Focused mainly on the squeeze and super slow reps. Back was already wore from the morning but got quality work in even with all the riff raft in the gym.
DELTS & TRAPS
Seated Military Press
105x10
145x10
195x10
235x6
BB Front Row
105x10x3
HS Iso Front Military Press
270x10x3
BB Shrugs
235x10x3
Face Pulls
100x10
110x10
120x10
Cross Crucifix Cable Laterals
40x10x3
Y Press
50'sx10
40'sx10
30'sx10
Front DB Rows
50'sx10
60'sx10
70'sx10
Lying Incline Reverse Flys
20'sx10x3
DB Shrugs
100'sx10x3
BB Front Raises
50x10x3
Bent over Reverse Flys
30'sx10x3
Great workout today. Was a little tired from double duty yesterday but I can feel my strength increasing. 1st time I've hit 270 for 3 sets of 10 on the hammer strength press. Weight is 239 and I've been eating like a pig so I must be leaning out.
Wide Grip Straight Leg Seated Row
210x10
225x10
240x10
Vbar Cable Pulldown
120x10
135x10
150x10
Good workout today. Lots of squeezing and controlled reps. No super heavy weight. Seem to be staying the same weight but looking leaner daily. Not eating super clean either.
By the time I got to the DB work I was smoked. Really decent workout though. Wanted to bench a little heavier but no spotter. This M1T is really showing signs of being strong even at 15mgs.
Grip and back were toast by the time I got to bent over rows. Barely could pull any weight. Good workout and sweating like a pig because of the humidity. Weight is staying just shy of 240. Kinda weird how consistent its been.
Cable Crucifix Lateral high to low
100x10
120x10
140x10
Face Pulls
100x10
110x10
120x10
Cable Front Rows
200x10x3
Y Presses
50'sx10
40'sx10
30'sx10
DB Shrugs
100'sx10x3
DB Press
50'sx10x3
Bent Over Reverse Flys
30'sx10
25'sx10
20'sx10
Strength felt a little down today. Think my body still has to get used to doing back and shoulders back to back. Vascularity was through the roof. Trust the process
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