Just take it slow. Don't need to rush anything.

Took some time off, shoulder healing...slowly.

5/29

Rear Delt Machine
25 x 12
30 x 12
35 x 10

Incline DB Press
55 x 12
60 x 12
65 x 8
70 x 8

RC Cable
10 x 10
10 x 10

Straight Bar Curl (wide grip)
45 x 15
65 x 12
75 x 8

HS Chest Press
140 x 12
160 x 10
160 x 8

DB Hammer Curls
40 x 12
40 x 10
45 x 10

5/31

Standing BB Military
45 x 15
65 x 12
75 x 10
75 x 8

RC Cable
10 x 12
10 x 12
10 x 10
10 x 10

HS High Row
140 x 15
180 x 10
230 x 8

DB Lateral Raise (ss)
25 x 12; 15 x 10
20 x 10; 15 x 8

One Hand Cable Tri (rev grip)
20 x 12
30 x 8

HS Military
90 x 12
90 x 12

One Hand French Press
30 x 12
40 x 8
25 x 12

Seated Cable Row
130 x 12
160 x 10

DB Military Press
55 x 10

One Hand Tri Machine
30 x 15
50 x 8

Ab Bench
4 sets of 50

Shoulders felt pretty good and didn't get tweaked during all the Military stuff. I'm very relieved about that.

6/5

HS Chest Press
110 x 15
160 x 12

BB Curl (wide grip)
45 x 15
65 x 12
75 x 10
95 x 6

Incline DB Press
50 x 12
60 x 12
65 x 12
65 x 10

DB Hammer Curl
35 x 12
30 x 15
50 x 10
40 x 12

Flat DB Press
50 x 12
60 x 12
60 x 10

BB Curl (glose grip)
55 x 12

Been out of the gym for 4 days, figured I'd hit the beach muscles. Good times, gotta get back in there today.

6/6

Pullups
5 sets of 4

HS High Row
140 x 12
180 x 10
230 x 8

Cable Row
115 x 15
160 x 12
190 x 8
190 x 6

Vertical Crunch
3 sets of 20

Ab Bench
1 set of 50

Never did pullups before. Was extremely weak with them, but I guess that just means I need to do them. Shitty workout overall. Gym was extremely crowded and I wasn't feeling it.

good job on the pullups man, keep it up!

6/8

Squats
135 x 12
185 x 10
225 x 8
275 x 6

BB Shrugs
135 x 15
185 x 12
225 x 8

Quad Extensions
110 x 15
170 x 10
210 x 8

DB & 45lb Plate Shrug
75 x 12; 45 x 15
75 x 12; 45 x 15

6/9

Standing BB Military
65 x 15
85 x 12
105 x 10
125 x 8

Close Grip Bench
115 x 12
135 x 10
155 x 8

Cable Lateral Raise
20 x 12
30 x 12
40 x 8

Tricep Cable Pushdown
80 x 15
100 x 12
120 x 10
140 x 8

Upright Row
75 x 12
95 x 10
115 x 8

Tri Cable (single hand, rev grip)
30 x 12
40 x 10
50 x 8

Decline Situps
4 sets of 20

Ab Bench
4 sets of 50

6/11

Bench Press
135 x 12
165 x 10
185 x 10

Incline DB Press
60 x 12
65 x 10
70 x 10

BB Curl (wide grip)
65 x 12

EZ Curl (close grip)
75 x 12
85 x 10
95 x 8

Cable Fly
30 x 15
50 x 12

DB Curl
40 x 12
45 x 10
45 x 8

HS Chest Press
100 x 15

DB Hammer Curl
45 x 12

Incline Bench
135 x 12

Curl Machine (single hand)
40 x 8

Ab Bench
2 sets of 50

First time I've benched since the shoulder injuries. Definitely lost strength there, but happy to have done them and not have any pain today. Will slowly work my way back up to heavy weight.

6/12

Pullups
4 sets of 5

Cable Row
130 x 12
160 x 8
205 x 8

BB Shrug
155 x 15
205 x 12
225 x 10

HS High Row
140 x 12
180 x 8
250 x 8

DB & 45lb Plate Shrug
80 x 12; 45 x 15
80 x 12; 45 x 15
80 x 12; 45 x 15

Flat Bench Leg Raise
4 sets of 20

Ab Bench
2 sets of 50

6/14

Squats
135 x 8
185 x 8
225 x 8
275 x 8
315 x 6

Tricep Cable Pushdown
60 x 12
80 x 8
90 x 8

Calf Raises
4 sets of 15

EZ Curl
55 x 12
75 x 8
95 x 8

DB Curl
45 x 10

Incline BB Bench
135 x 12
135 x 12
135 x 12

Tried to do dips, but my RC wasn't having it, had to quit in the middle of my 1st set. Very frustrating. PR on squats though, so that was cool.

6/16

Standing BB Military
85 x 12
105 x 10
125 x 10
135 x 6

Close Grip Bench
135 x 12
155 x 8
155 x 8

Cable Lateral Raise
30 x 12
40 x 10
50 x 8

Rev Grip Tri Cable (single hand)
30 x 12
40 x 8
40 x 8

Upright Row
85 x 12
105 x 10
115 x 8

Flat Bench Leg Raise
4 sets of 20

Ab Bench
4 sets of 50

6/17

Incline Bench
135 x 12
155 x 10
165 x 8
185 x 6

Standing EZ Curl
75 x 12
75 x 10
95 x 8

DB Bench
60 x 12
65 x 10
70 x 8

Incline Curl
30 x 12
35 x 10
40 x 8

Flat BB Bench
135 x 12

Ab Bench
4 sets of 50

6/20

Pullups
5 sets of 5

Cable Row
130 x 12
175 x 8
205 x 8

BB Shrug
135 x 15
185 x 12
205 x 10

HS High Row
160 x 12
200 x 8
250 x 8

Upright Row
75 x 12
95 x 10
105 x 8

DB & 45lb Plate Shrug
75 x 15; 45 x 15
75 x 15; 45 x 15

6/21

DB Bench Press
65 x 12
70 x 10
75 x 10

Incline BB Bench
155 x 10
185 x 8
205 x 6
135 x 8

Rev Grip Cable Tri (single hand)
30 x 12
40 x 10
50 x 8

Cable Lateral Raise
30 x 12
40 x 10
50 x 10

Flat Bench Leg Raise
4 sets of 20

Ab Bench
4 sets of 50

6/23

Quad Extension
110 x 15
160 x 10
210 x 8

EZ Curl (wide)
40 x 15
75 x 12
85 x 10

Calf Raises
4 sets of 15

Incline DB Curl
30 x 12
35 x 10
40 x 8

DB Hammer Curl
35 x 10
40 x 8

Such a fatboy workout...ate 2 cheeseburgers right before walking into the gym and basically just did biceps. Been partying too much and not working out enough. Gotta re-focus this week.