Presses felt strong, nice PRs with room to spare. Strong workout.
Strict Military Press (close-grip, elbows tucked):
45×20
70×20
90×12
110×5
130×5
150×5
170×3
190×3
210×3 (PR)
215×3 (PR)
185×6
Seated Bicep Curl Machine
100×6
125×6
150×6
160×6
170×6 (PR)
160×6
150×6
Seated Bicep Hammer Curl Machine:
75×6
87×6
100×6
112×6 (PR)
100×6
100×6
OH Cable Curls:
20×12
30×12
30×12
30×12
30×20
OH DB Extension:
45×12
55×12
65×12
Rope Pushdown:
40×20
40×20
40×20
Single-arm Underhand Pushdown:
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
125×8
175×8
200×8
175×8
125×10
Rear Delt Flye Machine:
90×8
100×8
110×8
90×8
90×8
Duration: 40 minutes