Bench Training - 28 weeks post-op / 14 weeks out from WPO

*treadmill
*super series shoulder warm-up

Bench

• Bar x 10 x 3
• 105 x 10
• 145 x 10
• 195 x 5
• 235 x 5
• 285 x 3
• 325 x 2
• 365 x 2
• 225 x 10

Machine Bench

• 135 x 20
• 200 x 20

V-bar Pressdown

• 130 x 10
• 190 x 10 x 2

Mini Band Pressdown

• 100 per arm

Rope Hammer Curls

• 150 x 10 x 3

Left elbow and forearm were hurting something fierce today. So much so that I've set up an appointment for next week to get a cortisone shot to help alleviate the pain I'm having.

everything hurts, but my right shoulder. Weird, right? 28 weeks post-op. I think I can stop putting the post-op stuff now. #builtwithbrokenpieces #elitefts #skullsmashammonia #beard #teamelitefts #skullsmashammoniaathlete #fuckyourelbow #ineedacortisoneshot #cortisoneismyfriend

A post shared by JOJORDAN_OBB_Elitefts (@jojordan_7.0) on Aug 7, 2018 at 12:09pm PDT