Seated behind the neck presses with smith machine(just plate weight)my goal was to get 5 sets of reps from 8 to 3
Sets...70x10,80x6,90x4,100x2,

Seated military presses with machine
Sets....100x8,130x1(burnt out more than I thought),115x5,120x6,125x4(amazing how heavy 5 more lbs. is!)

Cable side laterals
Sets....45x12,55x12,75x7,

Seated machine laterals
Sets....95x10,100x10

Standing push presses, olympic bar
sets...95x8,105x5,115x3

Front plate raises
Sets....35x8,25x10,35x10

Rear laterals(dumbbell)
Sets....40x15,45x13,45x12

Did some hypers today, forgot to do them yesterday
BWx10,BW+25x10,BW+25x10


Abs

Upper pulley cable crunches
Sets..40x110,160x15,160x12,160x12,

3 sets of leg raises with 10 lb. dumbbell

Pretty good one today, shoulders were pumped and burning.

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