16/05/2016
Wide grip bench
top sets 100kg x 13 reps and 110kg for 8 reps
Than bunch of incline stuff and tricep pushdowns
17/05/2016
Didn’t do any deadlifts due to a trapped nerve in my neck, so just ended up doing 5 or 6 rowing exercises
18/05/2016
Seated shoulder press
100kg x 5 reps (got a spot on the last rep)
80kg x rep out (dropset) 60kg x rep out
Behind the head shoulder press
55kg x 4 sets of 10-12 reps
Hammer Strength shrugs
up to 250kg for max reps with a strip set down to 50kg
Arnold press
3 sets of 30kg with a drop set at the end
Side cable raises supersetted with face pulls for 3 sets
5ish minutes of sprints to finish.