Chest, Shoulders & Triceps & light Glutes

Warm up
YTI ex x 20 total
Rhomboids ex 2.5lbs x 15
ext shoulder rotator 2.5 lbs x 15 @each
Push up plus 10 reps

BB Incline Press
Set 1 - 20lbs x 15 reps - good weight to focus on forms
Set 2 - 20lbs x 12 reps - struggled last 2 reps
Set 3 - 20lbs x 12 reps - struggled last 2 reps

Superset 1
A)Standing DB Overhead Press
B) standing cable hip abduction

Set 1
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled more balancing

Set 2
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled more balancing

Set 3
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled for balancing

Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - last 2 reps left arm didn't get quite full ROM
Set 2 - 5lbs x 12 reps - last 2 weren't super great ROM
Set 3 - 5 lbs x 10 reps - overall wasn't quite good ROM

Superset 2
A) standing cable leg raise
B) close grip push up (diamond pu)

Set 1
A)Standing cable leg raise -10lbsx15 @each- too light & easy
B)7 reps (on toes) need to focus not to let hips sagging

Set 2
A) 15lbs x12 @each - good weights
B) 8 reps - not as deep i think (on toes)

Set 3
A) 15lbs x 15 @each - good weights
B) 10 reps - 6 reps on toes / 4 reps on knees

Standing Cable hip abduction
Set 1-3 - 10lbs x 12@each - standing right leg needs more work

Finishers:
One Arm DB Jerk
20lbs x 10 x 3 @each arm

Glutes & Legs Workout

BB Glute Bridge
Set 1 - 105lbs x 12 - heavy, good weights for the reps
Set 2 - 105lbs x 12
Set 3 - 105lbs x 15

BB Deadlift
Set 1 - 85 lbs x 10 - aggressive tempo
Set 2 - 85lbs x 10 -good weights
Set 3 - 85lbs x 10 - good weights

BB front squat
Set 1 - 50lbs x 12 reps - focused on tightening side glutes when up- trying not to bounce at bottom & no PPT in top -last 2 reps were hard
Set 2 - 50lbs x 10 reps - only managed to 10 w last 2 were tough
Set 3 - 50lbs x 12 reps - last 2 reps were tough!

DB Side Lunges
Set 1 - 15lbs x 15 @each leg -focused on deep side lunge- hold DB in front chest like goblet
Set 2 - 15lbs x 15 @each leg- standing right leg isn't as stable as standing left leg
Set 3 - 15lbs x15@each leg - felt tensions on back glutes & side glutes

Standing Cable Hip Abductions
Set 1 - 10lbs x 15 @each - focused on using side glutes
Set 2 - 10lbs x 15 @ each- pulling right leg struggled twds last 5 reps
Set 3 - 10lbs x 12 @each leg

Back & Biceps & Light Glutes Workout with Cable Machine

I had a great Back, Biceps and Light Glutes workout this morning. I didn't have time for any HIIT so no HIIT anymore until after my next CN.

BB Bent Over Rows
Set 1 - 55lbs x 12 reps - good weight - pulling from upper back
Set 2 -55lbs x 12 reps - might could add more weights
Set 3 - 60lbs x 10 reps - last 2 reps felt hard but might be able to push 2 more

Seated Cable Rows
Set 1 - 20lbs x 12- might be able to pull more weights
Set 2 - 27.5lbs x 8 - might a bit too much - couldn't quite pull close to chest
Set 3 - 20lbs x 12 - better ROM & got good tensions

Close Grip Pull Ups (from standing)
Set 1 - 3 reps (2 from half hanging)
Set 2 - 4 reps - last rep didn't quite get chin passed bar - halfway up
Set 3 - 4 reps - last reps was hard
Set 4 - 4 reps - same

DB Hammer Curls
Set 1 - 10lbs x 10 reps - last 2 reps quite hard - focused on aggressive tempo w/out momentum
Set 2 - 10lbs x 10 reps - still had 2 more reps in tank
Set 3 - 10lbs x 10 reps

Standing Cable Hip Abduction
Set 1-3 - 7.5 lbs x 12-15 reps - standing left leg had more balance

Standing Cable Leg Raise (back kick)
Set 1-3 -7.5lbs x 15 reps - standing legs felt tired after a while (resting only switching sides)