Still sore, but I feel like I am turning the corner a bit. Will come out of this stronger. Day 5 in a row of workouts.

Wanted to test out the shoulder a bit, but would have to be very cautious. Bring on my least favorite exercises!!!

Closegrip Bench – Superset with Resistance Band Over & Backs; 2 min rests

bar x 6
95 x 6
115 x 6
135 x 6
155 x 6
155 x 6
175 x 6
175 x 6

notes: the Over & Backs helped me warm my shoulders up. Shoulder felt most sore at the extremes – touching my chest or at lockout. The lockout thing surprised me, I don’t get that kind of pain doing normal or widegrip bench.

Incline DB Bench (2 min rest)

40s x 3
50s x 3
60s x 3
65s x 3
70s x 3
75s x 3
75s x 3

notes: Just keep doing low rep sets until the reps stopped being smooth. They stopped being smooth at 75s, lol.

Skullcrushers (60 sec rests)

75 x 12
75 x 10
75 x 8
95 x 4
95 x 4

notes: the 60 second rests were kicking my butt on this one.

One Arm Cable Tricep Extensions (60 sec rests)

7.5 x 20/20
12/5 x 20/20
17.5 x 20/20

notes: while this particular cable machine was a heavy one, my real focus was on working the peak contraction. Regardless of weight, if I do this movement towards the end, I can get a really good squeeze on the tricep if I extend it past my body.

Decline Cable Fly (30 sec rests)

15 x 12
25 x 12
35 x 12
45 x 12

notes: 30 sec rests were kicking my butt, shoulders warned me to not get sloppy with my form.

post-workout: 15 min LISS