Time to Sh!t or get off the pot.....

[Canucklehead]

Feb 21 Mostly Arms
Feel like I might be catching a cold.
Really short rests between everything here:

Underhand pulldowns
100 x 25
120 x 20
140 x 15
160 x 10

BB curl
55 x 10
65 x 10
75 x 10

DB curls
20's x 15
20's x 15
20's x 15

Pushdowns
50 x 20
60 x 20
70 x 20 drop 50 x 15

Kickbacks
20's x 15
20's x 15
20's x 15

OH1DB 2 hand extensions
45 x 25
45 x 15
45 x 15

[Canucklehead]

Feb 22 Shoulders
Definitely catching a cold.

High incline DB press
20's x 50
40's x 25
60's x 12 kinda irritated my bad shoulder a bit

Strict laterals
15's x 15
20's x 10 x 5 sets really short rests

Wide grip upright rows
55 x 20
75 x 20
75 x 20

Front raises, thumbs up
15's x 20
15's x 20
15's x 20

Plate raise, all the way from crotch to overhead
25 x 15 superset w/
DB press
20's x 30 just for da pump

[Canucklehead]

Feb 24
Have bad sinus cold. Head feels pressurized

Glute bridge
x 30s
x 30s
x 30s

Hip stretches

BW squats
x 15

Stretched all lower body

Deadlifts from short blocks (mid shin)
85 x 5
115 x 3
135 x 3
165 x 3
185 x 1
185 x 1
215 x 1
235 x 1 felt like my head was going to explode. stupid cold

BW squats
x 30
x 30

[The Joker]

That's great. No pain while deads

[Canucklehead]

That's great. No pain while deads

It is great!

[Canucklehead]

Feb 26 Bench/upper back

Band pull aparts (w/ two bands)
x 15
x 20

Band RC stuff

Shoulder dislocates x a bunch

Bench
85 x 10
115 x 10
135 x 5
155 x 5
175 x 3
195 x 3
215 x 1
165 x 15

CGBP
165 x 5
135 x 12

Incline bench
135 x 15
135 x 12

Underhand pulldowns
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10
140 x 15
140 x 15

Wide grip pulldowns
100 x 15
100 x 15
100 x 15

[Canucklehead]

Feb 27 random stuff

Band RC work, lots of variations, Band pull aparts, and lacrosse balled the shiz out of my traps and upper back.

Seated rows, neutral grip
100 x 15
160 x 15
210 x 15
210 x 15
210 x 15
160 x 15

Lying leg curls w/ 20lbs ankle weights
x 100
x 100

Ab work.

[Canucklehead]

Feb 28 shoulders. felt a little crunchy.

Strict laterals
15's x 15
20's x 15
20's x 15
20's x 15
20's x 15
15's x 15

Front raises, thumbs up
15's x 15 x 5 sets

BPA's
x 20 x 4 sets

Widegrip DB upright rows, slow
20's x 20 x 2 sets

[Canucklehead]

March 3 deads/ lower body

Glute bridge
x 30s
x 30s
x 30s

Hip stretches

DB squats
25's x 15

Stretched all lower body

Deadlifts from short blocks (mid shin)
85 x 5
115 x 3
135 x 3
165 x 3
185 x 3
215 x 1
235 x 1
255 x 1
255 x 3

BW squats, slow tempo
x 25
x 25
x 25

Broomstick GMs trying to use my ass lol.
x 10
x 10
x 10

[RMB]

Get back with it.