Was a brutal day took my thermo and my mind warrior before this thank god. Mind Warrior is definitely helping with my usual bitchiness lol.
Chest
Flat bench bb(superset w flat bench db)
BB 275x12, DB 100 x12
BB 295x 10, DB 110 x10
BB 315x 8, DB 120X7
BB 315X7, DB 120X7
INCLINE Bench (superset w Incline Machine)
BB 225X10, MACH 180X12
BB 235X8, MACH 200X11
BB240X7, MACH 215X9
DECLINE BENCH BB (superset w decline hammer strength)
BB 225X10, HS 225X10
BB235X9, HS 235X8
BB 245X8, HS 245X6
DB FLYES (Superset w Incline cable flyes, superset w Pec dec)
Weights varied x4 sets
Shoulders
Db shoulder press
85x12
90x11
100x8
70x15
Lateral db (partials)
50x12
55x10
60x7
60x6
Seated front delt db raises (strict and slow)
35x10
40x10
45x8
45x7
Rear delt cable pulls
60x12
70x10
70x8
75x7
Bent over rear delt db raises
50x13
60x10
65x8
65x7
Seated lateral raises machine (where the pads are on your arms)
Burnout sets
60 til failure
70 til failure
80 til failure
I was annihilated