Dwizzo

50 BW Chins: (per the arnold book)
BWX10 (pronated wide)
BWX8 (supinated)
BWX7 (hammer)
BWX5 (pronated wide)
BWX5 (supinated)
BWX5 (hammer)
BWX4 (pronated wide)
BWX3 (supinated)
BWX3 (hammer)

HS Iso High Row: (Plates)
250lbX7 (1-arm at a time) s.setted with 250lbX4 (2-handed) s.setted with 180lbX7 (1-arm at a time) s.setted with 180lbX5 (2-handed)
250lbX5 (1-arm at a time) s.setted with 250lbX4 (2-handed) s.setted with 180lbX6 (1-arm at a time) s.setted with 180lbX4 (2-handed)

T-bar Row (supported): (Plates)
120lbX2 s.setted with 95lbX5 s.setted with 70lbX5 s.setted with 45lbX5

Standing Cable Rope Curls:
x10
x10
x10

Standing 1-arm cable curls:
x10
x8
x8

DB Spider Curls:
20lbX6
20lbX5

Decided to do some old school pullup training today and did 50 BW chins in as few sets as possible without going to failure… Felt good, but I was f**king exhausted at the end… Good thing is, my wrist feels 100%!!

Oh, today is the last day of the nano vapor… From here on out, I am going to use minimal supps, and only supps with has no chemicals, no artificial sweeteners…

I’m thinking biochem 100% whey for my morning and pre/post shakes, and some WMS and 2:1:1 aminos for post…

Internal Rotations: (cable)
x12
x10
x8

External Rotations: (cable)
x12
x10
x8

Lateral Cable Raises:
x10
x10
x10

1-arm DB Front Raises:
20lbX10
20lbX10
20lbX10

DB Side bent over raises:
15lbX10
15lbX10
15lbX10

2-handed DB Front Raise:
45lbX10

Standing DB Side raises:
20lbX10
20lbX10

Good shoulder WO today… Went downstairs to the new gym in my building… It’s free, takes 30 seconds to get to, and has everything I need for my shoulder day… Definitely convenient!

Took some cell-mass today… Gonna rest up before doing shoulder day and leg day the next 2 days…

Incline DB Press (30 deg):
70lbX12 (slow warmup reps)
80lbX8 (1 slow neg rep at the end)
75lbX8 (1 slow neg rep at the end)

Weighted dips:
80lbX5
80lbX5
80lbX5
80lbX4 s.setted with 45lbX4
55lbX5 s.setted
BWX8 (Gironda) s.setted with BWX5 (normal)

Standing Cable Rope Tricep pressdowns:
x10
x8
x8

Larry Scott tricep cable extensions:
x8
x10
x8

Montierth "Atrainer" flys:
x10

Standing 1-arm db tricep raises:
20lbX5

Smith Machine Close-Grip Tricep Presses (top half ROM only):
135lbX15
135lbX15

Decent WO today… Felt pretty strong on the weighted dips… Gonna see if I can squeeze out some 100lb triples next WO… Didn’t have a WO partner today so I went for lighter weight/slower tempo on the pressing exercises with some nice strong negs mixed in… Good holiday WO before the pool!

Internal Rotations:
x10
x8
x10

External Rotations:
x10

Lateral Cable Raises:
x10
x10
x10

2-handed DB Front Raise:
50lbX10
50lbX10
50lbX10

Bent-over DB Lateral Raise:
20lbX10 s.setted with 15lbX10

Took an off day yesterday… Today was a quick shoulder workout in my new apt. gym… Not a bad WO for a holiday weekend…

Incline BB Bench: (Paused reps)
185lbX6
175lbX6
185lbX6
135lbX8

Weighted Dips:
80lbX5
70lbX5
45lbX10
55lbX10
45lbX10
BWX10 s.setted with BWX5 (Gironda)
BWX6 (Gironda)
BWX6 (superslow 5151 tempo) <– BRUTAL Shakes

Larry Scott Cable Tricep Extensions:
x10
x10
x10

Standing V-bar tricep pressdowns:
x10
x10

Standing rope tricep pressdowns:
x10
x10

Good WO except I was at a different gym and the dip bars were slippery as hell and I kept feeling like I was gonna slip of so I dropped the weight to 45/55lb and did some volume…

Seated Leg Raise:
x10 (warmup)

Squats:
135X5 (warmup)
205lbX10 (PR!)
205lbX7.5 (fail)
185lbX10
135lbX10 (Zercher)

Vaginator:
x10
x6
x8

Rack Pulls: (Plate is 2" off ground)
275lbX5

Lying Leg Curl: (1-leg at a time)
x8
x8
x8

Lying Leg Press: (Plates)
290lbX8

Good leg day… Felt great hitting 10 reps of 205lbs… I went real deep on the next set and failed about 1/2 way through the 8th rep, lol!