I was not feeling it at all today. It took 10 minutes on the treadmill before my body woke up. My HR was really low for the first 10 minutes (49-51) and I was walking like a zombie. Felt better the next 20 minutes when it went up into the 70's.
Incline dumbbell fly 40 lbs x 10, 65 lbs x 10/10 and 80 lbs x 10 (warm up)
Incline dumbbell press 2x10, 140 lbs x 13/4/2/2 (15 breath rest pause between working sets. I was strong, but the mind muscle connection was not there.)
Hammer strength decline press 1x10, 462 lbs x 7/372 lbs x 7/282 lbs x 15/192 lbs x 20 (drop set)
Dumbbell fly stretch 60 seconds
Dumbbell pullover 80 lbs x 10/10/10/10 (Warm up. Arms straight, no bent elbows or it doesn't count.)
Hammer strength iso lateral high row 2x10, 227 lbs x 10/182 lbs x 8/6 (15 breath rest pause between working sets. I was not feeling it, so I dropped the weight on the working set. I had full range of motion and felt a good stretch at the top, but still nothing.)
Single arm pull down 3x10, 100 lbs x 10 (Just a straight set. I almost walked out after my second warm up set, because today sucked, but I stuck with it. Glad I did too, because I actually felt this.)
Hanging lat stretch neutral grip 60 seconds