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Lookin Good Ross.

Military press - 2X5 95, 115 4X3 135, 135, 135, 140
HS Rows- 3X8 - 185, 185, 235
Lat Pulls - 3X8 140
Curls- 3X12 30, 35, 40

My left shoulder is weak! It's doing much better, but I still have a long way to go.

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that's some nice MP...especially with a week shoulder

Nice MP work.

Thanks guys.

Well, just got back from backpacking. We did 20-something miles on the Appalachian Trail. It was a good time. I managed to eat a decent amount. Hopefully I lost some fat...I'm sure I did. I am extremely sore right now. I didn't learn how to adjust my pack until late this morning. I had been wearing it with ALL of the weight directly on my shoulders. And yesterday evening I did some accidental "base jumping" (aka "the quick route"), but didn't break anything. It's all good now. I will be back in the gym in two days, I think. I need a day strictly for recovery. My whole body is pretty exhausted. It was an awesome experience overall.

nice...sounds fun

Get some rest Ross, sounds like you earned it

Incline BB press - 4X5 135, 155, 165, 165, 1X3 175, 1X2 185
Leg ext/curls - 2 drop sets/supersets (leg ext - 8, 10, 12 @ 120, 100, 80, leg curls - 12 @ 110)
Tricep ext - one arm sets, then drop sets w/ 2 arms

I would have loved to have done more weight/reps on incline press, but I had no spotter. I'm progressing anyway, so I'm happy. All of those sets felt very easy/manageable. I tried doing military press afterwards, but I wasn't feeling it. I'm going to end up doing incline BB press/db shoulder press one day each week and military press/db bench press another day. I'm not able to mix two BB presses on the same day, it seems. But it works better for me if I do "chest" and "shoulders" on the same day. Knee is still keeping me from doing squats. These leg ext/leg curl drop sets/supersets I have been doing are absolutely insane. I have to lay down on the floor for 30 seconds after each one before I even think about standing up.

Nice work Ross. I think your idea on chest/shoulders will work for you (especially if you had a decent spotter) and it sounds like your leg supersets are kicking you in the rear

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Deadlifts - 3X3 275, 2X1 325, 1X1 335
Power cleans - 4X3 135, 155, 165, 175
HS Lower rows - 3X8 135
Dip shrugs
Crazy scapula pull/pinch/shrug thing
Curls

I asked one of the trainers at the gym for some advice about some additional movements for scapular strengthening. He showed me one that I did a lot of today. I don't really know how to explain it exactly. The machine that has two adjustable pulley attachments/towers on either side that I always see people doing standing flyes/cable cross in....I used that one. Set the cables at shoulder height, grabbed the handles, and then did the same motion that is used to finish the negative for a bench press...more or less. The resistance is in the opposite direction, but it's the same movement. I love that exercise. I had a great mind-muscle connection and good muscle activation, I think. Can't wait to start moving some heavy weight...intensity is still low even though my volume has been uncompromisingly low. I'm still getting more healthy though. One step at a time.