Chest and Shoulders with Oscar

Hammer Strength shrugs

Leaning smith machine press 40kg

Pec fly restricted ROM 35kg

Shoulders

Side lateral raise

5kg 3x20

TRX rows

12/20/20

Shoulders

Side lateral raise

5kg 3x20

TRX rows

12/20/20

Chest

71.25kg

Bench 

62.5kg 5/5/4(1 rep stolen)/5/4

Note: Butt was off bench for last reps. Someone assisted me for last rep of third set ugh. 

Incline DB press 30deg 

20kg 8/9/7

Decline smith 

50kg 10/10/7/6/4

Drop 10kg 5 

Pec fly 

30kg 10/7+3/7+1

Note: Weight lowered from 35kg. 

Lat pulldown pullover

15kg 12

Bodyweight squat

50

HS pullover

40kg 5

Chin up (pronated)

Total: 65

Note: Don't think pec fly is a good assistance exercise. Might just completely scrap it. 

Back

Kroc Row

12.5kg 10

15kg 2x10

25kg 17+1/17+1

Chin ups

50

Chest supported row

10kg 10

20kg 10

40kg 2x10

Chin up

25

Total: 75

Shoulders

72.3kg

Chin up

Total: 20

Seated barbell press

47.5kg 5/5/5/4/4

Seated DB press

15kg 9+1/8+1/7+1

DB side lateral raise

5kg 3x20

Note: Seated, then standing for assistance. 

Face pull 

45kg 30+10+10/30+10+10 

Shoulders

72.3kg

AM training

Chin up

Total: 20

Seated barbell press

47.5kg 5/5/5/4/4

Seated DB press

15kg 9+1/8+1/7+1

DB side lateral raise

5kg 3x20

Note: Seated, then standing for assistance. 

Face pull 

45kg 30+10+10/30+10+10

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PM training

Squat
70kg 5

Note: Testing the waters after osteopath treatment. Slight pain in lower back at this weight.

Monkey bar muscle ups

Note: Off a platform at the playground.

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Alice suggested a mild lumbar disc injury. She says I should be fine after a few weeks.