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^^^ it makes sense that you are going to do a trial and error, i.e. start out low and ramp up. You know your body better than anybody else.. and nothing says that you can't take an extra day off if you need it... BUT if you find yourself taking and extra day more often than not, that tells you that the program needs tweeking. But then again that's the good thing about trial and error, finding what works for you. good luck.

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Thanks Dave. All of this helped me a lot. Sometimes it's difficult for me to think all the way through something without someone's help. I'm looking forward to it. Tomorrow will be Day 1. I did the following upon waking this morning:

3 supersets
3 min jump rope
20 BW calve raises
variety of planks

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Flat bench press - 3X5 175
Incline DB press - 3X8 55
Dips - 3X10 BW
OH tri ext/press combo - 3X10 65

BB rows - 5X5 115
One arm DB rows - 3X5 55
Lat pulldowns - 3X8 150 (going back to 140 next workout & progressing from there)
Straight bar curls - 4X8 75
Hammer strength rows - 3X8 160

I had help from one of the trainers for BB rows. It's the first time I've done them in at least 6 months, I think. So I figured it would be nice to have a little help, especially since I don't think I did them properly before. I just wish I had been doing BB rows all along. I can go much heavier, but I'm going to see how long I can progress from here. Good workout.

are you doing pedley barbell rows ross? dont know i fyou just had an injury or something that kept you from doing them, but doing pedley rows is always more comfortable for me. dont know if that helps you at all

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I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway

Yep, they were pendley rows. I always forget the proper name. I had to work on keeping that arch in my back and my head up, but I'm getting the hang of it. I just need to practice more. And shit, I need to start doing a total body warmup every day before I start lifting. My lower back was pretty sore even from that small amount of weight.

yeah i like pedleys way better. whenever i do rows they are normally after i already did something big so if i do them the regular way my back would be sore to the point im not doing enough weight. so i find that the pedleys help a lot more. and did you try spreading yoru legs a little bit to give yourself more support to see if that would help your baack out?

I did, but I'm going to still have to experiment some more. Moving my feet helped a good bit. I'm really working on developing my mind muscle connections in my back. My left trap has come around a lot, but it is literally about half the size of my right trap. I didn't realize it was so bad until a couple of weeks ago. My back is smaller on my left side also, I think. I wonder how much of the imbalance (if there was one) caused my shoulder injury. And how much imbalance the shoulder injury has caused. It is sooo hard to concentrate on working the target muscles while I'm focusing on keeping my shoulder in place. It's like reading and driving at the same time. I'm just trying to keep from wrecking. And I feel like I'm getting nowhere. I talked to my parents today about going to the doctor. I want to see how much an MRI will cost.

your school doesnt offer insurance? i thought my stupid ass school was the only one that did. an MRI is way to expensive. wont be wroth it unless yuo have insurance. and when you talk about that mind muscle connection, are you referencing to you sort of like..................hhmmmmmmmm. like say you can specifically take a certain muscle and make it jump or flex. or when you work out being able to not cheat and just use that exact muscle? if that is i know what you are talking about..........

A lot of people just use their arms when they do rows. They never focus on the muscles in their back and get them working. It's not something that you can just go do if you haven't worked at it before. Especially with heavy weight. I think it's kind of both of the things that you mentioned. When I'm lifting, I want to be contracting and squeezing the muscles in my back. But when I put a lot of weight on the bar, I just can't make the connection or flex the muscle. Well, I can now...and that's what I'm working on. But I want it to become more natural...and better. I have a better connection with my right side, so I'm able to activate more muscles/muscle fibers.

I'm covered on my dad's health insurance. It's just crappy insurance. They cover 60% for out-patient visits. And 80% for in-patient stuff. He told me if I get sick and need to go get see the doctor, then I had better spend the night because the bill just might be cheaper.