Depressing day my lower back is jacked up, I had a trainer stretch and crack me up. So feels alittle better. Might be an MRI in my near future.
Still had a productive day.
6/27 light arms and chest
Arms flex style
Rope out/in
48x20/20x2
84x20/20
Easy curl cable over/under
60x20/20x2
108x20/20
Rope over head
48x20x2
84x20/20
Rope curl iso/both
48x10-10x3
Light Chest
Super Set
Inc Db fly (thumb to thumb)
20x10x4
Hamr flat bench
180x10
230x10
270x10
320x10
Super Set
Assisted Dips
100x10x3
Cable Hi fly
45x10x3
Chest was pumped and felt good.
2-27PM Shoulders Traps
Warm Up
Incline DB Fly-20-20x3-Thumb to Thumb
Arnold Press-20-20x3
OH Press
85x5
95x5
135x5
155x5
175x7
185x5
195x3+1 (way to much warm up)
Super Set
DB Side Raises
20x20x3
Flat Bench Super Man Presses
10x15x3
Skip to some shrugs while I got my rack.
Super set
Bb shrug
135x20
225x20
315x20
Reverse shrugs
135x10x3
Super Set
Inc rev fly
15x15x3
Db shrugs
100x20x3
Pec Dec
85x20
100x20
115x20
Everything is feeling nice and pumped so time to get some rest. Next week is 5x5 week so its going to get fun.
Still had a productive day.
6/27 light arms and chest
Arms flex style
Rope out/in
48x20/20x2
84x20/20
Easy curl cable over/under
60x20/20x2
108x20/20
Rope over head
48x20x2
84x20/20
Rope curl iso/both
48x10-10x3
Light Chest
Super Set
Inc Db fly (thumb to thumb)
20x10x4
Hamr flat bench
180x10
230x10
270x10
320x10
Super Set
Assisted Dips
100x10x3
Cable Hi fly
45x10x3
Chest was pumped and felt good.
2-27PM Shoulders Traps
Warm Up
Incline DB Fly-20-20x3-Thumb to Thumb
Arnold Press-20-20x3
OH Press
85x5
95x5
135x5
155x5
175x7
185x5
195x3+1 (way to much warm up)
Super Set
DB Side Raises
20x20x3
Flat Bench Super Man Presses
10x15x3
Skip to some shrugs while I got my rack.
Super set
Bb shrug
135x20
225x20
315x20
Reverse shrugs
135x10x3
Super Set
Inc rev fly
15x15x3
Db shrugs
100x20x3
Pec Dec
85x20
100x20
115x20
Everything is feeling nice and pumped so time to get some rest. Next week is 5x5 week so its going to get fun.