Complete rest day.
Posing class, and then went back to my house with most of the people
who took class and they each got a free spray tan by my wife. Her new business
Shoulder and bicep workout:
Early morning workout, and test out for the seated bar press. Goal was 170 for 8's and got 12 good reps out. Mixed up the routine a bit since my kids were hanging in the gym, but all in all felt great and got a decent pump.
Seat bar press: 4 warms, 170/12
Db Shrug: 1 warms, 100/12,11,10 drop set
Front raise ss: 60 70 75
with side lateral: 25 25 20
Stand Db press: 40/12,14
Cable curl: 2 warm, 60/8 70/11 75/9
Db alt curl: 40/8 45/7 35/10
Con curl: 25/20
25 min cardio
Tomorrow starts deload. Just will back off the main lift a little bit but will hit the rest of the workouts hard.