Good workout today. My energy was pretty high and I was able to keep it throughout. Today the focus was on building strength, so the reps are a lot lower, but the weight is higher. I'm happy to say that my shoulders are *nearly 100% from 6-months or so ago. I'm able to go heavy on the flat bench, and even the incline bench, with little pain in both. There is still some popping, but I'm able to control the weight without it feeling like it's going to give out. That's progress.
Flat Barbell Bench Press - 5 sets (30/8/6/4/2+ burnout). On the last set, start stripping the weight off. I performed 5 drops, stripping all the way to the bar. I just started pulling the weights off that I already had on, so the drop in weight each round wasn't uniform, so my reps looked like this: 2/3/4/10/15/20.
Incline Barbell Bench Press - 5 sets (30/8/6/4/2). No burnouts or drop sets here - just go heavy!
Dumbbell Flyes superset with Dumbbell Pullovers - 5 sets (30/8/6/4/2 for both). The combination is great, especially if you don't rest in between the two exercises. Rest too much and the combination loses something.
Wide Grip Pullups - 4 sets (each set to failure). Try and do 4 sets of as many strict wide grip pullups as you can.
Bent Over Barbell Row superset with T-Bar Rows - 5 sets (30/8/6/4/2 for both). This is another great combination, hitting your back from two different angles but really putting a lot of stress on your core. Go heavy!
Hanging Leg Raises - 5 sets (25/25/25/25/25). Finish the workout off with some lower abs.
Cardio: 15-minutes HIIT Stairmaster, 15-minutes Moderate Intensity Elliptical