DE Upper Body

OHP:
45 x 10, 135 x 8, 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5

Neutral Grip Dumbbell Bench:
90 x 10, 2 sets 80 x 10

Shoulder Raises:
3 sets 20 x 10

Lat Pulldowns:
7 x 190, 6 x 200, 6 x 210, 6 x 220

Standing Neutral Cable Rows:
3 sets 10 x 220

Reverse Flies:
3 sets 20 x 10

Hammer Curls:
3 sets 35 x 10

Tricep Pressdowns:
170 x 10, 190 x 10, 210 x 9


Training Strongman with Chuck in the afternoon showed me I have a long way to go before I am ready to compete. I decided to peel my sore ass off the couch and go into the gym later that night and do a DE upper body day. I chose two primary and one supplemental movement and one isolation movement and worked the exact opposition grooves for the same amount of reps as well. the workout was short, intense, and very productive. I think the combination of both workouts was incredibly effective because even two days later my entire body is incredibly sore.