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Driven by anger

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Tomorrow is chest day. This is a re feed meal. Hahaha not really but I think that just means I'm fat
 
Today's session
Sm shrug/bhb sm shrug
3x10/10@155

Uhg sm shrug
3x10@155

Scap rotations
NSEW 3x5@5

Incl bp
1x5@135
" " @ 155
2x5@175
1x5@180

Incl fly/band pulls
3x10/10@40/??

Decl bp
1x5@135
" "@155
2x5@185
1x5@225

Decl fly/band pulls
3x10/10@60/??

Guillotine press
1x5@95
" "@ 115
3x5@135

Flat fly/band pulls
3x10/10@40/??

Rev grip bp
5x5@135

Laying around the worlds/db po
3x10/10@10/30

Standing Rev fly
5x5@40

Standing cable fly/band pulls
Sets from bottom/top/mid
2x10/10
2x10/10
2x10/10@40/??

Banded hammer incl
1x5@30+bands
3x5@40+bands
1x5@50+bands
 
Today's session
Cardio 15 mins
15% incl @ 4 mph

Horizontal press/ng oh raise
3x10/10@3/20

Sm bb shrug
5x5@225

Cg ur row/standing side laterals
3x10/10@70/5

Seated xwide ohp
5x5@115

Ng ohp
5x5@70

Rev pec dec/uhg ez bar raise
3x10/10@40/20

Rev seated oh incl press
5x5@130

Standing db ur/standing around the world
3x10/10@50/20

Front db raise
5x5@30

Oh db press/oh clap
3x10/10@40/10

HIIT cardio sprints @ 10mph
 
Today was shorter than normal. No cardio. Had an early doc appt. still went in knocked out arms but logged nothing.
 
Back day. My fav.
Scap rotations
Db carries/banded gm-lots

Uhg shrug/bhb shrug
3x10/10@155

Db row
1x5@50
""60
""65
2x5@70

Bo Bb row/ng lat pulls
3x10/10@70/80

Shrug
1x5@225
2x5@275
1x5@295
1x5@315

Sa pd/seated tbar row
3x10/10@40/80

Bb carries/banded gm-lots

Seated vbar row/tbar lat pulls
3x10/10@80/80

Uhg lat pulls
5x5@160

Oh kb swing/dcl db po
3x10/10@20/40

Rev incl fly 5x5@90
 
Legs
Cardio
15% incl @4 mph

Front squat/sldl
3x10/10@95

Goblet squat/ab wheel
5x5&3x10@60/bw

Squat/calf raise
3x10/10@135

Floor up leg press/calf ext
5x5/10@
Sled+180,270,320,360,450

Negatives
3x5@sled+180

Seated leg curl/lay weighted crunch
5x5/10@130/30

Seated leg ext/seated weighted crunch
5x5/10@100/30

Kbell deads/toe 2 bar
3x10/5@60+bw
 
I did a killer chest session today with a second round after work. Just mobility second trip though. Note books in the car and that's where it's staying for the night. I'm exhausted and work in the am again
 
Still didn't get your crap out this week. I only have an opportunity during the week and my job is putting more and more on me.
 
To the hospital portion i hope everything is ok and the package isn't important homie. I'll comment on the jerk side after I know everyone's ok
 
Ricochet247 said:
To the hospital portion i hope everything is ok and the package isn't important homie. I'll comment on the jerk side after I know everyone's ok
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Wife is fine. It was a scheduled procedure. I should get it out Monday.
 
Ricochet247 said:
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6oz ground beef
Onions
Organic pasta and broccoli
Cheese. Unmeasured
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The lowest calorie foods are the ones not measured.
 
Shoulders yesterday
Cardio
15%[email protected] mph
15 mins
Scap rotations

Horizontal press/ng oh raise
3x10/10@6/20

Sm shrug
5x5@225

Cg ur/standing side lateral
3x10/10@70/10

Seated xwide ohp
5x5@115

Ng ohp
5x5@70

Standing db row/around worlds
3x10/10@50/10

Rev seated incl hammer press
5x5@130

Rev pec deck/uh grip front raise
3x10/10@40/20

Front db raise
5x5@60

Oh db press/oh clap
3x10/10@40/10

Face pulls
5x5@80

Uhg shrug/plate shrug
3x10/10@155/50
 
Today arms
HIIT cardio sprints
Dips/ng pu
5x5/5@bw

Sb curl
5x5@60

Oh db ext
5x5@60

Rope pd/rope hc
3x10/10@35/35

Bo rope ext/rev rope curl
3x10/10@35/25

Cg bp banded
5x5@175+bands

Standing hc
5x5@50

Decl skull crush
5x5@60

Incl skull crush/rev incl db curl
3x10/10@30/40

Ng sa db ext
5x5@50

Preacher curl
Pyramids to fail

Seated tri pd
Pyramids to fail
 
Do you even lift anymore?
 
Wed-back
Cardio
15%incl@4mph
Scap rotations/banded gm
Carries

Db row
2x5@60
3x5@70

Sbpd/tbar row
3x10/10@40/85

Sm shrug
5x5@225

Bo sm row/ng lat pulls
3x10/10@75/80

Rev incl fly
5x5@90

Oh kb swing/dcl db po
3x10/10@20/30

Tear lat pull/thandle row
3x10/10@85/85

Uhg lay pull
5x5@170

Chest supp kb row/squatting band lat pull/rack pulls
3x10/10/10@40/??/bw
 
Thur-legs
Db carries/banded gn
Sldl/front sqt
3x10/10@95

90 degree bb sqt
5x5@185

Single leg seated press/calf ext
3x10/10@50+sled

Floor up leg press/calf ext
5x5/10@180
""270
""360
""450
""500

A2G bb squat/flutter kick
3x10/10@95/bw

Seated leg ext/weighted crunch
5x5/10@100/bw+30

Seated leg curl/weighted crunch
5x5/10@130/bw+30
 
Chest
Scap rotations

Incl bb press
2x5@155
""175
1x5@185

Incl fly/band pulls
3x10/10@40/??

Decl bb press
3x5@185
2x5@225

Decl fly/bp
3x10/10@60/??

Guillotine press
3x5@120
2x5@135

Flat fly/bp
3x10/10@40/??

Rev grip bp
5x5@175

Laying round the world/db po
3x10/10@10/35

Standing rev fly
5x5@40

Alt hammer incl press
3/4 movement tut focus
3x10/80

Bw forward lean dip
3x10@bw
 
What are you doing for SCAP rotations?
 
Did you get your package?
 
Scap rotations I do:
Arms parallel to ground 90 degree bend at elbow and rotate n/s
Arms bent at elbow across body 90degree bend and rotate e/w

Then arm fully extended circles forward then backwards.

Sets of 3x5/5/5/5 per arm with 2.5 plate
 
Ricochet247 said:
Look Capone the shipment hasn't arrived
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Odd. I can't find the tracking slip. It has my return address so it'll come back if something went wrong. I sent 3 packages that day. Let me see if the other two got theres.
 
So... hamburger. Hell yeah.
 
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