44 kg One Arm Swings, barbell hacks, wt pushups, rear delts

Very very strong and powerful work today. The 44 felt and moved, like a 24 kg. Didn't even Feel heavy at all. this is a very good sign of progress. But thank god for 8's.  Cardio is another story. 8's are the perfect number for me vis a vis power and endurance

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15,520 lbs

 Barbell hacks
95 x 7
115 x 7
135 x 7
155 x 5

Wt Pushups
bw x 12
53 x 12 x 3

these were strong. too. done slower than last week

rear delts
3 sets of 12 with 20

really feeling this muscle work and get stronger. can't emphasize enough how important this and the side delt laterals are for shoulder stabilization

BW 169.6
BF 11.3
W 57.5

datsit
dfq