On Wednesday morning I did 30 minutes random program level 6 on the elliptical, Wednesday eveninig I did 45 mins hills program on the bike and followed up with rotator cuff exercises.

On Thursday I was really tired...got up and did 20 min hills level 12 on elliptical and AM Yoga dvd

At the gym - a good shoulder workout:
Warm-up elliptical 3 minutes, light presses
Overhead DB press 35'sX12, 40'sX12 :), 45'sX8 (easier than last time)
BB overhead press, standing 75X12, 80X10, 85X8 tough
lat raise, seated 12'sX12, 15'sX10, 15'sX10
pecdec rear delt fly 70X12, 80X10, 85X7
BB shrugs 135X12, 145X12, 155X10
superset with hanging crunches 3 sets 15
DB Shrugs 60'sx12, 65'sX10, 70'sX8
superset with oblique crunches on the BOSU 2 sets 15 (and I am fried :O )
Had a killer headache most of the day, not sure why, but I didn't do m y pm cardio because of it and because I couaght in a storm and my schedule got off...excuses, excuses....

Low carb fatigue is kicking in - looking forward to Sunday :)

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