*treadmill
*super series warm up

Bench

  • Bar x 20 x 2
  • 95 x 10
  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 275 x 3
  • 315 x 2
  • 365 x 1
  • 405 x 1
  • 455 x 3 - added catapult
  • 495 x 1 x 3

DB Bench

  • 100 x 10 x 3

Close Grip Pulldown

  • 180 x 10 x 4

Hammer Curl

  • 45 x 10 x 3

My left shoulder is very tired and sore after training this week. It will likely be a down week next week to give it some rest and repetition training will be put on the shelf for a while too.

 
[youtube=https://www.youtube.com/watch?v=oJ9DE2CnYAo]