Board incline press: warmup to 235x8+3+4 5 sex negative + iso going up next week
Decline pushup: amrap
JM press: warmup to 105x8+4+4 5 sex negative going up next week
Lateral upright rows: orange band+45x10 + green band+45x7 + red band45x6 + isolation
Monday: Chest supported rows: rest pause 55+greenband 8+5+4+isolation I hate this with bands. Annoying to set up. I'll figure something else out, maybe just use micro drops for this exercise
Single arm pulldown: micro drops 7-6-5x8-5-5 each side.
Banded bent over shrugs: 55+ green bandx8+4+4+isolation
Barbell preacher curl(rotating handles): 25eachside+redbandx6,2,2 + iso
Wrist extensions: 30 each side 10 lbs
Tuesday: warmup with nordstick and hanging leg raises.
RDL: warmup to 245x6 slow
Hip thrust: 2x135x10
Paused Front squat: warmup to 205x7
Vertical leg press + orange band: 20 reps
Leg extensions: rest pause 11x7+4+4
Seated calves: 110lbs
All I did this week cuz work and wedding shit swamped me
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