Chest & Back + Arms

DB Prone Incline Rear Delt Raise
5lbs x 15
7.5 x 15
2x7.5x12

T Row Bar / Peck Deck Chest Fly
30lbs x 12 / 40lbs x 12 warmup
35lbs x 10 / 45lbs x 8
37.5lbs x 8 / 45 x 8

One Arm DB Incline Chest Press / DB One Arm Row
20lbs x 10@ea / 25lbs x12@ea
20lbs x 10@ea / 30lbsx10@ea
20lbs x 10@ea / 30lbsx10@ea

Cable Wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

BB Close Grip Bench Press / BW One Leg Hip Thrust
3x45lbsx12 / 3x30

BB Lying Triceps Ext / DB Incline Curl
10lbs x 12 / 7.5x12 (too easy)
2x10lbs x 12 /2x 10lbsx10

Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension
1 min / 1 min / 1 min

Notes:
Overall:
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left

DB Incline One Arm Chest Press:
Not much balance control on left arm for w 1 arm db incline chest press so went lighter

Cable wide pulldown:
Better control pulling from lats