forgot to post this yesterday. i'm going to post another one for pull day later today.
greasing the groove: 3x pull ups with good form
incline barbell press
warmup set 1: empty bar x 10
warmup set 2: 50% working weight x 4 @ 55
warmup set 3: 75% working weight x 3 @ 65
set 1: 8 @ 55
set 2: 5 @ 80 (kinda easy, did an extra rep bc I could)
set 3: 15 @ 55
machine shoulder press
2 x 12 @ 60
1 x 10 @ 60 (failure)
floor reset skullcrusher
1 x 6 @ 40
2 x 8 @ 30 (but I tried and failed with 40@3x8)
bent over cable pec fly 3 x 12 @ 40
dumbbell raises (mid delt) 3 x 20 @ 6
plate front raise 2 x 20 @ 20
diamond push up 1 x AMRAP @ 5