Low box conventional stance, high bar squats

10x2x20kgs

5x1x30kgs

3x1x40kgs

2x12x52.5kgs

-no problem

Regular deadlift ultra-wide grip

10x1x52.5kgs (should have been 5x8x52.5)

-no problem

Good mornings

6x5x52.5kgs

-no problem

Weighted situps

10x5x5kgs

-no problem

Leg raises

10x3x2.5kgs

-no problem

Note: slight pain felt on the triceps, general uneasy feeling from left trap to elbow and forearm, depending on angle of arm pain sometimes extend to hands. Plus it seems that my rate of recovery is quite slow, been very busy (staying till midnight ) past three weeks thus not getting enough sleep.

Regular Bench (6.5)

10x1x20kgs – slight pain on left side (see pic below)

10x1x30kgs

3x10x50kgs (focus on speed) – less pain but annoying

Floor Press (5.5)

5x8x50kgs

-no problem

Supported Rows (5)

10x3xused 30lbs

-no problem

Pullovers (6.5)

10x1x30lbs dumbbell – pain on left side (a 3 on the pain scale)

10x1x15kg plate – pain on left side (3 on the pain scale)

10x3x10kg plate – almost no pain

Bench dips (5)

10x5xbodyweight

-no problem

Prehab internal/external rotators (4)

12x3x10lbs (light weight)

-no problem

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note: Went over previous workout logs, pain started around Feb21,2007 (speed bench workout). Forgot to mention that after bench during ME day, there is numbness and slight tingling on right side of hand (where the bar rests when pressing), more on the left hand.

Regular Bench

10x1x20kgs – slight pain on left side (see pic below)

10x1x30kgs

3x10x50kgs (focus on speed) – less pain but annoying

Floor Press

5x8x50kgs

-no problem

Supported Rows

10x3xused 30lbs

-no problem

Pullovers

10x1x30lbs dumbbell – pain on left side (a 3 on the pain scale)

10x1x15kg plate – pain on left side (3 on the pain scale)

10x3x10kg plate – almost no pain

Bench dips

10x5xbodyweight

-no problem

Prehab internal/external rotators

12x3x10lbs (light weight)

-no problem

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note: Went over previous workout logs, pain started around Feb21,2007 (speed bench workout). Forgot to mention that after bench during ME day, there is numbness and slight tingling on right side of hand (where the bar rests when pressing), more on the left hand.

Low box conventional stance, high bar squats (6)

10x1x20kgs

5x1x30kgs

3x1x40kgs

2x12x50kgs

-no problem, thought it would be easy since last box squat was at 57.5kgs, but the high bar position and conventional stance made it a whole different ball game

Regular deadlift ultra-wide grip (4)

3x8x50kgs

-no problem

Good mornings (6)

6x5x50kgs

-no problem

Weighted situps (5)

10x5x5kgs

-no problem

Weighted leg tucks (5)

10x3x2.5kgs

-no problem

Low box squats

10x1x20kgs

5x1x40kgs

57.5kgsx2x12

-no problem, but not satisfied with speed (6)

Deadlift conventional

57.5kgsx1x10

-no problem (5)

Good mornings

10x5x57.5kgs

-no problem 6.5

Weighted sit-ups

10x5x7.5kgs

-increased by 2.5 kgs, plates held on chest and did situps 6

Leg raises

20x3

-no problem 6

Focus on speed!

Rating: 6