ExRx.net

looks good to me

Shoulders Reverse Pec Dec 45k x 8 55k x 8 65k x 8 75k x 8 85k x 8 Rear Delt Fly 8k x 30 10k x 20 12.5k x 15 Laterals 6k x 20 8k x 15 6k x 20 Military Press 20k x 12 30k x 12 40k x 12 50k x 10 did this standing for a change. Feels weird. Think I'll keep doing it One Arm Overhead Press on Chest Machin...

Back Weighted NG Chins BW x 5 +10k x 3 +20k x 3 +30k x 3 PRsville on these SAP 28k x 12 31.5k x 10 34.5k x 8 Chest Supported Row (plate, low handles) 40k x 12 60k x 10 80k x 8 60k x 12 Face Pulls 17.5k x 15 21k x 12 24.5k x 10 Cable Reverse Curls 17.5k x 10 21k x 10 17.5k x 10 Reverse Pec Dec 55k x ...

chest decline bench 60k x 10 80k x 5 100k x 3 120k x 3 100k x 12 80k x 15 60k x 20 Well my plans was to do like 5 triples at 120, but for some reason I barely managed one! Not happy about that. I think it was a combination of a wobbly bench and rubbish spotter that threw me off my game. I just lower...

you need to change the angle of your legs when you bench. If your knee is lower than your hip your a.$s'll stay on the bench.

If your front squat stance feels comfortable, then it's fine.

legs Front Squat 20k x 12 30k x 12 40k x 12 30k x 12 20k x 12 It's insane how hard my core is working when I do these. Never felt anything like it. It's like every muscle on the inside of my torso is working harder than it's ever worked. My legs get absolutely no training stimulus from these at all....

I wouldn't be holding a heavy weight above my head or face until I had my anxiety attacks under control, personally

well if I were in your situation I'd start by getting some serious soft tissue work done on my shoulder. Book an hour session with an ART practitioner or a deep-tissue masseuse and bring something to bite down on because it is really going to hurt. Secondly, you need to strengthen the muscles around...

see a healthcare professional

can you do internal/external rotations without pain?

Are you doing any direct mid/lower trap exercises?

did a quick arms workout Single Arm Pushdowns/Reverse Cable Curls 5k x 15/12.5k x 15 7.5k x 12/15k x 12 10k x 10/17.5k x 12 feel like I get way better ROM doing the pushdowns one handed. Should've probably been lifting heavier on the reverse curls Single Arm Reverse Pushdowns/Single Arm Cable Curls ...

shoulders Reverse Pec Dec 45k x 8 55k x 8 65k x 8 75k x 8 85k x 8 Rear Delt Fly 8k x 30 10k x 20 12.5k x 12 Laterals 6k x 20 8k x 15 6k x 20 SHIP 40k x 8 50k x 8 40k x 8 Weird Standing Press Thing On Incline Chest Machine 5k x 15 7.5k x 12 5k x 15 you basically just push one of the handles on the in...

Legs Front Squats bar x 10 30k x 10 40k x 10 30k x 10 20k x 10 my core gets absolutely brutalised doing these! Haha, what a pus.$y I am these days. Still, it'll get better. Extension/Curl 45k x 20/50k x 10 50k x 20/60k x 10 55k x 20/70k x 10 And that was it. I know it's a tiny little rubbish workout...

Bakkk Weighted NG Chins BW x 3 +10k x 3 +15k x 3 +20k x 3 +25k x 5 this is a PR, which I'm happy about. May try and equal it next week, then go for 30k for 3 the week after. SAP 28.5k x 12 31k x 10 34.5k x 8 Chest Supported Row (plate loaded, low handles) 40k x 12 60k x 10 80k x 8 40k x 12 slowed my...

chest Decline Bench 60k x 10 80k x 10 100k x 8 120k x 6 (failed on the 7th) Incline Bench 60k x 12 70k x 10 80k x 8 60k x 15 Incline Cable Flyes 25k x 12 35k x 11 (failed on 12th) 35k x 8 Decline Cable Press 17.5k x 12 x 3 Incline Machine Press 40k x 12 80k x 12 120k x 12 Pec Dec 50k x 15 60k x 15 7...