28/5 Chest

71.45 with pants 

Incline DB press 30 deg 

25 10/9/9

Bent over cable fly B4

30 10/7

25 12

HS press

20 10

25 6/5

20 7

Leg raise

30

20

26/5 Shoulders

Shoulder shocker

2.5 10

5 2x10

Final set Cuban presses were brutal. 

Standing alternating DB curl

7.5 20

10 10/20

Rope face pulls B2

50 3x12

Vertical traction

50 10

60 10

65 10

Kroc row

27.5 11/10

23/5 Deadlift

Deadlift

110 7 (5 TnG, 2 Reset)

110 7/5 (Reset)

Kroc row

25 1x20

Lat pulldown

40 1x15

50 7/10

HS low row

30 8/7/8

Standing rear cable fly C4

5 20

10 10 drop 5 10

5 20

21/5 Chest

69.9

Incline DB press 30 deg 

22.5 10/10/9/10/10

Shoulder shocker 

3 1x5 (warm up)

4 2x10

HS press

20 each 10

25 each 9

20 each 7

Chin up

6+1

5

6

3

20/5 Squat

Squat

80 2/2/3

Felt terrible in the hips and upper body hence stopped.

Leg press

200 3x10

Plank

1:10

0:40

Chest supported row 37 deg

22.5 3x10

30/4 Shoulders 

69.7

Seated press

45 7/7/6/5/5 (30)

Drop set:

Seated DB laterals

7 20/17

4 15/10

Shoulder shocker 

4 1x10

Standing cable rear fly C4

5 20

10 x10 drop 5 x10

5 20

Started using handles for ease. 

Lunge machine shrugs

30 each 15

40 each 2x15

Lat pulldown

50 10

55 10

7/5 Deadlift

Deadlift 

110 1x5 (reset each rep)

120 1x2 (touch and go)

110 1x5 (touch and go)

Kroc row

25 1x20

6/5 Bench with Oscar

69.7

Flat bench

60 6/8/6

Overhead skulls w/ short rope

10 10

15 2x10

Dips

4x10

Bike

OHP

25 7/9/10

Plank

1x 1min

5/5 Back

69.6

Pendlay row (wide)

40 2x10

60 3x8

Lat pulldown

50 10

60 10/5

Vertical traction 

40 10

50 12

60 7

40 15

HS high row

40 3x8

Standing short EZ curls 1x15

Seated DB curls

7.5 8/6

Leg raise

2x25

2/5 Squat

Squat 85

20 6+1

17 3+2 (12)

14 3 (15)

11 5 (20)

8 3+1 (24)

3 3 (27)

0:30 3 (30)

Struggled for some reason. 

Squat 70

8/5

Single leg curl 

22.5 2x10

Good morning 

20 10

30 2x10

Breathing planks

2x10