Clean and press: 165 , 4x5
225x1 pr!
I did these rep ranges for rest of the workouts, 12,10,8,6
Dumbell press: 55,60,65,70
Front raises: 25's
Superset side laterals and upright rows.
25 lb dumbells, 60 lb barbell.
217 this morning. Exactly where i wanna be weight wise. Feed good. Today was pull day. Doing high carbs push, pull and leg days, arms, shoulder,cardio and rest days i do low carb high protein.
Preworkout i has 10 mg halo, 100 mg tne with my 200 mg cruise shot and a scoop of lit preworkout.
10 min on stair climber for warmup.
Sumo deads: 495x2, pr for me
Fatigue drop: 405, 3x3
Powershrug: 365, 2x5
Romanian deadlift: 275, 2x5
Bent rows: 225, 2x5
Goodmorning: 135, 2x5
Underhand lat pulldown: 200, 2x5
Barbell curls: 60#, 5x12 fast then ar rhe end of each set 6 super slow reps for burn.
Skullcrusher: 50# barbell, 5x15
Hammer curl: 30#, 5x12, run the rack at end.
Straight bar tricep pushdown: 100#, 5x20
Incline dumbell curls: 20#, 3x12, 6 super slow after 12
Overheard rope press: 30#, 3x15
Concentration curls superset with 1 arms kickback
5x12, curls: 15#,kickbacks:10#