Db shoulder press
Starting Cpl warm up sets and cpl things inbetween to get the shoulders warm (light fronts/sides)
35s x 15
35s x 12
55s x 8
70s x 12 very good reps here slow & controlled, last one was tough
75s x 8-10 these were challenging
70s x 9
Arnold presses
30s x 8
35s x 8
Super sets
Front raises
30s x 12
30s x 10
30s x 10
Db shrugs
75s x 12
75s x 9 real slow reps with squeeze
75s x
Chest day. Moving quickly today looking for a great pump
Warm up low cable flys
12.5 x 15
12.5 x 15
12.5 x 15
Top set before incline bench
17.5 x 15
Incline Smythe
25 pps x 12 motion
45 pps x 10
45 + 25 pps x 10
45 + 35 pps x 9
2 45 pps x 6 drop to 45 + 25 x 5
2 45 + 25 pps x 9
One more top set
2 45 + 35 pps x 3 or 4
Peck deck flys
115 x 12
145 x 10
145 x 10
145 x 11
Flat db press
65s x 8
Top sets
75s x 11good reps, slow and controlled
75s x 8
Got cardio in yesterday a couple miles of running. Working on that inbetween workouts
Back and biceps getting hit today
Lat pull downs slightly more narrow than normal
85 x 15, 85 x 15
120 x 10
160 x 12 good set here
180 x 3 form is not where I want to be drop to 160 x 10 or 12
Rear delt flys
100 x 12
130 x 12
130 x 12 1/2
One more
130 x 9 100 x 9
Incline db curls
25s x 8 30s x 5 13 total
Sitting hammers
25s x 5 35s x 6 11 total
35s x 11 25s x 6 17 total
40s x 8 30s x 7 more 15 total
One more set
40s x 4 35s x 4 more
Preacher curls
80 x 15
95 x 8 80 x 9 17 total
80 x 8 65 x 8
Got cardio in yesterday. Hitting chest and tris today
Low cable flys
12.5 x 20
12.5 x 15
17.5 x 15
22.5 x 15
27.5 x 12
Incline smythe press
Warm up light x 12
110 x 14
160 x 8
210 x 6 hard reps, sticking with it for a cpl though
210 x 8
220 x 4 drop to 160 x 10
One more set
160 x 7 drop to 110 x 12
Flat db press
55s x 10
75s x 11
75s x 13 these are getting tough with short rest periods, one more set
75s x 9 good slow reps, arms just gave out
Peck deck flys
115 x 13 chest is getting burnt right out feels great
130 x 10 slow and squeeze
One more set
145 x 11
Really good day for sitting in my car for 15 mins and almost talking my self out of coming in
Lat pull downs to start
85 x 20
120 x 12
120 x 8
160 x 12 good reps here for sure
180 x 5 just shit form drop to 160 x 7 gunna just continue the pyramid drop to 140 x 10 drop to 120 x 10
Peck deck rear flys
100 x 12
130 x 12 1/2
145 x 5 drop 115 x 8
130 x 10
Close grip rows
100 x 12
140 x 8 drop to 120 x 8
Preacher curls
65 x 15
80 x 11
95 x 10 these are tough sticking with it
95 x 6 drop to 80 x 6
80 x 10
Got cardio in yesterday. The heat was crazy about 95+. Was def tough
Shoulders today though
Smythe shoulder press
25 pps x 12
25 pps x 12
45 pps x 10
160 x 10 good reps here last one was tough but got it.
180 x 7
160 x 8 drop to 110 for 10 more
Db shoulder press
45s x 12
65s x 11 good reps here
70s x 7 these got heavy quick
Front raises & shrugs superset
Fronts
25s x 10
25s x 12
30s x 10
Shrugs
75s x 12
75s x 9 grip giving out
75s x 12
Arnold presses
35s x 10
35s x 10
One more set, gunna hit a cpl sets of triceps after this one
40s x 4
Tricep push downs
35 x 12
50 x 12 really focusing on the squeeze at the bottom
57.5 x 7
Drop to 50 so can get more reps
50 x 5 42.5 x 5 35 x 5 30 x 6 wow those were great