Strong shoulders today. Lots of nice PRs. Close-grip push presses felt great.
Strict Military Press (close-grip, elbows tucked):
45×20
90×12
110×5
130×5
150×5
170×5
190×3
210×1
230×1
250×2 (PR)
265×1 (cg push press)
275×2 (PR, cg push press)
230×2
Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
177×6 (PR)
150×10
DB Hammer Curls:
55×6
65×6
75×6
85×6
95×6
OH Cable Curls:
30×12
40×12
50×12
40×12
40×15
Rope Pushdown:
50×12
60×12
70×12
70×12
70×12
Single-arm Underhand Pushdown (superset with rope pushdowns):
20×12
23×12
27×12
27×12
27×12
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
150×5
214×5
228×5
242×5 (PR)
256×5 (PR)
228×10
Rear Delt Flye Machine:
90×6
110×6
130×6
150×6
160×6 (PR)
110×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes