workout today was super energized and super fast paced, felt really good today@!!!
shoulders/abs
clean
135 x5x4 145x5x2
push press
145x6x5
banded standing press
60x10
60x10
60x8
60x7
banded hammer strength
3 sets of 10
cable lateral raises
3 sets of 10-12 with cheat reps with controlled negatives - used these as a prefatigue for db presses
db press
40x14
40x10
40x8
40x7 drop 25 drop 20 - short rest periods really showed here
behind the neck smith presses 3 sets
rev fly machine 4 sets 10-12 drop on last 2 sets
landmine presses , got up to 70 for the last set which felt really good
rope face pulls seated on a seated row station 3 sets 10-12
decline crunches with good squeezes and 25lb plate
4 sets of 12 drop on last set
leg raises 4 sets of 10-15 if i cheated i still controlled the negative
oblique twist ab machine 4 sets of 15
rest periods were at most 45s most of the workout , i gottta dwork out liek taht eery day, keep s teh heart rate up and sweat goin which i need to have a good workout, if im not sweatin its never a good workout
shoulders/abs
clean
135 x5x4 145x5x2
push press
145x6x5
banded standing press
60x10
60x10
60x8
60x7
banded hammer strength
3 sets of 10
cable lateral raises
3 sets of 10-12 with cheat reps with controlled negatives - used these as a prefatigue for db presses
db press
40x14
40x10
40x8
40x7 drop 25 drop 20 - short rest periods really showed here
behind the neck smith presses 3 sets
rev fly machine 4 sets 10-12 drop on last 2 sets
landmine presses , got up to 70 for the last set which felt really good
rope face pulls seated on a seated row station 3 sets 10-12
decline crunches with good squeezes and 25lb plate
4 sets of 12 drop on last set
leg raises 4 sets of 10-15 if i cheated i still controlled the negative
oblique twist ab machine 4 sets of 15
rest periods were at most 45s most of the workout , i gottta dwork out liek taht eery day, keep s teh heart rate up and sweat goin which i need to have a good workout, if im not sweatin its never a good workout