Well not really, but today was a good day.
Warm up
Dynamic band presses. Hooked a band over some pull up handles on a rack and pressed out as fast as possible.
Football bar bench
bar x 10
135 x 5
145 x 3
160 x 3
175 x 8,8,12 Felt really good, left lots in the tank. Lots of control and speed.
DB rows
130 lbs x 8,8,8,8,12 grip is getting better and these felt easier this week, up the weight next week.
db seated overhead press
60 x 5
65 x 5
70 x 5
75 x 8 This set felt good, lots of strength there and no pain in the shoulders. All good signs.
Cable rows
240 x 5,5 focused on pulling hard not caring much about form.
150 x 10,10 more controlled and slower.
BB curls super setted with fat grip rope pull downs. 45 lbs each for at least 15 reps, over 20 if possible.
Kettle bell swings
32kg x 15 both hands
32kg x 10 each hand
Rotator cuff work with a 12 lb weight.
light cardio and stretching.
For those who wonder, I do low impact cardio at the end of my workouts as a cooling down of sorts. Just letting the heart slow and the sweating to stop. no real reasoning behind it.
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