OCT 09 – DE BP

rotator cuff work (super set) – 2×20 ea. exercise
DE BP w/40lbs chain – 155x8x3
5 board press w/120lbs chain – 315x3x5
seated DB shoulder press – 60×15, 70×10
fat bar pulldowns – 3×15
hammer curls – 3×15

OCT. 07 – DE SQ/DL

stretching and mobility
DE Box SQ w/2 blue bands per side – 205x5x2
rack pulls (knee height) – 335×3, 425×5, 515×5, 605x2x5
shrugs – 335×10, 425×8, 515×5
landmine T-bar rows – 90×10, 135×10, 180×10
band pulldown abs w/2 green bands – 3×20

OCT. 05 – ME BP

rotator cuff (super set) – 2×20 ea. exercise
db flyes – 40x3x12
supinated fat bar pulldowns – 120x4x15
Trap Blaster Shrugs – 270x3x10
hammer curls – 20x3x15
rear delt flyes – 20x3x12
seated calf raises – 115x3x20
I didn’t do any pressing or tricep work tonight so my elbow can heal.

OCT. 03 – ME SQ/DL

SQ
55×5
145×5
255×3 <-- add Metal Pro Briefs 345x3 <-- add belt 455x2 <-- add Metal Pro Squatter 545x1 655x1 735x1 <-- add knee wraps and straps up 800x1 PR felt easy GHR - 3x12 pulldown abs - 50x3x12

OCT. 02 – DE BP

rotator cuff work (super set)- 2×20 ea. exercise
mini band pressdowns – 1×100
DE BP w/doubled minis – 135x6x3
super set
fat v-bar pulldowns – 3×20
db laterals – 20x3x12
super set
seated calfs – 115x3x20
side bends – 45x3x20
rolling thunder – 100×1 ea. hand, 135×1 ea. hand, 185×1 right hand missed with left, 135×2 left hand
I skipped board presses and shoulder presses to help my elbow recuperate.