Speed Bench: 185x3x3, 220x3x3
Shrugs(conventional grip): 275x6, 315x6, 365x4
Half-Rows in Cage: 225x4x2
Tri Pulleys: 2 sets
Shoulder Raises Dbs: 3 sets (25s, 40s, 50s for couple reps)
Concentrated on control, tightness and groove on the BP and
also did 9:30 on treadmill. Probly bad idea with knee still
fucking sore. High incline and very slow speed.
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