5/19 and 5/20

5/19 Chest and arms

DB Bench- 80s x 4 1/2, 80s x 5, 80s x 3

Weighted Dips- 45 x 8, 45 x 10

BB Bench- 145 x 10, 150 x 10, 205 x 2(negative)

BB Curl- 85 x 6, 85 x 6/d

Tri pressdown- 90 x 10, 90 x 10/d

RopeCurl- 60 x 10, 60 x 8ss
Tri ext.- 50 x 12, 50 x 10

Preacher curl- 70 x 10/d

5/20 back and shoulders

Lat pulldown- 160 x 6, 170 x 5/d

BB Row- 115 x 5, 125 x 5, 115 x 6

Close grip lat pulldown- 130 x 10, 140 x 10

Upright row (tried it on the ez curl bar today)- 70lbs+bar x 6, x 7, x 8

Shoulder press machine- 170 x 6, 150 x 8/d

Rear delt raise- 35 x 12, 35 x 10

Now on the day of the competition I put on that jan tana stuff + some oil ? and also idk how to put any of that on and idk any1else who does