Flat Bench 4 x 6 x 225
CG Hammer Incline Press 12x90, 3 x 8, 8, 7 x 130
Cable Upright Row 3 x 12 x 42.5
Double Cable Pressdown 3 x 10, 9, 8 x 30 (or 35)
Decline Lateral Raise (left arm only) 10 x 5lb
Adding reps every week to bench now. Think I went too heavy on hammer press though because I ended up not feeling what was supposed to be working the last 2 sets. Going to add a set of Lateral raises to my left arm only every workout also because it's significantly smaller then my right.
Flat Bench 4 x 7, 6, 6, 6 x 225
Incline CG Hammer Press 8x90, 3 x 8, 8, 10 x 100
Cable Upright Row 12x42.5, 10x50, 8x57.5
Double Cable Pressdown 3 x 10, 10, 12 x 30.
Slept like garbage and been up since 3:30am again...so feeling quite rough today, but still managed to add a rep to Bench...sloppy form on the last few reps of last set though. I didn't note it up top, but after about 30 seconds from the last set, I did 1 more pretty slow but perfect rep out of stubbornness
Upright Row moving up. Triceps pressdowns still struggling around the same level.
Otherwise, I've taken assessment of my physique deficiencies, and really my side delts and upper traps need the most improvement...maybe biceps too but not as concerned. I'm considering dropping to only 2 latissimus movements per week (excluding DL if that counts) and adding another Shrug movement in the week.
Day 1: Standing OHP, Pullup, Shrugs, Lateral Raise, Skullcrushers (maybe curls)
Day 2: CG Bench, DL, Machine OHP, Reverse Flies, Curls
Day 3: Flat Bench, Incline CG Hammer Press, Upright Row, Pressdowns
Day 4: Squat, BB row, Shrugs, Facepulls, Curls
4 sets for first 2 or 3 exercises, 3 sets for everything else. Only days 3 and 4 are ever back to back at this point.
Anyone have any thoughts?