Power Physique

Ashes Meso - Week 5
Monday - Chest
Straight Arm Dips 3 x 12,11,10
Quarter DB Flys 3 x 8 x 40
Meadows Rows 3 x 9,8,7 x 25
Single Leg Curls 10/8/6/8/10 - 50/60/70/60/50
Straight Bar Preacher Curls 3 x 10,8,7 x 50
Dips Machine 3 x 12,10,10 x 145
T-Bar Chest Press 3 x 15,13,11 x 25
Decline Abs 3 x 15,14,13 x bw

Tuesday - Cardio
Tread 40 min - 398 cals

Wednesday - Shoulders
Reverse Flys 3 x 16,15,14 x 50
Side Delts Machine 3 x 15,14,13 x 65
Single Arm MTS Incline Chest 2 x 8+16 x 50/30
Curls Machine 3 x 10/10,10/10,9/9 x 80/50
Tris Machine 3 x 15/15 x 80/50
Single Seated Leg Press 10/8/6/8/10 - 90/100/110/100/90
Upright Rows to Sternum 3 x 15,14,13 x 50
Plank 1 x 2 min

Thursday - Cardio
AM Bike 20 min - EMOM HIIT 10 x 10 sec
PM Light Jog 30 min.

Friday - Back
Assisted Pull-ups 3 x 10 x -70
Rows to Chest 3 x 12,11,10 x 45
Wide Grip Pulldowns 3 x 12,11,10 x 105
Downward Cable Flys 3 x 10+10 x 25+20
SupraROM Side Delts 3 x 15,13,11 x 15
Glute Kickbacks 3 x 13,12,11 x 60
Kayak Rows 2 x 10ea x 35

Saturday - Arms
Cable Curls SS Cable Pushdowns Wide Grip 3 x 15/15 x 30/30
High Incline Curls 3 x 10,9,9 x 25
Low Incline Skulls T3 x 21,19,18 x 50
MTS Rows 3 x 15 x 50
Facepulls 3 x 20 x 32.5
Spider Curls SS Dbl Kickbacks 3 x 12+12 x 20/20
Crunches 2 x 30

Sort of a full-body approach, but each day has a focused muscle group that gets 3 exercises instead of one. It's as close I can to that idea because I'm constrained by the 1-hour time limit in the gym.
 
Ashes Meso - Week 6
Monday
Straight Arm Dips 3 x 14,13,12
Quarter DB Flys 3 x 10,9,9 x 40
Meadows Rows Single Arm MTS High row 3 x 12,11,10ea x 50
Single Leg Curls Single leg curls 3 x 15,13,11 x 130
Straight Bar Preacher Curls 3 x 12,10,8 x 50
Dips Machine 3 x 14,12,11 x 145
T-Bar Chest Press 3 x 16,14,12 x 25
Decline Abs 1 x 25 x 20#

Tuesday
Reverse Flys 4 x 20 x 55
Side Delts Machine 4 x 20,17,14,11
Single Arm MTS Incline Chest 2 x 10+17 x 50/30
MTS One arm rows 2 x 20,17 x 50
Curls Machine 3 x 11/11,11/11,9/10 x 80/50
Tris Machine 3 x 18/18, x 80/50
Leg raises 1 x 25

Thursday
2 x 1 hr walk

Friday
Stairs lvl 5 - 25 min
Chest Flys Machine 3 x 15,13,11x 115
Incline Single MTS Chest 3 x 10 x 40
Curls Machine 3 x 15 x 65
SS Leg Raises 3 x 15,13,11

Saturday
Tris Extensions Machine 3 x 25 x 70
MTS Rows 3 x 15 x 45
Single Arm Pulldowns 3 x 14,13,12 x 35
Side Delts Machine Downsets 3 x 14/14,13/13,12/12 x 60
Decline Abs 3 x 15 x 25#
Elk Island Hike - Hayburger 1:45 hr.

Sunday
2 x 1hr walk

Weird week; had to stay home a couple of days cause I got sick. Negative on Covid-19 so most likely the flu.
 
Ashes Meso - Week 7
Monday Chest/Tris
Single Arm Incline MTS Chest 3 x 12,11,10 x 50
Pec Deck 3 x 15,14,13 x 130
Tricep Dips Machine 1 x 12 x 185
Tricep Dips Machine 2 x 16,14 x 145
Single Leg Curls 3 x 18,16,15 x 60
Decline Abs 3 x 25,23,21 x bw

Tuesday
Incline Tread 40 min - 550 cals

Wednesday Back/Bis
Single Arm MTS Rows 3 x 20,18,16 x 50
Single Arms Lat Pulldowns 3 x 15,14,13 x 35
Conc. Curls 3 x 10,9,8 x 30
Landmine Russians 3 x 15ea x 10#
Single Seated Leg Press 3 x 15,14,13 x 90

Thursday
Stairs 40 min
MTS Chest 3 x 15,14,13 x 50
Tris Machine 3 x 20,19,18 x 70

Friday Shoulders/Arms
Reverse Flys 3 x 30,25,20 x 70
Side Delts Machine Downsets 3 x 15/15,14/14,13/13 x 65
Pushdowns/Curls Superset 3 x 25/20 x 35
SupraROM Leg Raises 3 x 10 x 5#

Saturday
Jasper Hike 2 hrs

Finished my semester, feels amazing. Two more semesters and I'm done. Targetting July 2021, cannot wait. Getting close to a year without a drink; that was a great decision. Also paid off my student loans, 100% debt free.
 
Being debt free is a great feeling, I can't say I know the same about not drinking though! Congrats mate.
 
Ashes Meso - Week 8
Monday Chest/Tris
Chest Assisted dips 3 x 15,13,11 x -25
Downward Cable Crossovers 3 x 12,11,10 x 25
PJR Pullovers 3 x 15,14,13 x 60
Glute Kickbacks 3 x 20 x 60
Decline Twist Abs 3 x 30,25,20 x bw

Tuesday Cardio/Shoulders
Stairs 35 min - 400 cals
Reverse Cable Flys 3 x 25,22,19 x 10
Single Arm Side Delts 2 x 18,15 x 15

Wednesday Back/Bis
Rack Pulls 1 x 10 x 225, 1 x 15 x 185
Meadow Rows 2 x 12,11 x 35
Neutral Grip Pulldowns 2 x 12,11 x 120
Single Arm Cable Curls 2 x 12,10 x 20
Hammer Curls 2 x 10,9 x 30
DB Twist Curls 1 x 15 x 20
Hanging Leg Raises 2 x 20 x bw
Plank 1 x 1:30

Thursday Legs
Hack Squats 2 x 10,9 x 225
SLDL Slow Ecc. 3 x 10,10,10 x 135,185,135
S-Leg Press Calf Raises 3 x 20,17,14 x 170
Glute Kickbacks 2 x 8,13 x 85,70
Abs Wheel 1 x 12 x bw
Back Raises 2 x 10,15 x 45,25

Friday Shoulders/Arms
Incline Tread 20 min - 272cals
BTN OH Press 2 x 9,8 x 95, 2 x 12,10 x 75
Paused side delts 3 x 12,10 x 20, 2 x 15,13 x 15
Inclined Bench DB Shrugs 3 x 12 x 60
Cable Curls/Pushdowns Superset, counter-pause 2 x 15/20 x 37.5

Saturday Chest/Back
Neutral Grip Lat Pulldowns 6 x 10 x 130
-> Alt w/ Pec Dec 6 x 10 x 130
Delts Machine 3 x 18,17,16 x 65
-> Alt w/ Dips Machine 3 x 18,17,16 x 65
MTS Rows 3 x 18,17,16 x 50
-> Alt w/ Curls Machine 3 x 18,17,16 x 65
Decline Abs, 3 x 12 x 45

You have to give these Inclined Bench DB Shrugs a try. I've never felt an exercise hit my trap so well:


Bought my first stock investment.

Lockdown starting again for 4 weeks minimum. I bought a stationary bike and a pair of 35# dumbells. I will try to maintain as much size as possible.
 
Ashes Meso - Week 9

Wednesday
Bike 30 min
Push-ups
5 x 20 x bw
-> Alt. DB Curls
5 x 10 x 35

Friday
Bike 30 min
Abs wheel
5 x 8,7,6,5,4 x bw
-> Alt. DB Tris Press
5 x 20,19,18,17,16 x 35

Saturday
Walk + Stairs
1hr + 5x200
 
Ashes Meso - Week 10
Monday
Chin-ups
10 x 10,10,9,9,8,8,7,7,6,6 x bw
Partial DB Side Delts
5 x 10 x 35
SS Bent DB Shrugs
5 X 10 X 35
Leg up Crunches
5 x 30,25,20,15,10 x bw

Tuesday
Light Jog
5 km - 26 min
Hammer Curls
3 x 10 x 35
-> Alt. DB Tris Press
3 x 10 x 25
Planks
3 x 1 min.

Saturday
Tread 30 min
Squats/Crunches/Feet up Push-ups
3 x 30/25/20 x bw

Ashes Meso - Week 11
Various BW workouts including walks, treadmill, squats, push-ups, and crunches.

Had a blast during my holidays in Quebec. It was a great mental reset. I'm re-energized and incredibly motivated to kick ass this year. Gyms are still closed for the foreseeable future but that won't stop it. #Getsome
 
Rising - Week 1
Monday - Arms
DB Curls 5 x 12 x 35
Alt. DB Tris Press 5 x 22 x 35
L-Sits w/ handles 3 x 44,37,30 sec
Crunches 2 x 30,25
Bike 30 min

Wednesday - Chest
DB Flys 5 x 18 x 35
Alt Push-ups w/ handles 5 x 25
Band Facepulls 3 x 25
Alt Abs Wheel 3 x 8,7,7

Thursday - Cardio
Bike 40 min

Friday - Shoulders
DB Standing Shoulder Press 5 x 13 x 35
Alt DB Bent Shrugs 5 x 22 x 35
Planks 3 x 1:15 min
Alt DB Lateral Raises 3 x 10 x 35

Saturday - Back/Cardio
Chin Ups 10 x 10,10,9,9,8,8,7,7,6,6 x bw
Elk Island Hike - Moss Lake Trail 12.0km - 1:46hr

Great first week back. My chest was sore for 3 days. That was really surprising as it usually doesn't get sore and as I was working out from home. I'm going to stick to this bro-split for now and turn up the intensity.
 
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Rising - Week 2

Monday - Arms
DB Conc. Curls 5 x 10 x 35
Alt. 1-DB French Press 5 x 26 x 35
Hammer Curls 3 x 8 x 35
SS Band Tris Pushdowns 3 x 30
Alt. Planks 3 x 1:30

Tuesday - Cardio
Bike 40 min

Wednesday - Chest
DB Flys 5 x 19 x 35
Alt. DB Floor Press 5 x 25 x 35
Band Facepulls 3 x 28
Abs Wheel 3 x 9,8,8

Thursday - Cardio
Stairs 8 x 200 (29:10)

Friday - Shoulders
DB Shoulder Press 3 x 14 x 35
Alt. DB Bent Shrugs 3 x 25 x 35
DB Lateral Raises 5 x 11 x 35
Alt. Band Reverse Flys 5 x 21
Leg Up Crunches 1 x 50

Saturday - Back/Cardio
Chin ups 6 x 11,10,10,9,9,8 x bw
Alt. Weighted Chin ups 5 x 7,7,6,6,5 x bw+35
Elk Island Moss Trail - 12km 1:43hr (Jog 5km 31:12)

Pleasantly surprised with the results of this at-home setup. I'm getting sore from the minimal training, even my legs, and cardio is clearly improving. I'm hoping gyms will open up in another week or two; hair salons and wellness centre have had the go-ahead to re-open already.
 
Bloodhy said:
Rising - Week 2

Monday - Arms
DB Conc. Curls 5 x 10 x 35
Alt. 1-DB French Press 5 x 26 x 35
Hammer Curls 3 x 8 x 35
SS Band Tris Pushdowns 3 x 30
Alt. Planks 3 x 1:30

Tuesday - Cardio
Bike 40 min

Wednesday - Chest
DB Flys 5 x 19 x 35
Alt. DB Floor Press 5 x 25 x 35
Band Facepulls 3 x 28
Abs Wheel 3 x 9,8,8

Thursday - Cardio
Stairs 8 x 200 (29:10)

Friday - Shoulders
DB Shoulder Press 3 x 14 x 35
Alt. DB Bent Shrugs 3 x 25 x 35
DB Lateral Raises 5 x 11 x 35
Alt. Band Reverse Flys 5 x 21
Leg Up Crunches 1 x 50

Saturday - Back/Cardio
Chin ups 6 x 11,10,10,9,9,8 x bw
Alt. Weighted Chin ups 5 x 7,7,6,6,5 x bw+35
Elk Island Moss Trail - 12km 1:43hr (Jog 5km 31:12)

Pleasantly surprised with the results of this at-home setup. I'm getting sore from the minimal training, even my legs, and cardio is clearly improving. I'm hoping gyms will open up in another week or two; hair salons and wellness centre have had the go-ahead to re-open already.
Click to expand...

You think using a stationary bike is better than running for the knees?
My old boxing trainer always used to say that and he used to train in the DDR with the soviet shit like going runnin with a tire tied to his waist and shit.
 
Rising - Week 3

Monday - Arms
DB Conc. Curls 3 x 11 x 35
Alt Lying 1-DB Skulls 3 x 27 x 35
Hammer Curls 5 x 10 x 35
SS Band Tris Pushdowns 5 x 35
Alt Planks 4 x 1:45

Tuesday - Cardio
Bike 30 min

Wednesday - Chest
DB Flys 5 x 20 x 35
Alt Lying DB Hex Press 5 x 27 x 35
Band Facepulls 3 x 30
Abs Wheel 3 x 10,9,9

Thursday - Cardio
Walk 1hr (Overreached)

Friday - Shoulders
Band Reverse Flys 5 x 25
Alt. DB Lateral Raises 5 x 12 x 35
DB Upright Rows 3 x 13 x 35
Alt DB Shrugs 3 x 30 x 35
Leg Up Crunches 1 x 60

Saturday - Back/Cardio
Chin ups 6 x 11,11,10,10,9,9 x bw
Alt. Wgtd Chin ups 6 x 7,7,6,6,5,5 x bw+35
Stairs 10 x 200 (34:46 - 3:29ea)

THE DIAMOND WINS!! I've been a fan of Poirier for a long time, way before he got knocked out by McGregor. Guy's a beast with a ton of heart, glad to see him win this one.

Overreached this week again which is so weird. The same thing happened late last year. I even posted that everything was going great. It's like Good, Good, Good, Good, BAM hit a wall. When that happens I have a hard time getting out of bed for two-three days, all I want to do is sleep. It looks like I'm not training hard, and I don't think I am, but I have a hard time assessing the impact of my job/school on my training. Anyway, I'll just wing it with how I feel until the gym reopens.
 
GreenGorilla said:
You think using a stationary bike is better than running for the knees?
My old boxing trainer always used to say that and he used to train in the DDR with the soviet shit like going runnin with a tire tied to his waist and shit.
Click to expand...

I don't think it's even an argument that a stationary bike is better for the knees than running. Especially for a bigger guy (190lbs+), and especially running on pavement. A stationary bike is very low impact.

However, a stationary bike is my very last pick for cardio, I don't enjoy it at all. If I had to rank it for myself, it'd probably be:
  1. Rowing machine
  2. Stairs
  3. Unpaved running trails
  4. Treadmill
  5. Skipping rope
  6. Stationary bike
I haven't tried running with a tire but I'd love to. Sounds challenging AF!
 
Rising Week 4
Monday
Upright 3 x 15,15,18 x 35
Alt Double DB Curls 3 x 12,12,12 x 35
Modif. DB Skulls 3 x 22,22,25 x 35
Alt DB Facepulls 3 x 11,11,13 x 35

Tuesday
Abs Wheel 3 x 10
Stairs 10 x 200 32:57

Wednesday
Handle Push ups 3 x 30,28,26
Alt DB 1/2 Flys 3 x 25,23,21
DB Seal Low Rows 3 x 18,16,14
Alt Band Reverse Flys 3 x 30

Thursday
Walk 1hr

Friday
DB Side Delts 3 x 14 x 35
1-DB French Press 3 x 30 x 35
DB Seated Military Press 3 x 10 x 35
Hammer Curls Slow. Ecc 3 x 12ea x 35

Saturday
AM Chin-ups 5 x 10 x bw
Chin-ups 5 x 8 x bw
Chin-ups 2 x 5 x bw
Plank 1 x 4:00 min
DB Hex Press 1 x 40 x 35
PM Stairs Sprints (x200)
1: Doubles 0:46
2: Singles 0:57
3: Singles 0:58
4: Singles 0:57
 
Rising Week 5
Monday
DB Side Delts 3 x 15 x 35
Alt. DB Double Curls 3 x 13,13,12 x 35
DB Modif. Skulls 3 x 24 x 35
Alt. Band Facepulls 3 x 32

Tuesday
AM 8-minute abs
Walk 1 hr

Wednesday
Handles Push-ups x 3 x 30,28,26
Alt Standing Conc. Curls x 3 x 13,12,11 x 35
DB 1/2 Flys 3 x 27,25,23
Alt Band Tris Extensions 3 x 35

Thursday
Seal DB Rows 3 x 20,18,16 x 35
Band 1/2 Side Delts 3 x 30
Push-ups 3 x 30
Reverse Band Flys 3 x 35

Friday
Walk 1hr

Saturday
Yates Rows 3 x 10,15,15 x 100
Front Squats 3 x 10,13,10 x 120
BB OH Press 3 x 8,9,8 x 100
Chest Press Machine 3 x 10,12,10 x 100
Lat Pulldowns 3 x 12 x 100
Leg Extensions 2 x 15,18 x 70
Leg Curls 3 x 15,18 x 100
Cable Pushdowns 3 x 12,15,12 x 40
Cable Curls 3 x 15,18,15 x 70
BB Upright Rows 3 x 12,15,12 x 70

Had access to a home gym on Saturday and quite enjoyed it. Rumors are that gyms will re-open on March 1st as the province enters phase 2 and lift more restrictions. Fingers Crossed.
 
Rising Week 6
Monday
Rotating Push-ups 3 x 32,31,30
Alt. Mixed Abs 3 x 50
DB Rotating Curls 3 x 15,14,13 x 35
Alt. Modif DB Skulls 3 x 25 x 35

Tuesday
Bike 20 min

Wednesday
Chin-ups 5 x 10
Chin-ups 5 x 8
Chin-ups 5 x 5

Thursday
Bike 20 min
Abs wheel 3 x 11,11,10

Friday
DB Side Delts 3 x 20,20,20 x 35
Alt DB Upright Rows 3 x 20,20,20 x 35
Conc. Curls 3 x 13,13,11 x 35
Alt 1-DB 1/2 French Press 3 x 35 x 35

Saturday
DB Seal Rows 3 x 22,20,25 x 35s
Alt DB Bent Shrugs 3 x 35 x 35
Band Reverse Flys 3 x 40,50,50
Alt Band Facepulls 3 x 38,45,45

Walked on Monday but -40c temperatures have been a dissuading factor this week, to say the least.
 
Rising Week 7
Tuesday
Handle Push-ups 3 x 40,35,31
Alt. Seal Curls 3 x 13,12,11 x 35
DB 1/2 Flys 3 x 30,28,26 x 35
Alt. Banded 1-DB 1/2 French Press 3 x 15,16,13

Wednesday
Light Jog 5 km -26:05

Thursday
DB Double Curls 3 x 15,8+12,15 x 35
Alt. Band Tris Extensions 3 x 45,40,35
DB Modif. Skulls 3 x 20 x 35
Alt. Band Face Curls 3 x 30

Friday
Stairs 10 x 200 - 31:15
Mixed Abs 3 x 60
Alt DB Side Delts 3 x 20 x 35

Saturday
Chin-ups 1 x 10 x bw
Weighted Chin Ups 10 x 5 x bw+35
Chin-ups 3 x 12,9,7 x bw

Solid week of training. Weighted at 184.0 lbs on Feb 22! Very much on track with where I want to be in a few weeks.
 
Rising Week 8 - First deload
Monday
Push ups 2 x 25,20
Alt DB Flys 2 x 15,12 x 35s
DB Rotating Curls 2 x 8 x 35
Alt DB Modif Skulls 2 x 15,12 x 35s

Wednesday
DB Side Delts 2 x 10 x 35
Alt Conc Curls 2 x 7 x 35s
DB Upright Rows 2 x 10 x 35
Alt 1-DB 1/2 French Press 2 x 10 x 35

Thursday
abs wheel 2 x 6
Alt DB Curls 2 x 8 x 35
Handle Push ups 2 x 15
Alt Band Tris Extensions 2 x 15

Friday
Quick Workout

Saturday
Chin ups 2 x 8
DB Seal Rows 2 x 8
Alt DB Side Delts 2 x 8 x 35
Bis/Tris Superset 2 sets

Average Daily Steps: 8,083
 
Rising Week 9

Monday - Chest
Handle push-ups x 200 (23:57)
Abs wheel 3 x 8,8,8

Tuesday - Shoulders & Arms
Shoulder Press Machine 1 x 25 x 50
Side Delts Machine 1 x 20 x 55
Reverse Flys 1 x 30 x 55
Tris Pushdowns 1 x 25 x 42.5
Cable Curls 1 x 25 x 42.5
Tris Machine 1 x 30 x 65
Curls Machine 1 x 20 x 65

Wednesday - Legs
Hack Squat 1 x 20 x 180#
Standing Leg Curls 1 x 20 x 50
Single Leg Extensions 1 x 20 x 50
Seated Calf Machine 1 x 25 x 55
Single Leg Press 3 x 10 x 45

Thursday
Tread 45 min (~450 cals)

Friday - Back
Lat Pulldowns 1 x 20 x 115
T-Bar Rows 1 x 16 x 75
MTS High Rows 1 x 30 x 50
45 deg back raises 1 x 20 x 25
Decline Abs 1 x 30 x 25

Saturday Arms & Shoulders
EZ curls 1 x 20 x 70
EZ French Press 1 x 25 x 70
JJ shrugs 1 x 20 x 65s
Cable Laterals 1 x 20 x 12.5
Cable Arms Superset 1 x 40+20x 42.5

Gyms are open. #Blessed

Starting light with less volume. I do many warm-up sets up to an AMRAP working set for now. I'll eventually add a back-off set to increase the volume.
 
Rising Week 10
Tuesday - Shoulder & Arms
OH Pressx2 11x95, 10x85
Side Delts Machine 1 x 25 x 55
Reverse Flys 1 x 30 x 60
Tris Pushdowns 1 x 25 x 47.5
Cable Curls 1 x 25 x 47.5
Tris Machine 1 x 30 x 70
EZ Preachers 1 x 8 x 60

Wednesday - Legs
Hack Squat 1 x 20 x 190#
Single Leg Extensions 1 x 20 x 55
Standing Calf Machine 1 x 25 x 170
Single-Leg Curlsx2: 20x55, 17x50
Single-Leg Press 3 x 10 x 50

Thursday - Cardio
Tread 45 min (600 cals)

Friday - Back
Lat Pulldownsx2: 20x120, 20x100
T-Bar Rowsx2: 16x80, 15x50
Decline Abs 1 x 30 x 30
MTS High Rows 1 x 32 x 50+Stretch
45 deg back raises 1 x 20 x 30

Saturday - Shoulders & Arms
EZ curls 1 x 22 x 70
EZ French Press 1 x 27 x 70
JJ shrugs 1 x 23+12 x 65s
Cable Laterals 1 x 22 x 10
Cable Arms Superset 1 x 40+20x 47.5
 
Rising - Week 11
Monday - Chest
Flys machine 1 x 30 x 130
Single Incline Chest Machine 1 x 20 x 40
1/2 DB Flys 1 x 15 x 35
Landmine Chest Press 1 x 20 x 50
Chest Dips 3 x 15,12,9 x bw

Tuesday - Shoulder & Arms
OH Pressx2 12x95, 11x85
Side Delts Machine 1 x 30 x 55
Reverse Flys 1 x 30 x 70
Tris Pushdowns Neutral grip 1 x 30 x 47.5
Cable Curls Neutral grip 1 x 20 x 47.5
Tris Machine 1 x 40 x 70
Preacher EZ 1 x 11 x 60

Wednesday - Legs
Hack Squat 1 x 20 x 200#
Single Leg Extensions 1 x 20 x 60
Seated Calf Raises 1 x 30 x 65
Single Leg Curls 1 x 28 x 60
Glute kickback Machine 1 x 30 x 60
Single Leg Press 1 x 15 x 55

Thursday
Off

Friday - Upper
Flys Machine dropset 130/100/70 x 15/15/15
CG Lat Pulldowns drop set 130/100/70 x 15/15/15
Delts Machine dropset 65/55/45 x 15/15/15
Tris Machine dropset

Saturday Shoulders & Arms
EZ curls 1 x 22 x 70
EZ French Press 1 x 27 x 70
JJ shrugs 1 x 23+12 x 65s
Cable Laterals 1 x 22 x 10
Cable Arms Superset 1 x 40+20x 47.5

Might have a bit of inaccuracy in the next few weeks. Phone is f*cked and it's getting worse.
 
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