Alex's Journey

so 1RM  for military press was 110lbs with a full range of motion touching the collar.

Warm up: Bar x 12, 55 x 8, 60 x 5, 65 x 5, 70 x 2

5 sets of 7 reps at %70:
75lbs x7, 75 x 7, 75 x 7, 75 x 7, 75 x 7

Upright Rows
45lbs x 7, 55 x 7, 60 x 7, 65 x 7, 65 x 7

Military press for strength-endurance (10 sets 4 reps 30 sec. rest)
managed to get 8  sets done of 4 reps and the 9th to failure at 3 reps

Rear Delt Machine
90lbs x 7, 95 x 10, 95 x 8

25 minutes of jogging