Update

17th March
Arms

rope pushdown
100 * 12, 12, 12, 12

Close grip bench
185 * 8, 8, 8

Lying DB extension (unilateral)
30 * 12, 12, 12, 12

DB scott curl
30 * 10, 10, 10

Incline DB curls
20 * 10, 10, 10

Reverse bb curl
50 * 10, 10, 10

*all bicep work was done with fat grips*

A1: reverse DB wirst curl
A2: Low pulley reverse wrist curl
*can't remember the weight used. A1 and A2 were supersetted, 15 reps each, 3 supersets.

B1: DB wirst curl
B2: Low pulley wrist curl
*same as A1 and A2.


March 20th
Upper body

*all sets of 3*

Press
worked up to 155, then did 2 waves of 145, 150 and 155, ending with 145.

Incline Bench
started at 155, worked up to 215, then did 2 waves of 205, 210, 215, ending with 205.

Close grip bench
started at 205, worked up to 225, then did 2 waves of 215, 220, 225, ending with 215.

Chest circuit
A1: Incline DB flyes
A2: Dips
A3: Bench machine with band

Used 50s for flyes, bodyweight for dips and 100ibs on the bench machine. Did 10 reps for each exercise, no rest in between exercises. 3 triple sets total.

By the time I reach the 3rd exercise for my strength movements, my shoulders are actually pretty beat up, and not wanting to risk another injury, I figured i'd use close grip bench as my 3rd strength movement instead of a regular bench to give my shoulders a break. Chest circuit is way more tiring than it sounds, i think that's mostly because my chest is just so damn weak.