Clean once and strict press

180 x 6

150 x 10, 9, 9

Shoulder medley

Arnold press: 50s x 10, 12

Behind-the-neck press: 70 x 10, 10

Lateral raises: 10s x 15, 15

Band pull-aparts x 20, 15

45-second chin-up

Trying to get up to 1 minute. I currently weigh around 220 so this is a great way to make the biceps do a lot of work in a short span of time.

Had to take a few shots while my shoulders had a pump. 

410 lbs x 10

320 lbs x 20

240 lbs x 25

Leg extensions

8 plates x 30

Leg curls

8 plates x 30, 30, 30

Hit 320x20 again, which was a cool milestone from earlier this year that slipped away after I lost progress from contracting COVID last month and lost a bunch of weight. But more importantly, my back held up and felt great today when I had to terminate my barbell squat session last Wednesday because of pain and do goblet squats and leg extensions instead (no shame in that though, goblet squats rule).