Bench

Bench:

225 x 8, 8, 8, 8, 8

Went just for volume to get the muscles used to working out again. No shoulder or elbow pain, which is awesome.

Incline Dumbbell:

70 x 8, 8

75 x 8

80 x 8

Chin ups:

10

15

12

I felt a weird tightness in my left rhomboid area when I first started. Someone suggested that tightness in this area might be responsible for shoulder pain, so I think it's good i managed to stretch it out.

Dips:

10

20

20

Cable Row:

200 x 15, 15, 15

Dumbbell Triceps Extensions:

30 x 10

40 x 10

45 x 10

Bicep curlz:

50 x 7

55 x 5

60 x 5

Finished with 3 sets of transversus crunches and some pnf stretching. The stretching felt awesome after playing ultimate frisbee on tuesday, which I'm still crazy sore from.

Return of the bench (and pain)

Decided to test out the shoulder today...

Bench:
133 x 20
183 x 15
221 x 8, 8, 8

The shoulder didn't have any pain today, which was amazing. There was definitely some discomfort though by the time i hit 225, so I just stayed there and did reps until it felt uncomfortable. However, the bicep tendon pain was unreal after the third set. I have no idea why it was so bad, as i haven't done anything to irritate it. It was probably the worst it's ever been to the point that i felt like i was going to pass out from the pain.

Bent over-rows:
245 x 8
267 x 5, 6, 8

These were tough because it hurt a lot just to bend my arm. Once bent, I could rep it out and then try not o hyperventilate from the pain after the set.

Lat-pull Down:
250 x 8, 8, 8, 8

Machine Dips:
4 sets?

No idea what the weight was

Did some of the following: Cable Flyes, Tricep Extensions, 1 set of hammer curls. transversus cruches, and pnf.

By the time the workout ended, the pain was down from an @7 to an @4. I really hope that it goes away. The shoulder discomfort stuck around but not nearly as bad as it had been (no pain though). I'll probably take the week off from benching proper but keep up the pressing and triceps.