Workout catch ups

5/9 Arms

Rope Pushdown
1/12 @ 60 x 3 sets

BB Curl
1/10 @ 65
1/10 @ 70
1/10 @ 70

Decline Skull Crushers
1/10 @ 60 x 3 sets

1 Arm Preacher Curls
1/8 @ 35
1/10 @ 20
1/10 @ 25

Wghtd Bench Dips
1/12 @ BW + 100 x 3 sets

Hammer Curls
1/10 @ 30
1/12 @ 30
1/6 @ 35 drop to 30 for 4 more

Single Arm Push down
1/15 @ 15
1/15 @ 17.5 x 2 sets

May 11 - Chest

Flat Bench
1/8 @ 115
1/8 @ 125
1/10 @ 135 (4 with spotter)

Incline Bench
1/10 @ 95
1/8 @ 105
1/4 @ 110 drop to 105 for 3 more

Incl DB Press
1/10 @ 45
1/10 @ 45
1/8 @ 50

Dips - unassisted

1/12 @ BW x 2 sets
1/19 @ BW x 1 set

Cable Cross
1/12 @ 25
1/12 @ 30
1/15 @ 25

May 12 - Legs

Squats
1/15 @ 135
1/15 @ 135
1/10 @ 145
1/10 @ 155

Hack Squats
1/10 @ 200 x 3 sets

Leg Ext
1/20 @ 80 x 3 sets

SLDL

1/8 @ 185 x 3 sets (with straps)

Lying Ham Curls
1/12 @ 80
1/12 @ 90
1/12 @ 100

May 14 - Shoulders

Smith Machine Seated Military Press
1/8 @ 70
1/10 @ 70
1/9 @ 70

Cable Side Raises
1/7 @ 15 drop to 10 for 8 more
1/10 @ 12.5 drop to 10 for 5 more
1/15 @ 10

DB Side Lat Raise
1/10 @ 20 x 3 sets

Bent Over Rear Lat Raise

1/12 @ 25 x 3 sets


and of course every day, cardio, cardio cardio...