I had minor shoulder surgery on the Tuesday, took the Tuesday off. But I am soooo bored, needed to train Wednesday Crossed my fingers I don’t pop any stiches!

warmup: foam rolled upper back, mid back

Bent Over Rows (2 min rests)

135 x 5
170 x 9 @RPE7
170 x 9 @RPE7
170 x 9 @RPE7
160 x 12 @RPE7
160 x 10 @RPE7
160 x 9 @RPE7

Widegrip Pulldowns (30-60 sec rests)

160 x 12 @RPE7
160 x 11 @RPE7
160 x 11 @RPE7
150 X 10 @RPE7
150 X 10 @RPE7
150 X 8 @RPE7

notes: I wanted to take longer rests, but I was working in with this other guy who set up base camp at the pulldown cables. No joke, he was there for like 40 min, just doing sets over and over with less than a minute rest. He got all pissy when I asked if I could work in, so I promised I would keep my rests short too. As long as I get my work in, I will force my way into someone else’s workout, no F’s were given tonight.

post: 10 min LISS

No stitches popped

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