Back to normal and have finally delt with the drink and smoking and am now coping....workout today was shoulders and traps...

Shoulders- dumbell presses--5x8x20kg

2.up-rows+heavy barbell rows(superset)-5x8

3.reverse incline flys-5x12

TRAPS-1.incline shrugs

2.ascending shrugs(dumbells)-all wieghts on stands.

3.barbell shrugs

Shoulders-1.bent over lats 5x8

2.cable single laterals 5x10

so i,m finally dealing with all the shit in my life and its a really scary place to be as it is very lonely ,and very unusual.Im getting there day by day as this seems to be the only way to deal with all the shit that comes with it all, it will all take time and hard work but the end result will be worth it im quite sure. anyway im on a two day rest time now but will probablty do cardio in between the rest period

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