July 05, 2019 at 03:00PM

Here we go. ⁣

Volume PRs everything but squats today. ⁣

Powered by coffee, Front Line Assembly, and Matt’s high carb chicken salad. ⁣

Shoulders And Legs⁣
Friday, July 5, 2019 at 1:43 PM⁣

Shoulder Press (Machine)⁣
Set 1: 45 lb × 5⁣
Set 2: 95 lb × 5⁣
Set 3: 125 lb × 5⁣
Set 4: 125 lb × 5⁣
Set 5: 125 lb × 5⁣
Set 6: 125 lb × 5⁣
Set 7: 125 lb × 5⁣

Notes: Added 5lbs from last. 3m rests. SS with same bar squats. ⁣

Squat (Barbell)⁣
Set 1: 125 lb × 5⁣
Set 2: 125 lb × 5⁣
Set 3: 125 lb × 5⁣
Set 4: 125 lb × 5⁣
Set 5: 125 lb × 5⁣

Notes: Low bar squats. ⁣

Reverse Fly (Dumbbell)⁣
Set 1: 25 lb × 7⁣
Set 2: 25 lb × 7⁣
Set 3: 15 lb × 10⁣
Set 4: 15 lb × 10⁣
Set 5: 15 lb × 10⁣

Notes: 1m rests. 2 more reps per set. ⁣

Lateral Raise (Dumbbell)⁣
Set 1: 20 lb × 7⁣
Set 2: 20 lb × 7⁣
Set 3: 20 lb × 7⁣
Set 4: 20 lb × 7⁣
Set 5: 20 lb × 7⁣

Notes: SS WITH FRONT RAISE. 1m rests. ⁣

Front Raise (Dumbbell)⁣
Set 1: 20 lb × 7⁣
Set 2: 20 lb × 7⁣
Set 3: 20 lb × 7⁣
Set 4: 20 lb × 7⁣
Set 5: 20 lb × 7⁣

Bicep Curl (Barbell)⁣
Set 1: 65 lb × 6⁣
Set 2: 75 lb × 6⁣
Set 3: 75 lb × 6⁣
Set 4: 75 lb × 6⁣
Set 5: 75 lb × 6⁣
Set 6: 75 lb × 6⁣
Set 7: 65 lb × 10 [Drop Set]⁣
Set 8: 45 lb × 12⁣

Notes: 2m rests ⁣

Standing Calf Raise (Barbell)⁣
Set 1: 75 lb × 10⁣
Set 2: 75 lb × 10⁣
Set 3: 75 lb × 10⁣
Set 4: 65 lb × 10⁣
Set 5: 45 lb × 15⁣

Notes: Toes elevated on plates. ⁣

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