workout: r1w2 upper-body

Lots of shoulder work today, the left shoulder seems to be in great shape but the right one has occasional soreness, but still being kept in check with lots of re/prehab. Lower-back is better but still not as strong as it used to be (185 was pretty normal for good-mornings). Tried out the cable-rows for the first time today, had a hard time finding an appropriate weight.

good-mornings: 45×12, 95×10, 115×8
standing one-arm cable rows: 2×12, 3×12, 4×12, 5×12, 6×12
cuff: 4×6 (pull: three sets), 5×6 (extension: three sets), 3×6 (hip: three sets)
lat-pressdown: 4×10, 5×10
lat-pulldown: 10×10, 12×10
dumbbell shrug: 65×12, 75×10, 85×6, 95×6

April 10, 2009 | Filed Under lifting | Comments Off