This was a good, intense workout. Shoulder is feeling pretty good lately. Shrugs were strong, but my grip was terrible. I think it is from the bottom-up kettlebell pressing I have been working on in my spare time. Shrugs made my collar bone a little achy, so I will step back from them a bit just to be safe. Chins felt good - easy, and pain-free.
Shoulder Rehab:
20 sets of 12
BB Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
495×12x1
585×12x2
Wide-grip BB Shrugs:
495×12x1
405×12x1
315×12x2
Rear DB Laterals:
45×12x4
Flat DB Flyes:
30×12x2
35×12x2
Chins (various grips):
bw x12×3
Kneeling One-arm Lat Pulldown:
150×12x2
Incline DB Curls:
40×12x2
50×12x1
BB Curls:
95×12x2
115×12x2
Single-arm DB Hammer Curls:
110×12x3
+ stretching
Duration: 60 minutes