Well, as with the change in my diet, goals are changing. I achieved the results I was looking to with my cut cycle, now I will go to gaining a bit again. Today was the first day of a new split.

Shoulders

Seated Olympic bar military presses
Sets.....95x10,115x8,125x4,135x2

Seated neutral dumbbell press
sets....50x6

Seated cybex rotary press(single arm)
Sets(each arm)....25x8,30x6,35x4

Medial dumbbell raises
Sets....25x12,30x10

Cross cable rear laterals
Sets....40x15,50x15,60x14

Dumbbell shrugs
Sets....100x15,120x12,120x10


Triceps

Upper cable pressdowns
Sets...150x15,150x15...change machines to rubber cable100x10,120x8

Power rack extensions
sets....85x7,100x3

Close grip benches
Sets....185x6,205x3,225x2(heavy is key here0

Dip machine #3 position overload beginning
sets...35x12(too easy),50x12(still too easy),75x6...better

That was all for tri's today. Tri's are somewhat heavily involved in the pushing movements for shoulders, as evidenced by the dropoff in some of my tricep weight workout. In order not to overtrain them, stopped instinctively. Believe it is easy to overtrain tri's if you do them on chest or shoulder day with all the other pushing movements, just as bi's on back day.

Had a great workout, and was very satisfied.

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