As some of you know I am recovering from a toren lat. I just got back in the gym for the 1st time is 2 months and I know I am not fully healed so I am taking it easy. this was my work out routine for that day.
Chest.
hammer strength- 4 sets/90lbs/ 25 reps.
weight normaly used 3 sets/180-270/10-12 reps.
cable flys- 4 sets/50lbs/20-25 reps.
weight normaly used 3 sets/100-110lbs/10-12 reps
bench press- 4 sets/135lbs/20-25 reps.
weight normaly used 3 sets 225/12reps. 225/10 reps. 275/ 6-8 reps.
decline- 3 sets/135lbs/20reps(sad I was sore already)
weight normaly used 3 sets 225/12reps
cable cross overs- 2 sets/ 50lbs/10 reps ( could barely do this exercise)
dont do this normaly but I liked it.
lats.
pulldowns- 3 sets/100lbs/25 reps(from the back of the neck.) felt a little pain but it wasnt anything that I was worried about and I feel fine today.
infront of neck 3 sets/100lbs/25 reps
rows- could not even do one set with out feeling massive tension on my lat.
cardio fast pace walk for 30 min/ran for 10 min-total 3 miles.
When I look at this work out I am really depressed how much I have lost in so little time. I was at my all time strongest when I got injured and now I am at my all time weakest! I dont remember the last time I did 135lbs on my bench press. This is the funny thing I am sore as hell today so I ripped the hell out of my chest just doing those lighter weights, but damnit I miss throwing around the big ass ones! I loved that feeling it was the best feeling in the world! | 
