Upper Body

[Pam]

Flat Speed Bench (pinky on ring) 1x15x45 2x12x65 2x6x85 1x5x95 2x3x105

Side Lat's 3x12x8

DB Shrugs 3x15x30

Face pulls 2x12x60

Lat Pulldowns 2x12x60

Its all I had time for. I still have to do my tri's and my shoulder rehab work. I WILL do that when I get home. I just kept moving from one exercise to the next. I am really crunched for time. I'll post up the rest the after I get it done.

Ok Jack, let me have it.

I probably shouldnt have taken the bench presses as far as I did but I had to know just how much strength I've lost. Unfortunately its a lot, 105 for 3 reps was tough. I'm bummed but I'll get it back. As of now, no shoulder pain. Keep your fingers crossed for me.

I'm off.

[jack]

The good news is that the shoulder is doing great. The bad news is that you pushed your bench work to far. We are going to go at this slow and gradual to rehab and get that shoulder stronger. One more month of lighter bench work,that's all it's going to take and then you can start your assault on 155 and it won't take you that long to get there.

[Pam]

I know, I just had to see where I thought I'd be. According to the calculator on ExRx my 1RM would be 111, if I used it using 95x5 it was 107, so I am hoping it is off a little...actually I am hoping its off a lot! I think I could have gotten 120. Its so depressing to be back to where I was a year ago when I started all this. I never thought I'd backslide this much.

It is nice to be benching again and I am still pain free. Maybe that time off did some good afterall.

[jack]

Pain free is the key. The numbers will come if you can keep your shoulder healthy. You'll get back to and exceed your old PR faster than you think. Then we'll celebrate !!!!