I feel pretty good after yesterday’s session but my upper back is tight/feels out. It feels like I need to crack my back right between my shoulder blades. I have rolled on foam, PVC and used a lacrosse ball without success. I may have to go for an adjustment. As for today Molly and I are going to do some upper body work at the commercial gym. Here is was I did….



Stationary bike (3 minutes), rolling, band pull aparts, reverse grip dumbbell press


Incline barbell bench using shoulder saver pad

Using moderate grip

Bar for a few

135 for 10 reps

185 for 10 reps

225 for 10 reps

275 for 5 reps

315 for 3 reps

135 for 10 reps


Low pulley cable rows

100 for 10 reps

150 for 10 reps

Stack for 3 sets of 10 reps


Across the body cable pulls – starting point is at hip and pulled across and up until shoulder height

15 for 3 sets of 15 reps (each side)


Pull over machine

100 for 3 sets of 20


Cable tricep extensions

100 for 4 sets of 20 reps


I was extremely pleased with the incline press. I honestly cannot remember all my GR’s but if that wasn’t one it has to be close. The shoulder saver pad worked perfectly and did exactly what it is designed to do.