WE (Weak effort) Upper

Decided that I'm getting my shoulder scoped sometime after the new year. I gave it over 6 months without pressing a single thing and it still doesn't feel anywhere near load bearing in the horizontal plane. So, I decided since I'm getting it fixed anyways, I may as well go back to some very light overhead pressing b/c it doesn't hurt too bad.

DB Standing Overhead:

35s x 12 x 4 --> Yes, fucking 35s. Anything higher would hurt my shoulder.

T-Bar Rows:

4 sets x 10
Burn out x 15

Wide Grip Lat Pulls/Chin Grip Pulldowns:

Alternated the two grips

3 sets of each x 8

Cable Pushdowns with Rope:

4 x 12

Curls on Cable Machine:

Yes, unfortunately this has become my staple move for biceps because it doesn't load the shoulder. Set the cable machine arms at about shoulder level and curl away.

SUPERSET w/

Overhead Cable Extensions:

Lots of sets x 8-12

Rotator Work:

This is the thing that really pisses me off. I try to do external rotations and my shoulders won't allow it. They light on fire with pain if I attempt externally rotating them with any load. Go figure that out...

Stretching next to two hot girls:

Hams, Hip Flexors, Quads, QL, Piriformis, Shoulder capsule, Lats, Tits.

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