Notes
No time trial today felt pretty sore when I woke up
Shoulders
Seated overhead press dumbells (10x(2x20)), (8x(2x20)), (6x(2x30))
Seated dumbell lateral raise emphasis on 3 1 3 tempo (12x(2x10)), (10x(2x10)), (8x(2x10))
Lateral raise with cables (10x20), (8x20), (6x20)
Dumbell delt fly (12x(2x10)) sloppy form so dropped the weights (10x(2x10)), (8x(2x8))
Was going to do Reverse delt fly machine but the gym doesn't have that so I just did a shoulder press machine (10x40), (pretty sore by this point (8x40), (6x40)
Back
Bent over barbell row (10x45), (8x55), (6x65)
Lat pull down (10x42.5), (8x50), (6x50)
One arm dumbell row 3x(10x25) focused on squeeze rather than weight
Standing lat pull down (10x30), (8x35), (6x35)
Row machine (10x70), (8x105), (6x125) didn't get the best squeeze on the last set
Notes: rear delts seem super underdeveloped compared to everything else