volume "B" day:
today: sets/reps/lbs
Bb good mornings 1x20 45, 1x15 65
Deadlifts 1x25 115
Back extensions 1x20 bodyweight
Calf raise mach shoulder press 1x15 50, 1x25 30
V-squat mach shoulder press 1x12 50, 1x20 30
Concentration curls 2x12 15x2
Standing camber bar preacher curls 2x15 20x2, wide grip 3x12 20x3
Hammer strength (h.s.) high rows 4x12 90x4
H.s. low rows 1x22 50
H.s. wrist/forearm squeeze 1x60 50, 1x40 70
seated camber bar wrist curls 1x50 30
seated camber bar reverse grip wrist curls 1x40 20
Calf raise mach 1x35 110
Calf press mach 1x35 115
Roman chair oblique stuff
H.s. mts rows 1x25 60
Shoulder press machine (facing backwards) 1x25 30
Shoulder press machine (facing backwards, supinated) 1x40 15
some incline walking