1/25/24

Today was a solid shoulder/arms workout... was a bit discouraged by the misses on the strict press, but I was reaching a bit on the loading and trying to push it, ended up not getting all the reps, but got a lot of intensity out of this session overall. 

A.

Strict Press 

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-135# for 10,10,9,8 

B.

Diamond Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Standing Single Arm DB Press 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25#

D.

Plate Lateral Raises

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Crossover Symmetry Iron Scrap

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

3 Super-Sets:

Supinated Grip Strict Pull-ups x 8-10 reps

Barbell Curls (45#) x 10-15 reps 

Inverted Skull Crushers x 10 - 15 reps 

*Rest 1:00-1:30 b/t sets

-Complete ... went 10/12/15 on each set ...great pump. 

G.

Tricep Rope Extensions 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#