5/3/19

Today was a rough workout... ended up going to a baseball game yesterday and had about 6-7 beers... I was more hungover today than I thought I would be... pushed the workout back until the PM ... overall didn't feel great, but tried to get as much out of this as I could. Hangover and addition of my schedule being all fucked up with the PFT on Wednesday definitely affected the quality of this training... but overall its just one bad workout and won't affect things too much. Excited to get after it over this weekend.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers

-Complete, 2 x 10# plates for 2 x 15 

B.

Bench Press

3 sets x 3 reps (across at 230# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-240#, 235#, 230# ... needed a spot on the 3rd reps at 240# and 235# ... went back down to 230# for the last set and got all the reps... overall bummed about this, hopefully will come back next week and get 240# across. 

C.

Strict Press

3 sets x 3 reps (across at 155# last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, 160# across 

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-65#s for the first set, then two sets with 70#s 

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete

F.

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, cable push-downs 

G.

Land-Mine Twists

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 3 x 10 with 90# 

5/2/19

This morning was a great training session. Today was my upper body pulling day, but I added in some CrossFit on the front of it. Overall I felt very fit on this, running and C2B felt great. Cut out some of the strict pull-ups for C2Bs given I had my strict PU test yesterday on the PFT. Anyway, great day in the gym, massive pump, felt fit. Looking forward to tomorrow. 

A.

Every 5 for 35 (7 sets) of:
600m Run
Deadlift (315#) x 7 reps
C2B Pull-ups x 14 reps

-Complete, all reps unbroken, first five rounds were right around 3 minutes, last two sets were closer to 4 minutes. Wasn't too concerned about the times on this, just went for intensity. Great workout. 

B.

Lat Pull-Downs

4 sets x 12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, across at 110#

C.

Dumbbell Curls

3 sets x 12-15 reps

12-15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, across at 2 x 40# DBs 

D.

Dumbbell Front Raises

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, across at 2 x 15# DBs

E.

Shoulder "Ys"

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “Y"s.

-Complete, with crossover symmetry  

F.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “T"s.

-Complete, with crossover symmetry  

5/1/19

AM Workout (0600)

Marine Corps PFT

-Result =

286 (22 pull-ups, 115 crunches, 19:47 run)  ... overall glad to get this out of the way, probably could have pushed the run a bit more, but was running without anyone to push with. Pissed I got a no-rep on the pull-ups, but it happens. Overall a solid day, looking forward to getting back to training/lifting.


PM Workout (1315) 

Not the best workout I've ever had... but got in the work. Missed a few reps, which is the first time that has happened on this program, but overall this was still a solid session. Looking forward to trying to hit some of the missed sets/reps today again next week.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent-Over BB Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 45# bar 

B.

Bench Press

4 sets x 5 reps (across at 215# last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Went 225# x 5, 225# x 4 (didn't go for the 5th rep, had no spotter and that 4th rep was a huge struggle), 215# x 5 x 2 sets ... overall happy with this. Want to hit 5x5 across at 225# at the conclusion of this program. Definitely getting close to that. 

C.

Bench Press

3 sets x 8-10 reps (across at 195# last week for 10,8,8)

Lower the weight to a number that will have you reaching failure within the given rep range.

-Went 200# x 9, 200# x 7, 195# x 8 

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach failure within the given rep range in all 3 sets.

-135# x 12, 155# x 12 x 2 ... went light on this... was pretty spent by the time I got here and wide grip benching is always very awkward 

E.

Skull Crushers

3 sets x 8-10 reps

-Complete, 3 x 10 with 70# EZ bar 

F.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 10 with 2 x 35# DB

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 10 with 2 x 25# DB

4/30/19

Got back from a work trip late last night ... tapering down for a event tomorrow, but wanted to move this morning after the long drive/trip. Overall went through things easily today, was a restorative session. 

A.
On the Minute x 20 (4 Rounds):
Minute 1 - 12/9 Calorie Bike
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 5 Burpees 
Minute 4 - Plank x :40
Minute 5 - 12/9 Calorie Ski Erg

-Complete ... was some good aerobic movement, not too taxing, built up a slight sweat. 

B.
ROMWOD 

-Complete

4/29/19

Complete Rest

4/28/19

Easy ~5 and 1/2-ish miles through Queens at about 9 am. Had a great run at a conversational pace with my wife. Really enjoyed running around and exploring with her. Lots of great food at brunch afterwards.

4/27/19

Today was a solid session. Hit my upper body pressing stuff and added in some solid conditioning. Overall a great workout, really enjoyed my time in the gym today.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

B.

Bench Press 

3 sets x 2 reps (across at 235# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 245# 

C.

Incline Bench Press 

3 sets x 1 rep @ 85% (195#)

85% of your one rep max incline bench press 

-Complete, this was very easy after part B. I think I am in need of an incline bench PR. 

D.
Every 10 for 40 (4 sets) of:
400m Run
10 Burpee Box Jump Overs (24/20")
15/12 C2B Pull-ups
20 Wall-Balls (30/20#)
25/18 Calorie Bike

-Complete, times went:

5:20
5:49
6:10
6:11 ... rough ... only set of wall-balls unbroken was the first one, all others went 11/9 ... C2B unbroken. This was the most intense CrossFit I've done in a while. This sucked and was very difficult, but I enjoyed it.

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, green band

F.

Dumbbell Side Raises

3 sets x 8-10 reps

-Complete, 3 x 10 reps with 2 x 30# DB 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.
3 x Side Plank x :60 (:30 each side) 

-Complete, 3 x 10 reps with 2 x 30# DB 

4/26/19

Active Recovery. 

Today was some Marine Corps PT. It was fun to get out there with the Marines and get some physical activity in. This wasn't too taxing, we basically ran around for about 2 miles between various bodyweight stations. Lots of pull-ups/push-ups/squats/planks ... stuff like that. Overall was fun and refreshing, not too taxing. Looking forward to a tough training session tomorrow. 

4/25/19

Today was a solid workout, I felt pretty strong on everything, which was nice. I am really enjoying this program, looking forward to hitting the next workout on Saturday.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 2 x 10 reps, each arm with 65# DB

B.

Bench Press

3 sets x 3 reps (220 across last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 230# 

C.

Strict Press 

3 sets x 3 reps @ 80% (155#)

80% of your one rep max strict press.

-Complete

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, across at 2 x 65# DB for 3 sets of 10 (each arm) 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-Complete, across with 53# KB, 3 sets of 10 (each arm) 

F.

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, went with 85# 3 x 10 with cable extensions, wide-grip 

G.

Land-Mine Twists

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 3 x 10 across at 90# 

4/24/19

Today was a great workout. It was the typical upper-body pulling day from this program, but I added in parts A and B because I wanted to feel out squatting and snatching heavy-ish. Overall happy to snatch 225 EMOM. It didn't feel tough at all and no pain in my back.

A.
Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

-Complete, across at 275# 

B.
Power Snatch
On the Minute x 16 (4 sets) of:
Minute 1 - 3 Power Snatch
Minute 2 - 2 Power Snatch
Minute 3 - 1 Power Snatch
Minute 4 - Rest

-All reps were TnG, sets went:

135/165/185#
155/175/195#
175/185/205#
185/205/225#

C.
Pull Ups
3 sets x 12-15 reps
Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 25# weighted vest - went 15,13,12

D.
Rack Chins
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, 25# weight-vest - went 10,8,8

E.
Lat Pull-Downs
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins

-Complete, went 120# x 10, 140# x 10 x 2 sets

F.
Seated Alternating Dumbbell Curls
3 sets x 8-10 reps
8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, went 2 x 30# for 10, 2 x 35# for 10 x 2 sets

G.
Shoulder "I"s
3 sets x 15 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.
GHD Sit-ups
3 x sets x 15 reps 

-Complete

H.
Shoulder "Y"s
3 sets x 12 reps=
Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s
GHD Back Extensions
3 x 15 

-Complete

I.
Shoulder "T"s
3 sets x 15 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.
3 Sets:
Side Plank x :60 (:30 each side)

-Complete

4/23/19

Track Workout.

A.

6 sets: 

Sprint 50m 

Run 350m
Rest 3:00

-Result =

79, 77, 70, 74, 75, 75 ... took a bit to get warmed up... then went super HAM on that third one... overall happy with my effort here... this  is good variance for me, I am much better at running a consistent 400 than I am at going 100% for 50m and then trying to pace out the next 350. Overall a fun workout, was happy to start my day with this. 

4/22/19

This morning was a solid workout. I felt strong benching. This is definitely the best I've done benching in a very long time (years). Overall happy about this, it is fun to progress in a specific area of weakness. Got a huge chest/upper body pump from this. Excited to hit some more workouts this week. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Pendlay Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, with 45# bar 

B.

Bench Press

4 sets x 5 reps (across at 205# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 215# 

C.

Bench Press (across at 185# last week) 

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete, 195# x 10, 8, 8 ... maybe could have gotten sets of 9 or 10 reps on those last two sets, but didn't have a spotter today. Still proud of getting the first set of 10 and for overall feeling strong on those last two sets. 

D.

Close Grip Bench Press (145# + across) 

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-Complete, across at 135# for 3 x 10 ... I was rocked after parts B and C ... didn't push this, just went for quality reps. 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete, 3 x 8 with 2 x 45# DB 

F.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, across at 2 x 25# DB with :60 rest ... cut the weight and rest intervals down due to needing to get out of the gym quickly. 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, across at 2 x 20# DB with :60 rest ... cut the weight and rest intervals down due to needing to get out of the gym quickly. 

4/21/19

This morning was a solid workout, perfect running weather, about 55 and very sunny. Had a great time getting this in. I was a bit sore in my hamstrings from yesterday... probably from the burpees... not really sure, but I tried to push through it and get intensity out of this.

A.
Track Workout

4 Sets of:

Run 700 Meter
Rest for 1:15
Run 300 Meter
Rest 3:00

-Result =

2:30
1:02

2:32
:59

2:37
:55

2:42
:55

B.
ROMWOD

-Complete

4/20/19

Had a solid session this morning ... I added in some cardio into this, overall ended up being a good workout.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete 2 x 15 with a blue band

B.

Bench Press

3 sets x 2 reps (225 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 235# 

C.

Incline Bench Press 

3 sets x 3 reps (175 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-Complete, across at 185# 

D.

Seated Unsupported Alternating Dumbbell Shoulder Press

3 sets x 8-10 reps (each arm)

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, with 2 x 50# DB ... have been doing these supported lately, didn't have the equipment, but got a good workout out of this without support. 

E.
Every 3 for 30 (10 sets):
Odd Sets: 20/15 Cal Ski Erg  + 10 Bar-Facing-Burpees
Even Sets: 20/15 Cal Bike + 10 Bar- Facing Burpees

-Result =
1:27 (ski)
1:11 (bike)
1:28 (ski)
1:26 (bike)
1:32 (ski)
1:38 (bike)
1:36 (ski)
1:43 (bike)
1:48 (ski)
1:57 (bike) ... went out super hard on the first bike, otherwise was generally consistent ... I was dragging ass on the last 3 sets of this. Overall great conditioning.

F.

Pallof Press

3 sets x 8-10 reps

3x8-10 facing each way. 2 second hold at extensions.

Dumbbell Front Raises

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 1 black band and 2 x 20# DB for 3 x 15

G.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.
3 x :60 Plank (top of push-up)

-Complete with 2 x 30# DB

H.

Shoulder "T"s

3 sets x 8-10 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, using 15# bands on cross symmetry 

I.
ROMWOD

-Complete

4/19/19

Active Recovery Day.

A.
1.5 Mile Easy Run

B.
6 sets of:
Sprint 100m
Rest :60

C.
1.5 Mile Easy Run

-Complete ... didn't time any of this out, just went easy on the 1.5 miles and hit the 100s at about 90% intensity. Overall felt very refreshing, great way to start the day. 

4/18/19

AM Workout (0530) 

Jumped in another class, modified the lifting a bit, but overall got a good workout out of everything. This was a very 'crossfitty' workout, but overall felt good and got through everything consistently.

A.
Deadlift
10-10-10-10-10

-245#, 315#, 335#, 335#, 350# ... no pain, felt strong, very comfortable #s for this rep range

B.
AMRAP 15:
30 Double-Unders
20 KBS (72/53#)
10 Toes-to-Bar
5 Strict HSPU

-6 Rounds + 21 DU ... had to break up the KBS after the third round, lots of reps there and very grip intensive, but overall this was a fun/short workout.

C.
~15 minute super easy jog home from the gym

-Complete

PM Workout (1500)

This afternoon was a decent session... despite working out this morning, felt pretty strong on everything and got all the reps I needed to hit this week.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers

-Complete, 2 x 10 with 10# DBS

B.

Bench Press

3 sets x 3 reps (210 across last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 220# 

C.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3 x 10 (each arm) with 2 x50#, 55#, 60# 

D.

Strict Press

3 sets x 4 reps (145 across last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, went 2 sets at 150#, 2 sets at 155# 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-Complete, 3 x 10 across at 50# KB 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 3 x 15 with 2 x 15#, 2 x 20#, 2 x 25# DB

G.

One Arm Farmer Carry

2 sets x 20 reps

20 steps per arm The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Complete, across with 60# KB ... not very heavy, but it was the biggest one I had 

4/17/19

AM Workout (0530) 

This morning was a fun/lower volume session. Jumped into a class ... changed the lifting, there were some % squats, but just went off of feel and didn't push things too hard. Conditioning piece was very simple and a good sweat.

A.
Back Squat
10-10-10-10-10

-135#, 185#, 225#, 225#, 275# ... all sets felt easy, just didn't want to push things too quickly coming off of this injury. Overall happy to hit 275# for 10, even if it this is no where near my 10 RM.

B.
For time:
600m Run
10 Single-Arm DB Box Step-ups (24/20")
400m Run
20 Single-Arm DB Box Step-ups (24/20")
200m Run
30 Single-Arm DB Box Step-ups (24/20")

-8:46 ... had never done these before as I was unable to do the Open this year... was not too surprised by how these felt or went.

C.
ROMWOD

-Complete

PM Workout (1500)

This afternoon was a good session... always surprised by how much these very simple back/bicep workouts get me. Massive pump on this, had a fun time.

A.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 3 x 8 with 35# weight

B.

Rack Chins

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-went 13, 10, 10 unbroken sets ... was pretty much wrecked from part A

C.

 Supinated Close-Grip Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.

-Complete, 3 x 20 @ 105# ... massive pump

D.

Hammer Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, went 3 x 12 with 55#s ... then 3 x 12 with 50#s for two additional sets... arms were totally fried by this point ... probably should have done much lighter on these. 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, 2 x orange band

F.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s.

-Complete, 2 x orange band

G.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, 2 x orange band