Back/shoulders -- Poetry In Motion!!!!

[punch]

Last night, in the catacombs of my home, 2 beasts went to battle, there were screams and tears and in the end the iron was left humbled as the 2 warriors left in victory....

Seated OHP

135-15 reps
205-6 reps
155-10 reps Shoulder still tender from rotator injury

Bent over Rows

135-15 reps
305- 6 reps
225- 12 reps

Lateral raises 1 arm( opposing holding onto squat rack on angle )

30's- 15 reps
40's- 12 reps
45's- 10 reps w/ drop set to 25's

Shrugs ( Barbell )2-3 sec hold during peak contraction

225- 15 reps
405- 10 reps
315- 15 reps

Reverse grip pull downs

165-12 reps
205-10 reps
195- 6 reps drop set to 165

Uprights( Varied grip width )

95-12 reps
115-10 reps
135-8 reps

This took 1 hr.. Then we moved to forearms

Reverse curls Standing

65-15 reps
85-15 reps
95- 6 reps On these I keep my wrists up during the whole movement to keep tension on the upper forearm.

Forearms curls on bench w/straight bar

115-15 reps
135-12 reps
115-10-12 reps drop set doing 1 arm dumbell curls on bench using 50's.

Feel like a champ today.. ready for legs and tris Friday.

Oh....Used my straps as well...Bwahhahahaha Peace

 

[d3track]

how's the shoulder doin now after all that?
how long have you been back at it after the shoulder injury?

 

[punch]

I hurt my rotator hoisting up a heavy dumbell for shoulder presses. It hasnt been a 100% for almost 2 months, so, like an idiot I continue to train. I have adapted a routine that doesnt cause PAIN in the area, just a little discomfort. Today I feel great. I do 15 min of rotator work every other day which has helped.