Awesome Training Dorian

Chest and Back Workout 5/6/2012
I have pain in my upper back, right now I don't know how this happen, but I haven't train for 2 days or racquetball. I just started all over again.

I did a ab workout

Plank on elbows for 1 minute x 3
Ab wheel for 1 minute x 3
stretches.

My chest and back workout.

no super-set.
rest 1 minute in between sets.

Dumb-bell Bent-over Rows. Sets 3, rep 8, 6, 6, lbs =40, =80 =80.

Lat pulldown. Sets 3, reps 8, 6, 6, lbs 5plates, 6plates, 6plates,

Chin up. Sets3, reps 3, 3, 2, lbs body weight.

Decline chest press Barbell. Set 1, reps 8, lbs =70.

Flat bench chest press Barbell. Sets 3, reps 6, 6, 6, lbs =100.

Incline chest press Barbell. Sets 1, reps 3, lbs =100.

Arnold press. Set 1. reps 10, lbs =20.

Today is 5/7/2012.

I feel bad pain in my shoulder and upper back, I feel good pain in my chest, lats, abs.
When I was doing my abs my shoulder felt better.