Thoughts:
– gorgeoussssss day! loving the warm sun, finally!
– middle of the week stat holiday? thank you Quebec!
– with the 2 a day thing, I realize I am not taking in enough calories. I cant eat like before no mo, halfway through the day I felt shaky and my throat got sore and I am like oh chit, I need to stuff in more food. naps and eats are my best friends.
– that article on the main BB site from Joe Defranco is GOLD! I am going to try out all of those warmups, my shoulders feel like they are getting pounded every single day. Its like every day is prom night for my shoulders… So prehab and major mobility warmups will also be my friend.

AM Workout

pre: – resistance band shoulder dislocations laying on my stomach (this HURT so fukkin bad)
– Y Handcuffs
– Kneeling Thoracic Extensions
– Static Lat Stretch

6-Way DB Raise (30 sec rests)

10s x 10
10s x 10
10s x 10

2 Hand DB Overhead Tricep Extension (60 sec rest)

50 x 20
50 x 20

Lying Cable Curls (60 sec rest)

37.5 x 20
47.5 x 20

That was it! LOL Had to rush back to work. And eat food.

PM Workout

pre: Defranco Simple 6 Upper Body Warmup

Push Press (2 min rests)

bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+ 70 x 12
+ 80 x 10
+ 90 x 8
+ 100 x 6
+ 110 x 4

notes: love these so much more than DBs, at least for the hypertrophy aspect of it

Z Press (rolled up yoga mat under my butt, 60 sec rests)

bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

notes: 125 set had a good grinder on the last rep, so I stopped there

Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

notes: big jump from the 30s, lol

Leaning Strict Cable Side Raises (30 sec rests)

2 plates x 10/10
2p x 10/10
2p x 10/10

post: 15 min LISS

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