I finally got my bench back to where it was before injury.
In fact my elbow is still acting up a bit. That little pinch like sensation in my elbow/tricep tendon is still here.
Going to apply a damn deep massage later, along with ice every 3 hours and fix the little bugger.
At any rate.
Incline Bench.
Bar x10
40kg x5
50kg x5
60kg x3
70kg x2
80kg x2
Flat bench.
80kg x5
85kg x5
85kg x5
90kg x2 2-3 second pause 1-2cm from chest. on each rep.
100kg x1, 2 second pause 1cm from chest.
80kg x5
Truth be told I'd probably have easily broken 100 if I didn't bother with all the other sets. Although I didn't even think of going over 85 until one of the tanks there walked up to me and said "go heavier, I'll spot you."
Pec Deck
48kg x5
48kg x5
48kg x5
Seated Bench Press Machine
78kg x5
78kg x5
78kg x5
64kg x5
54kg x5
Bicep Barbbel Curls
25kg x5
30kg x5
30kg x5
30kg x5
30kg x5
30kg x5
I feel dirty doing bicep work and going near those chest machines.
At least I know I don't need to worry too much about my old arm injury.
I just need to sort out that little pinch, it really gets going and hurts if my arm is slightly twisted inwards and i pull something.
I even get it when pulling off my socks. So going to ice and massage the arm into submission.