Training day 04-12-2013

Afters yesterday’s small mental breakdown at the gym, I came back today with a goal to not worry about the weight, but to get the work in and the weight will come back when I’m healed.

 

 

DUMBBELL BENCH
Set 1: 30 lbs × 20
Set 2: 55 lbs × 20
Set 3: 85 lbs × 20
Set 4: 85 lbs × 17
Set 5: 85 lbs × 15

HAMMER STRENGTH BENCH
Set 1: 45 lbs × 20
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15

STANDING DB PRESS
Set 1: 35 lbs × 20
Set 2: 40 lbs × 15
Set 3: 40 lbs × 13
Set 4: 40 lbs × 15

STANDING DB SHRUGS
Set 1: 80 lbs × 20
Set 2: 80 lbs × 20

SIDE LATERALS
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20

CABLE ROWS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12

FAT BAR PULLDOWNS
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15

INCLINE DB CURLS
Set 1: 25 lbs × 20
Set 2: 25 lbs × 20

TATE PRESS
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20

As good as a one-arm workout can get right now…

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2 thoughts on “Training day 04-12-2013

  1. Keep On, Keepin On dude….You will get back to things, although slow…it will come back. I am 6 months removed from the knife on my rotator cuff….only now am I able to push up my body weight…..used to bench 315 lbs……trust me, I know it sucks to think how far you’ve fallen…..but I will rise again!

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