Today was a solid workout overall ... I got a massive arm pump from this, which was fun. I overall cut the volume down a bit and I have a massive amount of life stress going on (sick toddler, moving to Hawaii etc.) Anyway, got in what I could and overall got a solid pump.
A.
3x15-20 Incline Bench Press - RPE 8 on the first sets, ME on the 3rd set
3x10 3 Way Raise
Rest 2 minutes
-115# x 20, 125# x20, 135# x18 ... 3x10 with 2x5# plate
B.
3x15
Strict Pull-ups
3x15 (each arm) SA Seated DB OH Press
Rest 2 minutes
-BW pull-ups, 35# strict press
C.
3x8-12 each FAIL in
the 8-12 range.
BB Skull Crushers
BB Curls
90 sec rest
-80# across
D.
3x8-12 each FAIL in
the 8-12 range.
ALT DB Hammer Curls
DB Skull Crushers
90 sec rest
-35# DB across
E.
3x15
Tricep Push Downs - squeeze
for one at bottom
Zottman Curls
Rest 1 min
-55# push-downs, 2x15# DB for ZC
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