*treadmill

T-Bar Rows

  • 45 x 15 x 2
  • 90 x 10
  • 135 x 10
  • 180 x 8
  • 225 x 5
  • 275 x 5 x 2

DB Row

  • 115 x 10
  • 125 x 12 x 3

KB Prone Row

  • 61 x 10 x 4

BB Shrug

  • 315 x 20 x 4

Grip Machine

  • 190 x 40 seconds x 3
  • 190 x as long as possible x 2

I felt really good today. I woke up devoid of back, shoulder and elbow pain for the first time in a couple of weeks and it took me a few minutes to realize it. I still took my Naproxen like I'm supposed to since I'm sure it has something to do with the way I felt this morning. It carried over into my training session today which made things a lot more fun and I took advantage of it. I'm hoping I'll have more days like today during this training cycle.