Got to start with assisted pull-ups this time. After one set, we pulled a plate of the assistance load. Getting closer and closer to being able to do them "free".
Then seated machine rows. Much work on form, I kept pulling away from the pad, and rounding such that I was pulling with my lower back and shoulders instead of the spot right between the shoulder blades.
Machine shoulder press. This kicked my ass. I was able to do 15, then 12, then 10, AND I had to drop weight too. It was annoying, each first rep felt strong, but then the strength would just drain away, and my shoulders would fill full of sand. Ouch.
Hammer iso rows. This is similar to the machine row, but instead of pulling the grip horizontally towards my chest, I pull them from up and forward of my head, down to my chest. Similar form problems. But by the last set, we had it worked out, and I could really feel it work where it should.
Inclined lower back lifts, cycled with barbell upright rows. The upright row seems to hit that one spot in my right shoulder that still isn't fully healed. The back lifts have gotten too easy. I think I'll trade the 10lb plate for a 15 next time.
Bench overhead dumbbell tricep curls with hammer grip. Aka "skullcrushers", named for what happens if you drop the weights. This has my flat on my back on a bench, elbows bent and pointed at the ceiling, with my hands handing over my head. Holding dumbells. Straighten the arms. 15 times. And then do that twice more. Again, my ass was kicked, I couldn't quite finish.
And then we really blasted the tri's with standing rope-grip tricep cable pulldowns. I was able to get about 10 reps out of each weight, dropping a plate each time.
Finished off with trap shrugs. Holding a pair of HEAVY dumbells in my hands, hanging at my sides, shrug my shoulders up and squeeze. It becomes surprisingly difficult, but has an important posture reason. Most of these exercises leave me with the tendency to roll my shoulders forward while relaxing. This helps pull them back straight.
Not a really strong day, but I'm still glad I'm sticking to it.
Let's see how well I hold the boxman position and diver's arch tomorrow...