11/4

Shoulder and bicep workout:

Single out day for the delts. Very happy to hit the numbers at my current bw. All gains again and lots of energy today.

Stand shoulder press: 3 warms, 145/5 165//3 185/1,1
Seated side lateral: 2 warms, 40/8 42/9
Rear delt db raise ss: 20x3
with Db shrug: 75x3
In db curl: 2 warms, 50/5 55/3 60/3
Cable curl: 1 warms, 60/8 70/9,9
1 arm preacher curl: 30/10 25/15

30 min cardio

12/5
Rest day from weights, but will do 30 min cardio.


A solid week with hitting all my numbers and dropping 1.5 this week. Strength is solid and energy is up.