Great Benching / Shoulder Day

Yesterday i was very busy, got a haircut and then trainined. I took my Amplify 02, right before i left my house (which is not the optimal way, its supposed to be taken 30-45 mins before workout). And i had a apple with my amplify 02, (the owner recommends having fruit/h20 during consumption to help with the uptake)

But i started feeling it kick in, but didnt fully take untill i was mid chest lol

Please remember, right now any bench/shoulder work will most likely be in the higher rep ranges, do to my rehabing shoulder.  I dont want to pound away yet, but want to build more muscle to help with the injury.

Incline Bench w/ Dumbells:
Warmup
60×10
70×10
80×5
80×5
60×9

Bent over Side Raises For Rear Delt:
30×10 / 25×10 / 20×10 / 15×10 / 10×10
30×10 / 25×10 / 20×10 / 15×10 / 10×10
25×10 / 15×10 / 10×10
20×10 / 15×10 / 10×10

I had to drop the weight simple because i was not getting full range workout, with the heavier weight i just couldnt do full range, but it was good using the heavy weight.

Cable Cross:
100×10
110×10
100×10
100×10

The 110, for some reason was causing some pinching in my shoulder, so lowered it to a comfortable weight.

Pull Overs:
60×10
70×10
75×10
75×10

I Love this excercise, its so awkward, but i feel it works so much out. My triceps take a beating and so do my lats.

Face Pulls on Cable Machine:
Sorry cant remember the weights(machine) I think 150×10 w/ Rope

Seated Rowing:
150×10
150×10
150×10
160×10

All Done with strict form.

Lat Pulldowns:
150×10
150×10
150×10
150×10

Im doing these to really get the blood flowing in my shoulder, and gain some size so when i throw on my bench shirt, my back/lats/delts, are nice and tight.

Jump Shrugs w/ Barbell:
315×10
315×10
315×10
315×10

Glen Pendaly 90Degree bent over row.
135×10
135×10
135×10
135×10

If the average gym goer looked over at this from yesterday, they probbably would say “way too much”, trust me, going for 10 reps makes my muscles more tired then anything, but a good 5 mintute rest fuels me up real quick.  Besides i need muscle endurance, and I only usually go for reps on bench/shoulder day to increase my size. I dont want my legs getting huge without being strong, but my upper body i want to fill out some more.

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