Day: July 8, 2020

Ok, what will my routine look like? This one took about 80 minutes and included no cardio. But I wanted to test out my new brace

pull ups: 3 sets of 10, 7-3, 5, 5, two sets of 5 chins
rotator cuff (and moved weights up the stairs)

super set of
dumbbell standing shoulder press (usual grip: 3 sets of 10 with 44
goblet squats to the bench (after a couple of warm ups) 6 x 44 (3 sets)
single armed rows: sets of 10 with..57-60 ?

Then two more sets of 10 with the single armed row super sets with
3 sets of 20 deficit push ups, 1 set of 10, 1 set of 20, 1 set of 10 (100 total)

mixed with two sets of trap dead lifts:
10 x 184
10 x 206 (focused on form, full sets, knees, etc.)

That’s it.

Not dangerous …working it out. The brace is working well. No NSAIDS. Slight warmth afterward. I’ll have to ice afterward.