30/6 Chest

71.15

Incline DB press 30 deg

20 10

27.5 6/5+0

20 9

HS incline

20 each 9/8/6+1

Incline DB fly 37 deg

7.5 10

12.5 2x12

Flat neutral DB press (touching)

12.5 15

Overhead cable skulls

12.5 10

15 10

27/6 Back 

Kroc row

25 1x24

Lat pulldown 

40 1x10

50 1x10

60 1x5

50 1x?

Pulldown 

40 1x10

50 10/6+2

Rope face pull 

50 3x10

Deadlift

50 1x10

80 1x10

110 1x7+1

25/6 Squat with Oscar

71.4

Squat

80 8/10/10

Smith Bulgarian split squat

10 each 3x10

Hyper 4 risers feet pointed out

3x10

Focused on glute and hammies with no back engagement. 

Minute plank 1x

Overhead straight bar skulls 

10 10

15 2x15

17.5 12

24/6 Shoulders

70.4

Bent over low cable lateral

5 1x15

10 3x12

No clunking if I set shoulder back. 

Superset: 3x

Standing low cable lateral

5 15

Standing cable external rotation 

5 12

Standing DB laterals (strict)

3 20

5 2x20

Seated DB press

12.5 15

20 10/9

Standing DB shrug

20 20

22.5 2x15

22/6 Chest

69.65!!

Incline DB press 30 deg

20 10

25 11/8/8

HS incline

20 each 8/9/10

Shoulder shocker 

2.5 2x10

Incline DB fly 37 deg

7.5 15

12.5 15

Flat neutral DB press (touching)

12.5 15

Alternating exercises:

Pull up

6/5/6/6/6/5/3/3=40

Minute KB swing 

20 3x42/38/39

Kroc row

25 1x18

Jackknife 

3x20

Superset: 2x

Straight arm pulldown

17.5 10

Straight bar face pull

17.5 20

18/6 Chest with Oscar

71.4

50 incline barbell push ups

37 degree DB fly

12.5 3x10

55 degree DB curl

7.5 3x10

Overhead straight bar skulls

12.5 3x15

Dragon flag

3x10

Decline bench (small bar)

10 each 10

20 each 8/7

16/6 Squat

Squat 

80 8/7/6

70 10

Smith lunge 

10 each 10

15 each 10

Technogym single calf raise

40 10

60 2x10

Abductor 

20 2x20

Adductor 

15 2x20

15/6 Shoulders

Bent over low cable lateral

5 1x10

10 3x10

Standing low cable lateral

5 3x10

Standing cable external rotation 

5 2x10

Seated DB press

20 9/8

Standing DB shrug

20 3x15

Tricep pressdown

15 1x10

22.5 1x10

22.5 x6 drop 15 x6

14/6 Deadlift

Deadlift

120 2x5

100 1x10

110 7 (5 TnG, 2 Reset)

Reset each rep. 

Kroc row

25 1x22

Chin up

5/6/5

Vertical traction 

60 3x8

Seated alternating DB curl

7.5 2x20

Rope cable curls

10 1x12

15 1x10

 

Straight bar reverse cable curl

7.5 1x15

11/1 Legs with Oscar

Leg press

160 

Leg extension 

40

Pure strength leg press

80 

9/6 Chest with Oscar

Flat bench

60

Decline bench 

40

Flat DB neutral press (DBs touching)

15

Incline press

50