the_reverend said

[orig][quote]

I get a pinching feeling between my shoulder blades when I bench. someone said to change my grip to a narrower grip, but it doesn't seem to help much.

my "routine" if you can call it that is that I go 1 day a week to "maintine" and 2 days a week to "improve". I want to try to do 20 minutes of cardio every morning and mix up running, burpees, cycling, etc.... but it hasn't happened yet.
Tuesdays, I go
1) 1.5 miles running to warm up
2) sets of 10 lat pull down/set of 10 dips (repeat 3x)
3) sets of 10 butterfly like machine/reverse delts (repeat 3x)
4) sets of 10 that thing where you pull down in front of you/straight bar curls (repeat 3x)
5) sets of 10 pull down cable in front of me with each arm/inner flexors/outter flexors/hatchet chooper/each arm pull down palm down/each arm pull down palm up (repeat 3x)
and then if I have time
6) sets of 10 deadlifts/(30 decline situps)/squats/bench press (repeat 3x)
7) max out deadlifts
8) drink alcohol

on the other day I go (either thurs/fri/sat), I usually make something up like
run a mile, curls, 3 different barbell freeweights, deadlifts, situps, something with the cablemachine, squats, stepping up on a bench and lifting a weight over my head
and then repeat that til I either run out of time/can't breath/almost puke.