Training – Upper

Overhead Press (kg)

8 x bar
5 x 40
5 x 60
3 x 62.5
3 x 70
3+4 x 80 (belted)
3 x 85
3 x 90

2 sets of 10 with 50kg

DB Shoulder Press

2 sets of 10 with 15kg

Chin Ups

4 sets of 10 with BW

Incline Barbell Press

4 sets of 10 with 50kg

DB Rear Lat Raise

2 sets of 15 with 7kg 

Poundstone Curls

almost 100reps

CGBP

4 sets of 10 with 50kg

Calves

Shrugs

Rotator Cuff Strengthening with bands

Band Pullaparts

Left Trapezius: Stretching

Right Trapezius: 2 sets of 10 with 20kg shrugs

Cardio: 30′ Stationary Bike

Notes:

I’ve been kinda sick the last couple of days. Actually I never really recovered. It seems that the transition from hot weather to air conditioned rooms has affected me negatively especially when I’m sweaty etc. Today I slept most of the day and ate a lot – trying to recover from the cold – or at least thats what I’ve been telling myself. Went to the gym late at night and surprisingly enough it was a good session.