each free weight workout is a danger to the healing process.

I am keeping this in mind; I have dropped weight by 20-25%, and have cut down thwe amount of exercises as well, finally, I'm dropping to 2 sessions a week this week and next week.

and other than DOMS, my arm feels better than it has all month.

I am scared sh*tless about re-injury, so I am def taking things slowww

I did start out both DL and squats (just added the bb front squat to the repetoire in Sep) on the Smith, but it was the idea that I would strengthen stabilizers that led me to move off them to the bb. In fact, other than back rows and the assisted pu machine, I had moved off machines completley ;>

the machine chest fly might be good to rotate in for chest, I had been doing them, but subbed them out for the pinch plate press, and moving up from 25 to 45 probably added to the injury, but I'm sure the main cause was jumping up on bench too quick.

I might look stupid adding 2.5 plates, but i'm not hurting myself again lol