Shoulders:
warm-up elliptical 3 minutes, light overhead presses

Db shoulder press 40'sX12, 10, 8 (not a lot of strength on this movement today :( )
Wide upright row 70X12, 70x12, 80X12
DB lateral raise 3 sets 15'sX12
bent-over lateral 3 sets 15'sX12
BB shrug 3 sets 135X12
DB shrug 3 sets 60'sX12

I worked hard but didn't break any PR's, I still feel like my strength is down this week. So, I backed down on a few things and just tried to work the movements. It must have worked, my shoulders were fried for the rest of the day :)

I did 20 minutes HIIT right after lifting and then did about 55 minutes on the bike in the evening, low intensity.

Thursday food:

1/2c oats, smart balance light, sf syrup
coffee, splenda
2 scoops whey in water

5 oz chicken breast
3oz potato (usually rice)
veggies, olive oil

shake during and PWo - whey, glutamine

Can of Tuna
broccoli
Caesar dressing

5 oz extra lean beef
mixed veggies, olive oil

2 scoops casein
tbsp Udo's
water/ice

I was hungry between meals today...drank extra water and distracted myself...had a sugar-free popsicle and some diet root beer .

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