Verticle Push Pull

Verticle Push Pull

Back and shoulders

BB pullovers: 5x5 @ 40lbs
lat pulldowns with stretchy bands: 3x8
military press: 1x4 @ 85lbs, 2x5 @ 75lbs, 1x5 @ 70lbs, 1x5 @ 65lbs
BB shrugs: 2x8 @ 65lbs
bb cuban press: 3x8 @ 20lbs
L-lateral raises: 1x10 @ 5lbs
side laying db abduction to 45* 2x12 @ 5lbs each

OK! i started with the BB pullovers...all 5 sets were fine...it was still challenging but fine...next week ill up this a little bit.
next i wasnt sure what to do because usually i do lat pulldowns on my machine outside but its broken....so i decided to try the stretchy bands again....but THIS TIME i made sure they were securely fastened BEFORE i started stretching! no crazy accidents happened and i am THRILLED! last time i practically tried to chop off my own head with the stretchy band when it wasnt secure and popped back at my neck and chest with serious force! it left a HUGE mark but it was gone that night and never bothered me again! but anywayyyy i was VERY careful this time and all 3 sets of 8 felt good. i really need to research some good replacement exercises for lat pulldowns!
military press was next...i started too heavy with the 85lbs but i really wanted to test my strength...i got up 4 reps but there was no way the last rep would go up so i lowered the weight for the next 2 sets of 5 to 75lbs...these were challenging too! i lowered the weight again for the 4th set to 70lbs and finally to 65lbs for the last set of 5....CRAZY hard today!
after the press i did 2 quick sets of shrugs just to stretch my shoulders out a little....then i went into some RC prehab...its VERY light weight to help build a stronger RC cuff...i have a history of injury in that area so i have to remember to PRE hab!!
i started with cuban presses...did 3 sets of 8 wth 20lbs on the barbell...it wasnt HARD but boy did it burn!
L lateral raise was good...just one set immediately after the cubans...
last were some laying db raises...at a 45* angle...2 sets of 12 went very well and i was dripping with sweat by this time!
good workout!