Mondays..

Chest/Shoulders - Deload/quick pump work

Hammer Strength Incline
3 sets up to a drop set starting at 230

Incline DB Flys/Press Superset
25x12/25x12
30x12/30x12
30x12/30x12

Hammer Strength Decline
2 sets of 12

High Cable X
15x20
20x20
20x20

DB Laterals
25x10
30x10

Machine Laterals
2 sets of 20


DB Press
50x10
50x10

Rear Cable Laterals
10x15
10x15

10 min LISS

-Focusing on form, been watching a lot of vids from RX muscle training vids, focusing on shoulder blade contractions on chest, and keeping rib cage up, even with the light weights my pump was crazy.. can't wait to work this on back, even though I feel my back grows pretty quickly anyway..

-A lot of ache/deep pain in my shoulder.. also keeps cracking

-Seeing the sports ortho on Wednesday to see the new plan of attack.

-Got a lifting partner for once I start training 100% again, so that is motivation to get back as quickly as possible..

-Like I said before the day I am given the go to get back to my training 100% again, I am starting my off-season towards my first show, either going to be going back with Layne ( which I am considering the most ), or most of the shows I go to thinking about talking to Palumbo and working with him.. going to these shows and meeting the pros and up and coming NPC athletes really makes me realize how badly I can't wait to start doing this