Oct 26 – Shoulders and Bicep
Weight: 250.6
1) Seated Military Press
295 x 7 (6 + 1 forced)
2) Standing DB Lateral Raise
40 x 8
55 x 9 + 3 partials
3) Cybex Kneeling Lateral Raise
150 x 8
170 x 9 Full Reps
4) Pin Loaded Cybex Press with Narrow grip
150 x 8
Stack x 13 ( very hard 13th rep lol)
5) Chest Supported Rear DB Fly
40 x 10
50 x 13 + 5 Partials
6) Reverse Pec Deck
150 x 8
170 x 7 + 2 forced Reps
7) Single Arm Bicep Curl Machine cybex
50 x 10
60 x 9 last rep being forced
8) Cybex Standing Cable Curl
30 x 10
40 x 10
50 x 8 / Drop 30 x 10
9) Rope Hammer Curl
47.5 x 10
47.5 x 8 / Drop 30 x 8 / 20 x 10
