Upper body training

Tired and cramped but relentless. Training with the right people makes a difference. You can always convince yourself: I'm only doing 3 reps cuz there's no point in doing more but your training partners will most likely call you a whiny cunt and that's gonna motivate you to push forward. We're lazy. Hard to admit isn't it? I admit it, I am LAZY. A lazy bastard with a lot of bullshit excuses. I need to up the ante and do more, train harder, better, smarter, faster...etc.

Military presses:

8x50 kg
6x70 kg
5x5x80 kg

Hammer chins:

10xBW
2x8xBW + 15 kg
2x6xBW + 15 kg

Close grip bench presses:

8x70 kg
5x90 kg
5x110 kg
5x130 kg
4x140 kg
8x120 kg - nice

Face pulls:

10x55 kg
10x64 kg
10x73 kg
10x77 kg

Dumbbell shrugs:

12x38 kg
12x48 kg
2x12x52 kg

Nautilus machine shrugs / Calf machine shrugs:

12x110 kg / 12x120 kg
12x150 kg / 12x150 kg
2x12x150 kg / 2x12x187.5 kg

Behind the neck strict presses:

6x40 kg
5x50 kg
5x60 kg
5x70 kg
5x75 kg
8x60 kg
2x7x60 kg

Neck raises:

12xBW + 5 kg
10xBW + 10 kg
2x10xBW + 15 kg

Lying leg raises:

12xBW
2x10xBW + 7 kg
1xBW + 7 kg - cramped like a motherfucker on the last set

15 min stretching