I was going to go back to my 4 day split, so I have 3 days off, as before the end of the year they told us when we come back no overtime. Well, glad I didn't, that lasted 2 days, and I was informed today I have to go back on overtime. So, I just did shoulders today and calves. Am trying to throw in another calf day, one doing seated calves, the other standing. Pretty good workout, really hit the shoulders well.

Started a new book today, so did not have my old one to go by last weights. Think I hit maybe a high on reps on militaries, will have to look back and see.

Olympic military presses(standing)
Sets...95x10,115x9,135x4 ,145x1

Seated rotary press(wide grip)
Sets....70x8,80x6

Seated rotary press close grip
Sets.....80x4

Seated neutral grip presses
Sets....60x5,60x5

Seated behind the neck press(always weak on this one, don't do it often, last week was the first time in ages)
Sets....95x6,105x4,105x4

Cable side laterals(felt like I got my second wind here!)
Sets.....40x12,50x12,60x10

Seated machine laterals
Sets....95x10,115x10,130x9

Seated dumbbell rear delts
Sets.....45x15,45x15,45x15

Barbell shrugs
Sets....225x20,315x10,315x10


Seated calf raises
Sets....135x20,135x18,135x18...superset these with standing calf raises, no weight.

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