CMinOZ

Back in the gym for the first time since I bunged my shoulder. My missus has just had laser surgery on her eyes so no deadlifts or legpresses which left us with a rather limited work out as we needed to look after my shoulder also. I have a feeling that I'm gonna hurt after this...

Wide grip cable rows - Drop Sets (increasing reps)

180 x 10
170 x 12
160 x 14
150 x 16
140 x 18

10 seconds rest in between, so all up 70 reps per set and we did 2 sets. I have never felt my lats burn as much as they were after this.

Next was Wide Grip Pulldowns... Drop sets

130 x 8
120 x 8
110 x 8
100 x 8

Two sets of this and I was in all sorts of trouble, my shoulder was fine, lats and by this point bi's were very pumped. (Yes, I know strict form would suggest little bicep involvement, but try the set before you judge).

Then, just in case we needed any more pain they included a set of curls. Not just any curls though as remember my shoulder is stuffed. No, it was decided that we should do a set of 60 curls in a style that has no name that I know of. Picture this, set up the incline bench at 45 degrees and lie face down on it with the top of the bench at about the base of your solar plexus, arms hanging down vertically to the floor.

The aim was to complete 60 reps in as many sets as it took. I managed it in 4 sets - 2 sets of 20 then 2 sets of 10.

Shoulder feels fine, back is gonna be sore - Driving home was fun...