Friday the 22nd:

Shoulder and bicep workout:

Mixed it up just a bit for the shoulders as I lead off with seated side laterals and then went to push press. Everything else was the same but didnt go nut on bar curls as the forearm was bothering me going into the work. I blad the power washing of the patio. All in all another great workout and steamed rolled right through it.

Seated side lateral: 3 warms, 40/6 45/6 30/12
Push press: 1 warm,s 125/8 145/7 drop set
Rear delt bench ss
with front raise: 3 x
barbell curl: 2 warms, 105/8 125/6 95/12
Rope curl: 50/10 55/8,9
1 arm preacher: 30/11,10 25/12

upper ab work
19 min cardio

Weigh in : 157(-1)


Saturday the 23rd: Rest day
Hoping to get in cardio as I am booked today then going to the shore!

Sunday:
Will Train Quads and calves in Ocean NJ
And will start the new split. Will be starting a 6 and 3 day combo split.