Been injury free from the gym for a good while now, then ended up irrating my sternoclavicular joint. I'm not sure how or when but I can barely raise my arm up to get my shirt off now. Just kinda went thru the motions yesterday on back day. Was there putting in work regardless. And had a nice burger and sweet potato fries to fuel the recovery process 😂
Seems like it's been forever since I went off meal plan.
FitNotes Workout - Saturay 23rd July 2022
Total Volume: 41,100 lbs
Total Sets: 48
Total Reps: 496
** Smith Machine Row **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 90.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 8 reps
- 180.0 lbs x 8 reps
- 190.0 lbs x 8 reps
- 160.0 lbs x 10 reps
- 140.0 lbs x 11 reps [PR]
- 90.0 lbs x 12 reps
- 70.0 lbs x 10 reps
- 50.0 lbs x 20 reps [PR]
** Dumbbell Row **
- 60.0 lbs x 10 reps
- 85.0 lbs x 3 reps
- 100.0 lbs x 3 reps
- 125.0 lbs x 8 reps
- 100.0 lbs x 8 reps
** One Arm Barbell Rows **
- 45.0 lbs x 10 reps [Weight on the bar. No landmine]
- 80.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 80.0 lbs x 8 reps
- 45.0 lbs x 7 reps
** Lat Pulldown **
- 60.0 lbs x 10 reps [Underhand grip. Per arm]
- 80.0 lbs x 10 reps
- 90.0 lbs x 8 reps
- 90.0 lbs x 8 reps
- 90.0 lbs x 8 reps
- 80.0 lbs x 7 reps
- 60.0 lbs x 9 reps
** Dumbbell Pull Over **
- 45.0 lbs x 10 reps [Long stretch. Hard squeez at the top]
- 45.0 lbs x 10 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
** Dumbbell Shrugs **
- 65.0 lbs x 20 reps
- 65.0 lbs x 20 reps
- 85.0 lbs x 4 reps
- 95.0 lbs x 4 reps
- 100.0 lbs x 15 reps
- 100.0 lbs x 15 reps
- 100.0 lbs x 15 reps
- 80.0 lbs x 9 reps
- 70.0 lbs x 8 reps
- 60.0 lbs x 11 reps
- 50.0 lbs x 17 reps
