultrasound therapy on my shoulder and tricep, which always feels wonderful. I wore an elbow sleeve for pressing movements tonight, and that seems to help the elbow quite a bit. Tricep is a little achy, but I’m not sure if its from lifting and yoga, or from ultrasound.
Bench Press (feet up last 3 sets):
135×12x1
155×12x1
175×12x1
195×12x1
215×12x1
235×12x1
225×12x1
Reverse CG Bench:
135×12x1
155×5x1
175×5x1
195×5x1
215×5x1
235×4x1 (PR)
Flat DB Press:
90×10x1
100×10x1
110×10x1
DB Rows:
150×5x1
160×5x1
170×5x1
150×10x2
Standing Cable Face Pulls:
204×10x1
249×10x1 (PR)
259×10x1 (PR)
269×12x1 (PR)
Shoulder Rehab:
10 sets of 10
+ stretching + yoga (55min)
Duration: 105 minutes
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