Day 48 - 103.3KG Recovery has been insane lately, even after the 300kg dorians yesterday I feel like I could go back in and deadlift today... This is a combination of nailing all recovery variables. Sleeping 8+ hours every night, hitting my macro and micro targets which should be a staple for everyone regardless, supplements such as ZMA, curcumin post workout as well as ashwaghanda pre bed. Also making sure that there is oily fish in my diet at least every other day to get my omega 3s that dramatically reduce inflammation caused by eccentric loading (hypertrophy weight training). Today's Shoulder & Tricep workout: Rating - 9/10 Lateral Raise Machine - 5 Sets - 30,20,15,10, Dropset on final set (6 & 10) DB Shoulder Press - 3 Sets - 1 Top Set 6-8 Reps. (57.5kg), 2 Back Offs 8-10 Reps (50kg) Plate Loaded Lateral Raise Machine - 8 Paused Reps (1 Second hold & squeeze at the top) 3 Supersets with... Shoulder Press Machine - 10 Reps - Tempo 2-0-2 DB Lateral Raises - 3 Drop Sets - 6-8 Reps & 8 Reps (30kg down to 15kg) Pec Dec Rear Delt Fly's - 4 Sets - 10 Reps Cable Rope Cross Body Extensions - 4 Sets - 15,12,10,8 Each Arm - Tempo 4-1-2 Cable Rope Horizontal Extensions - 4 Sets - 15,12,10,8 Each Arm - Tempo 4-1-2 (Set the cable up at head height, face away from the stack. Support your working arm with your free hand and extend away from your face) Cable Rope Extensions - 3 Sets - 15 Reps V-Bar Extensions - 2 Sets - 20 Reps Overall Brilliant session, you might have seen on insta that I maxed out on close grip bench press before moving on to triceps. I wouldn't recommend doing that to anyone, its a great way to get injured. This session is all you need to grow! #TeamPB