OHP

warm up : Allot of Band movements.
Standing overhead press: 2 x 10 x bar
                                       80 x 5
                                       95 x 5
                                       110 x 3
                                       125 x 3
                                       140 x 15
       Ok, this was the end of the base work out... Got a wild hair and do a sudo joker sets just because of a certain somebody said something.
                                       150 x 3
                                       165 x 3
                                       185 x 1
                                       205 x 1
                                       225 x 1....stopped it there had plenty of pressing power but I felt awkward and unstable.
                                      125 x 3
                                       110 x 20....yeah probably should up the training max the next cycle more.


Pull downs: 5 x 10 x some weight
 CG bench: 5 x 10 x 135....need to up these also
 arm curls: 3 x 10 x what ever
Band pull aparts : 100 total reps done between sets on arms.

Thats about it