9/1
Well today is the first day of the next cycle of torture ..I mean training, here is the plan for today so I do not have to worry about entering all this later, weights will be added after workout....and this is an easy day
Incline Dumbell Rows tempo 402 90s rest
20 x 8...this was much harder than I thought
12.5 x 15
12.5 x 15
A1 Reverse Grip Pulldowns 3-5s in peak contraction 0 rest
60 x 8
70 x 8
80 x 8
superset with-these are shoulder killers !!
A2 Straight Arm Pulldowns 3-5s in peak contraction 90s rest
60 x 8
50 x 8
50 x 8
Incline Bench Press 301 tempo 120 s rest
65 x 5
65 x 5
65 x 5
Standing Barbell Press 301 tempo 120s rest
40 x 5
50 x 5
40 x 5...shoulder are burning at this point
Incline Hammer Curls 604 tempo w/ exposive contrast every 2 reps 90s rest
12.5 x 8
12.5 x 8
12.5 x 8...not alot of weight but man...shaking arms
Tri Pushdowns 604 tempo w/ explosive contrast every 2 reps 90s rest
40 x 8
40 x 8
40 x 8 ....arms are a hurtin
Enjoy your torture. 
Linear Mode
