In order to catch up, I did 2 workouts, and cut down the volume a bit. One workout before noon, the other in early evening.

Workout 1

Standing 1 Arm DB OHP (2 min rest)

30 x 5/5
*wrist wraps, elbow sleeves on*
50 x 3/3
70 x 8/8
75 x 7/7
75 x 5/5
75 x 3/3

notes: moved up to the 75s, got tiring real fast, haha

Seated Smith Machine OHP (90 sec rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 7
+ 110 x 4
+ 110 x 5
+ 110 x 6

notes: as time went on and I was recovering from the DB presses, I started to get stronger each set on these :/

then back to work.

Evening Workout Yeah, I cant find my notes from last night, so here is my best recollection.

Superset: Weighted Twists & Roman Chair Knee Raises. 3 sets of that

Superset: Side Plank, Side Plank, Plank, Half Turkish Get Ups, Dips. 3 sets of that

3 sets of seated DB Curls

3 sets of Pushdowns

3 sets of Cable Curls

After that, I came home, ate some food and pretty much passed out. Long week.

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