Warmups
Treadmill: 5minutes light
Band pullaparts+band pulldowns: px15x3
Band Dislocates: px12x3
Main
2board: warmups, 187.5(413)x6x2 (12)
Other
Machine Row: 3sets to 68x15
Rear delt machine: 3sets to 75x8
Rower: 10minutes (2:20/500m)
Stretch/roller
Notes
Shoulders are toasted. I will take tomorrow off bench work, and perhaps most of next week if I don't feel up to it. Other than the shoulders being fatigued/sore as hell, the weights are not hard. I also did 20minutes of moderate cardio last night.
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