12/8 training

Sunday: seated Press: warmup to 185x11,5,3 rest pause

Lateral raises: warmup to 35/30/25x10,5,5+ iso

Machine chest press: warmup to 13/12/11 x 12/6/6

Floor skullcrusher: 35sx12,6,5 rest pause

Preacher curls: 50x8,4,4 rest pause 

Tuesday: 

1/19 training

Haven't trained in a while.. long story short the disc in my back is fucked lol so no more barbell squatting for me.  We'll figure out other stuff to do.

Monday:

Leg raises: 2x10

chest supported rows: warmup to 75x10,5,4 rest pause

One arm lat pulldown: warmup to 9,8,7x7,4,3

Face pulls: 3x15

Preacher curls: 50x8,4,5