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Max-ot_mass Road to 5% bf

Maxmonzter

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today i did: shoulder,arms,calfs

seated db shoulder press:
-17kg 9 reps
-20kg 9 reps
-22kg 9 reps
-25kg 7 reps
i´ll go heavyer next time

db laterals:
-10kg 9 reps
-10kg 9 reps
-12kg 8 reps
-15kg 6 reps

db rear laterals:
-4 sets 10kg 9 reps

db curls:
-12kg 9 reps
-15kg 9 reps
-17kg 9 reps
-20kg 7 reps

bb curls:
-30kg 9 reps
-30kg 9 reps
-35kg 7 reps

lying e-z bar extension:
-20kg 9 reps
-20kg 9 reps
-30kg 6 reps
-30kg 6 reps

pushdown:
-25kg 9 reps
-30kg 9 reps
-35kg 9 reps
-40kg 7 reps

then calfs and a little run
 
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