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.