First day I worked out in alomst 2 weeks! I am glad that I took the proper rest to heal the back, plus taking a break was good mentally also. I was feeling guilty but now the batteries are recharged and ready to go.

I am still doing a 5 day split but with a couple of changes. I am doing tris with delts and hams with bi's. This will spread things out a bit and give a new flavor to my training. Today I did delts and tri's

Side lateral: 2 warms, 35/9,9,10
Front Raise: 45/10 55/9,9
Delt Press: 45/12 55/10,9
Db Shrug: 65/12,11
Tri Ext: 55/12 75/8,6 drop
Rope Press: 30/9,8 drop