Weekend updates:
Strength is still on the way up, it would seem - More PRs on Incline Bench & BB Row (rev grip). Recovery has been keeping pace as well. My shoulder doesn't like incline bench as much, so I've got to pay extra attention to setup for it. The shoulder rehab day does seem to be helping - I was sore & achy on the first couple incline sets, but surprised myself by nailing both new PRs. I'm definitely fighting off a small cold or something (wife's still coughing her head off), but I haven't been too bad overall. The pumps on my shoulder day hit hard early in the session & forced a couple unplanned extra rests, but gotta love that stuff though. I've been waking up every morning ready to mix up another scoop of dpol & smash some weight!
2/23/13 -
weight (pwo) - 181
Superset A
Incline BB Bench - barx10, 135x10, 155x10, 175x8* (PR-reps), 195x4* (PR-weight), 135x12
Rev Grip BB Rows - barx10, 110x10, 130x10, 150x10* (PR-reps), 170x4* (PR-weight), 110x15
Superset B
DB OHP - 30x10, 40x10, 50x10, 60x4
Weighted Chin - 10x10, 20x10, 30x10, 40x5
Superset C
Tri (cable-rope handle) - 30x12, 30x12
Hammer Curls (seated) - 30x12, 30x12
2/24/13 - shoulder rehab
weight (pwo) - 180
Superset A
rock up - 10 10 10
DB External Rotation - 10x10, 10x10, 10x10
L-Lateral Raise - 10x15, 10x15, 10x15
Superset B
YTWL - 10x10, 10x10, 10x10, 5x5
Rope Cable Row to neck - 30x10, 30x10, 30x10, 20x5
LISS - 20minutes