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Shoulders
Rotator cuff warm up and face pulls

Behind the neck presses Smith machine
75 lbs x 12 x 5 sets (short rest, deep stretch being primary focus)

Smith machine seated military
135 x 12 ish x 4 sets (short rest)

Side db seates laterals
15 lbs x 10 x 2 sets
10 lbs x 20 x 2 sets

Low pully side laterals
10 lbs x 15ish x 4 sets each arm no rest

Side lateral static hold
35 lbs x failure x 4 sets

DB Shrugs
85 lbs x 4 sets x failure

Incline Barbell bench
135 x 12 x 4 sets (deep stretch bar touching under chin)

BW dips forward lean
4 sets x 20ish (shoulder feels the best its felt yet)
Abs
2 sets window washers
4 sets decline crunches

45 min Incline walk
Scrambled eggs, ham, jalapeños, Greek yogurt, sauerkraut
@Ir0nMike good training day and I like your food, the meals look like a chef made them
 
get some pictures of you walking outside in the woods and try to get a picture of Bigfoot while you're at it
 
next step for you is going to be getting rid of the Smith's Machine and going to more free weights
 

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Back
Whoooey was a good one

10 min of arm circles and bands

Rope pulls (forget proper name, with strait bar works lats and serratus)
4 sets 60 lbs

Seated cable rows
120x20
160x15
180x10
210x5 drop set 160 x 8

Iso lat pull downs
55 lbs per arm x 5 sets of 12 ish

BW back extensions
4 sets until it burns

DB rows
85x8 x 4 sets

Close grip pull downs
120x12x4 sets. Strong squeeze

Deadlifts
225x5
225x5
315x5
375x5
415x2 (chalk)
415x1 (chalk)
315x9 fuck a duck. I laid on the floor for about 5 minutes to ask myself why.

Abs 4 sets ab wheel roll outs
3 sets hanging leg raises

45 min hike
 

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