Well back was really sore yesterday so took day off. Felt decent today so gave it a run.
7 min miss jog
Seated bb shoulder press
45x20, 95x15,115-2x8,105x8,95x10,65x15,75x10
These were non stop like just enough time to change plates for rest
Bb upright
Went wide, sh length, in close for each non stop set
3x15 65,75,85
3x12 85,95,105
Behind neck press standing
45x15,65x15,85x10,75x12,65x9
Kinda hate those tbh
Low pulley side lateral raises
10x12,15. 15x12
Standing rear db fly
10x20, 3x15 15,20,25
Incline trap raises 15x10,12.5x12,10x15
Db shrug 4x12 55,60,65,70
Bar curl 3x15 45,55,65
Close grip bench 3x15 65,75,85
Ss
Rope pd rep per lb 30,25,25
Rope hammer rep per lb same
Ss
Skull 2x15 50
Ezbar 21s style curl 50-2sets
Farmers walk 40lb kb 4x55
Ss
Wood chopper 3x15 10
Pallof 3x15 15
Bar Rotation 25
2 min miss jog
15 min hiit sprints
3 min liss walk
Even though I did a ton while workout only took about 1 hr 25 min. Sacrificed power for volume and speed today but thought it wise to really keep heart rate blasting as I was not have 2 days left on viper.
7 min miss jog
Seated bb shoulder press
45x20, 95x15,115-2x8,105x8,95x10,65x15,75x10
These were non stop like just enough time to change plates for rest
Bb upright
Went wide, sh length, in close for each non stop set
3x15 65,75,85
3x12 85,95,105
Behind neck press standing
45x15,65x15,85x10,75x12,65x9
Kinda hate those tbh
Low pulley side lateral raises
10x12,15. 15x12
Standing rear db fly
10x20, 3x15 15,20,25
Incline trap raises 15x10,12.5x12,10x15
Db shrug 4x12 55,60,65,70
Bar curl 3x15 45,55,65
Close grip bench 3x15 65,75,85
Ss
Rope pd rep per lb 30,25,25
Rope hammer rep per lb same
Ss
Skull 2x15 50
Ezbar 21s style curl 50-2sets
Farmers walk 40lb kb 4x55
Ss
Wood chopper 3x15 10
Pallof 3x15 15
Bar Rotation 25
2 min miss jog
15 min hiit sprints
3 min liss walk
Even though I did a ton while workout only took about 1 hr 25 min. Sacrificed power for volume and speed today but thought it wise to really keep heart rate blasting as I was not have 2 days left on viper.