I've had a great week of workouts this week, but today may have been the most brutal. I did workout B of the animals shoulder workout today. Emphasizing the eccentric portion of the press rather than the concentric portion was nothing short of a fire in my shoulders! I started out a bit too heavy, could not complete the alloted reps, but did do all sets with an increase of 5 lbs. on each as prescribed. I probably took a good 10 seconds on the eccentric portion. What a burn is all I can think of. I can feel it typing this! The workout says "you are going to think this is insanity", and it really is.

Shoulders

(warmup with seated press machine..70x20,70x20)(this turned out to be kind of a pre exhaust)

Seated dumbbell presses(explosive concentric and emphasize time with the eccentric)
Sets...50x8,55x5,60x3,65x3,60x3,55x4,50x5(for good measure added 65x2)(shoulders were on fire, as were my partners. You really need a good spot with these!)

Superset upright rows with dumbbell shrugs(the drmbbells were close at hand, so used them rather than barbell)
Sets....50x8,60x8,70x8,80x8,80x8/80x8,90x8,90x8,95x8,95x8(did some solid fascia stretching after these for the traps till I just couldn't hold it anymore)

Reverse fly machine
Sets....60x12,80x12,90x12,90x12,100x10


Biceps..second one this week, concentrating on hammer movements and pronated grips, did not do much but got a great pump!

Hammer bar curls
Sets...50x10,70x9,60x9

Preacher curl machine using hammer grip
90 reps reducing weight to make that amount.


ABs

Lying crunch machine without weight
2 sets of 50

Lying crunch machine with weight
30x20,30x15

Roman chair leg lifts
2 sets of 10

Incline bench with 25 lb. plate
1 set of 15

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