Upper back

Scap pushups
1x10
Rear delt
1x10 10/side
Torque press
1x10/side 20/side
Band stepdowns
1x10/side

Bent over rows
5x8 185
Bench press
2x10 185
3x8 185

Strict pullups, green band assist
1x10
1x8
2x7
Standing cable flyes
4x10 15/side

Barbell tri extensions
4x10 70
Barbell curls
4x10 70

That was it for that one. Legs were still a bit sore from the previous session, so I didn't do anything for them today. I figured out today that all that bicep pain that I have been having the last few weeks was from some micro tears in my right bicep, who would have thought. Just more incentive for me to work them so it doesn't happen again. One of my training partners, Phillip Daniels from the Redskins, tore his ACL last week. Keep him in your thoughts for a speedy recovery.