15/10 Chest

65.55

65 7/5+0/5/5

Band pull apart

4x25

Adductor

20 3x25

Incline DB press 30 deg

25 2x6

Bent over cable fly B4

25 each 10

35 each 2x10

3 min bike for recovery 

28/10 Deadlift

75.85

Deadlift

125 2x6

Second set felt better. 

Hyper

5x10

Good morning

20 3x10

26/10 Shoulders

Band pull apart

4x25

Seated DB press

22.5 2x7

Seated bent over laterals

7.5 1x20

10 2x12

Lateral raise machine 

25 8/7

20 15

Seated cable row

60 2x10

37 deg chest supported DB row

25 3x10

Rope face pull

45 3x15

Shoulder shocker

5 1x7

Front plate raise

10 plate 1x20

24/10 Squat

75.9

Squat

95 6+1/4+1

80 2x6 short rest

Smith static lunge

10 each 1x10

17.5 each 1x10

Standing calf raise

65 2x15

Hyper 

5x10

22/10 Chest

30 deg incline DB press

25 2x8

HS press

30 each 5/6

25 each 7

Bent over cable fly B4

30 each 7/8

Bench

40 2x10

Shoulder shocker

5 1x7

Seated bent over laterals

5 2x20

Seated DB curl (palms out)

12.5 7/6

Standing cable curl (facing outwards)

10 15

Standing hammer curl

7.5 2x12

19/10 Deadlift

75.45

Deadlift

120 10/6+4

Felt fucking awesome. Breathe in at the end of each concentric. Couldn't feel my hands at the end of the first set. No back pain. 

Good morning 

40 5x10

Lat pulldown

60 10/8+2

Kroc row

25 1x20

17/10 Shoulders with Oscar

Seated DB press

20 2x10

Seated press

40 10

50 7

Rear delt cable fly B3

10 each 10

15 each 10

Standing DB curl

12.5 2x7

Palms out. Not alternating. 

Seated bent over laterals

10 3x10

Lateral raise machine 

15 10

20 10

25 5

Sled push 

4 laps 

Leg doms are nuts from yesterday. Trying to recover. 

KB swing 

16 1x35