I Heart Military Pressing

military press: 45×5, 95 x 2, 135 x 1, 155×1, 185 x1, 195 x 1, 205 x 1, 205 x 5 (PR), 210 x5,4 (PR)

leg press shoulders: worked up one rep and one plate per side until two plates per side. I did 2 plates per side x 6 and drop setted each plate down to an empty sled and got a pretty severe pump.

semi-strict curl: worked up to 115 x 2 x 10, 105 x 10 superset with:

rope overhead extension: worked up to 150 x 6, 140 x8, 130 x elbow pain so I stopped

oly bar concentration curl: 55 x 3 x 10 superset with:

lateral raise in scap plane: 25’s x 10, 30’s x 2 x 10 I stop short at the bottom and hold for just a sec at the top. Continuous tension, baby!

isometric pronated curl at 90 degrees of elbow flexion: 55 x 30 sec, 95 x 15 sec, 55 x 30 sec, 95 x 15 sec

I Heart Military Pressing

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