7/26/24

Overall a decent shoulder/arms workout... cut out the heavy strict pressing and just started with the bradford press today... really wanting to continue to improve at this exercise and work on my shoulder mobility 

A.

Bradford Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75# 

B.

DB 1 and 1/2 Shoulder Press 

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

C.

DB Shoulder Press 

3 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

D.

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 

E.

Plate Front Raise 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-10# bumper 

F.

Banded Push-ups

Supinated Grip Strict Pull-ups

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-purple band, BW pull-ups

G.

Bench Dips 

Barbell Curls 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW dips, 75# curls 

H.

Inverted Skull Crushers 

Hammer Curls

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-BW SC, 2x35# curls