Day 14
Midday Cardio 25 mins Stairs
PM Training
Barbell Upright Rows
4 sets
95x10 115x10 135x10 135x10
Barbell Shrugs
225x10 315x10
Barbell Military Press
135x10 155x8 175x6 185x6
Barbell Upright Rows
4 sets
95x10 95x10 115x10 115x10
superset
Barbell Shrugs
225x10 x 4 sets
DB Press and fly with back on excersize Ball, body in incline position, each rep one press, on fly
55x8 x 4 sets
superset
DB Incline Press, holding alternate DB above head.
60x6 70x6 80x6 90x6
Close Grip Barbell Bench
205x10 205x8 205x7
superset
Dips
3 sets to failure
superset
V bar Push Downs
70x15 85x10 85x8
Dips
3 sets to failure
Incline Barbell Bench Press
135x10 135x10 155x10 185x6 185x6
superset
Wide Grip Pull ups
5 sets of 10
Underhand Bent Over Barbell Row
135 x 20 x 5 sets
superset
DB Bench Press, Rotating, Starting at hammer grip
55x20, 60x15 x 4 sets
Decline Barbell Press
135x20 x 4 sets
superset
Narrow grip pull downs
180x10 140x20 160x15
Another great day of training. I hit presses the day before as well, so a ton of volume. My joint pains have dissipated, so that is great news. I havent had any issues with it and im happy. Especially since before i felt the pain in my elbows. After hitting tris, chest and shoulders with no pain, id say im good to go.