Training day 06-24-2013

I am tired of messing around with the left arm, sure rehab is a process, but I am impatient by nature.

Today starts my ramp up to get my left side equal with my right.

I am sure my PT will disapprove, but I am not going heavier that what I feel is safe for me right now.

DUMBBELL INCLINE BENCH
Set 1: 45 lbs × 10
Set 2: 20 lbs × 20
Set 3: 85 lbs × 10
Set 4: 30 lbs × 10
Set 5: 105 lbs × 10
Set 6: 40 lbs × 10
Set 7: 105 lbs × 10
Set 8: 40 lbs × 10
Set 9: 105 lbs × 10
Set 10: 40 lbs × 10
Right arm/left arm superset.

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 20
Set 2: 25 lbs × 20
Set 3: 90 lbs × 20
Set 4: 25 lbs × 20
Set 5: 90 lbs × 20
Set 6: 25 lbs × 20

Both arms together.

SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

Both together as for the next two as well.

LAYING REAR DELT RAISES
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

DB SHRUGS
Set 1: 110 lbs × 15
Set 2: 40 lbs × 15
Set 3: 110 lbs × 15
Set 4: 40 lbs × 15
Set 5: 110 lbs × 15
Set 6: 40 lbs × 15

DUMBBELL ROWS
Set 1: 120 lbs × 10
Set 2: 40 lbs × 15
Set 3: 120 lbs × 10
Set 4: 40 lbs × 15
Set 5: 120 lbs × 10
Set 6: 40 lbs × 15

One arm at a time, unsupported. Been liking these more this way.

DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 15 lbs × 15
Set 3: 40 lbs × 15
Set 4: 15 lbs × 15
Set 5: 40 lbs × 15
Set 6: 15 lbs × 15

ROPE PRESSDOWNS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

I am getting size back but considering that before my injury my upper body was at its peak, its pissing me off at how slow its going. I am being as patient as I can be, but the sooner the better.

The only good thing is that my lower body will be catching up to my upper in terms of muscularity, but I am a total package guy. I want it all.

____


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