Had a great workout today, am as noted above combining days for more energy expenditure, going from my usual one bodypart to 2 bodyparts each workout, except for legs. Today was shoulders and back, and wanting to prioritize shoulders led off with them. Pretty good burn, both shoulders and back, and was very pleased to have finished the workout!!!


Seated dumbbell press(full range of motion)
Sets....60x8,65x6,70x5,70x4

Seated rotary press(first 2 close grip, secnd 2 wide grip)..plate weight only
Sets....50x8,60x6,70x4,70x4

Cable side laterals(my medial delts were already pumped, these really did them in!)
sets....40x12,60x10

And if that wasn't enough, did machine delts
sets....80x10,80x10

Seated rear laterals
Sets....45x15,45x15

Dumbbell shrugs
Sets....100x10,115x12,125x8



Close grip chins(palms facing each other, controlled descent)
Sets....9,6,7

Superset lat pulldowns wide with close
Sets...170x10,200x8,230x6/110x10,130x9,130x8

Chest on pad T bar rows(sluffed off a bit here, kind of worn out, but was very strict and felt them good)
Sets....45x10,60x10,70x8

Hypers
Sets....BWx15,BW+25x12,BW+25x10

Another day I looked very forward to my pwo shake.

I should add that I am using glutamine select with BCAA's again for this cut.

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