Let’s go Friday workout feeling good let’s get it. Legs still a lil sore not gunna lie. Gunna hit. Little bit of everywhere upper body. Couple chest couple back and couple tricep workouts today
Flat db press
40s x 15
50s x 10 these are going slow with a slight pause at bottom and full extension at the top. The extension really gets a good pump going
65s x 8
Few top sets
75s x 12 good reps here.
75s x 10
Incline dbs press
40s x 8 for motion
60s x 8
Top sets will hit the 75s for a couple sets
75s x 6 heavy after flats
65s x 10
One more
70s x 9
Bodyweight dips
12, 14, 10
Tricep rope pulls
30 x 15
35 x 12 1/2 these burn like crazy with a solid lockout at the bottom hoooly
35 x 12 drop to 25 x 12
Db shoulder shrugs
75s x 16
75s x 14
75s x 10 sheesh spent l, one more set
75s 6 ouch
Hitting shoulders and some tris depending on how much time I have
Db shoulder press
35s x 15
35s x 10
55s x 8
Top sets hitting 70s
70s x 10 these went really good going 75s next
75s x 8 went decent last one was struggle.
One more set
70s x 8
Front raises and shrugs super set
Shrugs
75s x 15
75s x 15
75s x 12
75s x 13
Fronts
25s x 16
30s x 13
30s x 8 drop to 25s x 7
Side lat raises
25s x 12
30s x 8 drop to 25s x 4
One more set
25s x 8
Some Sunday morning sweat routine. Not on a time crunch today so can get a good day in
Warm up on peck deck flys
85 x 12
100 x 12
115 x 10
85 x 12
Incline dbs
40s x 12
75s x 12 really good set here, the warm up starting on peck deck seems to make a difference
75s x 10
Flat dbs
75s x 10
75s x 12
Next sets are super set
Db shrugs
75s x 15
75s x 14
Last set
75s x 9
Side lat raises
25s x 12
25s x 8 drop to 20s x 6
25s x
Tri rope pulls
30s x 15
42.5 x 12
42.5 x 6 35 x 6 the burn is real, one more set. Really focusing on the squeeze at the bottom shit hurts
35 x 11 30 x 5 or 6
Db shoulder press
35s x 12
40s x 15
55s x 12
60s x 11
65s x 9
Front raises and shrugs super set
Fronts
25s x 12
30s x 10
30s x 10
Shrugs
75s x 13 squeeze @ the top with a hold
75s x 15
75s x 10
Smythe shoulder press
1 pps x 14
1 pps + 25 x 8 drop 1 pps x 9
Burner set
1 pps + 35 x 5 drop 1 pps + 10 x 7 drop to 1 pps x 9 drop to 35 each side x 11 drop to 25 each side x 10 holy hell that was great
Face pulls
35 x 9 up to 42.5 x 11
42.5 x 14
One more set
50 x 12 drop to 35 x 9
Wow very good shoulder day today. Felt strong with all my lifts got a lot of sets in
Smashing the legs up today
Warming up some light leg ext and leg curls
Ext
55 x 15
55 x 15
55 x 15
55 x 8
Bouncing between them
Curls
55 x 15
55 x 15
55 x 8
Leg press
4 pps x 10
5 pps x 10
6 pps x 15 fuckin right knee can feel just stinging. Not gunna go higher than this just gunna keep the reps higher
6 pps x 10 good reps. One more set
5 pps x 15