military press 65x5 70x5 80x3 90x3 100x5
super set with chin ups 8 reps 5 sets
*i was hoping to get 8 reps in with 100lbs, so i was a little disappointed, i think i was weak because of the giant db presses i did on the weekend at events. My form is not the best on the giant db, i need more leg drive, so i think i tired my shoulders
incline db press 45lbs 8 reps 4 sets
*these were pretty easy, next time i will do 50lbs db
super set with face pulls 60lbs 20 reps 4 sets
db bent over rear raise 15lbs 10reps 3 sets
db lateral raises 15lbs 10 reps 3 sets (super set with db bent over rear raise)
conditioning
10min rowing machine 500m hard 200m recovery
10min bike, moderate intensity
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