I combined my shoulder workout and my arm workout, since it is light week. I made it a tripleset workout.

Warm-up 7 minutes elliptical, light presses
BB shoulder presses 65X15, 65X15, 65X12
closegrip bench 100X15, 110X15, 100X15
BB curl 3 sets 45X15
upright rows 3 sets 50X15
triceps dip 2 sets -160X15
preacher curl 30X20, 30X15
DB lateral raise 2 sets 10'sX20
tri pressdown 2 sets 60X20
concentration curl 12X20, 15X15
bentover lateral raise 2 sets 8'sX20
BB shrug 65X20, 85X20
DB shrug 50x15, 40X15

20 minutes intervals on elliptical

7am
1/2c oats
2 scoops whey

9am
Workout shake
10:15 PWO shake

12
chicken, broccoli, green beans, mushrooms
beef and onions
3 pieces sushi

2:00
tasty paste

7:40
6 oz extra lean ground beef
asparagus, mushrooms (olive oil and garlic)


Slept a long time in the afternoon and I am going ot bed soon, really tired and achey again today...

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