30/4 Shoulders 

Seated press

42.5 9/8/7/6 (30)

Drop set:

Seated DB laterals

7 20/17

4 15/17

Shoulder shocker 

4 1x10

Standing cable rear fly C3

5 20

10 x10 drop 5 x10

5 13

Lunge machine shrugs

30 each 15

35 each 20

40 each 10

Barbell curl

20 15/10

26/4 Incline bench 

69.95

Incline bench 45 deg

20 minutes

50 6/6/5+0/5/5/4/4 (35)

Incline HS

25 8/6

Bent over high cable crossover 

7.5 each 15

10 each 10

25/4 Deadlift

Deadlift 

110 1x6+3

120 4+0/3+0

110 2+2

HS high row

20 each 10

30 each 10

40 each 2x10

Superset: 2x

Orange band chin up

7

Rower reverse crunch

30

11/4 Shoulders 

Seated press

42.5 8/6/5/4/4/3

Seated DB laterals 2x

7 15 drop 

3 15

Don't raise too high on heavies. Dropped set buuuurns. 

Standing cable rear fly C4 2x

10 15 drop 

5 15

Buuuuurrrrrnnnnnnns. 

Upper back row 2x

45 10 drop 25 10

Lunge machine shrugs

35 each 2x15

30 each 15

21/4 Squat

Squat 85

20 8

17 6 (14)

14 5 (19)

11 5 (24)

8 5 (29)

5 5 (34)

3 4 (38)

0:30 3 (41)

Single leg curl 

22.5 3x13

Hyper

2x30

Abductor 

30 1x50

Plank

1:40

18/4 Incline bench 

70.0

Incline bench 45 deg

20 minutes

50 8/7/6/4/5/3 (33)

Incline HS

20 10

25 6+0/5+0

20 3 (short rest before)

Lat pulldown wide grip

45 15

55 10/6

45 12

Bent over cable fly B5

25 15/15/10

Shoulder shocker

5 1x10

4 1x10

17/3 Squat

Squat 85

20 7

17 7 (14)

14 5 (19)

11 5 (24)

8 5 (29)

5 4 (33)

3 4 (37)

0:30 (40)

Single leg curl 

22.5 3x11

Standing calf raise

70 3x20

Abductor 

25 1x50

11/4 Shoulders 

71.25

Seated press

42.5 7/6/4+0

40 5/6/6

Seated DB laterals 2x

7 15 drop 2 15

Don't raise too high on heavies. Dropped set buuuurns. 

Standing cable rear fly C5 2x

10 15 drop 15

Buuuuurrrrrnnnnnnns. 

Upper back row 2x

45 10 drop 25 10

Lunge machine shrugs 2x

30 each 14 drop 20 each 10

8/4 Back

71.15

Pendlay row (wide)

30 10

40 10

50 10

60 2x10

HS high row

20 each 10

30 each 10

35 each 3x10

Bent over high cable pulldown 

20 10

22.5 10

25 2x10

27.5 10

DB shrug 

20 1x20

25 3x10

7/4 Incline bench 

70.95

Incline bench 45 deg

50 3x6

45 6

Using rack with safeties up. Setup is simple and safe. 

Incline HS

20 3x7

Seated HS press

20 3x9

Bent over cable fly B5

25 1x8

20 2x10

Straight bar overhead skulls

25 1x10

40 1x5 (couldn't stand lol)

35 10/7

Left rear delt clunk. 

5/4 Squats with Oscar

71.5

Squat

80 10/8/6

Weak as. Still sick. 

Leg curl 

35 3x10

Leg press

120 3x15

Single leg press

80 3x5