Notes
I'll feel this a while I think.
DB bench
1 set 110s for 5 reps; 2 sets 100s for 5-6 reps; then
2x(5xDB bench 90s, dips, 5xSqueeze 50s, dips)
1 set of db bench 80s, dips, squeeze, dips
Pushup routine, breathing got a lot more relaxed by taking lighter breaths which allowed me to get a lot more reps out
Wide pushup; weighted dips (30), decline bosu, weighted dips
butterfly pushup; weighted dips, single ball pushup, weighted dips
oscillating pushup, WD, 2 ball, WD
fingertip, curls, decline bosu, curls
standard pushup, curls, single ball, curls
close grip on bosu,, curls, 2 ball, curls
toe touch pushup, weighted dips, decline bosu, weighted dips
bird dog, WD, 1 ball, WD
yoga PU, WD, 2 ball, WD
fingertip, curls, dec bosu, curls
standard, curls, 1 ball, curls
close grip bosu, 2 ball, curls
Then chest rows
3x( stretch ticep, w/ 40, chest row w/ 60, dips w/ 60, chest row w/40, drag curls w/ 70 standard curl w/ 70)
Ab routine - pretty solid
Legs: one leg squats on bosu with kettle bells, standing supermans on bosu, and hip drills on bosu (2 rounds of each)
That is all.