Warmup
Push Press -
45x5
55x5
65x5
75x5
85x5
95x3
105x1
115x5x3
Focusing very hard on speed. Adding some music helps a bit. I might actually go through with buying a speaker.
I seem to have two grooves on these - one directly overhead and one somewhat forward. I don't know how to avoid the forward one, but I'll figure it out.
Pullups -
4, tons of 3s and a few 2s
Focused on speed and technique. I think my lats are asking for a rest now.
Extensions -
55x8x3
Herculean effort to do the last couple of reps.
Curls -
45x8x3
Time to up the weight.
Pullaparts - Doubled Micro*25, 20
External Rotation - Micro*15*2
Rib mobilization for a while afterwards.
10 minutes on the elliptical. I spent most of the time reading, and my pace actually went up - weird.
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