God damn, I almost fell asleep after coming back from work but got myself up, took preworkout, and murdered upper body at the gym.
Cable Crossover Presses
100x9, 80x12, 60x15, 40x20, 16 push-ups (max drop set)
Weighted Pull-ups (neutral semi-wide)
+90x1 back up to 2 plates! Tried for a second but only got halfway up and hung there for a few seconds
5 wide grip overhand BW
Close Grip pulldowns
Incline DB Press
Max with 40s followed by max incline pushups
With the back volume and heavy cable work I did prior to the DBs I was surprised I got the 90s up, I breathed in too much before the kick-up into the top position and got all lightheaded, had to wait it out and only managed 2 but it was a win regardless.
Chest Supported Mid Row
1 plate x 20
2 plates x 15
3 plates x 10, 8, 5… 2 plates max, 1 plate max
Did every rep by stretching my scapula out so the weight rested in the bottom position and I had to make a full concentric pull every time. Helps when you have long ass arms.
One arm upwards cable Crossovers superset with pushups, 4 max sets
PJR Pullovers superset with rope pulldowns x4
Cable lateral raises superset with bicep rope curl x4
One arm cable Curls 4x12
3 max sets of super slow, legs super elevated close Grip knuckle push-ups to finish my triceps. My biceps are pretty large, I always end up doing a bit more triceps, not to mention my high pull-up volume always hits my biceps enough anyway.