Indian club swings, band stretching, reverse grip dumbbell press


Bench - used red shoulder saver pad (red pad is about the thickness of a 1 board)

worked up to 315 and did 6 sets of 3 reps

*Elbow is still not right. There isn't much pain but it feels very unstable and there is still some numbness. Squatting seems to aggravate it more than anything else.


chest supported barbell rows

225 for 4 sets of 8 reps


THE 100's


dumbbell military press - single arm

25 for 10 reps per arm

40 for 10 reps per arm

60 for 10 reps per arm for 2 sets


horizontal military press

7 for 3 sets of 12 reps