Notes
Back and Bicep primarily, some abs and shoulder stuff too. Let's see how much I remember
Mostly done to failure
Shoulder press - 45s
in/out curls 45s
scapular pull ups
in/out slow eccentric - 25s
Hand stand pushups
supination curls 45s
scapulars
supinations slow/ecc 25s
alt shoulder press 45s
static arm curls 45s
butterfly pullups
statics 25s
hand stand pushups
hammer curls 45s
scapulars
hammers 25s
squat rows 45s
crouching curls 45s
scaps
crouching 25s
hand stands
supinations 40s
butterfly pu
supinations 25s
Repeat everything but changed the 45s to 40s, also took out the handstand pushups as they were extremely painful on my breathing (shame too because I had tons of strength for them), and added various shoulder flies and swimmers press
Then I think 6 sets of
Chest rows very slow with 40s
drag curls with 60
throw curls with 20s - lowered to 15 for the last 3
then abs:
maybe 15 minutes with a 15 lb kettle bell for everything - hard on the breathing; added in a v- leg toe touch with alternating leg/hand switching the weight each rep to do them one handed - loved it
just a couple quick leg things nothing to write home about.