*treadmill

BB Row

  • 95 x 10 x 2
  • 110 x 10
  • 200 x 10
  • 290 x 10 x 3

Pull-down

  • 225 x 10 x 3

Low Pulley Row

  • 225 x 8 x 3

Vogelpohl Pull-down

  • 90 x 10 x 3

Spider Curls

  • 50 x 10 x 3

Finding out I've two partially torn tendons (supraspinatus and infraspinatus) in my right shoulder means that I'm out of the XPC and looking at surgery on my right shoulder with hopes of making it back in time for the WPO in November 2018.

In the mean time I'll keep training and making progress where I can.