Speed bench

Speed bench

Pull up hangs

Speed bench

285 5x5

-My wrist is jacked up again. It's bone on bone. I'll likely have to get another cortisone injection.

External rotation Fatbell floor press

(Stolen from Donnie Thompson)

70x15x2 sets

-These killed my front delts and pecs! I was focusing on a hard contraction at the top with lighter weight.

Fatbell tricep ext

4x25

Rear delts

4x25

 
— Casey Williams
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