Decent workout. I pushed out my best for the BB Row and Seated BB Shoulder Press. I didn't get to to Wide Lat Pulldown on the Hammer machine because it was occupied so I used the other Lat PUlldown with that long bar handle.
Prone Incline Rear Delt Raise
3x5lbsx15
BB Row / standing side hip abdct
40lbsx15 - warm up
60lbsx 11- forced last rep
60x10- hard last 2
60x 10
60x 10- hard last 2
One Arm DB Row
25lbsx12 @each
25lbsx 10@each- right side fatigue faster
25lbs x 12@each- better set-focused pulling from lats
25lbs x 12@each
Machine assisted Pullup / standing side hip abdct
50lbs x 12- felt too easy
45lbsx 12-hard last 2
45lbs x 10- biceps fatique!
Wide Lat Pulldown (not hammer machine)
55lbs x 12- ok weight- need focus pulling from lats
60lbs x 10
60lbs x 12-hard last 2
55lbs x 12- feel better form
BB Incline Chest Press / Abs
40lbs x 15- singles last 3
40lbs x 13- singles last 2
40lbs x 13- singles last 2- triceps fatigue!
Seated DB Shoulder Press (palms facing fwd) / abs
20lbs x 8- heavy
20lbs x 8- heavy
20lbs x 8- heavy
20lbs x 9- pushed last 1!
Standing DB Bent Over Lateral Delt Raise / One Leg Hip Thrust
3x5lbsx15/3x12@each
Weighted 45° Hyper Ext
2x25lbsx20
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