Saturday
Dips 5 reps, rest 15 sec repeat 5 minutes (stretching good ROM) nice pump
Incline Dbell fly do 6 reps, walk back to the rack, ascending way up...........good
Seated Lateral Raise 8 reps, rest 15 sec repeat for 5 minutes
Lying Front Raise Incline Dbell fly do 6 reps, walk back to the rack, ascending way up (these hammer upper chest)
Triceps Rope Pushdown 6 reps, rest 15 sec repeat 5 minutes Really good
Neck Work
Sunday
Leg Press 12 reps, rest 20 sec repeat 5 minutes
Leg Curls many sets of 3 as possible 15 sec break, fail set 8
BW Lunges max reps in 1 minute x 3 sets
Boxing Line Drills
Solid
Monday
Seated Dbell Shrugs hold 3 sec at top 12,10,8
Lat Pulldowns Hammer Strength do as many sets of 10 as possible (shooting for 6, got to 13 failed rep 3, set 14)
Meadows Row 5x5
Neck Work
No periodization yet, just looking in training log as long as I can beat what I previously did we are good and will continue to move forward do not fell close to a stall out yet
Here are a few videos I made
First one is on proper warm-up
This bad boy is on goal setting