#bro press

-Reverse Grip Bench Press 205 for 6, 4, 2 reps. 1 minute rests. Eh, I’m okay with this. First time trying them in a while, but they felt great this time so hopefully they’ll progress fast. Going to make these my main move for a bit to focus on upper chest.

-Dips +35 for 12-6-3 reps. Rest pause. Not the worst, but not to bad as the second movement.

-Arnold Press 32.5′s for 8-5-4 reps. Rest pause. I liked these a lot and am going to use them as my main shoulder exercise for a while now.

-Back Lever Curl Up 9-6-5. Rest pause. These felt pretty good today. I did some shoulder raises before it to get blood into them before going into the deep stretch that is at the bottom of these.

-Iron Roundhouse Hammer Swings, 5 sets of 5 each side. Opposite side’s set as rest. These were alright, I definitely have to work on technique a bit.

-Alternating Front and Lateral Raises. Just did a ton of these to get blood into the area while my chicken was cooking.

-Dips +55 for 9, 6, 4 reps. 1 minute rests. These were tough, but I’m happy with the reps I got.

-Low Incline DB Fly/Press 52.5′s for 10-4-3-3 reps. Rest pause. Eeek these are tough.

-Floor Press Lockouts 215 for 8-4-2 reps. Rest pause. Eh.

-Dips +60 for 7, 4, 3 reps. 1 minute rests. Added some plate presses between some of these to activate my chest more. I’m really happy with how these went.

-Low Incline DB Fly+Press 52.5′s for 9-4-3 reps. Rest pause. These felt great.

-Floor Press Lockouts 185 for 14-8-5 reps. Rest pause Not too happy with the strength, but I never do these, so that is okay.

-Overhead Crazy Bell Holds 115 for 3 sets of 30 seconds. I did a thoracic spine mobilizing exercise before each of these.

-Dips +50 for 8-4-2 reps. Rest pause. These were okay, not my best.

-Overhead Press with Crazy Bells for Weight 95 for 6-5-4?. Rest pause. These were not my best either and I lost my rep info for it. but remember I got 6 on the first set.

-Paused Wide/New Grip Bench Press 245 for 5, 235 for 6, 225 for 8. 3 minute rests. Everything felt heavy on these, but it finally clicked a bit better on the 225 and my arch felt better too. Right shoulder felt a tiny bit off again.

-Dips +42.5 for 8, 7, 6 reps. 1 minute rests. PR for the second set reps, and my bw should have been up from my cheat day, so I am happy with these.

-Inversion Table for 5 minutes.

-Overhead Press 125 for 4, and 4 sets of 3. 1 minute rests. My shoulders are not up to par with the rest of my strength. :/ I have not done these in a few months because I have been focusing on DB’s.

-Dips +42.5 for 8, 6, 5, 4 reps. 1 minute rests. This is a pretty great PR.

-DB Overhead Press 42.5′s for 10, 8, 6 reps. 1 minute rests. Not bad considering I did OHP prior.

-Really warmed up my shoulders and did the alignment stuff as well.

-Paused Wide/New Grip Bench Press 235 for 8, 6, 5 reps. 3 minute rests. Very happy with this. Tied with my PR on this, and should have me pressing around 300 still. Taking into account the amount of weight/inches around my navel I have been losing this is awesome as I started my cut with a 305 bench. I only got 6 with this on the 10th, but not sure if it was really to failure.

-Dips + 30 for 12-6-4 reps. Rest pause. This is a PR. I think I forgot to use my mouth piece on these which honestly makes a rep or so difference so even more awesome.

-1-Arm DB Overhead Press 52.5 for 6-3-2 reps. Rest pause. This is a PR also.

-Cross Body Triceps Extensions 27.5 for 9, 6, 4 reps. 1 minute + other arm’s set rests. Awesome! This is a PR from last workout.

-Inversion Table 5 minutes.

-Paused Wide/New Grip Bench Press 245 for 6, 4, 5 reps. 3 minute rests. Right shoulder is still feeling a little rough. I am happy with this, PR is 7, but the last time I did AMRAP on these on the 3rd of this month I only got 5. Before that I had matched my PR on March 5th. Knowing how I work this should be stronger than my last workout of 225 for 9 by 1 rep.

-DB Overhead Press 47.5′s for 10, 5, 5 reps. 1 minute rests. This should be a nice PR, best before this was 9 on March 20th.

-DB Flys 42.5′s for 7, 6, 5 reps. 1 minute rests. Best is 8 as the second exercise, so not bad. Shoulder felt off.

-Crossbody Triceps Extensions 27.5 for 8, 5, 4 reps. 1 minute rests. Second time doing these recently, but this is possibly a PR from the 12 with 22.5. I will probably try for 15 with 22.5 next time. Shoulder also felt off on these.