Upper body training

A ton of volume today in 2 hours. Overall strength and energy quite low but grip was just phenomenal.

Incline dumbbell presses (30 degrees):

12x24 kg
12x32 kg
12x36 kg
13x40 kg - all out
8x40 kg

Flat dumbbell presses:

12x32 kg
12x34 kg
12x36 kg - shoulder pain

Incline dumbbell flyes (45 degrees):

2x12x16 kg - shoulder pain

Close grip flat bench presses:

8x70 kg
8x90 kg
8x100 kg
7x110 kg - empty
8x90 kg - paused

Cable rows:

12x77 kg
12x91 kg
2x12x100 kg

Nautilus machine shrugs:

12x70 kg
12x100 kg
12x120 kg
12x140 kg
12x160 kg
8x180 kg
8x200 kg - PR - iron grip
8x210 kg - PR - idem

Dumbbell shrugs:

12x36 kg
12x44 kg
12x52 kg - ridiculous grip

One handed deadlift:

1x60 kg L&R
2x100 kg L&R - lower back cramps, WTF?

Nautilus rows:

12x55 kg
12x65 kg
2x12x75 kg

Hammer chins:

8xBW
6xBW
8xBW

Dumbbell curls:

8x14 kg
8x16 kg
8x18 kg
8x20 kg
8x22 kg
8x24 kg

Hammer curls:

5x12x14 kg - good rehab pump

Triceps pushdowns (extended pulley):

12x20 kg
12x30 kg
12x40 kg
12x50 kg
8x60 kg

Straight arms pulldowns (extended pulley):

12x20 kg
8x30 kg
8x40 kg