Two a Day Workouts

I did two workouts yesterday. An AM/PM workout. One was more strength oriented the other more bodybuilding.

AM Workout

Soft tissue work to the shoulder complex.

Flat Bench Press 135x5 185x3 205x1 225x1 235x1 240x1 245x1 250x1

Hang Cleans 135x4 135x3 155x3 185xfailed Jumped up to quickly here. 175x1 175x1 180xfailed 180x1 I pulled it and then plled my left lat in the process.

Dips BW plus 55 pounds x4 BW plus 55 pounds x4 BW plus 55 pounds x4


PM Workout

Chest press on the ball ss with dumbbell curls

50x10/50x10
50x10/50x8
50x10/50x6
50x10/50x5
50x10/50x5

No rest all done back to back

Dumbbell Skull Crushers ss with Plyo Push Ups

35x6/BWx10 3
5x4/BWx10
35x4/BWx10

All done with no rest back to back.

Lat Pull Down 180x6 170x6 150x5 150x6 150x6 Rested 20 seconds between sets.

Swam some laps and sat in the hit tub afterwards. Today my traps are raw they are so sore.