changed it up a bit...but before we begin...so here's something extremely odd...last monday, when i hit my Military Press record of 160, i weighed in at 173. i then decided i would up my protein intake to 300-350 grams a day knowing that that wasnt going to happen but it was important i set such a high goal because im actually having between 200-250 grams a day now. well, today i go and weigh myself and im at 180!!! how? how can this happen??

Pull-ups
- 6 reps + 6 reps + 6 reps + 6 reps = 24 reps @ 2 minute Rest Intervals
decided to start today's session with some pull-ups. they worked out pretty well.

Seated Unilateral Dumbbell Shoulder Press and Pull-ups Superset
- 50 lbs x 7 reps x 2 sets and 5 reps x 2 sets respectively @ 2.5 minute rest intervals
i decided to superset unilateral presses and pull-ups...

Skull Crushers and Bent Arm Pull-overs Superset
- 50 lbs x 7 reps x 3 sets and 50 lbs x 7 reps x 3 sets respectively

Pulley Push Downs and Reverse Grip Push Downs Superset
- 52.5 lbs x 12 reps x 1 set and 37.5 lbs x 8 reps x 1 set

Ab Work
- Overhead Plate Side Bends = 25 lbs x 8 reps, 15 lbs x 12 reps
- Regular Plate Side Bends = 45 lbs x 10 reps
- Lat Pull Down Sit-ups = 80 lbs x 10 reps x 2 sets

Shoulder Prehab Work
some dumbbell shoulder protractions and some push-up plus work and a little overhead shrug work as well. nothing too heavy and nothing too effortful either. though reps were high but with light weights most of the time.