PURUS LABS: Condense + DPOL Daily vLog #10

DAY 11: SHOULDERS (with a splash of TRICEPS)

5/3/1
CYCLE: 8
DAY: OVERHEAD PRESS
3×5
PRE: 2x Condense in the ****ing car of the gym parking lottttttt

OVERHEAD PRESS
65×5 (warmup)
80×5 (warmup)
100×3 (warmup)
105×5
120×5
140×7

CLOSE GRIP BENCHPRESS
115×10
135×10
155×10

SEATED DB SHOULDER PRESS
75s x 8,8,5
60s x 13

DB SIDE LATERALS
45s x 10,10 … left hand hurt so I dropped the weight and kept form strict as FFFFFFFUUUUU
25s x 10
30s x 8,8

BARBELL FRONT RAISES
65×10,10,10
45×15
25×6 2 second hold at top

DB REAR DELT FLIES
35s x 10
40s x 10
45s x 10

BARBELL SHRUG
315×10
325×10
335×10
225×20
135×25

FACE PULL
50×10
57.5×10
65×10
72.5×10

TRICEP DIPS
BWx10,10,10,10,10

KNEELING TRICEP ROPE SEPARATION
20×10
25×10
30×10
35×10

TRICEP PULLEY PUSHDOWN – BFRT
5×30,15,15,15 ea arm

@DJBEANPOLE
@PURUSLABS

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