Week 4, Day 4, shoulders, upper back, arms

It was a good session today.  I was able to get through a lot more volume than in the past and I was also able to extend many of the accessory movement sets with partials to chase the burn.  Still a ways away from really training hard enough to build new muscle but I'm hoping that this journey back up the learning curve will energize the muscle memory to reclaim lost muscle mass (if there is any).

Overhead Press:  135x5, 135x5, 165x5, 185x3, 185x3, 165x4 - 155x1 - 135x4 - 95x5 (drop set)

Chins:  5, 5, 5

Arnold press:  40x10, 50x7, 50x6, 45x6

Seated cable row:  130x10, 150x6, 140x7, 130x8, 120x8  (includes 2-3 partial reps on last three sets

Seated face pulls:  40x8, 40x7, 40x7  (extended each set with partial movements)

Lateral raise:  30x6, 25x8, 25x7, 25x7 (extended each set with partial movements)

Dumbbell hammer curls:  50x8, 50x6, 50x6

Dumbbell curls: 40x5, 40x5, 40x5  (extended each set with partial movements or cheat curls)

Rope Pushdowns:  150x12, 150x10, 150x8

Straight bar pushdowns:  150x10, 150x8, 150x8



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