thanks for comments and replies guys, reps soon
standing shrugs with plate loading machine, i started with the heaviest weight first, then went down to 4 plates a side
first set was 590lbs 5-7reps, then last set (4 - 5 sets) 4 plates a side 11-15reps
cable rows - forgot how many sets but i got 210 for 4
then the gripper 4 plates plus a 25lb held for 10-15seconds after each set of rows
front military hammer strength press super set (no rest/pause) with flat plate loading chest press, 45 a side for each 3-4 sets 6-10,
flat db flyes 45, then 55 6-10 reps (using straight palm, no twisting motion like i usually do)
machine chest presses up to 180lbs 3+
chest was spent.
db front raises up to 40lbs 8-10reps
standing calf presses - up to 300+ lbs 8-10 reps (full rom, heels bout to touch floor, then all way up,) 3sets
did quick workout
rotator cuff, some abs, and trap shrug holds for grip
trap shrug holds up to 5 plates a side each, 10+ seconds
db alt curls 40lbs 14, 45lbs 10-12? 50lbs 6+
db hammer curls 55lbs 6-8. 60lbs same
some reverse straight bar cable curls 3 sets up to 120 for 4+
some hacksquats 2 sets 3 plates a side for 8, then 4 plates a side for 8 parallel
one handed tricep pushdowns, up to 60lbs 6 reps each hand 2 sets
one handed laying face up db extensions 25lbs 8+ 30 6+ (slight hold at top)
seated db front raises 25lbs 15+ 30lbs 10-15
ab rope crunches up to 70lbs on one pulley machine 10+reps 3 sets.
cable rows up to 200lbs 6+
db rows up to 125lbs 6-7reps
bent over db rear delts stuffs 30lbs 6-10reps 3+sets
seated hammer strength shoulder presses up to 70lbs per side 4-8reps,
seated db shoulder presses up to 60lbs i think? 4reps
ab rope crunches standing up to 70lbs on one pulley machine 8-12 reps
standing heavy bb curls, 4 reps reverse 4 reps normal 2 sets
last set is 1 reverse, 1 normal 1 reverse 1 normal etc. up to 105-110lbs?
good sessions lately hypo grats on the bench pr
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
bench press 4x4
135 for 4, 165 for 6 185 for 4 205 for 4
then 215 for 1, then drop set to 210 4 , 4, 4 ,4 had a spotter to
my goal is 315 for 2 reps by February.
then abs usual stuff
some cable side shoulder raises from the back up to 30lbs per arm 4-6reps
incline db flyes up to 50lbs 6-8reps
decline db flyes same