Weight 243.2
Today was an extra workout day, decided to focus on lagging body parts, biceps and rear delts with hit style workout.
"21" with 110 lb ez curl bar:
7 reps top rom
7 reps full rom
7 reps bottom rom
9 more full reps to failure.
Lateral raise drop set:
60 x 18
50 x 8
40 x 8
30 x 16
20 x 22
Incline hammer curl drop set:
60 lb 8 full, 4 half reps
50 lb 6 full
40 8 full 4 half
Rear delt on incline bench drop set:
19 x 40. 12 x 30, 8 x 20
Superset: 50 lb, 8 conc curls, 8 reverse grip curls, 8 curls, 8 cross body hammer curls
Standing leaning away one arm lateral raise drop set: 50 x 22, 40 x 10, 30 x 8.
Preacher curl machine: 100 x 18, 55 x 32
Great pump!
I don't think I realized what my capacity with the lateral raises are, I should increase the weight next time.
My middle and rear delts are def lagging compared to front delts, so I'm gonna work on hitting them hard this next month or two, in addition to lots of abs.
I'd like to slowly cut back to about 230 while keeping most of my muscle mass. That'll put me at about 9-10% which is my goal; I don't think lower bf% is sustainable with my lifestyle.