23/4/13 Vertical Push + Pull

Overhead Press

66*(7, 7, 6, 7, 6, 7)

Superset with:

Pull ups

BW*8*8

Going back to higher reps kills man. 

Behind neck Press

56*5

46*2*8

41*1*10

Superset with:

Lat Pulls (plate weighted unilateral lat pull machine)

40*4*12

Delts and triceps exhausted from the pressing, the behind-neck press reps were significantly slower and more difficult than last sessions.

Delt raise pyramid

(4, 6, 8, 10, 12, 14, 16)*12

14*14

12*16

10*18

8*20

6*22

4*30

Always find it entertaining how 4kg can make me a lil bish

Seated rear delt raise

10*3*20

Superset with:

Lat pulldowns(wide grip)

65*3*10

Cable tricep extensions

5 set (can't rmb weights/reps)

Superset with:

Rope pull machine

5 sets * 30m

That rope pull machine is pretty good shit. Good training for pain tolerance, grip, and general arm+lat builder. Lactic acid bonanza, practically cardio for upper body. 

FINALLY DONE WITH (almost all) FRICKING SUBMISSIONS! BACK TO THE GYM TOMORROW WHEW.