Warmup: mobility drills, foam rolling of thoracic spine and hips, followed by 5 mins on the Ellipitical at 10/65
1a) Press - 10 x 45, 10 x 65, 5 x 75, 5 x 85, 3 x 95
1b) Cable Row (high-low) - 5 x 10 x #16
2) Bulgarian Split Squat - 2 x 10 per leg x 15# DBs
3) Side Ball Slam - 3 x 12 per side x 6, 8, 8 pound ball
4) Squat - 100 x bodyweight
5) Straight Arm Pulldown - 100 x #11
6) Barbell Curl - 3 x 15 x 45# bar
7) Kneeling Pulldown - 2 x 15 x 70#
Elliptical - I find this makes me break a sweat, and that makes me feel like lifting more when the gym is 52 degree F and drafty.
Press - Oddly my right shoulder doesn't complain as much about overhead pressing, so I did some. I wanted 5 x 95 but I simply couldn't get another rep.
Rows - just for volume of pulls. High to low is much harder than straight up rowing for me.
BSS - These kill me. I need to work on them more; I am not back yet.
Side Ball Slams - power endurance. Felt good!
Squats - 100 in a row, because, f*** me.
SA Pulldown - beating up my lats a little.
BB Curls - because, yeah, curls.
Kneeling Pulldowns - I had a little extra time, and someone scheduled to pulldown 70, so I did a few sets.
I need to organize my lifting a bit more, but I know I am not up to full lifts just yet.
Peter V. Dell'Orto