Meeting The Bar

BENCH / DB ROW
55lb, 1.5 reps x10 / 45lb row x5
55lb x10 / 45lb rows x5
45lb x10 / 45lb row x5
45lb, 1.5 reps x10 / 45lb rows x5
••••••••••
FACE PULLS / TRI PULL DOWNS:
40lb x10 / x10
60lb x10 / x10
80lb x10 / x4
••••••••••
DB CURLS:
25lb standard x10
25lb hammer x10
25lb gladiator x10
25lb zottman x10
••••••••••
HANGING KNEE RAISE:
x10, 5x

First night back on the bar in what, a month? Maybe more. My shoulder still has zero power behind it, but that's OK, it'll heal in time. Shoulders are slow to heal and you just can't rush it. But you can't not move it either because then it'll seize up. At least that's what I've found to be true for me. So I keep the weight low and keep using it to maintain some mobility. The curls were ugly as sin and I probably should have dropped the weight, but I was having a moment of pride. All in all, a decent  night back in. Looking at going for some lower body tomorrow if my knee allows it. 
All I want, in the end, is to be relatively pain free. I'm in desperate need of a chiropractic adjustment because I can feel myself being tweaked and out of alignment. My neck kills me everyday. Most mornings I wake up in agony literally from head to toe and it's wearing me down. I know all this pain will never  be totally gone. There's always going to be something that aches here and there. It's the constant pain that I would like to be rid of.
Anyhow, that's enough complaining. I'm way better off than some people and I'm thankful for that.