soon the weekend. So the plan for today - back and traps, isolation work.
jogged for 7min or so just to get the body warm.
Stretch mobility and resistance band shoulder warm up.
Strict DB rows on raised bench 2x10 warm up plus 8x8 reps @ 8-24kgs
Shoulder flyes 1x10 warm up plu 6x10reps 4-10kgs
Barbell Shrugs 6x10 reps 15-50kgs
Resistance band lats/shoulders 6 x 12 reps
Focus on all reps and contract correctly to atually feel it and get the pump.
I went on to handstand holds and negatives plus short strict HSPU which i actually got down half way. Also did some HSPU basics from a box 6x6reps
a good general stretch for 20min.
That was that for this week, back Monday