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tuesday my back workout wasnt much, focused on lats
wednesday shoulders

shoulder press- 135x2x30 warm up
side delt raise and front raise with 30lbs db for high reps

press on hammer machine

worked up to 3 platesx5 then did a drop set


today arms

CG bench- 225x10
                 275x5
                 300x1(felt like i was benching 135)

                   no spotter so it was good enough for me

skull crusher and btn extension- 75lbs(ez bar)

rope pushdowns

curls- worked up to 135x10
did db work


tomorrow is legs


also- weighed in at 270

my bf% looks the same
arms are bigger since they cant fit in my uniform sleeves anymore
back is a lot bigger and chest is more full

Todays weight- 264lbs

SM shoulder press- did high reps up to 225x2(there isnt any cable on this one so there is no help on it) and worked back down getting 10-15 reps

kneeling 1 armed BB shoulder press- 25x15, 35x15, 45x15(also doing 2 armed at the end for 10 reps)

side shoulder raises- 30x20, 35x15, 45x10
front shoulder raises- 25x3x20(slow tempo)
bent over db rear delt then someother lil shit

Today- Shoulders

Shoulder press on chest press/lat pulldown hammer machine-(single arm)
1 plate each sidex15
1 plate+25x15
2 platesx10
2 plates+10x10
2 plates+20x5
2 Plates+35x5
3 platesx5(new PR)

then drop set back down

Shrugs- 315x3x15
side dealt raise- 3x15
front dealt raise- 3x10(5 normal and 5 reverse)
bent over rear dealt raise- 1x20

machine work

mile run

monday was chest focused
worked up to a close grip floor press on a SM for 335(benches were taken up)
then the rest is pretty straight forward

yesterday was back focused

rack pulls with monster minis- worked up to 405
lat pulldowns- 200x10
bench with monster minis- worked up to 225( had a bit more in me)
then some tris n bis

today is shoulder focused

friend bitched out so i did arms today

basically extensions and curls, nothing exciting or worth putting down


tomorrow a quick shoulder workout and friday is legs, and in a few weeks my legs will be on saturdays

just going to do it for the week to take a break from what i was doing before and maybe ill go back or figure something else out.  By now I was hoping nobody would be at the gym but it hasnt died down like every other gym ive been to and what i was doing before had me using a lot of different things and a lot of people like to do curls in the squat rack and that bullshit.

But i was thinking about going back to doing strength and focus on deadlifts and bench, bench press because a lot of states now have the bench as a test for state troopers and deadlift because my jumping was at its best when my deadlift was a lot higher



today

bench- 135x10(felt like nothing was in my hands)
            225x10(felt the same)
            275x8( felt easy)
            185x10

Hex DB Press- 65x3x15

Hammer press- worked up to 3 plates for 3 then went back down.  The other hammer press i used to use i could do 5 plates for 5 reps so not sure how this 1 is that much different.

2 different fly variations

machine press.

today was just more supersets, nothing special really, legs tomorrow