Back
Wide grip chins
Sets...BWx10,BWx10,BW+10x10,BW+10x10
Incline dumbbell rows
Sets...40x12,50x10,50x12
Behind the neck pulldowns
Sets....100x12,120x10,140x7,150x5
Shoulder width chins with assist on machine
Sets...10w50,10w30,9w20
Lower cable pulley rows
Sets...100x10,120x10,140x10
Hypers with 25 lb. plate
3 sets of 10
Shoulders
Upright cable rows
Sets....80x12,100x10,130x8,140x4
Standing military presses in power rack
Sets....100x10,120x5,120x4,
Seated dumbbell shrugs
Sets....80x20,85x20,90x15
Standing behind the neck presses for final shoulder burn
Sets....65x10,85x6
On the one hand felt like going on, but my better sense told me that was plenty. Can't overtax things right now, as mentioned, heavy a weight as possible with good form right now to keep mass, but nothing I can't recover from. I am at this point just working for calorie deficit while retaining lean mass. Not too many fancy things.
United StatesWide grip chins
Sets...BWx10,BWx10,BW+10x10,BW+10x10
Incline dumbbell rows
Sets...40x12,50x10,50x12
Behind the neck pulldowns
Sets....100x12,120x10,140x7,150x5
Shoulder width chins with assist on machine
Sets...10w50,10w30,9w20
Lower cable pulley rows
Sets...100x10,120x10,140x10
Hypers with 25 lb. plate
3 sets of 10
Shoulders
Upright cable rows
Sets....80x12,100x10,130x8,140x4
Standing military presses in power rack
Sets....100x10,120x5,120x4,
Seated dumbbell shrugs
Sets....80x20,85x20,90x15
Standing behind the neck presses for final shoulder burn
Sets....65x10,85x6
On the one hand felt like going on, but my better sense told me that was plenty. Can't overtax things right now, as mentioned, heavy a weight as possible with good form right now to keep mass, but nothing I can't recover from. I am at this point just working for calorie deficit while retaining lean mass. Not too many fancy things.