Huge shout out to
@Yano for that all day therapy session yesterday. You're great people dude. Put my head back in the right place. So big thank you papa yano
Back/Glutes leftovers and today's Shoulders/Chest/Arms
Chest Supported Wide Grip D Bar Lat Pulldown 4 x 20,15,12,12
130x20
140x15
150x15
150x12,2
Lat Machine Standing Straight Arm 3 x 15
70x15
70x15
70x13,2
Barbell Hip Thrust 6 x 20 35s rest between sets
95x20x5
95x14,3,3
*load 115 next time
Dumbbell Arnold Shoulder Press SS Front Plate Raise 4 x 10 / 40s, 10# plate, eye level
20x10
20x10
25x10
25x9,1
Incline Smush / Hex Press 4 x 15
40x15x4
*struggled with these last reps but made it, might stay with 40 next time, might bump
Dumbbell Lateral Raise 10 + Dropset, 1/2 weight to absolute failure last 2 sets
15x10
15x10
15x10
20x10 / 10x16,4
20x7,3 BREAK - when the badass 80yo dude that's strong AF in the gym asks for a spot... you spot. Even if you were mid dropset
20x7,3,1 / 10x12,6,4,2
Single Arm Tricep Pulldown Pushdown SS EZ Bar Preacher Curl
3 x 12 each, 4s pause at bottom / 3 x Failure
20x12 / 50x20
20x12 / 60x13
25x12 / 70x10
*start with 70 curls next time. 20# increase
Cable Rope Tricep Extension SS Cable Rope Hammer Curl
3 x 10 / Failure
50x12 / 60x16
60x9, 0.75 / 70x10
60x8,1 / 70x10,2,1
*70 must be the new biceps number
Machine Seated Calf Raise 6 x 20
90x20x6
Almost got stuck again on the final rep.