Day 2

A. Standing single arm db press 10 rm

10lbs(10), 15(8), 25(6), 30(10)

B. Strict Wtd pull-up

3 regular, 2.5lbs(2), 5lbs(2), 10(2), 20(2), 25(2), 27.5(1), 30(1)

C. CG bench 30x1

bar(10), 55(8), 6(65), 2(95), 2(105), 3(115), 1(135)

D. DB external rotation 30x1 (pretty hard)

6(5lbs), 8(7.5lbs)

E. Powell Raise

6(5lbs), 6(7.5lbs), 8(12.5) (was able to get the 8 reps with left arm and only 4 with right arm, did left first due to knowing its weaker..)

F. Side plank

1:03 each side

G. Supinated Grip bar hang (couldnt hold on due to grip and somewhat uncomfortable, did reg bar hang)

15 secs on/15off for the 2 mins


Workout was a lot on shoulder. felt pretty beat up. For bench only went as far down as if doing it on floor. Did not have a lot of video due to having no one to help out and hard to place camera for certain exercises. did do the shoulder and hip for warm up. need to still video hip warm up.