Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

5/3/1 and Grappling 4 fun Log

Saturday 3/9/13

Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x185
Pulldowns 8x70 8x140 4x10,11,11,12x170.5
Treadmill @[email protected]%
1) bench 3x6,7,9x163.5
Fatz Pulldowns 3x10x146
2) laterals 3x12x25's
DB press 3x10,10,11x37.5's
3) 10-countz 3x5,6,6x41.25's
Shrugs 3x10x198
4) runs 2:[email protected]@2.5%

Pushdowns, face pulls, rotator reliever, and some extra triceps.

Good workout. HAd to workout today because I'm helping out at a strongman contest at the school tomorrow that a senior is doing to benefit the weight room. I'll be pushing back Wednesdays workout to Thursday because the daughter has an appointment in Pittsburgh to choose her insulin pump and get it fitted.
 
Monday 3/11/13

Treadmill 20/20's

1x3:00 warmup 8:[email protected]@5%

Pretty easy. Taking it slow. I've been rolling my Achilles with the rolling pin and it has almost totally eliminated my tendinitis there. Hoping I may be able to up the incline. For years I always did 10%. I'd like to get back to it. Legs tomorrow then off to the city to see the doctor.
 
Tuesday 3/12/13

Sled forward 2@145 2@155 4@165 double trip@45
SSB GM's 8x65 5x115 5x135 3x13,15,15x147
Reverse Hypers 3x10x116
Ab bands 3x17,20,20xblue+green+mini
Fat DB holds 3x35,35,40x50's
Standing calves 3x15x146
Land mines 3x8x50

BJJ gi practice about 45 minutes. First one back and it was awful. I don't know if my shoulder is going to hold up. I was optimistic but now I'm worried. See what happens tomorrow.
 
Wednesday 3/13/13

Rotator cuff, neck
DE Bench 2x20x45 added Mini's 3x45 3x65 3x85
4x3x99 mid grip 4x3x99 regular grip
Military 8x45 5x65 5x85 3x105 2x125 16x130.5
CS Rows palm down 8x205 4x11,12,13,14x277.5
Treadmill [email protected]%
1) log 3x6x135.5
CD Rows Fatz 3x8,8,10x220
2) 4-board 3x10x166
Fatz BB curls 3x8,8,9x86.5
3) dips 3x13,13,18xBW
Inverts 3x10xBW (lowered bar two notches)
4) run 2:[email protected]@2.5%

Rotator reliever

Good workout again. Another rep PR on OHP. Definitely getting bigger and stronger in the upper body. Shoulder is feeling good even after grappling last night. Going to order some SARM's for a cut after this Hdrol is done. Gotta get down to around 195 if I want to grapple for real.
 
Saturday 3/16/13
Gi drilling 1 hour

Sunday 3/17/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 1x185 14x195.5 6x205.5
Pulldowns 8x70 8x140 4x11,12,12,13x171
Treadmill @[email protected]%
1) DB bench 3x10x65's
Fatz Pulldowns 3x6x150
2) laterals 3x13x25's
DB press 3x8,8,10x40's
3) 10-countz 3x6x41.25's
Shrugs 3x10x199
4) run 1:[email protected]@2.5%

Pushdowns, face pulls, and rotator reliever.

Great workout. Another PR on the bench for this bodyweight. Shoulder is feeling better and better.
 
Monday 3/18/13

Hip complex, TKE's
SSB box Squats 8xBW 8x65 20x115
SSB GM's 8x65 5x115 5x135 3x15x147.5
Treadmill @[email protected]%
1) reverse Hypers 3x7x117
GHR sit-ups 3x6,8,8xBW
2) bag flips 3x6x100
Twists 3x28x30
3) 45 Hypers 3x15,12,6xBW (massive back pump)
4) run :40@[email protected]%

Calves 3 sets.

Tried a squat day. Really light. I can still feel it quite a bit. Doctor appointment next Tuesday. I'm hoping it's just a torn meniscus. Felt good to have something on my back though, even if it was only 115. BJJ tomorrow then OHP Wednesday.
 
Wednesday 3/20/13

Rotator cuff
DE Bench 2x20x45 added mini's 3x45 3x65 3x85 4x3x100 middle grip
4x3x100 regular grip
Military 8x45 5x85 5x105 3x125 1x135 14x138
CS rows palms down 8x205 4x13,14,15x15x278
Treadmill @[email protected]%
1) log press 3x6x136
Fatz rows 3x6x225
2) 4-board 3x10x172
Fatz curls 3x8x87
3) dips 3x16,17,20xBW
Inverts 3x11,11,13xBW
4) run 1:[email protected]@2.5%

Rotator reliever

Good workout. PR on OHP.
 
Thursday 3/21/13

Elliptical 16 minutes on program #2.
1176 steps
184 calories.

GI drilling 1 hour.

Gonna try a light DL tomorrow. Doctors appointment on Tuesday.
 
Friday 3/22/13

Was supposed to try a light DL, but I am just tired as **** so I'm going to do it tomorrow afternoon. It's a real light, first session to see how the knee is. I think I have been a little too low on calories the last few days because of a messed up schedule Wednesday and Thursday. I'm going to have a few extra tonight and tomorrow is a cheat day. I think I'm going out to have dinner and watch the real NCAA finals.
 
Saturday 3/23/13

Hip complex, abductions, TKE's
DE box 8x65 added light bands 2x65 8x2x115
DL 1" mats 5x135 5x185 5x205 10x225
GHR 3x8xBW
Treadmill @[email protected]%
1) snatch grip DL 3x6x135
Ab Strap 3x10x87.5
2) DB cleans 3x5x50
Band rotations 3x8xMini
3) straight leg GM's 3x15xGreen
4) run 1:[email protected]@2.5%

No more snatch grip. It fukked my shoulder up pretty badly. I'll do regular DL but off 3" mats.
Knee mediocre as expected.

Sunday 3/24/13
Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 19 or 20?? x178.5 1x195 3x210
Pulldowns 8x70 8x140 4x11,12,13,14x171.5
Treadmill @[email protected]%
1) bench 3x7,10,10x164
Fat Pulldowns 3x6x150.5
2) laterals 3x14x25
DB Press 3x8,10,10x40's
3) 10-countz 3x6,6,7x45's
Shrugs 3x10x200
4) run 1:[email protected]@2.5%

Pushdowns, rear delts, and rotator reliever.

Good workout despite my shoulder being jacked up. Reps are getting a little higher than I'd like but I'm sure I'll drop off some during PCT.
 
Tuesday 3/26/13

Hip circles, swings, TKE's, abductions
SSB Box 8xBW 8x65 5x115 1x135 15x155
SLDL 5x135 5x185 3x12,13,15x209
Lever bar 5x5 3x7,10,10x7.5
Treadmill @[email protected]%
1) reverse Hypers 3x8x117.5
Ab bands 3x15xblue+green
2) axle cleans 3x5x100
Landmines 3x8x50
3) 45 Hypers 3x15,12,8xBW
4) run 2:00 @[email protected]%

Calves 3 sets

BJJ drilling 1 hour.

Knee felt as usual. Had the doctors appointment today. Went as I expected. She did all the same tests the trainer did and basically told me I needed an MRI but insurance wouldn't pay for it until I had an x-ray done. So got that out of the way. Results tomorrow then I can move onto the MRI and get things scheduled with the orthopedist. Also have to go back in for a blood pressure check and lab work as BP was elevated. It always is and runs in the family. I am probably gonna end up on meds for it. It's always been high. When I fought last time I was at <10% body fat and had a resting pulse of 32 and it was still 130/85. Doctor said if my labs turn out alright it will just be a question of a little meds.
Started HCGen and forma yesterday to prepare for PCT in 2 weeks.
 
Wednesday 3/27/13

Rotator cuff
DE Bench 2x20x45 added 100 in chains 3x45 3x65 3x85 3x105 4x3x116.5 mid grip
4x3x116.5 regular grip
Military 8x45 5x65 5x85 5x105 2x125 18x127.5
Croc rows 8x60 4x11,12,13,16x81
Treadmill @8.1mph@3%
1) log press 3x6x137
DB fatz rows 3x8x45
2) skull crushers 3x6,8,10x95.5
Fat DB curls 3x6x42.5's
3) Dips 3x10,10,15x7
Inverts 3x11,13,13x7
4) run 2:[email protected]@3%

Rotator reliever.

Another good workout. Got knee results. Nothing abnormal. I am going to try rehab. I am going to see if they will do some ultrasound to see if there is any scar tissue to break up, but in the meantime I'm going to ask for an MRI and get an appointment with the ortho.
 
Thursday 3/28/13

Elliptical 20 minutes @ program 2
1456 steps 243.0 kcals

Felt pretty good. Bodyweight was way up. 205.7?? Not sure what it is. Hopefully bloat. I've been good on calories and if anything a little under target so I'm not sure what's up. Thought I'd be lower at this point. We'll get a good weigh in number Saturday after practice.
Ordering Osta and some S-4 tomorrow for my pct then cut. Thinking about some GW and LGD but I may hold off for a bit. It'd be a pretty big price tag for all of it.
 
Friday 3/29/13

Hip circles, swings, abductions, TKE's
DE squats SSB box 8x65 added light bands 2x2x65 8x2x120
DL 1.5" mats 5x135 5x185 3x215 12x235
GHR 3x10xBW
Treadmill @8.1mph@3%
1) squats 3x6x115
Lag raises 3x8xBW
2) DB Snatch 3x10x41
Side bends 3x15x45
3) SLGM's 3x16xGreen
4) run 2:[email protected]@3%

BJJ 10 minutes live then dislocated thumb. Thanks very much. Just as things were looking better and better. It's all swelled up now. Gonna contrast it and hopefully it's not as bad as I think. We shall see.
 
Thumb is screwed up. I have half a Shrek hand. Im gonna keep contrasting it and take the week off upper body, looks like. I'll be DL with straps hopefully. I'm thinking a week may get it back to where I can at least lift. I'm gonna be out of BJJ for a while. I am getting out my Parisi warmup and starting work in mobility for now. This sucks. Things were actually going well.
 
Fired 5mg of TB-500 yesterday in an attempt to accelerate healing on the thumb. It is definitely feeling better but not good. Saw the trainer and nothing is broken or torn. Weight is up pretty good, but it's just bloat. I may have succumbed to some depression eating yesterday over the injury. I'm actually gonna try to bench today and see how it goes. If it doesn't I'll do my squat workout today and DL Friday and see where I am come next weekend.
 
Monday 4/1/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 17x189 1x200 6x210
Pulldowns 8x70 8x140 4x13,14,15,15x172
Treadmill @8.2mph@3%
1) DB bench 3x10x66
Fatz Pulldowns 3x6,7,7x150.75
2) laterals 3x15x25's
DB press 3x10x40's
3) 10-counts 3x6,7,7x45's
Shrugs 3x10x201
4) run 2:[email protected]@3%

Pushdowns, rear delts, plate pinches for thumb.

Good workout considering I didn't think I'd be able to do much of anything with the thumb. Only thing it stopped me from doing was using the fat gripz on the 10-counts. Might be a while before I can curl with the fat grips. Concentric was okay, but lowering the DB's was total agony.
 
Tuesday 4/2/13

Hip circles, swings, abductions, TKE's
SSB box squats 8x65 8x115 5x145 17x165 8x185
SLDL 8x135 5x185 3x15x210
Treadmill @8.2mph@3%
1) reverse Hypers 3x8x118
GHR sit-ups 3x10x1.25
2) bag flips 3x6,6,8x100
Twists 3x30x30
3) 45 Hypers 3x12xBW
4) run 2:[email protected]@3%

Calves 3 sets

Decent workout. Thumb is still jacked. Swelling is reducing but still black and blue. Hurts like hell. Knee was feeling same as usual. Scheduling PT tomorrow. See how it goes. Elliptical tomorrow.
Sean, thanks for checking it out.
 
Wednesday 4/2/13

Elliptical 20 minutes on program #2
1437 steps 261.0 Kcals.

One more then I'm upping to program 3.

OHP tomorrow. Thumb still sucks. Pain is right on the point on the outside if the thumb.
 
Thursday 4/4/13

Rotator cuff
DE Bench 2x20x45 added 100 in chains 3c45 3x65 3x85 3x105 4x3x117+100 mid grip 4x3x117+100 regular grip
Military 8x45 5x85 5x105 3x125 16x135
Crocs (straps) 8x60 4x12,13,14,18x81.5
Treadmill @8.2mph@3%
1) log 3x6x138
DB fat rows 3x9x45's
2) skulls 3x8,9,10x96.5
Curls 3x6x45's
3) dips 3x12,14,20x7
Inverts 3x13x7
4) 20/20's [email protected]@3%

Rotator reliever

Thumb is still trashed. I'm actually starting to get a little concerned. The point on the base of it hurts like crazy. I'll give it a few more days. If its not better I'm going to the doctor. Had to use straps on all my Croc rows and curl without the fat gripz. On a positive not I think the shoulder is +90% healed. Felt really good. Now if only I could get my knee working and cut off my thumb. Lol. Next week will be the last of my Hdrol run and I'll be going back to 3-day a week template. I'll post a start finish results post after its over and probably update it at the end of pct.
 
Thursday 4/5/13

Hip circles, swings
SSB DE Squats 8x65 added light bands 3x65 2x105 8x2x125+light bands
DL 1.5" mats 5x135 5x185 3x215 13x245
GHR 3x11,11,13xBW
Treadmill @8.2mph@3%
1) DL 3" 3x6x185
Ab strap 3x10x87.75
2) DB cleans 3x5x52
Band rotations 3x9xMini
3) SLGM'S 3x17xGreen
4) 20/20 5:[email protected]@3%

Not bad. Knee felt as usual.
 
Sunday 4/7/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x195 15x200 9x210
Pulldowns 8x70 8x140 4x15x172.5
Treadmill @8.3mph@3%
1) bench 3x10x165
Fatz Pulldowns 3x7x151
2) laterals 3x16x25's
DB Press 3x6,6,8x41.25's
3) 10-counts 3x7x45's
Shrugs 3x6x205
4) 20/20 7:00@9mph@3%

Pushdowns and rear delts. PCT started today. Hopefully things hold together. I didn't get any Osta as planned as they are still back ordered. As soon as they have some ill make an order to help with PCT.
 
Monday 4/8/13

Hip circles, swings, abductions, TKE's
SSB Box Squats 8x65 8x115 5x145 18x175 9x195
SLDL 5x135 5x185 3x15x210.5
Treadmill @8.3mph@3%
1)reverse Hypers 3x8x118.5
Banded Abs 3x17,20,20xBlue+green
2) axle cleans 3x5x105
Land mines 3x8x50
3) 45 Hypers 3x12,12,13xBW
4) 20/20 7:[email protected]@3%
 
Friday 4/12/13

Rotator cuff
DE bench 2x20x45 added 40 chains 3x45 3x65 3x85 3x105 4x3x117.5 mid 4x3x117.5 regular
Military 8x45 5x85 5x105 3x125 1x135 12x142.5
Crocs 8x60 4x13,14,15,18x82
Treadmill @8.3mph@3%
1) log 3x6x138.5
Fatz DB rows 3x10x45's
2) skulls 3x8,10,10x97.5
DB curls 3x7x45's
3) dips 3x12,16,20x7
Inverts 3x13,14,14x7
4) 20/20 7:[email protected]@3%

First day that feels like PCT. joints are hurting a little. Might be time for a shot of TB-500.
 
Sunday 4/14/13

Treadmill 20/20's

2:00 warmup
5:[email protected]@3%
5:00@9mph@3%
5:[email protected]@3.5%

Pretty easy. I'm going to be more diligent on rolling my Achilles out and see if I can get the incline up to at least 5% without it blowing up.

Went to watch arena football last night. Dinner at Appalachian Brewing Company brew pub, then Harrisburg Stampede over York Capitals 67-27 (I think), then a few hours at a fine gentleman's establishment. Not a bad way to spend a Saturday night.

DL tomorrow an first therapy session for the knee on Tuesday.
 
Monday 4/15/13

Hip circles, swings, abductions, rotator cuff
DE SSB 8x65 added lights 2x65 8x2x126.5+light
DL 1.5" 5x135 5x185 3x225 14x255
GHR 3x12,13,14xBW
Treadmill 8.3mph@3%
1) SSB squats 3x6x125
Hanging abs 3x8,9,9xBW
2) DB Snatch 3x5x42
Side bends 3x17x45
3) SLGM'S 3x17xGreen
4) 20/20's 7:[email protected]
 
Wednesday 4/17/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 17x180
Pulldowns 8x70 8x140 4x10x175
Treadmill @8.4mph@3%
1) DB Bench 3x8x67
Fatz Pulldowns 3x7x151.25
2) laterals 3x12x26.25's
Wind chime press 3x6x60
3) 10-countz 3x7,8,8x45's
DB shrugs 3x8x50's
4) 20/20 7:[email protected]@3%

Pushdowns, banded abs, and rear delts.

Not bad. Shoulders are a bit beaten up. Time for another shot of TB-500.
 
Friday 4/19/13

Hips, swings
SSB Squats Box 2x8x65 8x115 5x155 3x185 12x205 3x225
SSB GM's
5x115 5x135 3x10x152.5
Treadmill @8.4mph@3%
1) reverse Hypers 3x8x119
GHR sit-ups 3x12,12,15xBW
2) bag flips 3x6,8,8x100
Side bends 3x18x45
3) pull throughs 3x6x60
4) 20/20 7:[email protected]@3%

Calves.

Not bad. Knee is still the same. Everything else is pretty solid. Even my thumb has shown some improvement the last few days. I can't wait for this surgery. Started glucosamine/chondroitin a few days ago. See if it helps any.
 
Monday 4/22/13

Rotator cuff
DE Bench 2x20x45 added Mini's 3x45 3x65 3x85 4x3x100.5 mid grip
4x3x100.5 regular grip
Military 8x45 5x85 3x105 2x125 17x129
CS Rows palms facing 8x205 4x12x262
[email protected]@3%
1) log press 3x4x140
CS rows fatz 3x6,8,8x215
2) reverse band bench 3x6,6,8x182
BB Curls 3x7,7,8x90
3) dips 3x12,16,20x7
Inverted rows 3x13,14,14x7
4) 20/20 7:[email protected]@3%

GHR abs 3 sets.
 
Tuesday 4/23/13

Treadmill 20/20's

Warmup 2:00

5:[email protected]@3.5%
5:[email protected]@3.5%
5:[email protected]@4%

Pretty solid despite my allergies getting worse. Bodyweight was at 197.7 which I didn't expect. My strength is still good so I was figuring I hadn't lost anything. Happy with the loss. I am gonna up calories some as I don't want to loose anymore during PCT and I don't want to loose too fast and have my strength go down. Gonna order some Osta as soon as its restocked, to help with keeping strength while I cut. 190 is the goal without any loss of strength. I figure if I go really slow I can do it with a little SARM'S help.
 
Wednesday 4/23/13

Hip circles, swings, abductions, rotator cuff
DE squats SSB 8x65 2x65+40 2x115+40 8x2x135+40
DL 2" mats 5x135 5x185 3x225 15x246.5
GHR 3x13,13,15xBW

Called it there today. Back was a little tweaked and the gym was soaking wet from a thunderstorm. Hopefully I can get on the roof next weekend and get it buttoned up for the summer.
 
Still on 5-3-1. I add in some DE work on press and DL days. Nothing too strenuous. Gives me some extra work and warms me up for OHP and DL. I know Wendler frowns upon it, but jumps and throwing the med ball won't work for me in my garage gym. My accessory is all still lactic threshold style. I've kicked around changing it up, but it's worked so well in the past for grappling/MMA that I can't seem to get away from it.
 
Friday 4/26/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x185 14x191 1x212
Pulldowns 8x70 8x140 4x10,10,11,11x175.5
Treadmill @8.5mph@3%
1) bench 3x6x165.5
Fatz Pulldowns 3x6,8,8x151.5
2) laterals 3x13x26.25's
Wind chime press 3x6,7,7x61
3) 10-counts 3x8x45's
DB shrugs 3x9x50's
4) 20/20's 6:[email protected] and 1:[email protected] both at 3%

Pushdowns and more rotator cuff

Decent workout. Feeling a little of the hit of PCT.
thumb is finally good enough to start back rolling again. I'm going back May 7th. I'm gonna wear an MMA glove and tape the thumb down. I gotta get moving. I want to do another Goodfight tourney in Philly and its July 14th. If I hustle I can be ready I think? We will see. It also depends on my knee surgery and how long I'm out for it.
 
Almost forgot. If anybody wants to see some good, drug free,and raw powerlifting we are holding the 34th (I think) Power Day on Bigler PA, right off I-80. It's the longest running single lift meet of its kind IN THE WORLD!! Yes the world. Bench and DL and also as of last year we have a strict curl contest which I'd never seem before. Sunday April 28 at the Bigler Civic Center. We are now folded into the 100% RAW organization.

Invalid Link Removed
 
Wednesday 5/1/13

Treadmill 20/30's
1x2:00 warmup
5:00@9mph@4%
5:[email protected]@4%
5:00@10mph@4%

Easy conditioning. Had another BP check today. 140/92. Down 10 points but still high. Also scheduled another doctors appointment for Tuesday for the knee. Looking for orders for an MRI and referral to the ortho to get this sucker trimmed. Dying to get this fixed and get back to normal. I want to squat.
 
Thursday 5/2/13

Hip circles, swings, rotator cuff
SSB box squats 2x8x65 8x115 5x155 3x185 13x210 4x230
SSB GM's 5x115 5x135 3x10,10,11x153
Treadmill @[email protected]%
1) reverse Hypers 3x8x120
Ab strap 3x10x88
2) axle cleans 3x5x110
Band rotations 3x10xMini
3) 45 degree Hypers 3x13,15,20xBW
4) 20/20's 5:[email protected]@3.5% 2:[email protected]@3.5%

Calves. Decent workout. Knee is the same. MRI tomorrow and doctors appointment Tuesday for BP. Hopefully get an ortho appoint for the week after. Birthday tomorrow. 42. Looks like I'm solidly on the back 9.
 
Sunday 5/5/13

Rotator cuff
DE Bench 2x20x45 added minis 3x45 3x65 3x85 4x3x101 mid grip 4x3x101 regular grip
Military 8x45 5x85 5x105 3x1:0 15x137
CS Rows 8x205 4x12,12,12,15x262.5
Treadmill @8.5mph@3%
1) log press 3x4,4,5x140
CS Rows 3x7,8,8x215.5
2) reverse band bench 3x7,8,10x182.5
BB curls 3x8x90.5
3) Dips 3x14,18,20x7
Inverted rows 3x14x7
4) 20/20's 4:[email protected]@3% 3:[email protected]@3%

Pretty decent workout. Nothing crazy, just really solid do a PCT workout. PCT over yesterday. Looking at a SARM's run for after my knee surgery.
 
Was supposed to do a treadmill workout, but I'm skipping it. I got my MRI results. Medial meniscus tear. Have two appointments tomorrow, and hoping to get the surgery scheduled for next week or two.
 
Well, ortho says its not torn? I'll go with him over the radiologist. I have a prescription for a high dose anti-inflammatory waiting for me at the pharmacy. I'm not doing any squats or DL or anything for the next few weeks and no running. I'll do the same upper workouts for now minus the treadmill. I'll just time them the same I guess? I'll have to come up with some sort of plan soon. I'm putting off starting practicing again for another 10-14 days or so.
 
Wednesday 5/8/13

Hip circles, swing, rotator cuff
GHR 3x15xBW 6xmicro-mini
Ab bands 3x20xGreen+Blue
Land mines 3x8x50
Standing calves 3x12x155

That's it. Bench tomorrow.
 
Thursday 5/9/13

Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 8x201.5 3x212
Pulldowns 8x70 8x140 4x10,11,11,12x175.5
Treadmill @8.5mph@3%
1) bench 3c6,6,7x166
Fatz Pulldowns 3x7,8,8x151.75
2) laterals 3x14x26.25's
Windchimes 3x7,7,8x62
3) 10-countz 3x8x45's
DB shrugs 3x10x50's
4) 20/20's 4:[email protected]@3% 3:[email protected]@3%

Pushdowns and rotator cuff.

Not a great bench session. It's falling off. Still way better than before cycle.
 
You must log in or register to reply here.
Back
Top