I had no idea you were a volleyball fan. "The more you know". That's a tough call. I know its probably too late and you are at the game already, but I would have just rooted for a good competitive game, if that makes any sense.

Your workout looked good. Fail sets at the end looked good too, especially bc ones push and the other was pull.  It made sense in terms of organization, well done :) I wouldn't be discouraged about the pull ups, I have days when pull ups feel like I have lead shoes on and others I can bang out what seems like infinity. Perhaps you have lowered the weight and you neglected to factor that in?

Onto the highlight of my day...I may have, possibly, perhaps hurt my shoulder today :( I was doing a DB Sh. Press and my left shoulder felt a really intense pinch, and then I really struggled to control the weight due to the pain. Sucks, because that was one of my two heavy sets! You'll see it below, but I went against good judgment and attempted the 2nd heavy set. As time went on, it hurt a little more, even red KB presses hurt. Hopefully it's nothing serious. I reverted the rest of my workout to rehabing my rotator cuff, supraspinatus  to be exact. At the end, I tested my shoulder out and it didn't hurt as much, only when I am in full flexion. We'll see what happens I guess...

Now is your chance to catch up! Take it!

Warm Up
Cable Sh. Front Raise
~50# x 10 x 2 sets

DB Press
50# x 8
60# x 8 (pain came on at number 4)
60# x 4 (ouch!)
50# x 3 (more ouch!)
40# x 3 (Ok, i should really stop now :(   )

TRX Ts w. DB Scap. Raise (10# DB)
10 x 3 sets each

Cable Post Delt Pull
40# x 12
45# x 12
50# x 12

Spin

That's all I could muster up. The pain level was ridiculous, the second set of heavy DB presses almost came down on me...my shoulder pretty much failed out of nowhere. As you can probably guess, I am not thrilled about today.

Muscle of the Day
Supraspinatus

Origin: Supraspinatus Fossa (located on scapula)
Insertion: Greater Tubercle of Humerus
Functions: Abducts shoulder, assists in ext. rot

When I first learned about the muscle, I thought that it is the sole external rotator. Based on some recent reading, I think it only assists the external rotator, the prime rotator being the Infraspinatus. More reading to do I suppose. Stay tuned, I'll get back to you on that.


I had my 6 hour long class today :( I am not sure how I manage to do this, but somehow, all the stupid people seem to like to sit by me and when there is no more space, they will be sit near me. One girl would not shut up during lecture and I had nowhere else to go because all the seats were taken! If she wasn't making fun of someone, she was talking to her friend, or her phone was vibrating. AHHHH! I am definitely going to have to change my seat.