Wednesday - rest day. cardio 45 minutes in the morning, fairly low intensity (HR ave 135)

Thursday: Shoulders/Traps/Abs

Warm-up 3 minutes elliptical, light presses
DB overhead seated presses 30'sx12, 35'sx12, 40'sx10, 45'sX6 :)
Standing overhead BB press 65x12, 75X10, 80X8
Seated lateral raise 12'sx12, 15'sX10, 15'sX8 these were rough today...?
Db shrugs 60'sX12, 65'sX10, 70'sX8
BB shrugs 115X12, 165x10, 175X8 :)
rear delt pec dec 50x12, 60x10, 70X8

Abs ball pass 3 sets 15 (struggling)
side knee drop 3 sets 12 to a side

I followed it up with 20 minutes on the elliptical - two hills, ave HR 145.

Foood was clean yesterday and will be again today! :)

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