7/19 DELTS AND BI's

Warm Up: DOggie Walk

SEATED BAR PRESS: smith machine

Warm Up: 2x30x10,10

Working: 3x70x7,7,8last one spotted kinda not so good

SEATED SIDE LATERAL:

Working: 1x15x10, 2x17.5x6,6plus15x6,6 drop sets

FRONT RAISE:

Warm Up: 1x12x12

Working: 2x17.5x12,12

SS

REAR BENCH ROW:

Warm Up: 1x8x12

Working: 2x12x12,12

BAR CURL:

Warm Up: 1x30x10

Working: 1x55x6, 2x60x6,6

ROPE CURL:

Warm Up: 1x40x10

Working: 2x80x10,10

CARDIO #3

AM: Octane Eliptical 20 minutes intervals level 5/3 with X Trainer

PM: Stairmill? will decide when I get to gym 20 minutes

All good tendonitis reared its head in my elbow again but my fault kinda slackin on taking supps!