I'm still going! Ha!
Just got done with a left shoulder subacromial decompression on the 14th. So far I have full ROM and am about to start workouts. Doing rehab therapy. Did some stupid light bench (45x25x5) no pain. Did some tri and bicep. Ran 80 miles this month. Is there anyone here...
5-9
Deads
135x10
185x10
225x8
275x8
315x8
365x6
405x6
455x6
500x3
515x3
using straps right now for anything above 450.
did some bicep. time restraints.
ran a little over 20 miles this week. 177lbs today.
5-7
DB OH Press
55x15
95x8
95x8
105x8
Wide Pulldowns
185x10
185x10
Reverse Pulldowns
185x10
185x10
Standing Bicep Curls
60x15
80x15
90x15
100x15
60x15
40x15
Front Shoulder Raises
20x15
20x15
20x15
Side Raises
20x15
20x15
20x15
no deads get those next time
did some rows etc
Legs
squat
135x10
185x10
225x10
275x8
315x6
365x4
405x3
405x3
Single leg Ext
40x20
70x15
90x15
110x10
130x8
90x10
70x10
Single leg Ham Curl
40x10
70x8
80x8
Calves, biceps
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