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All 30sec rests or attempted! Spider row, pronated 3 plates for 4x6 Spider row, neutral 2 plates for 4x8 (this and other were strapped) Cable row, supinated 120lbs for 4x10 (1st was 130) Db curls No time for fuss, just wanted some pulls and play with my shoulder. Still hurts, so oh well.

Marching db lunges 70lb dbs for 8x3 (1 min) Leg press 5 plates for 4x10 (30 sec) Leg extensions 1 plate for 4x10 (30 sec) Stretched Cant believe i WANTED to do lunges. 60 sec is untrue, i did full after 4 sets and i was strapped. Christ, i was winded.

Flat db press 100lb dbs for 5x5 (75 sec) Flat db press 75lb dbs for 4x8 (45 sec) Chins BW for 8x5 (30-full; strapped) Piriformis stretched Wow, this strength is embarrassing. 227lbs

Rack deads 335lbs for 3x3 (strapped and after a lot of warm ups) Romanian deads 245lbs for 5x5 (1 min; strapped) Grip work Flexbar Man, i can feel the lower back muscles being so tight. I wonder how normal this is cuz 335lbs for racks SUCKS. Im 232lbs today as well.

Squats 245lbs for 5x5 (~1 min) Leg press machine 8 plates for 5x8 (45 sec) Goblet db squats 70lb db for 4x8 (30 sec) Some stretching... Nervous, sure, but finally felt strong.

Crunches Unilateral HS Row 2 plates +25lbs for 4x6 (1 min+; strapped) Tbar 3 plates for 4x8 (1 min) Face pulls Pressdowns Trying to do rows at crunch and...its ok.

Deads 265lbs for 5x5 (full; staggered grip) Romanian db deads 90lb dbs for 4x8 (1 min; strapped) Cant believe i ran out of time today...

Flat db press 90lb dbs for 8, 8, 8, 7 Alternating flat db press 70lb dbs for 4x6 (45 sec) Lat pulldowns 55kg for 4x8 (45 sec) Reverse curls Regular curls Shoulder sucks but fuck it, i gotta do something. In fact, nothing hurt during the movements. But holy hell have things plummeted.

Squats 225lbs for 4x6 Leg press 6 plates for 4x10 (1 min) Leg extensions 2 plates for 3x10 (45 sec) Cant believe how hard today was, strength, core, and stamina wise. Shoulder shot never worked.

Romanian deads 245lbs for 5x5 SLDLs 135lbs for 4x8 (1 min) High wide leg press 3 plates on each side for 4x8 (<1 min) Back doing SOMETHING ever since i got the steroid shot in my shoulder. Annnnnnd, nothings better.

Flat db press 110lb dbs for 4x6 (75 sec) Same thing 85lb dbs for 8,8,6,5.5 (30-60 sec) Supinated cable row 165lbs for 4x8 (30-45 sec) Doing all i can until my first shoulder steroid shot Wednesday.

Weighted Chins 35lbs for 6x3 (1 min; strapped) Lat pulldowns 180lbs for 4x6 (<1 min) Db skullcrushers 45lb dbs for 4x8 (45 sec) Dead hangs Ok, lets see if shit hurts cuz strength was comical.

Sumo deads 275lbs for 3x5 (full) Conventional deads 225lbs for 5x5 (1 min) Romanian db deads 85lb dbs for 4x6 (30 sec) Stretched Most ive done with sumos in years. Felt my core tight throughout. I was WINDED.

Flat db press 105lb dbs for 5x5 (1 min+) Alternating flat db press 85lb dbs for 5x5 (1 min) Face pull on oddly weighed cable machine 71lbs? for 4x8 (30 sec) Cable curls Cable pressdowns Working off the poison in me and i feel so much better now. Lets see if shoulder acts up.

Marching db lunges 60lb dbs for 4x4 (8 total reps, 1 min, strapped) Goblet db squats 100lb db for 4x6 (1 min) Wide high squats 3 plates on each side for 3x10 (45 sec) Some shoulder stretches Hated how small my ass looked last night, so here we are... Shoulder is slightly better.

Flat db press 90lb dbs for 5x8 (75 sec; failed on the last rep) Same exact thing 80lb dbs for 4x6 (45 sec) Tbar row 3plates for 5x6 (45 sec) Concentration curls 30lb db for 4x6 (45 s3c) Some shoulder rehab and shit stretching Hmm....strength is down, but i opted for more reps today...

I had 2 workouts that i couldnt put in cuz the site went down, but i assure yas, i was a bad ass

Lat Pulldowns 190lbs for 4x6 (~1 min) Lat Pulldowns, close and supinated 175lbs for 4x8 (1 min) Standing high face pulls 65lbs for 4x10 (45 sec) Reverse Weighted bar Curls 55lb bar for 4x5 (20 sec) Concentration Curls 30lb DBs for 4x5 (20 sec) I cannot believe how much strength I have...

Romanian deads 275lbs for 5x5 (full) Sumo deads 225lbs for 4x6 (full) High wide leg press 2 plates on each side for 5x8 (45 sec) Diarrhea for 10 min Cycle now Got the good leg press! Anyway, i was so winded today and nervous. Ive not done sumos in a while so thought to get back into it.

Flat alternating db press 95lb dbs for 5x5 (30+ sec) Flat db press 85lb dbs for 8,8,8,7 (30 sec) Seated unsupported oh db press 40lb dbs for 3x10 (30 sec) French press 40lb bar for 3x10, i think (30 sec) In a rush today because of a big day, but this was hard.