TweetIt's feels great to be back in the gym. Decided to follow fists guidelines for working on troubled areas using the 3/10 setup.

Warm up cardio

BB ohp
Warm up bar only
3x135
3x135
3x135
3x135
3x135
3x135
3x135
3x135
3x135
3x135
Decided to get an baseline and not over do it. My shoulders are quick to take a beating.

DB clean and overhead press
5x70
5x80
5x90
5x100
3x110

Seated DB press no back
10x50
10x55
8x60
This is no joke on the core trying to stabilize yourself.

Behind the neck triceps extension

Cable pull Downs.