Good session, but elbows/forearms were feeling beat up so I took it easy on arm work. Presses felt a bit sluggish, but got the goal for the day easily enough.
Strict Military Press (close-grip, elbows tucked):
45×20
85×10
105×10
125×10
145×5
165×5
185×5
205×5
225×5 (PR)
185×10
Seated Bicep Curl Machine:
75×12
75×12
75×12
Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
OH Cable Curls:
30×12
30×12
30×12
30×12
OH DB Extension:
60×12
60×12
60×12
Single-arm Cable Pushdown:
20×12
20×12
20×12
Single-arm Underhand Pushdown:
20×12
20×12
20×12
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
200×10
175×10
175×10
Rear Delt Flye Machine:
90×12
90×12
90×12
90×12
90×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes