back to normal with training and diet now as kids gone back so thought keep up workout log
changed things around a little so when say warmup 1 its 12 reps comfterble and warmup 2 is 12 reps struggle to get out and working set is aming for 6 reps but more to fail

mon
chest/biceps

rotator cuff warm up 3x20reps in past when said rear delt warm up this is what i have ment

chest
warmup 1=wu1 warmup 2=wu2 working set=wk
decline barbell press wu1-12 wu2-12 wk- 6
incline smith press wu2-12 wk-6
flat dumbell fly wu2-12 wk- 8 underestimated myself
cable crossover wu2-15

biceps
concertration curl wu1-12 wu2-12 wk-6
barbell curl wu2-12 wk-6
machine preacher curl wu2-15

sort of baised on dorian yates blood and guts workout