I couldn’t log this earlier but i had to split my workout up in half due to time, so here’s what happened @ school:
Warmed up then
Bench: 100x8x3
OHP: 95x2x8, 95x5(guessing because i benched first)
Gunna go do the rest now, rows and external rotations! Thank god for dumbbells @ home
Kay just finished my workout, was pretty good!
DB Row: 55x5x13
External Rotation: 10x3x9
Next upper body day, I’m going to do 10x3x10 for external rotations then on to 15s!
Did some grip work and some work with a resistance band
warmup with 50-100lbs gripper
Gripper Partials: 150x3x3
Gripper: 100x40
[quote]XArena wrote:
[quote]fr0IVIan wrote:
btw are you seeing any improvement in your scapula winging?[/quote]
I saw major improvements, my scapula doesn’t stick out now, i can lay down and sit down on hard things withou
My scapula rubbing anything 
so i stopped direct work to it, im just making sure i do rows and chinups with my shoulder blades apart then pulling them together and squeezing :)[/quote]
Awesome, man!
[quote]hastalles wrote:
Awesome, man![/quote]
Thanks!
Did some grip stuff and some bicep/tricep stuff with my resistance band
Gripper: 50x10, 100x3x15
tried high bar squats, may start doing em from now on
squat: 135x8x2
RDL: 165x3x14
Pullups: 1x11, 1x9
Had an AMAZING workout, everything felt SOOOO light.
Bench: 205x1 (It felt so light, it just flew up, I probably coulda done 210, but decided to stop here)
DB Bench: 50x5x6 (easy, increasing reps obviously)
External Rotations: 10x3x10 (also easy, increasing to 15lbs for 3 sets of 5)
gripper: 100x3x12
BW squat: 50
band work and stuff for my shoulders and biceps
Made a deal with myself… because I have to go christmas shopping today and a friend is coming over very soon and i have to get ready, i said, if i can go in the gym and hit a nice PR then I don’t gotta do assistance… and I did
Deficit Deads(2"): worked up to 245x6(10 second pause between reps to fix my starting position)
Gunna start doing Kroc rows on my max effort lower day
Had a quick 25minute workout
Bench: 105x8x2
OH Press: 95x3x8
External Rotation: 15x3x5
Did some band work for the rear delts/upper back/biceps and gripper shit and bw squats
gripper: 50x7, 100x7, 15x1
partials: 150x3x8
gripper: 100x42
bw squats: 55
Had a pretty good workout I guess, tried Kroc rows, they’re definitely gunna be a staple in my routine now. I loved em.
Squats: 135x8x2
RDL: 185x5x8
Kroc Rows: 55x40
Forgot to post yesterday but this is what I did:
Medium Grip Incline: 160x2
DB Bench: 55x5x7
Pullups: 16
External Rotation: 15x3x7
gripper: 50x10, 100x7, 150x1
gripper partials: 150x3x10
gripper: 100x43
recieved my CoC 2, 2.5 and 3 grippers… I can hardly budge the 2.5, the 2 moves a quarter way… I have work to do!
Had a great christmas workout! I really surprised myself with the Deficit deads and rows. here it is:
Deficit Deads(35s): worked up to 285x1
Front Squat: 135x6
DB rows: 65x25
Had an okay workout, nothing special.
Bench: 110x8x3
OH Press: 110x4
Pullups: 17
External Rotations: 15x2x8, 15x15
[quote]XArena wrote:
Had a great christmas workout! I really surprised myself with the Deficit deads and rows. here it is:
Deficit Deads(35s): worked up to 285x1
Front Squat: 135x6
DB rows: 65x25[/quote]
I’m expecting you to pull 3 bills real soon. Actually I wouldn’t be surprised if you beat me to the squat because I fucking hate squats, I thought I had them figured out until a few weeks ago but I started doubting myself and dicking around with my stance width again, which is messing up my progress.
[quote]fr0IVIan wrote:
[quote]XArena wrote:
Had a great christmas workout! I really surprised myself with the Deficit deads and rows. here it is:
Deficit Deads(35s): worked up to 285x1
Front Squat: 135x6
DB rows: 65x25[/quote]
I’m expecting you to pull 3 bills real soon. Actually I wouldn’t be surprised if you beat me to the squat because I fucking hate squats, I thought I had them figured out until a few weeks ago but I started doubting myself and dicking around with my stance width again, which is messing up my progress.[/quote]
I think ill pull it in 2-3 weeks and the squat im expecting in a month and a half, still gotta fix my butt wink 
Did some grip work and fooled around with my CoC #2, I can ALMOST close it, there’s a 1cm gap 
however I noticed my CoC#2 is pretty much equal with my other 150lb gripper which is weird. Oh well!