Shoulders and Triceps

Explosive OHP:
135 x 5, 185 x 3, 225 x 2, 245 x 2, 225 x 5 x 2, 135 x 6 (split jerks)

Static OHP:
135 x 6 x 4

Dumbbell Seated Military Press:
40 x 6, 50 x 6, 55 x 6, 45 x 8, 40 x 8, 35 x 12

Elbows Out tricep extensions:
25 x 10, 30 x 8, 35 x 8, 40 x 6, 30 x 8, 25 x 12, 20 x 12

Rotator Cuff Rotations:
3 sets of 10

Rear Delt Bent Over Flies:
3 sets of 12

Lateral Delt Raises:
3 sets of 12

Ab Machine:
3 sets of 15

Tricep Pressdowns:
4 sets of 16


I tried my olympic shoes on the overhead. Not sure what to make of it. My low back felt like crap so I was limited in what I did. Also since I have been shedding pounds my strength is kind of bottoming out. So far I am down to 273 from 284 need to cut another 13 pounds and level out at 260. Hope I can train smart, stay healthy, slim down, and not lose a lot of strength.