Do or do not, there is no try (my path to…….)

[scwot]

tues
DE dl 165x1x15
Good morning 85x6x3
Leg curls 63.6x6x4
Leg ext 63.6x6x4
Leg raise 8 knee 8 9
Calfs smith+67.5x9x4

weds
DE bench 95x3x8
Slingshot pinky on ring singles 130/5/7.5 140x1x3
Press 77.5x2x3. Tore left medial delt

All 3 exercises were heavy and my delts have been a bit tender for a week. Should have done DB shoulder press instead.

fri
Rehab press pvc pipex20x3

sat
Rehab press Alu bar/+5/+10/+15 x20. Tried +20 but too heavy
Conv dl mix grip 170x3, singles 200/15/25/30/35
Tri's rope 4x15
DB curl 10x15x4
Leg curl 4 sets, ext 5 sets
Calfs 5 sets

[scwot]

Press is back to 62.5x5, Bench 90x4

today
Squat 170x3x3
Leg curls and calfs

[scwot]

DB inc bench 24x10
Dl beltless 210x5
Bench 100x3x3
Yates row 70x12x3, 10

[scwot]

Leg press 150x10x3
Leg curls 3x10
SS LTE with EZ bar curl 3x10
SS tricep pushdown with cable curl 3x10
skipping 30/30sec x8

[scwot]

Squat 175x4x3
Press 60x5, 62.5x5, 65x4
Row 125x5x5, 100x8
Inc DB 26x8x2
skipping 35/30sec x8

[scwot]

Bench 110x3, 100x5x2
Pull-ups 8 6
Skipping 40/30sec x8

[scwot]

Leg press 150*10*4
GM 50*10*2
Row 2min
Leg ext 39*12*3
Leg curl 39*12*3
Row 2min

[scwot]

Press 67.5x3, 62.5/60x5
Pull-ups 9 7
Shrugs 60x8, 90x6, 100x6, 90x8
Curls 35/30/30x10
Skipping 45/30x8

[scwot]

yesterday
Squat 202.5x1, 185x3
Bench 112.5x3, 102.5x5x2
pull-ups 9 8
Inc db 26x8x3
skipping 50/35 x8

today
Snatch grip dl triples up to 185
Row 100x10x5
SS LTE/curls EZ bar+20x12x3
Row 500m

[scwot]

yesterday
Bench 100x1/2/3x3
Squat 170x1
Fsquat 120x1, 107.5x3
DB press 20x8x3

today
Row 100x5x5
Pull-ups 4x6
DB row 30x8x3
Curls 30x10x3
Underhand row 60x14