Today is day 3. Going to post the other workouts to help keep track of progress.
Here is day one
Seated shoulder press fat gripz ELECT 5*3 115/135/155/175/195/215
Upright rows cable PSR 7/10/13/15/16 drop to 12 rep out
Press 531 145*3, 170*3, 190*5 Pretty disappointed in this, but I think last time was an outlier.
Standing DB lateral raise 2 sets of 8 reps 45 pounds
Close grip bench fat grips ELECT 5*3 225/235/245/255/265 drop to 225 for 10 reps
Dips till I get 50 reps
Reverse bench 225 for 10 reps 1 set
Close grip bench, this is when I started lifting with Hector
Rope triceps ext fat gripz superset with tricep cable ext kickback(?)
Tricep ext triangle bar
This was a bit much for triceps.
Deadlifts speed pulls sets of 3 reps beltless 315/335/355/375/395/415
Close grip pulldowns fat gripz 3 sets of 10 reps then a set of 10 reps plus 3 negatives stack set on 14
Rev grip bentover rows 2 sets of 10 reps then a set of 10 reps plus 3 negatives weight was 225
Pulldowns fat grips 2 sets of 10 reps
Pull up negatives lats are gone by this point
Bent over side laterals 2 sets of 10 reps
Reverse Pec Deck 1 set of 10 reps plus 3 negatives 105 pounds
Prone incline front raise ELECT 2 sets of 10 reps 20 pounds
Kroc rows with fat gripz 2 warm up sets then 3 sets back and forth with 90s