Back at it after a week and a half rest – everything felt pretty good. The neck/trap nerve thing is still there, but I just worked through it. Didn’t push tricep/shoulder stuff too hard, but they felt good.
Plate Halos:
25×40
Standing Plate Squeeze Press:
25×20
Standing OH Plate Squeeze Press:
25×20
OH Plate Extensions:
25×30
Arsenal Plate Loaded Chest Press (seat pos: 2):
90×20-20-20
180×15
270×10
360×10
450×10
470×8
490×4 (PR)
450×6
410×8
360×10-270×12
Incline DB Flyes:
25×15
50×12
50×12
50×12
50×12
Incline OH EZ Extension:
50×20
50×20
50×20-20-20
HS Seated Rear Lateral Machine:
45×15
70×15
100×15
150×12
200×10
225×8
Arsenal Plate Loaded Lat Pulldown:
90×12
180×10
230×10
115×5 (single arm)
180×10
180×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes