11111.......cool we will go into that later for you for sure
Just finished upper body .....weighed 266 .....did a couple sets of push ups and lat pulldowns to warm up along with some various arm circles .....
Started with thumbs up laterals ......25 ...20 ..15 ......then 2 sets of bent over laterals ....did 15 hard reps ....then a trip drop a hold and then burns at end ......then stretched delts hard
Chest did a couple warm up of a few reps ....felt ready decline presses .....22 , 13 , 7 ......then did one super set of pec pullovers with pec dips ......then stretched pecs ....
transition was db cross bench pullovers ....20 , 15 , 12
Then did narrow grip chins got 13 , 11 , 8 [ last set I do a couple negs where I jump up and resist down as slow as possible ...and then do partials with arm straight and just pull with my scapula .....then I stretched lats
then did t bar row , first set , did 1 and halfs reps ......was tough for 15 , then straight sets , 12 , 9
stretched and spread back a bit ....was pumped as shit
Then did traps ......3 sets shrugs first 2 did 10 sec holds on last reps ...did 15, and 12 ......did a triple drop on last ....
then hit biceps .....2 sets of biceps spider curls ...first set did 28s [ my invention ....7 top partials , 7 full reps , 7 bottoms partials , 7 full reps .....static hold at bottom ......then did a 12 + 6 +4 rest pause set ...then did one set of concentration curls ...straight set to failure ..then stretched
Triceps were dips super setted with push downs to failure ....2 sets did some partial lock outs and a static hold on each ......then stretched
forearms did on low cable ...2 tri sets ...reverse wrist curls , reverse curls , and wrist curls ....stretched ..
then 3 sets of neck with plate on my forehead and head hanging off bench ...25 , 22 , 21
Done in 53 min ......so no freaking around .....in and out .....was super pumped ....if was a beast like in my youth I would have to reduce volume a bit .....for example declines ....were 315 for 22 , 365 for 13 , and 405 for 7 .......nothing close to old days but those wts killed me .....and 6 months ago my shoulder was so bad 135 wasn't easy .......so I feel great for an old dude ...