Wednesday 5.31.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3

Barbell Rows (3x5):
- 255x 5, 5, 4

Supinated Grip Barbell Rows (3x10):
- 205x 10, 10, 9

Traps Superset (3x15):
- Behind the Back Barbell Shrugs:  320x 15, 15, 14
- Face Pulls w/ Pull Apart:  Green Band x 15, 15, 14

Alternating DB Curls w/ Fat Gripz and Push Ups (50 reps):
- 40x 17, 15, 13, 5
- Push Ups:  17, 15, 13, 5

Barbell Curls w/ Fat Gripz and Push Ups (50 reps):
- 65x 18, 17, 15
- Push Ups:  18, 17, 15

Tuesday 5.30.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 135x 8, 225x 6, 315x 4 (w/u set with hip circle), 340x 3, 3, 2

Donkey Calf Raises:
- 220x 14, 200x 14, 180x 15

Sumo Deadlifts (3x6):
- 335x 6, 6, 6

Seated Calf Raises:
- 90x 10, 10, 10

Barbell Step Ups (20" box, 3x 8-9):
- 85x 9, 9, 8

Standing Calf Raise Machine (2 seconds on bottom and top):
- 150x 10, 10, 10

Abs Superset:
- Barbell Evil Wheels:  95x 6, 6, 6
- Flutter Kicks:  18, 18, 18 (4-count reps)

Tabata Squats:
- 122 reps:  2 rounds of 16 and 6 rounds of 15

Monday 5.29.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 50x 10, 55x 9, 60x 8, 65x 7, 70x 6, 75x 5, 4, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 135x 10, 10, 10, 9, 9
- Band Pull Aparts:  10, 10, 10, 10, 10

Overhead Barbell Tricep Extensions w/ Band Pull Aparts (50 reps):
- 95x 18, 17, 15
- Band Pull Aparts:  10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 9, 8, 8
- DB Cuban Presses:  20x 9, 8, 8
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 8, 8

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 55x 16, 15, 13, 6

Sunday 5.28.17

Rest day.

Saturday 5.27.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 25x 4, 50x 3, 65x 2, 80x 1, 35x 5, 5, 5

Wide Grip Lat Pulldowns (3x 9-10):
- 180x 10, 10, 10

Straight Arm Pull Downs (3x10):
- 70x 10, 10, 9

Cable Face Pulls (3x 15):
- 140x 15, 15, 15

DB Shrugs (3x 14-15):
- 130x 15, 15, 15

Alternating Hammer Curls w/ Fat Gripz with Push Ups (50 reps):
- 40x 17, 16, 14, 3
- Push Ups:  17, 16, 14, 3

Barbell Curls w/ Fat Gripz with Push Ups (50 reps):
- 65x 17, 16, 14, 3
- Push Ups:  17, 16, 14, 3

Friday 5.26.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4 (hip circle on w/u sets), 245x 3, 3, 3

Deadlifts (3x6):
- 330x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 120x 9, 9, 9

Standing Calf Raises:
- 45x 14, 14, 14 (alternating with lunges)

Abs Super Set:
- Barbell Evil Wheels: 95x 6, 6, 5
- Serratus Crunches: 95x 12, 12, 10

Tabata Air Squats:
- 121 Reps:  1 round of 16 and 7 rounds of 15

Thursday 5.25.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press:
- 45x 14, 95x 12, 135x 10, 185x 8, 225x 6, 270x 5, 4, 4
- Band Pull Aparts:  10, 10, 10, 10, 10, 10, 10, 10(one set after each set of bench)

Weighted Dips (5x10):
- 15x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of dips)

Elbows Out DB Extensions (50 reps):
- 55x 14, 13, 12, 11 (3-count negatives)
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 8, 8, 8
- DB Cuban Presses:  20x 8, 8, 8
- Eccentric Mechanical Advantage Lateral Raises:  20x 8, 8, 8

Reverse Grip Cable Pushdowns (60 reps):
- Orange CS Bands x 22, 19, 16, 3

Wednesday 5.24.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3

Barbell Rows (3x5):
- 255x 5, 4, 4

Supinated Grip Barbell Rows (3x10):
- 205x 10, 9, 9

Traps Superset (3x15):
- Behind the Back Barbell Shrugs:  320x 15, 14, 14
- Face Pulls:  Green Band x 15, 14, 14

Alternating DB Curls w/ Fat Gripz and Push Ups (50 reps):
- 40x 16, 15, 13, 6
- Push Ups:  16, 15, 13, 6

Barbell Curls w/ Fat Gripz and Push Ups (50 reps):
- 65x 17, 16, 14, 3
- Push Ups:  17, 16, 14, 3

Tuesday 5.23.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 135x 8, 225x 6, 315x 4, 340x 3, 2, 2

Sumo Deadlifts (3x6):
- 325x 6, 6, 6

Barbell Step Ups (20" box, 3x 8-9):
- 85x 9, 8, 8

Standing Calf Raises (2 seconds on bottom and top):
- 45x 14, 14, 13

Abs Superset:
- Barbell Evil Wheels:  95x 6, 6, 5
- Flutter Kicks:  18, 18, 15 (4-count reps)

Tabata Squats:
- 120 reps:  8 rounds of 15

Monday 5.22.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 50x 10, 55x 9, 60x 8, 65x 7, 70x 6, 75x 4, 4, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 130x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10

Overhead Barbell Tricep Extensions w/ Band Pull Aparts (50 reps):
- 95x 17, 16, 14, 3
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 11, 10, 10
- DB Cuban Presses:  20x 10, 11, 10
- Eccentric Mechanical Advantage Lateral Raises:  20x 11, 10, 10

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 55x 15, 14, 12, 9

Sunday 5.21.17

Rest day.

Saturday 5.20.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 25x 4, 45x 3, 60x 2, 75x 1, 35x 5, 5, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 180x 10, 10, 9

Dips (10 sets, increasing by 5 reps each week):
- 8x 12 and 2x 11 (118 reps, done in between the first 10 sets of back work)

Straight Arm Pull Downs (3x10):
- 70x 10, 9, 9

DB Shrugs (3x 14-15):
- 130x 15, 15, 14

Alternating Hammer Curls w/ Fat Gripz (50 reps):
- 40x 16, 15, 13, 6

Push Ups (10 sets, increasing by 5 reps each week):
- 8x 12, 2x 11 (118 reps, done in between sets of pull downs, shrugs, and curls)

Barbell Curls w/ Fat Gripz (50 reps):
- 65x 16, 15, 13, 6

Cable Face Pulls (50 reps):
- 135x 18, 17, 15 (140 next week)

Reverse Grip Tricep Pushdowns (50 reps):
- 115x 16, 15, 13, 6

Friday 5.19.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 240x 3, 3, 3

Deadlifts (3x6):
- 320x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 115x 9, 9, 9

Donkey Calf Raises:
- 220x 14, 13, 13 (alternating with lunges)

Abs Super Set:
- GHD Sit Ups:  10, 10, 10
- Hanging Knee Raises:  10, 10, 10

Tabata Air Squats:
- 115 Reps:  7 rounds of 15 and 1 round of 10

Thursday 5.18.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press/ Reverse Grip Bench Press:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of bench)

Close Grip Bench Press (3x5):
- 265x 5, 5, 5
- Band Pull Aparts:  10, 10, 10 (one set after each set of bench)

Overhead Press (5x10):
- 127.5x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of presses)

Elbows Out DB Extensions (50 reps):
- 50x 18, 17, 15
- Band Pull Aparts:  10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 10, 10, 10
- DB Cuban Presses:  20x 10, 10, 10
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 10, 10

1-Arm Reverse Grip Cable Pushdowns (50 reps):
- 50x 18, 17, 15

Wednesday 5.17.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3

Barbell Rows (3x5):
- 250x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 200x 10, 10, 10

Barbell Shrugs (behind the back, 3x15):
- 315x 15, 15, 15

Band Face Pulls:
- Green Band x 15, 15, 15 (superset with shrugs)

Alternating DB Curls w/ Fat Gripz (50 reps):
- 40x 15, 14, 12, 12, 9

Barbell Curls w/ Fat Gripz (50 reps):
- 65x 15, 14, 12, 9

Tuesday 5.16.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 135x 8, 225x 6, 315x 4, 335x 3, 3, 3

Sumo Deadlifts (3x6):
- 315x 6, 6, 6

Barbell Step Ups (Barbell on Back, 20" box, 3x 8-9):
- 80x 9, 9, 9

Standing Calf Raises (2 seconds on bottom and top):
- 45x 13, 13, 13

Abs Superset:
- Hanging Leg Raises:  5, 5, 5
- Flutter Kicks:  20, 20, 20 (4-count)

Tabata Squats:
- 110 reps:  7 rounds of 15 and 1 round of 5

Monday 5.15.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 45x 10, 50x 9, 55x 8, 60x 7, 65x 6, 70x 5, 5, 5 (75 next week)
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 125x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10

Overhead Barbell Tricep Extensions w/ Band Pull Aparts (50 reps):
- 95x 17, 15, 13, 5
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Superset:
- DB Lateral Raises:  25x 12, 12, 12, 12, 12
- Overhead Snatch Grip Barbell Hold:  70x :45, :45, :45, :45, :45 (stay at 70)

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 50x18, 17, 12, 3

Sunday 5.14.17

Rest day.

Saturday 5.13.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 25x 4, 45x 3, 60x 2, 72.5x 1, 35x 5, 4, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 180x 10, 9, 9

Dips (10 sets, increasing by 5 reps each week):
- 7x 12 and 3x 11 (117 reps, done in between the first 10 sets of back work)

Straight Arm Pull Downs (3x10):
- 65x 10, 10, 10

DB Shrugs (3x 14-15):
- 130x 15, 14, 14

Alternating Hammer Curls w/ Fat Gripz (50 reps):
- 40x 15, 14, 13, 8

Push Ups (10 sets, increasing by 5 reps each week):
- 7x 12, 3x 11 (117 reps, done in between sets of pull downs, shrugs, and curls)

Barbell Curls (50 reps):
- 60x 18, 17, 15 (65 next time)

Cable Lateral Raises (50 reps):
- 25x 18, 17, 15 (30 next time)

Seated Cable Face Pulls (50 reps):
- 75x 18, 17, 15

Reverse Grip Tricep Pushdowns (50 reps):
- 110x 18, 17, 15 (115 next week)

Friday 5.12.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 235x 3, 3, 3

Deadlifts (3x6):
- 310x 6, 6, 6 (320 next week)

Front Rack Reverse Lunges (3x9):
- 115x 9, 9, 8

Standing Calf Raises:
- 45x 13, 12, 12 (alternating with lunges)

Abs Super Set:
- Barbell Evil Wheels:  95x 6, 5, 5
- Barbell Serratus Crunches:  95x 12, 10, 10

Tabata Air Squats:
- 105 Reps:  7 rounds of 15

Thursday 5.11.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press/ Reverse Grip Bench Press:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of bench)

Close Grip Bench Press (3x5):
- 265x 5, 5, 4
- Band Pull Aparts:  10, 10, 10 (one set after each set of bench)

Overhead Press (5x10):
- 122.5x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of presses)

Arms and Shoulders Super Set (50 reps of each):
- Elbows Out DB Extensions:  50x 18, 16, 14, 2 (3-count negatives)
- Iso-Lateral DB Raises:  15x 18, 16, 14, 2

Band Reverse Grip Tricep Pushdowns (60 reps):
- Orange CS Bands x 21, 18, 15, 6

Wednesday 5.10.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3

Barbell Rows (3x5):
- 250x 5, 5, 4

Supinated Grip Barbell Rows (3x10):
- 195x 10, 10, 10 (200 next week)

Barbell Shrugs (behind the back, 3x15):
- 315x 15, 15, 14

Band Face Pulls:
- Black Band x 15, 15, 14 (superset with shrugs)

Alternating DB Curls w/ Fat Gripz (50 reps):
- 40x 14, 13, 12, 9, 2

Barbell Curls w/ Fat Gripz (50 reps):
- 60x 17, 16, 14, 3

Tuesday 5.09.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 135x 8, 225x 6, 315x 4, 335x 3, 3, 2

Sumo Deadlifts (3x6):
- 305x 6, 6, 6 (315 next week)

Barbell Step Ups (Barbell on Back, 20" box, 3x 8-9):
- 80x 9, 9, 8

Standing Calf Raises (2 seconds on bottom and top):
- 45x 13, 13, 12

Tabata Squats:
- 15, 15, 15, 15, 15, 15, 10 (100 reps)

GHD Sit Ups:
- 10, 10, 10

Monday 5.08.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 45x 10, 50x 9, 55x 8, 60x 7, 65x 6, 70x 5, 5, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 120x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10

Overhead Barbell Tricep Extensions w/ Band Pull Aparts (50 reps):
- 95x 16, 14, 12, 8
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Superset:
- DB Lateral Raises:  25x 11, 11, 11, 11, 11 (12's next week)
- Overhead Snatch Grip Barbell Hold:  70x :45, :45, :45, :45, :45 (stay at 70)

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 50x17, 16, 11, 6

Sunday 5.07.17

Rest day.

Saturday 5.06.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 20x 4, 40x 3, 55x 2, 70x 1, 35x 4, 4, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 180x 9, 9, 9

Dips (10 sets, increasing by 5 reps each week):
- 6x 12 and 4x 11 (116 reps, done in between the first 10 sets of back work)

Straight Arm Pull Downs (3x10):
- 60x 10, 10, 10

DB Shrugs (3x 14-15):
- 130x 14, 14, 14

Hammer Curls w/ Fat Gripz (50 reps):
- 40x 15, 14, 13, 8

Push Ups (10 sets, increasing by 5 reps each week):
- 6x 12, 4x 11 (116 reps, done in between sets of pull downs, shrugs, and curls)

Barbell Curls (50 reps):
- 60x 16, 15, 13, 6

Cable Lateral Raises (50 reps):
- 25x 17, 15, 13, 5 (superset with face pulls)

Cable Face Pulls (50 reps):
- 135x 17, 15, 13, 5 (superset with lateral raises)

Reverse Grip Tricep Pushdowns (50 reps):
- 110x 20, 15, 10, 5

Friday 5.05.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 230x 3, 3, 3

Evil Wheels (EZ Curl Bar):
- 5, 5, 5, 5, 5, 5, 5, 5

Deadlifts (3x6):
- 300x 6, 6, 6 (310 next week)

Hanging Leg Raises (from dip support):
- 10, 10, 10

Front Rack Reverse Lunges (3x9):
- 115x 9, 9, 8

Hollow Rocks:
- 13, 13, 13

Standing Calf Raises:
- 45x 13, 12, 12 (2 second stretch, 2 second hold at the top)

Flutter Kicks (4-count):
- 13, 12, 12

Tabata Air Squats:
- 95 Reps:  6 rounds of 15 and 1 round of 5

Thursday 5.04.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press/ Reverse Grip Bench Press:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of bench)

Close Grip Bench Press (3x5):
- 265x 5, 4, 4
- Band Pull Aparts:  10, 10, 10 (one set after each set of bench)

Overhead Press (5x10):
- 117.5x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of presses)

Arms and Shoulders Super Set (50 reps of each):
- Elbows Out DB Extensions:  50x 18, 15, 12, 5 (3-count negatives)
- Iso-Lateral DB Raises:  15x 18, 15, 12, 5

Band Reverse Grip Tricep Pushdowns (60 reps):
- Orange CS Bands x 20, 17, 14, 9

Wednesday 5.03.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3

Barbell Rows (3x5):
- 250x 5, 4, 4

Supinated Grip Barbell Rows (3x10):
- 190x 10, 10, 10 (195 next week)

Barbell Shrugs (behind the back, 3x15):
- 315x 15, 14, 14

Incline DB Curls w/ Fat Gripz (50 reps):
- 35x 18, 17, 15 (go to standing at 40 lbs next week)

Band Face Pulls:
- Green Band x 20, 16, 16 (superset with curls, add a rep each week)

Barbell Curls w/ Fat Gripz (50 reps):
- 55x 22, 18, 10 (60 next time)

Tuesday 5.02.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 135x 8, 225x 6, 315x 4, 335x 3, 2, 2

Toes to Bar:
- 6, 5, 5, 5, 5, 5, 5 (superset with squats)

Sumo Deadlifts (3x6):
- 295x 6, 6, 6 (305 next week)

Hanging Knee Raises (from dip support, 3x 9-10):
- 15x 10, 9, 9

Barbell Step Ups (Barbell on Back, 20" box, 3x 8-9):
- 80x 9, 8, 8

Serratus Crunches (3x10-15):
- 50x 11, 10, 10

Standing Calf Raises (2 seconds on bottom and top):
- 45x 12, 12, 12

Flutter Kicks (4-count):
- 12, 12, 12

Tabata Squats:
- 6 rounds:  15, 15, 15, 15, 15, 15 (90 reps)

Monday 5.01.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 55x 10, 60x 8, 65x 6, 70x 5, 4, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 115x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10

Overhead Barbell Tricep Extensions (50 reps):
- 90x 16, 15, 10, 9

Shoulder Superset:
- DB Lateral Raises:  25x 10, 10, 10, 10, 10 (11's next week)
- Overhead Snatch Grip Barbell Hold:  70x :45, :45, :45, :45, :45 (stay at 70)

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 50x16, 15, 10, 9

Sunday 4.30.17

Rest day.