wow, today mighta been one of the best workouts of my life
k military press
65lbs x 2 (warm up)
75lbs x 2 (warm up)
80lbs x 4
80lbs x 4
belt
80lbs x 8
back off sets
70lbs x 2 sets of 5
paused close grip bench press
105lbs x 5
115lbs x 3 sets of 2
tempo bench (super slow descent)
115lbs x 2 sets of 3
back off sets
105lbs x 3 sets of 5
cable lean away lateral raise SS DB lean away lateral raise w/pinkies up SS DB lean away lateral raise normally
5lbs/5lbs/5lbs (id do all the exercises non stop on one arm then do the other side so its like one giant burny set of awesome )
x 12arm/ x 12arm/ x 12arm
x 12arm/ x 15arm/ x 15arm
x 12arm/ x 20arm/ x 20*arm
cable rear delt fly SS bent over DB rear delt fly w/palms facing in wards SS bent over DB rear delt fly w/palms facing each other SS face pulls
5lbs/7.5lbs/7.5lbs/25lbs
x 20arm/ x 10/ x 15/ x 20
x 20arm/ x 10/ x 15/ x 20
x 20*arm/ x 10/ x 15/ x 20
no rest
SUPER GOOD SUPER SET
oh ya then alternating DB front raise as a drop set but super setted w/front plate raise
20lbs/25lbs
x 8arm/ x 10
15lbs/25lbs
x 8arm/ x 10
10lbs/25lbs
x 8arm/ x 10
7.5lbs/25lbs
x 10arm/ x 12
NOREST
seated DB lateral raise w/DB lateral raise w/feeble attempt at slow neg SS DB lateral raise pinkies up
7.5lbs/7.5lbs/7.5lbs
x 10/ x 8/ x 8
x 10/ x 8/ x 8
one arm DB tri kick back SS two arm bent over DB tri ext.
7.5lbs/7.5lbs
x 10arm/ x 10
x 10arm/ x 10
x 10*arm/ x 10
NROEST
k done I think LOl
just loved every minute of it
I decided my only real goals for this year are to have a massive squat and massive delts
two things I enjoy training
no pressure
lets do this thanggg
kBYE