chest/tri/abs/treadmill
inc press...slow but getting strength back and rom better ,feel less'tensed'when pressing like trying to brace and hold back pain.
I do few warm ups then 3 working sets to 155lbs still good 35/45 lbs off peak weight used for reps
flat db press tried 'oldtimer's'way palms facing is less stress to front delt area x3,,2 sets I did combo flye/press each rep..
cable crossovers top x3
lower cable flyes x3
seated press x3 finish..at worst I was doing 25 lbs in extreme pain now back to 145/150 on it..
tris
superset over head rope extensions with pushdowns x4
dip machine x3
reverse underhanded pushdowns x3
abs
treadmill